You can load up on quinoa, salmon, and kale, but if you cook them the wrong way, you’re just stripping away their nutrients. That’s right, if you’re not careful, you can undo a lot of their perks and even add things your body doesn’t need. Here are eight cooking mistakes you should be avoiding right now.
8. Overcooking Veggies Until They Turn to Mash
Many people let vegetables go too long on the stove, whether they’re boiling, steaming, or roasting. However, extended cooking destroys vitamins like C, folate, and several B vitamins. Soggy vegetables also lose their fresh flavor, making it more tempting to drown them in butter or salty sauces. The fix is simple: set a timer and stop once the veggies are fork-tender.
7. Prepping Fresh Veggies Too Far in Advance
Chopping vegetables hours ahead of time can seem like a smart way to save time, but once they’re cut, they start losing nutrients. Storing prepped veggies uncovered or in the wrong conditions can also invite bacterial growth or spoilage. If you love prepping ahead, keep cut veggies in airtight containers or wash and chop closer to when you plan to cook.
6. Frying Instead of Lighter Methods
Even healthy foods like fish or zucchini lose their edge when deep-fried or pan-fried in lots of oil. Frying increases calorie and fat content, and repeated heating of oil can create harmful byproducts, including trans fats. A healthier option is to oven-roast, bake, or air fry for that crispy texture without grease overload.
5. Overdoing Salt, Sugar, and Creamy Sauces
Adding too much salt, sugar, or heavy cream sauces is an easy way to turn a healthy dish into something less balanced. Instead of defaulting to the salt shaker or cream, experiment with garlic, vinegar, herbs, or umami boosters like mushrooms and tomato paste. For creamy textures, try lighter swaps like Greek yogurt or blended silken tofu.
4. Throwing Everything Into the Pan at Once
It might feel efficient to toss all your ingredients into the pot together, but not everything cooks at the same speed. Harder vegetables like carrots or potatoes take longer to soften compared to zucchini or bell peppers. Meanwhile, meats need more heat and time than greens. A better strategy is to add ingredients in stages, starting with what takes longest and finishing with quick-cooking foods.
3. Letting Oils and Ingredients Sit Too Long
Oils, nuts, and chopped herbs can lose quality if they’re left exposed to air, heat, or light. Over time, fats oxidize and turn rancid, which may create compounds harmful to health. Garlic, onions, and herbs lose their best compounds when prepped too early and left out. The fix? Store oils and nuts in cool, dark places and prepare fresh aromatics shortly before cooking.
2. Pouring Away Nutrient-Rich Cooking Liquids
After boiling or steaming vegetables, don’t make the mistake of pouring the cooking liquid down the drain. It often contains water-soluble vitamins and minerals like B vitamins and potassium that leach out during cooking. Instead, repurpose the liquid by adding it to soups, sauces, or drizzle a little back onto your vegetables.
1. Turning the Heat Up Too High
While cranking the heat to the maximum may speed things up, it can also destroy heat-sensitive nutrients and even create harmful compounds in charred or overly browned food. High heat can also dry out lean proteins and rob vegetables of antioxidants. Whenever possible, use medium or moderate heat for most dishes, and choose quick-cooking methods like steaming or sautéing.