Next time when someone says to you that microwaving vegetables is just plain lazy, use scientific facts in your self-defence. According to the latest research microwaving is good!
A study (full text here) published in the Journal of Food Science demonstrates that microwaving vegetables without water until they are just tender can minimize nutrient loss.
Green bean, celery, and carrot seem to increase their antioxidant scavenging capacity after microwaving. Vegetables like beetroot, green bean, and garlic can keep their goodness regardless of cooking methods. Asparagus and spinach appear to be good candidates for microwaving as they retain a lot of their nutrients, whereas cauliflower and pepper are too delicate and loses over 50% of their radical-scavenging activity with its health-related properties.
Baking is another great way for cooking vegetables as it doesn’t appears to cause major nutrient losses.
To summarise, water is not the cook’s best friend when it comes to preparing vegetables, but your microwave is!
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