Ge t the most from your greens

Essentials (South Africa) - - FOOD | TRY IT -

✱ We know broc­coli and the key play­ers among the leafy ����������������������������������������������������½������� need to pre­pare and eat them cor­rectly.

✱ The fresher, the bet­ter – vi­ta­min and min­eral lev­els in fruit and veg­eta­bles start to de­cline as soon as they are picked, so don’t over­buy and eat straight away.

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✱ It’s all in the prepa­ra­tion. In the same way the good health prop­er­ties de­cline af­ter har­vest­ing, they lower with over­cook­ing. Ide­ally steam your veg for up to 20 min­utes, or mi­crowave for up to three min­utes. If you boil, try us­ing the cook­ing wa­ter in gravy or soup. Cook un­til ten­der – it should never be soggy.

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