Why is steaming or lightly sautéing kale usually preferred over boiling during preparation?

Answer

Boiling causes water-soluble vitamins, like Vitamin C, to leach out into the cooking water.

The method chosen for cooking kale significantly impacts nutrient retention, particularly for heat-sensitive and water-soluble components. Boiling involves submerging the vegetable in water for an extended period, which facilitates the leaching of water-soluble vitamins out of the plant structure and into the cooking liquid. Vitamin C, which is essential for immune function, is particularly susceptible to this loss during boiling. Therefore, steaming or light sautéing are recommended techniques because they minimize contact time with water, thereby preserving a higher concentration of these vital nutrients while also retaining heat-stable vitamins like A and K.

Why is steaming or lightly sautéing kale usually preferred over boiling during preparation?

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