Cooking is supposed to make food nourishing and enjoyable — but the way we prepare our meals can either boost our health or silently rob us of it. Many of us grew up with cooking habits that seem “normal,” but in truth, they reduce the nutritional value of our food and weaken its healing potential.
Here are 5 common cooking mistakes you might be making — and how to fix them:
1. Overcooking Vegetables
If your vegetables look dull, mushy, or lifeless after cooking, chances are you’ve destroyed most of their vitamins and enzymes. Overcooking strips away nutrients and leaves your food with little more than fiber.
✅ The fix: Lightly steam, stir-fry, or eat vegetables raw whenever possible to preserve their vitality.
2. Boiling Away the Goodness
Many people boil vegetables or grains, then throw away the cooking water. But that water often contains precious minerals and nutrients.
✅ The fix: If you must boil, use the least water possible and include the broth in your meal (like in soups or stews).
3. Cooking Everything the Same Way
Not all foods need the same cooking method. Beans, for example, must be cooked thoroughly to remove natural anti-nutrients and make them digestible. But delicate foods like fruits, nuts, and leafy greens should be eaten raw or only lightly prepared.
✅ The fix: Respect each food’s nature — cook beans well, but keep fruits, greens, nuts, and seeds as close to raw as possible.
4. Using Too Much Oil or Frying
Frying with lots of oil creates harmful compounds and loads your body with unnecessary fats that stress your heart and blood vessels.
✅ The fix: Use minimal oil or choose water sautéing, steaming, or baking instead.
5. Not Washing Properly Before Eating Raw Foods
Eating raw foods is powerful for health, but skipping a proper wash exposes you to dirt, chemicals, or pathogens.
✅ The fix: Wash all raw fruits and vegetables thoroughly with clean water before eating.
Final Thoughts
The way you cook can either bring life to your food or take it away. By cooking moderately, eating raw when possible, and respecting the natural state of each food, you unlock the real power of plant-based eating.
Remember: food is not just fuel — it’s medicine. Treat it with care, and it will care for you.