You’re Probably Storing and Prepping Your Produce Wrong

How to get your veggies to stay fresh.

ByABC News
April 3, 2016, 12:36 AM
Your favorite summer snack has some serious health perks.
Your favorite summer snack has some serious health perks.
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— -- Many of my clients assume they should be eating fresh, raw produce to reap the most health perks possible. But the reality is, several studies have debunked conventional wisdom about the best ways to store, prep, and cook fruits and veggies. Check out these science-backed tips for getting the most nutritional bang per bite from seven of your favorites.

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Store watermelon at room temperature

After bringing home a watermelon, many people will stick it in the refrigerator. But according to research from the U.S. Department of Agriculture, keeping it out of the fridge can significantly boost the potency of its antioxidants and other nutrients. The study found that after watermelon was picked and stored at room temp, levels of the protective phytochemical lycopene increased by up to 40%, while levels of beta-carotene rose by nearly 140%.

In contrast, the study found that when other types of melons were chilled, their nutrient levels remained about the same. To optimize the longevity of your melons however, the best temp to store them at is a cool 55 degrees. A whole melon will last up to three weeks at that temperature, versus one week in the refrigerator. (Once you slice the melon, leftovers should go in the fridge.)

Steam broccoli

I enjoy cooking broccoli in a variety of ways, including stir-frying, grilling, and sautéing. But one classic study published in the Journal of the Science of Food and Agriculture found that to preserve its nutrients, steaming may be the very best method.

Researchers compared how boiling, steaming, and microwaving impacted the total flavonoid antioxidant levels of broccoli, and found that steaming had a minimal effect. (Meanwhile microwaving diminished levels by up to 97%, and boiling caused a 66% loss.)

To up the appeal of steamed broccoli, toss it with a healthy, flavorful coating, like a bit of sundried tomato pesto, olive tapenade, or tahini. You could also top it with a nut-based sauce, like my favorite—warmed almond butter seasoned with a bit of fresh grated ginger, minced garlic, and crushed red pepper.

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Cook and then chop carrots

I love carrots, but I generally prefer them cooked over raw. As it turns out, that’s a good thing, since cooking them significantly boosts their levels of beta-carotene. But be conscious of your process: Research done at Newcastle University found that if carrots are boiled and then chopped, their anti-cancer properties are 25% higher. That’s because cooking them whole helps lock in their nutrients. If you chop first, you increase the veggie’s surface area, while allows more nutrients to leach out into the water as the cook.

The study also found that cooking before chopping preserves more natural flavor. When 100 people were asked to wear a blindfold and compare the carrots, more than 80% rated those that were cut after cooking as tastier.

Let pears get super ripe

Not all fruits continue to ripen after they’ve been harvested, but pears do. And research from the University of Innsbruck found that allowing pears to really ripen increases levels of certain antioxidants. If you purchase pears that are firm, store them at room temperature in a fruit bowl. To speed up the process, put them next to bananas, which produce an ethylene gas that accelerates ripening. To check if your pear is ready to eat, press on the neck. If it gives, it’s ripe.