Here's How To Cook Every Vegetable For Maximum Health Benefits

Steaming broccoli

Ever wondered the best way to cook broccoli? Well, it turns out steaming is the answer! It's the best method to preserve both the flavor and the nutrients. By steaming broccoli, you can cook it through with the confidence it won't lose its bite - a balance hard to achieve when boiling.

Steaming also helps keep vitamins C and K, fiber, and other nutrients in that are key for good health. Oh, and it's also super easy and quick. So, next time you're thinking of a healthy side dish, why not steam some broccoli?

Sauteing spinach

Did you know the best way to cook spinach to retain its nutrients, especially the all important iron and calcium, is sauteing? A quick toss in a pan with a little olive oil and garlic not only enhances its flavor but it actually makes it easier for our body to absorb its nutrients.

And guess what? You also avoid the wateriness that often comes with boiling or steaming. Next time you fancy some greens, try some sauteed spinach - it’s quick, it's tasty, and it's keeps all those good nutrients in.

Grilling asparagus

Grilling asparagus is not just about adding a smoky flavor; it's also about locking in all of its nutritional benefits. Did you know grilling actually helps preserve vitamins A, C, and E? Plus, it’s a great way to boost its natural sweetness. Sweet and smoky, what's not to love?

Just a light brush of olive oil, a sprinkle of salt and pepper, and you're good to go. Grill until they’re tender and slightly charred – and you've got a simple, delicious, and healthy way to enjoy this veggie.

Baking butternut squash

Butternut squash is not just for soups! In fact, baking it is the best way to bring out its natural sweetness while still keeping in its nutritional value. Rich in vitamins A and C, fiber, and potassium, baked butternut squash is a delicious addition to any meal.

Just chop it up, season as you like, and pop it in the oven. The result? A delicious, caramelized, nutrient-packed dish. And that baked squash is versatile too - you can use it in salads, as a side, or puree it to make a creamy sauce.

Boiling peas

Yes, it might sound a bit obvious, but it’s worth mentioning that boiling peas is not only the easiest way to cook them, but also the healthiest way. Boiling helps them maintain that bright green color and sweet flavor, and also locks in its nutrients like vitamin C and B.

Just a few minutes in hot water, and you’ve got yourself a healthy addition to any meal. And here’s a tip: make sure not to overboil them; you want to keep them nice and tender.

Marinating artichokes

Ever thought about marinating artichokes? If not, you should consider giving it a go! Artichokes are loaded with fiber, which is great for your digestive health. Marinating them in a mix of olive oil, vinegar, and herbs not only adds extra taste but it actually also helps to preserve their nutrients.

And a further benefit? The nutrients you'd be preserving are also beneficial for liver health. So, marinate some artichokes and you'll be making a healthy choice for both your liver and your gut.

Roasting Brussels sprouts

Let's be honest, Brussels sprouts get a lot of hate, right? But hear us out here... When they're roasted, they become not just tolerable, but crispy and delicious snacks. On top of this, this method doesn't just improve their taste - it also locks in their key nutrients like vitamins C and K.

Simply toss them in olive oil, add your favorite seasonings, and roast until golden. You'll end up with a dish that's not only tasty but also packed with health benefits.

Raw carrots

Remember the old saying that eating carrots helps you see in the dark? While that might be a stretch, there's real truth in carrots being great for eye health, thanks to their beta-carotene content. And the best way to maximize these benefits? Eating them raw.

Raw carrots give you the full dose of beta-carotene, as well as fiber, and antioxidants. And, let's not forget, when it comes to prep, raw is definitely the easiest method. Enjoy them dipped in hummus or as simply a healthy, crunchy snack.

Grilling leeks

Ever tried grilling leeks? If not, you're missing out on a delicious and healthy way to enjoy this veggie. Grilling leeks brings out this delicious, slightly sweet flavor, and guess what? It also helps lock in those important nutrients like vitamin K, which is great for your bone health.

And here's another benefit - not only does this the cooking process lock the nutrients in, it can actually make some of them more absorbable. So next time you're firing up the grill, throw on some leeks for a tasty addition to your meal that's full of nutrients.

Sautéing onions

Sautéing onions is often the first step when we're making savory dishes like curry or a pasta sauce. But did you know this process also boosts their health benefits? Essentially, cooking onions slowly over low heat not only brings out their natural sweetness but also helps lock in their antioxidants - which are great for your overall health.

Not only that, sautéed onions are also packed with quercetin - which is known for its anti-inflammatory properties. So, it's a win-win - for both flavor and health!

Baking sweet potatoes

You probably know sweet potatoes best for being turned into sweet fries, but have you ever considered baking them whole? It's not just a delicious way to enjoy them, but it's also super healthy. Baking helps keep their high levels of beta-carotene, which as we know, is great for eye health and our immune systems.

And here's something extra: sweet potatoes are also a great source of fiber and vitamins A and C when baked. Top them with a generous dollop of sour cream and some chives for a delicious, nutrient rich meal.

Grating radishes

Who doesn't love a bit of crunch in their salad? Grating radishes is a fantastic way to add that, along with a peppery kick. But it's not just about flavor – grated radishes are also 'grate' for you nutritionally. They're full of vitamin C and other antioxidants, which help to protect your body's cells.

And here's a fun fact: radishes also aid in digestion. So, the next time you're making yourself a salad, think about adding some grated radishes for both their taste and health benefits.

Stir-frying bell peppers

Stir-frying bell peppers is not only quick and easy but also is the best way to enjoy their nutritional benefits. Did you know that bell peppers are loaded with vitamins A and C? And when you stir-fry them, you’re making these vitamins more available for your body.

Plus, this method helps keep them nice and crunchy. Not to mention, stir-frying uses less oil, making it a healthier cooking option. So, stir-fried bell peppers aren't just a colorful addition to your meal; they're a healthy one too.

Blanching green beans

Ever heard of blanching? It’s essentially a quick dip in boiling water followed by a cold bath. So why do this for green beans? Well, it helps in preserving that vibrant green color and their satisfying crunch. But there's more to it.

Blanching green beans helps lock in their vitamins and minerals, particularly vitamin C and folate - both essential for your overall health. So next time you're prepping a meal, consider blanching your green beans – you'll enjoy both a great taste and their full health benefits.

Fermenting cabbage for sauerkraut

Fermenting cabbage to make sauerkraut isn't just a tradition; it's a fantastic way to boost your health. This process not only preserves the cabbage but also boosts all its nutritional benefits. Sauerkraut is rich in probiotics, which are great for your gut health. And a healthy gut means a healthy you.

Oh, and it's also packed with vitamins C and K. So, the next time you're enjoying a spoonful of sauerkraut, remember, you're not just treating your taste buds; you're also giving your body a healthy boost.

Slow-roasting tomatoes

How do you usually enjoy tomatoes? The most popular answer here is usually fresh and raw in a salad, but there's actually an ever healthier way to enjoy them: slow-roasting. This method concentrates their flavor and, believe it or not, can actually increase their health benefits.

Slow-roasting tomatoes actually boosts their amount of lycopene - which is a powerful antioxidant that's great for heart health. Oh, and not to mention, slow-roasting is delicious way to add more flavor and depth to sauces and salads.

Pan-searing mushrooms

Ever considered pan-searing mushrooms? Well, you should! This cooking method brings out their earthy flavor and retains their essential nutrients. Mushrooms are not just tasty, they're also super healthy - filled with B vitamins and antioxidants, which are great for your brain and overall health.

Pan-searing with a bit of olive oil enhances their texture and taste without losing these benefits. So next time you're in the kitchen, why not add some pan seared mushrooms to your meal? Oh, and don't forget, they're also a great source of protein for those meat-free days!

Pureeing pumpkin

Pureeing pumpkin is not just for pies! This method of cooking brings out the best in pumpkins, making them not only tastier but also healthier. Pumpkins are packed with vitamins A and C, which are great in helping maintain good vision and good skin. So what is it about the puree process that makes it the best way to prepare them?

Well, essentially, when they're pureed, these vitamins become more readily available for your body to absorb. So puree away, and enjoy it as a delicious base for soups, sauces, or even as a healthy addition to your smoothies.

Glazing beets

Glazing beets brings out a lovely sweetness and actually helps to preserve their impressive health benefits. Beets are nutritional gems, full of fiber, folate, and betalains - all of which have powerful antioxidant properties.

The glazing process, which often involves using a touch of honey or balsamic, adds a delicious gloss without overpowering their natural flavors or goodness. So next time, instead of boiling or roasting, try glazing your beets. It could become your new favorite — and healthy — way to enjoy them.

Grilling eggplant

Grilling eggplant is the best way to enjoy this versatile vegetable - and there's a good few reasons for this. Not only does it add a smoky flavor, but it also helps keep in the eggplant's key nutrients, like fiber and antioxidants.

And, as we know, these nutrients are great for heart health and keeping our gut in check. And another bonus? Grilling eggplant brings out its natural sweetness, making it a hit even with those who aren’t big fans of veggies.

Roasting cauliflower

In recent years, cauliflower has been known as one of the most versatile vegetables in our fridge. From cauliflower rice to steaks, and even cauliflower mash, it's been used in so many ways. But did you know the very best way to reap its health benefits is by roasting it?

Roasting cauliflower not only retains its key vitamins and nutrients, but it also intensifies its flavor, creating a delicious nuttiness that's hard to replicate when cooking it in other ways. Oh, and here's a tip: the very best way to roast it is to go whole.

Steaming kale

Ah, kale – the 'superfood' that's taken the health world by storm in the past few years. You can enjoy it in so many ways, but the best method? Steaming. Steaming kale preserves its rich nutrients, which include vitamins A, C, K, and minerals like iron and calcium - just to name a few.

All of these nutrients are key to maintaining healthy skin, bones, and blood. And, this gentle cooking method keeps the kale's flavor and crunch intact. So, whether you have it in a salad or as a side, steamed kale is a great choice that's as delicious as it is healthy.

Pan-frying zucchini

Pan-frying is one of the best ways to cook zucchini. When pan-fried, it turns nice and crispy on the outside while staying tender on the inside. And in terms of the health benefits? This method helps lock in its essential nutrients like vitamin A, magnesium, and potassium - just to name a few.

The best part? It’s super versatile – you can spice it up with your favorite seasonings or keep it simple with just a bit of salt and pepper.

Pickling cucumbers

Ever thought about pickling cucumbers at home? It's not just a way to preserve them, but also a method to boost their health benefits. Pickles are rich in probiotics, which are great for gut health, and cucumbers themselves - being around 96% water - are amazingly hydrating.

The pickling process adds flavor without stripping away the essential nutrients. So, for a tangy, healthy snack, try pickling cucumbers – they're surprisingly easy to make and delicious to eat!

Steaming bok choy

Have you ever tried steaming bok choy? It's a tasty way to enjoy this leafy green while maximizing its health benefits. Essentially, steaming gently cooks the bok choy, meaning it keeps its crisp texture and its color. This method is great for preserving its calcium, vitamins A and C, and other essential nutrients.

Plus, it's super simple – just a quick steam and you're ready to enjoy. Oh, and don't forget, steamed bok choy paired with a drizzle of soy sauce or a sprinkle of sesame seeds makes for a delicious side dish or snack.

Baking parsnips

Baking parsnips, as opposed to boiling or steaming, unlocks a lovely sweetness, transforming them into a nutritious treat. These fiber-rich root vegetables are packed with vitamins, and caramelize perfectly in the oven, bringing out their deeper flavors that stay hidden when cooking them in other ways.

For best results, simply slice them, toss with a bit of oil and your favorite herbs, and let them roast to perfection. And here's an idea: for a healthy twist on your roast dinners, why not try them as an alternative to your usual roasted potatoes?

Roasting garlic bulbs

Roasting garlic bulbs whole isn't just for flavor; it’s also a healthier way to enjoy those cloves. Did you know that roasting the garlic bulb helps preserve its antioxidants and anti-inflammatory properties? And guess what?

It also becomes super sweet and mellow, perfect for spreading on toast or simply adding to dishes. Just wrap a whole bulb in foil and bake until it's soft. Squeeze out the cloves and you’ve got a delicious, health-boosting ingredient ready to go. It's as easy as that!

Boiling turnips

Boiling turnips is a classic, yet super effective way to enjoy their earthy flavor while reaping their full nutritional benefits. This method helps to maintain their essential minerals like potassium and magnesium, which are great for keeping our hearts healthy.

All you need to do is boil them until tender, then mash or serve them cubed as a tasty side. And here’s a tip: add a pinch of salt to the water to enhance their natural taste. It's simple, it's healthy, and it's delicious. What's not to love?

Grilling okra

Have you ever used okra in your cooking? It’s a staple in many cuisines and deserves a spot in yours too. One of the best ways to cook it is by grilling. Grilling okra not only adds a smoky flavor but also brings out its vital nutrients, like vitamins C and K.

Another benefit? This method reduces the sliminess that okra is sometimes known for. Just brush them with a bit of oil, sprinkle your favorite spices, and grill until they're nicely charred. Trust us, try it once, and it'll most likely become one of your fridge staples.

Roasting fennel

Roasting fennel brings out its natural sweetness and creates a deliciously caramelized texture. This method of cooking helps preserve its antioxidants and fiber, making it not just tasty but also great for our digestion. Our tips for the best way to roast it?

Cut it into wedges, drizzle it with olive oil, sprinkle with some salt, and then simple roast until tender and golden. The transformation from a raw, sort of licorice-flavor to a sweet, mellow one is a pretty impressive one.

Steaming artichoke hearts

Steaming artichoke hearts is probably the healthiest way to enjoy this vegetable. Steaming preserves their essential nutrients, particularly fiber and vitamin C. Steamed artichoke hearts also develop a tender, almost buttery like texture, making them a super tasty - but still healthy - treat.

Serve them with a light dipping sauce as a healthy appetizer or side dish. And here’s an interesting fact: artichokes are great for your liver health. So, they're not just delicious; they pack a real punch in terms of health benefits.

Sauteing celery

Many of us enjoy celery raw as a healthy snack, but have you ever tried sauteing it? It's a simple trick often used in Asian cooking to boost its taste while keeping that nice crunch. Sautéing is great because it keeps in all those good vitamins and minerals, like lots of vitamin K, which is great for your bones.

Just give it a quick cook in a pan with some olive oil and maybe a bit of garlic. You'll turn this regular vegetable into something tasty and healthy for any meal. Our preference? Adding it to stir-fries - it adds a lovely bit of extra crunch and flavor.

Stir-frying broccolini

Stir-frying broccolini is a fantastic way to not only enjoy this vegetable but to reap its health benefits to the max. Ever tried it? Not only does it keep its crunch, but stir-frying also keeps the nutrients like vitamins C and K intact.

Plus, the high heat used in stir-frying actually helps break down the fibers, making the nutrients more absorbable. And guess what? It's super quick and versatile – toss it in with garlic or your favorite spices for a healthy, flavorful side dish that's ready in no time.

Roasting radicchio

Roasting radicchio transforms its slightly bitter taste into a sweet, caramelized delight. Not just that, it also helps in preserving its essential nutrients, like B vitamins and minerals. Toss it with a bit of olive oil and balsamic vinegar, then roast until it's tender and slightly charred.

This method brings out a whole new level of taste, making it a delicious and healthy addition to any meal. Oh, and here's something extra: roasting enhances its antioxidant properties, which are great for your health.

Pureeing eggplant

Have you ever thought about pureeing eggplant? This method brings out the eggplant's natural creaminess and subtle sweetness - and it's not just limited to baba ganoush! Pureeing eggplant is great because it helps to maintain its high fiber content, as well as its antioxidants.

It's a delicious way to enjoy the full benefits of eggplant, especially the nasunin, which is known for its brain health benefits. Whether you serve it as a dip, a spread, or as part of a sauce, you’re adding not only adding flavor, but perhaps a little brain boost too.

Steaming edamame

You've probably enjoyed a side of edamame when you've headed out for a sushi dinner. But did you know, often they’re cooked in a lot of oil? If you're cooking them at home, there's a much healthier option you can go for: steaming. Not only does steaming edamame keeps its crunch and flavor, but it also retains more nutrients compared to tossing in oil.

Rich in protein, fiber, and vitamins, steamed edamame can be just as tasty without the extra oil. Oh, and it's super easy to prepare. Just a sprinkle of sea salt and you’ve got yourself a nutritious, delicious snack.

Microwaving corn-on-the-cob

Did you know microwaving corn on the cob is actually the best way method? It's not just quick but it's also healthy. Essentially, this method retains more of its natural sweetness and B vitamins than boiling. So, just wrap the corn in a damp towel and microwave for a few minutes.

The result? Juicy, sweet corn that's bursting with flavor and goodness. Oh, and it's a total time-saver. No need for a pot of boiling water, making it perfect for a hassle-free, healthy addition to any meal.

Grilling portobello mushrooms

Grilling portobello mushrooms is an absolute must-try. This method enhances their rich, meaty texture, making them a great meat substitute. And guess what? Grilling is excellent for keeping their valuable nutrients intact. We're talking about things like selenium and B vitamins, which are super important for boosting your immune system and helping your body produce energy.

Before grilling, just brush them with some garlic-infused olive oil and cook until they're perfectly tender. The result? You've got yourself a delicious, nutritious, and satisfying dish.

Pickling red onions

Ever tried pickled red onions? They’re not just tangy and delicious – they're actually really good for you. Sure, sauteed red onions are tasty, but pickled ones bring a whole host of health benefits to the table.

The process of pickling red onions in a blend of vinegar, water, and a few spices creates an acidic environment which helps lock in all the antioxidants and vitamins. They make the perfect topping for tacos, salads, or sandwiches, boosting both their flavor and nutritional value.

Slow-cooking black beans

When you slow-cook black beans, it not only makes them incredibly flavorful but also helps retain their fiber and protein content, improving their texture and making them easier to digest.

It's also a great way to bring out their deep, earthy flavors. Pair them with rice or use them as a filling for burritos for a delicious and nutritious meal.

Raw and fermented cabbage

Red cabbage is definitely a food that you should be eating more of. It's great in salads and sandwich spreads but can also be made into sauerkraut or fermented as kimchi.

It's rich in vitamins A and K, along with minerals like manganese, copper, iron, potassium, and magnesium. It also contains glutamine and glycosylates, which protect your intestinal lining.

Roasting celeriac

Celeriac is an underused, versatile ingredient, with a celery-like flavor. You can serve it raw in salads or as a crudité, but it's especially good roasted.

Not everyone enjoys celeriac's woody taste, but roasting it brings out the natural flavors whilst retaining as many of the nutrients as possible.

Ginger tea

Tea in general is a healthy beverage, but ginger tea is an especially good choice. It's a healthier alternative to ginger ale, ginger beer and other such ginger beverages.

Steeping ginger slices in hot water for at least 10 minutes brings out all the good stuff - the sweetness and anti-inflammatory properties - and makes it palatable for nearly everyone.

Raw leeks

Leeks are rich in nitrites, which are known for their ability to dilate blood vessels, which increases blood flow to the heart, improves athletic performance and slows cognitive decline.

For these leeks are an excellent addition to a healthy diet, especially when served raw and added to dishes like pasta, salads, or dips.

Microwaving potatoes

Microwaved food is usually considered unhealthy, so it might surprised you that a study by the USDA discovered that microwaving potatoes is the best way to preserve their nutritional value.

When you boil a potato, it looses nutrients in the water. There's no water involved in microwaving, so the nutrients are retained in the potato itself.

Stewing rhubarb

Because raw rhubarb can be tough to digest, people usually cook it before eating (or drinking) it. When cooked, its texture is softer and easier to eat.

You can stew rhubarb like you would with other vegetable - add sugar, water, and spices and stew it until tender. You can add rhubarb to desserts, or stir-fry dishes.

Roasting shallots

Roasted shallots are an incredibly versatile and delicious addition to any dish. Typically, they're tender and soft and can be added to almost anything as a quick flavor enhancement.

Shallots can be cooked in butter or olive oil until very soft and then blended with other ingredients like stock to create a flavorful bisque base.

Stir frying spring onions

Spring onions are a versatile ingredient, and they are packed with vitamins. They are also fabulous for accompanying salads and meat dishes.

They're excellent sources of vitamin C and flavonoids, which are antioxidant compounds that help to protect our cells from damage.

Sautéing beansprouts

When we boil or steam our veggies, we're not only breaking down their cellular structure, but we’re also causing them to lose certain vitamins and nutrients.

A great way to get your veggies in without destroying those essential nutrients is to lightly sauté or stir-fry them. Just remember to keep the heat on low.

Mashing taro

Taro is a starchy tuber root that grows in tropical regions throughout the world. To prepare it, the skin of the root must be peeled off and boiled until soft.

Taro is rich in such nutrients as potassium, vitamin B-6, magnesium, and vitamin C. It also has a high concentration of dietary fiber and may help reduce cholesterol levels.

Baking yams

While many recipes call for baking yams, these orange-skinned vegetables can become mushy and soggy when exposed to baking temperatures.

The solution? Soak them in water before you bake them. This process releases some of the yam's natural starch and helps prevent the vegetable from absorbing too much moisture.

Sautéing chard

Swiss chard is as yummy as it is healthy. You can sauté just the leaves or mix the chard leaves with other vegetables to make a flavorful side dish.

It's also rich in fiber, calcium, iron, magnesium, potassium, and manganese. These nutrients provide your body with many health benefits such as boosting your immune system and promoting heart health.

Raw daikon

Daikon is a large root vegetable with a mild flavor that lends itself well to pickling, grilling, and eating raw.

Raw daikon is best eaten in the summertime. It makes an excellent side dish for grilled items like kebabs, or as part of an antipasto platter.

Steaming cress

Watercress comes in multiple varieties, but the most common has a peppery bite and dark green leaves. It's high in antioxidants, as well as vitamins A, C, and K.

The leaves are best eaten lightly steamed, which will help preserve the vitamins within. Watercress can be used in a variety of dishes, including salads and sandwiches.

Raw arugula

We all know that vegetables are good for us, but they can be even more beneficial when consumed raw. One example of such a vegetable is arugula.

Raw arugula is high in phytonutrients. These serve a variety of functions, such as protection against cancer, heart disease, and some age-related diseases.

Stir frying water chestnuts

To cook water chestnuts, slice them into large chunks, then soak them in cold water for several hours so that they will become plump, then drain off the water before cooking.

Stir-frying fresh sliced water chestnuts for five minutes retains their crisp texture, while cooking sliced canned water chestnuts for two minutes is best to retain their tender texture and nutrient value.

Boiling cassava

Cassava is a root vegetable with a starchy, sweet taste, popular in Africa and South America. It's also a good source of carbohydrates, protein, fiber, and potassium.

There's one significant issue: cassava also contains traces of the deadly poison cyanide. Happily, soaking and boiling the vegetable should do away with all of this.

Mashing fava beans

If you're a fan of avocado toast, but you want to give it an exciting new twist, try fava beans instead. Fava beans are loaded with protein and soluble fiber.

They're also rich in folate, one of the key nutrients pregnant women need for a healthy baby, as well as several other vitamins and minerals.

Boiling chickpeas

When you cook chickpeas, the best way to preserve their nutrients and keep them from getting mushy is to avoid over-boiling.

Boiling them on the stovetop or pressure cooking them at a low or medium height is an effective way to cook chickpeas without destroying their nutrients.

Cooking habanero shells

Habanero peppers are great for you, as they're packed with Vitamin C. If you're find them too hot, try cooking with only the shell of the pepper.

This will help keep your meals flavorful without adding a lot of spice, but it will still provide you with a powerful antioxidant boost!

Grating horseradish

Horseradish root is a great way to spice up your food. It is also known for its anti-inflammatory and antibacterial characteristics, and it has a number of health benefits.

To reap the most benefits from horseradish, you should grate it fresh right before eating it. You can then add it to foods like mashed potatoes, sauces, and salads.

Boiling jackfruit

Jackfruit is one of the most popular fruits in Asian countries. It's rich in vitamin C and its seeds are a source of protein, potassium, calcium, and iron.

The jackfruit belongs to the fig family. It can be eaten raw or cooked. The seeds can also be boiled for 20-30 minutes and eaten.

Shredding jicama

Jicama is a root vegetable that tastes sweet and crunchy like an apple, but it's got a very mild flavor that makes it welcome in both sweet and savory dishes.

It's got a nice texture too - it can be cut into matchsticks or shredded, and when it's raw, it has a pleasant crunch to it.

Boiling kidney beans

Kidney beans come in many varieties, some more nutritious than others. Red kidney beans typically contain the most fiber, protein, and iron, making them a better choice for most people.

Boiling these heart-healthy, cholesterol-lowering beans with other spices such as turmeric and cayenne pepper makes them even more flavorful while also increasing their nutritional value.

Fermenting pickles

Fermented pickles are a good source of probiotics. These protect your gut microbiome, which can be important for everything from digestion to your immune system.

Pickles can help give your gut a boost because they're fermented, meaning they have soaked up probiotic benefits from the brine.

Boiling pinto beans

Boiling pinto beans is one of the simplest methods to prepare this healthy food. They'll need to be soaked overnight, but it will only take minutes to boil them afterwards.

Simply add the dried beans to water, bring to a boil, simmer for at least 20 minutes, then drain and add salt or seasonings to taste.

Drying seaweed

Seaweed is a type of marine algae, and is so healthy that it has been used as a medicine since ancient times.

The health benefits of eating dried seaweed are numerous. From controlling blood pressure to reducing the risk of cancer, this food has everything we could ask for in a snack.

Sauteing sorrel

Sorrel is an herb that's in the same family as spinach. It's rich in oxalic acid, which can be poisonous in large quantities, so it should be consumed carefully.

Cooking sorrel causes the oxalic acid to evaporate. So while sorrel is obviously delicious raw, it’s even better when sautéed in butter with a little minced garlic.

Mashing ube

Ube is a yam that tastes similar to sweet potatoes, but it has a distinct creaminess that gives its flavor a slight nuttiness.

When boiled, mashed and mixed with condensed milk, the taste is similar to that of sweet potatoes but smoother, with hints of vanilla and coconut.

Grilling endive

Endive is a great addition to salads, especially if you want to add a little bit of sweetness. They are also very easy to prepare.

Once you've cleaned them, drizzle them in olive oil, lightly season with salt and pepper, then a grill at medium heat turning occasionally, until they are slightly wilted and browned.