Conscious Cooking is Nutrient-Rich Cooking

Scientific studies show that improper and high temperature cooking can easily destroy many nutrients found in various foods. As the name implies, conscious cooking is cooking with awareness. This strategy aims to cook foods just long enough to tenderize and soften the cellulose and hemicellulose fibers, giving foods great flavor and texture, with the maximum amount of nutrients. Conscious cooking combines very low cooking temperatures with very low cooking times to help prevent nutrient loss that occurs with overcooking. After all, we eat foods for nutrients.
Nutrient-Richness Rating = Maximum nutrients
                                                        Minimal calories
Nutrient-richness is calculated by taking the nutrients and dividing it by the calories. For example, there are 101 mg of vitamin C and 55 calories in a cup of cooked broccoli. 101 / 55 = 1.8. This means that you will receive 1.8 mg of vitamin C for every calorie of cooked broccoli you eat. To receive the dietary reference intake/percent daily value (DRI/DV%), 75 mg of vitamin C, you would need to eat 41 calories worth of broccoli, or a three-quarter cup. Broccoli is considered a "nutrient-rich" foods when it comes to vitamin C. Nutrient-rich foods provide the body with the essential nutrients they require for optimal functioning and to help us feel good.

In the table below, various nutrient-dense vegetables are listed with the best way to cook, including time, to maximize the nutrients and health-promoting benefits. In addition, the nutrient-richness rating of the corresponding vegetable is provided.
We encourage everyone to always select organic products when possible. Researchers have observed that organic foods contain more antioxidants and less levels of carcinogens in organic grown produce.

Which Foods?

Vegetable

Serving Size

Method of Cooking

Time

Nutrient-Richness Rating

Asparagus

1 cup

Sauté

3 minutes

58

Avocado

1 cup

No cooking needed

Minimal

9

Beet Greens

1 cup

Boil

1 minute

59

Beets

1 cup

Steam

15 minutes

16

Bell Peppers

1 cup

Sauté

7 minutes

33

Bok Choy

1 cup

Sauté

3 minutes

50

Broccoli

1 cup

Steam

4 minutes

47

Brussel Sprouts

1 cup

Steam

5 minutes

37

Cabbage

1 cup

Sauté

5 minutes

34

Carrots

1 cup

Steam

5 minutes

27

Cauliflower

1 cup

Sauté

5 minutes

38

Celery

1 cup

Sauté

3 minutes

26

Collard Greens

1 cup

Steam

5 minutes

43

Corn

1 each

Steam

5 minutes

6

Crimini Mushrooms

1 cup

Sauté

7 minutes

37

Cucumber

1 cup

No cooking needed

Minimal

18

Eggplant

1 cup

Sauté

7 minutes

12

Fennel

1 cup

Sauté

7 minutes

23

Garlic

6 cloves

Best as seasoning

Best as seasoning

16

Green Beans

1 cup

Steam

7 minutes

29

Green Peas

1 cup

Sauté

3 minutes

26

Kale

1 cup

Steam

5 minutes

40

Leeks

1 cup

Sauté

7 minutes

21

Mustard Greens

1 cup

Sauté

3 minutes

46

Olives

1 cup

No cooking needed

Minimal

5

Onions

1 cup

Sauté

7 minutes

11

Potatoes

1 medium

Steam

10 minutes

10

Romaine Lettuce

2 cups

No cooking needed

Minimal

40

Sea Vegetables

1 TBS

No cooking needed

Minimal

29

Shiitake Mushrooms

0.5 cup

Sauté

7 minutes

23

Spinach

1 cup

Boil

1 minute

68

Summer Squash

1 cup

Sauté

3 minutes

34

Sweet Potatoes

1 medium

Steam

7 minutes

21

Swiss Chard

1 cup

Boil

3 minutes

56

Tomatoes

1 cup

Raw/slightly heated

Minimal

44

Turnip Greens

1 cup

Steam

3 minutes

56

Winter Squash

1 cup

Steam

7 minutes

22
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References

Mateljan, G. (2015). The world's healthiest foods: the force for change to optimal with health-promoting foods and nutrient-rich cooking. Seattle: GMF Publishing.

" I can't control everything in my life, but I can control what I put into my body."