Keeping the nutrition in the foods you cook - WBTV 3 News, Weather, Sports, and Traffic for Charlotte, NC

Keeping the nutrition in the foods you cook

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CHARLOTTE, NC (WBTV) -

Did you realize how you choose to cook your meals has a big impact on the nutritional value of what you eat?

Chef Glenn Lyman has worked with pro athletes including Steve Smith of the Carolina Panthers and NASCAR champ Jeff Gordon.

He visited WBTV News Sunday Morning to share his advice.  Some of it follows:

Steaming
Cooking anything from fresh veggies to fish fillets this way allows them to stew in their own juices and retain all their natural goodness. Kale is a delicious addition to a vegetable-based soup.

Grilling
In terms of getting maximum nutrition without sacrificing flavor, grilling is a great option. It creates a smoky flavor while keeping meats and veggies juicy and tender. Make kale chips with a dash of salt and a drizzle of olive oil.

Raw food

Cut out cooking altogether to keep all nutrients. Add kale leaves to a salad.

Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It's also rich in vitamin K, which aids in blood clotting and cell growth.  A serving size of1 cup cooked or raw kale is just 34-36 calories.

 

The recipe seen on T.V.:
Serves 4
2-3 cups of cleaned kale stems removed
1 cup grapes, red or green
1 ripe mango sliced
1 ripe banana
3/4 cup low fat or non-fat yogurt, plain
1 Tablespoon local honey
1 Tablespoon unfiltered apple cider vinegar
1 teaspoon vanilla extract
1 cup of ice

Process in a Vitamix or quality blender 45 seconds or more until
smooth

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