How to retain vitamins and minerals in food?

  Here are some tips to retain vitamins and minerals in fruits and vegetables: - Whenever possible, wash vegetables well instead of peeling them. - Steam or microwave vegetables. - When boiling vegetables, use very little salt in the water. - Do not soak vegetables in water before cooking them. - Buy fresh vegetables and use them as soon as possible. Storing them reduces nutrients. - When it's not possible to buy fresh fruits, buy them frozen. Frozen fruit has the same amount of nutrients as fresh (except for a small loss of vitamin C). - Always remember the importance of eating 5 to 7 servings of fruits and vegetables every day. Recommended healthy recipes: - Chicken Salad with Peach and Goat Cheese in Chipotle Blackberry Sauce - Tuscan Salad - Bean Salad