Salads are wonderful, but as temperatures drop, warm cooked vegetables can feel more appealing than a bowl of chilled mixed greens. That doesn’t mean vegetables lose their value when cooked. In fact, chlorophyll—the pigment responsible for the vibrant green color in vegetables—is packed with beneficial nutrients. According to a 2023 study, chlorophyll may not only offer antioxidant properties but also help in fighting cancer and obesity.
Dubai – Lina Al-Hourani
The Challenge of Cooking Leafy Greens
The main issue with cooking leafy greens is that they tend to lose their color—and with that, potentially some valuable nutrients. But you can prevent this nutrient loss depending on how the vegetables are prepared. One study found that boiled leafy greens retained the least vitamin C, while microwaved greens preserved the most.
So, What’s the Best Way to Preserve Green Vegetables?
The first secret is cooking them fresh—and that starts with proper storage. Wash your greens, dry them thoroughly, and never store them while wet. Use a paper towel to dry them, then wrap them in brown paper towels before storing.
Also, avoid overcooking. Overcooking alters the color, texture, and nutritional value of vegetables. Quick cooking with close attention can offer nearly the same benefits as eating them raw.
Some home cooks wash produce with baking soda, believing it helps remove pesticides more effectively. While research shows this isn’t the most effective method for eliminating harmful chemicals, it still has merit and can be helpful.
How to Clean Vegetables and Remove Dirt and Pesticides
Interestingly, baking soda can also help preserve the brightness and freshness of vegetables. For example, adding a small amount of pure baking soda (sodium bicarbonate) to the boiling water when cooking green beans helps them retain their bright green color.
How Does Baking Soda Help Preserve Vegetables?
Cooking alters the chemical structure of chlorophyll, dulling its vibrant green hue and often turning it an olive shade. But adding baking soda slows this reaction, helping maintain that bright green. It works by making the water more alkaline, which stabilizes the chlorophyll. However, there's a trade-off: baking soda weakens the cell walls of vegetables, making them softer and possibly a bit mushy. The only way to prevent that is to avoid overcooking, even if you’re using baking soda.
A Surprising Way to Use Baking Soda in Cooking
This method isn’t just for leafy greens. The softening effect of baking soda can also benefit other ingredients. For example:
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Soaking dry beans in water with baking soda helps soften them faster and allows them to absorb more flavor during cooking. It also helps reduce gas-causing sugars.
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Potatoes can benefit from being soaked in boiling water with baking soda. This step draws out the starch, helping them crisp and brown more effectively when roasted.
Bottom Line
Whether you’re cooking kale, blanching green beans with garlic, or prepping home-grown chard for the freezer, if you want to keep your vegetables as fresh and nutritious as possible, an alkaline approach may be your best bet.
And it's not just about how they look. Preserving chlorophyll means preserving more nutrients—nutrients that can help reduce inflammation, support heart health, and even boost your body’s ability to fight cancer cells.
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