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[00:00.69] However, the shorter the cooking time, the more nutrients are kept in the food.

[00:08.40] That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska.

[00:16.63] Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods.

[00:26.20] These two methods use little time and require no fat.

[00:31.77] Another healthy method is blanching. This is when you boil vegetables in water for a minute or two. But not too long.

[00:42.66] Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate.

[00:54.88] Thomas explained the reason boiling is not good for vegetables: The nutrients are "... leaching into the water, and you’re tossing out the water.”

[01:05.24] However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it.

[01:16.40] Dietitians say there is no problem using a small amount of fat.

[01:22.25] Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin.

[01:33.68] That means more vitamin A from squash, carrots, and sweet potatoes; more vitamin D from mushrooms; more vitamin E from bell peppers, leafy greens and asparagus; and more vitamin K from greens, broccoli and onions.

[01:57.04] For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan.

[02:07.93] The amount of oil will depend on the quantity of vegetables and the size of the pan.

[02:15.37] For roasting, you will likely need more oil.

[02:19.62] Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars.

[02:31.57] “Flavor is king,” Pankonin said. “I would much rather see people roasting their vegetables and enjoying them.”