You stir-fry broccoli
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Broccoli is a stir-fry recipe staple, but it shouldn’t be. One Chinese study found that stir-frying broccoli depletes its vitamin C content by 24 percent, and also lowered the amount of chlorophyll and soluble protein and sugar. Another study in the Journal of Agricultural and Food Chemistry found that frying the florets caused a 67 percent loss of carotenoids, which act as antioxidants, likely because of the high temperature. Steaming, on the other hand, allowed broccoli’s nutrients to remain nearly as intact as it’s natural raw state. Try steaming your broccoli and tossing it with the other stir-fry ingredients at the end, after removing the pan from the heat; it’ll still get coated with flavor and you won’t lose out. Make sure you also stop making these common mistakes in the kitchen.
You think dried and fresh herbs are the same
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Dried herbs are always better than no herbs at all, but that doesn’t mean you should sprinkle dried parsley on that big bowl of pasta, says Ayesha Curry, chef and author of the new cookbook, The Seasoned Life: Food, Family, Faith, and the Joy of Eating Well. Fresh herbs are more aromatic, so they pair perfectly with fresh items like fish or compound butter, and why they’re used to finish off a dish with a final punch of flavor, right at the end. Dried herbs work best for sauces and soups that cook for awhile, and as rubs for meat. “Dried herbs are great for meat rubs because you can mix them right in with the salt and other spices and get all those flavors going together,” she says. You can also use frozen herbs like Crush Cubes, which are flash frozen to preserve that fresh herb flavor.