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Green vegetables are an essential part of a healthy diet. They provide many important vitamins and minerals that help support optimal health. Adding leafy greens to your diet is an easy way to get the vitamins and minerals your body needs for optimal health.
As per a study by Neurology 2018, they are rich in vitamins and minerals such as Vitamin A, Vitamin C, iron, magnesium, potassium, and calcium. It also supports vision and skin health, boosting the immune system, and maintaining weight.
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According to research by Adv Nutr 2019, the high antioxidant content is linked to reducing the risk of cancer and heart disease. It also reduces inflammation in the body, and it contains chlorophyll, which can help purify the blood and keep you energised!
But the main problem with green vegetables is that they lose the bright green colour and turn pale while cooking. Well, there is a reason behind that, and there are also ways to protect that green colour. Read on and know all about it:
The Science Behind Colour Change In Green Vegetables
The vibrant green colour in vegetables like spinach, broccoli, and kale comes from chlorophyll, a pigment crucial for photosynthesis. Chlorophyll molecules are sensitive to heat and changes in pH, which can lead to colour degradation when vegetables are cooked.
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When exposed to heat, the chlorophyll molecule loses its magnesium ion and transforms into pheophytin, which has a dull, olive-green colour. Additionally, acidic environments can also accelerate this transformation, further contributing to the loss of the bright green colour. This is why boiling vegetables in water can often lead to them turning a dull colour, especially if the water is slightly acidic.
Techniques To Prevent Colour Change
Blanching And Shocking
Blanching: One of the most effective methods to preserve the green colour of vegetables is blanching. This involves briefly boiling the vegetables in salted water. The key is to cook them just enough to soften slightly but not long enough to trigger significant chlorophyll degradation.
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Shocking: Immediately after blanching, transfer the vegetables to an ice-water bath. This process, known as shocking, halts the cooking process and helps lock in the vibrant colour. The sudden temperature drop stops the heat from continuing to cook the vegetables, preserving their texture and colour.
Cooking In Alkaline Water
Adding a small amount of baking soda (an alkaline substance) to the cooking water can help maintain the green colour of vegetables. The alkaline environment prevents the chlorophyll from converting into pheophytin, thereby preserving the bright green hue. However, this technique should be used cautiously, as too much baking soda can make the vegetables mushy and alter their flavour.
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Cooking Time
Overcooking is one of the primary reasons for colour loss in green vegetables. To prevent this, cook them just until they reach the desired tenderness. Steaming is an excellent method for this, as it cooks vegetables more gently than boiling, helping to retain their colour and nutrients. Stir-frying is another quick cooking method that exposes vegetables to high heat for a short period, preserving both colour and texture.
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Salted Water
When boiling vegetables, adding salt to the water helps maintain green colour. The salt increases the boiling point of water and creates a slight buffer against the acidity that can cause colour changes. It also enhances the flavour of the vegetables, making them more palatable.
Avoiding Acidic Ingredients During Cooking
Ingredients like lemon juice, vinegar, or tomatoes can cause green vegetables to lose their colour due to their acidic nature. If these ingredients are necessary for a recipe, consider adding them at the very end of the cooking process to minimise the impact on colour.
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Covering
Leaving the pot uncovered while boiling green vegetables allows volatile acids to escape, which might otherwise break down the chlorophyll. This simple step can help retain the vegetables' bright green colour.
Quick Cooking Methods
Methods like microwaving and stir-frying, which involve minimal water and short cooking times, are excellent for preserving the colour of green vegetables. These methods limit the exposure to heat and water, both of which can cause chlorophyll to degrade.
