Fruits and vegetables are most nutritious served raw. The best cooking methods for vegetables are quick and use little or no water; these include steaming, blanching, stir-frying, pressure-cooking, and microwaving. If you boil vegetables, leave them whole (with skins on, if possible) or cut them into big pieces. Use a small amount of water in a pot with a tight-fitting lid, remove the vegetables when they´re tender-crisp, and serve right away. Use the cooking liquid for soup, stock, or gravy.

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