Kick start meal prep
Let’s say you’ve always prepped mushrooms by boiling them. That can yield delicious results (love that umami flavor? You can find it in these tasty treats also) but it might not be the best way to preserve their nutrients. A recent study that found that grilling or microwaving mushrooms packs the biggest health punch. We reached out to several experts to find out the best ways to prep 20 foods to maximize their nutrients. Read on for some interesting info and some surprises, too.
See the power in sweet potatoes
If you love sweet potatoes, it might be tempting to boil them. Skip it and steam, microwave, or bake them instead to help retain more of the anthocyanins, compounds with antioxidant and anti-inflammatory powers, says Christy Brissette, RD, a dietitian in Toronto. (Check out the differences between yams and sweet potatoes and other commonly mixed up foods here.) Bonus: Steaming also helps reduce the glycemic index of your sweet potatoes. “This means you’ll get a slower release of sugar into your bloodstream which can help you stay full longer,” she says.
Tip #1: Don’t peel ’em. Instead, simply remove blemishes and cook sweet potatoes with the skin on as the skin is loaded with extra fiber and potassium, nutrients that are important for heart health.
Tip #2: Serve with a teaspoon of heart-healthy fat such as olive oil or avocado oil. “Having about five grams of fat with your sweet potato will help you absorb more of the beta carotene, a nutrient that provides eye health and antioxidant benefits,” Brissette says.