What preparation method is most effective for leaching water-soluble Oxalates from vegetables like spinach?
Answer
Boiling and discarding the cooking water
Oxalates are characterized by their water-soluble nature, which allows them to be effectively removed through specific cooking methods. Boiling vegetables known for high oxalate content, such as spinach or rhubarb, and subsequently draining and discarding the water used for cooking, can lead to substantial reductions in oxalate levels, sometimes ranging between 30% and 87%. This leaching process is superior to gentler heat methods like steaming or blanching, which do not allow the soluble compounds sufficient time or medium to escape the vegetable tissue into the surrounding water.
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