Ooh Baby, I Like It Raw (Or Steamed Or Baked Or Sauteed)

“So, should I try to eat mostly raw vegetables?” It is a question I am asked often enough that I felt I should address it here. In short my answer is, “Do watcha like.” If you like your vegetables raw, eat them raw. If you like your vegetables steamed, well, go ahead. Whatever it is going to take to actually get you to eat the veggies is fine by me. Though I do draw the line at deep-frying on the regular (shout out to fried cauliflower – holla!) or slathering your salad in such an obnoxious amount of oil that one glance from Caldwell Esselstyn & he’d be sent into instant cardiac arrest.

Yes, I am aware that some cooking processes decrease the content of certain nutrients, but the opposite can be said as well. Given that the average American adult only consumes around one cup of vegetables per day, you can see why I am not super picky when it comes to how those veggies are prepared. This is a paltry 2 servings per day. I am more concerned about getting people to increase their consumption of produce, boiled or not.

There isn’t data regarding the consumption of vegetables by vegans, but I would surmise it is more than the American-average. That being said, I have met my fair share of veggie-eschewing vegans, which is just plain weird to me. Given all the disease fighting compounds in vegetables (and fruit), it is no wonder that the daily recommendation is 9 to 13 servings per day (or roughly 6 ½ cups). Again, for some people, this is a dramatic bump from their normal intake and another reason for my “Do watcha like” mantra. A salad as big as your head? Sure – go for it. A plate of roasted vegetables? Hell yes. A bowl of steaming vegetable soup? Don’t mind if I do.

Though I don’t dwell on method of preparation for your vegetables, I will totally harp about having a variety of what vegetables you are choosing. Eating canned green beans day in and day out isn’t going to cut it here, my friend. Including green leafy veggies and those of the cruciferous variety (broccoli, cauliflower, brussel sprouts, cabbage, etc.) is important because of their nutrient density. Calcium and iron are just a few of these nutrients – often thought to only be found in animal foods, which we know is not true.

So please, stop worrying about the minutia. It can drive you crazy. Instead, concentrate on getting enough vegetables in the first place. I am going to go enjoy some sauteed purple cabbage, carrots & onion with tofu and peanut sauce because, well, I like it that way.