Steaming

Why it’s great:
Steaming uses minimal water and no added fat, preserving water-soluble vitamins like vitamin C, B vitamins, and antioxidants. It’s especially good for vegetables like broccoli, spinach, and carrots.

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Sautéing/Stir-Frying (with healthy oils)

Why it’s great:
Quick cooking with a little healthy fat (like coconut oil, olive oil, or avocado oil) can actually enhance the absorption of fat-soluble vitamins (A, D, E, K). Just keep the heat moderate to avoid breaking down nutrients.

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Slow Cooking / Crockpot

Why it’s great:
Low and slow keeps nutrients intact and allows flavors to blend beautifully. Great for soups, stews, and bone broths, where minerals and collagen are released into the liquid.

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Roasting/Baking

Why it’s great:
Roasting preserves most nutrients and brings out natural flavors without needing lots of added fats. Just be mindful not to overcook or char, which can degrade certain vitamins.

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Boiling (with intention)

Why it’s “sometimes okay”:
Boiling can leach nutrients into the water, but if you’re making soups or stews where you consume the liquid too, it’s still nutritious. Otherwise, stick with steaming for veggies.

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❌ Least Nutritious Methods

• Deep frying: High temps + unhealthy oils = nutrient loss and added toxins.
• Charring or burning: Can create harmful compounds and destroy sensitive nutrients.