Cooking veggies does lower their nutritional value, but there are ways around it.
YES, but that doesn’t mean you need to eat them raw. Boiling veggies for 5 minutes may cause them to lose ½ of their vitamins. So what to do? Use a colander (or veggie steamer) and cook them so they still have a crunch. By not submerging them in water the water-soluble nutrients stay put. Wanna add a little spice? Once the veggies are steamed try tossing with sesame seeds, fresh squeezed citrus, or red pepper flakes.
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Does cooking veggies really lower their nutritional value?
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Here are 5 fast, healthy dinners for your week. Enjoy!
Monday:
Mac (or Squash) n’ Cheese + Small Green Salad w/ light dressing:
http://www.nakednutritionnow.com/blog/mac-or-squash-n%E2%80%99-cheese
Tuesday:
20 minute Chicken Tenders and Snow Peas:
http://www.nakednutritionnow.com/blog/20-minute-chicken-tenders-with-snow-pea-salad
Wednesday:
Left overs! Chop up two tenders from last night and toss with 1/2 roasted red pepper, 2 tbsp feta, and ¼ chopped onion. Serve over arugula with fresh squeezed lemon.
Thursday:
Thai Stuffed Chicken with Sweet Potatoes:
http://www.nakednutritionnow.com/blog/stuffed-thai-chicken-and-sweet-potato-fries
Friday:
Take Out: 2 slices of whole wheat pizza w/ veggies and light cheese
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AKA: Huevos a la Mexicana, or Mexican scrambled eggs, is a hearty traditional breakfast. Naked Nutrition has taken the classic recipe and made is lower in fat, calories, and easy. Here’s the deal:
Serves 2
Prep/Cook time: 15 minutes
Ingredients:
4 eggs whites, 2 whole eggs
1/2 can of 8 oz fire roasted tomatoes (drained)
2 green onions (chopped)
1/2 jalapeno (chopped and seeds removed)
1/4 cup black beans (washed and drained)
1/4 cup corn
2 tbsp cilantro (fresh, chopped or dried)
2 corn tortillas
cooking spray
Prep time: 15 minutes
Cook time: 20 minutes
Yields: 3 servings
Chicken:
16 oz boneless, skinless chicken breasts, cut into 2″ strips
1 cup instant oats
1 tsp onion powder
1 tsp paprika
1 tsp Italian seasoning
2 tbsp Dijon mustard
1 tsp olive oil
Snow Pea Salad:
¼ lb snow peas, washed and with tips cut off
1 medium red pepper, washed and cut into strips
1 clove garlic, minced
1 tbsp lemon juice
Olive oil cooking spray
Directions
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