Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water.
For spinach specifically, sauteing before cooking further may lessen the nutritional value but would not totally deplete the value. Here is one tip for getting the most nutrients from spinach: Iron and calcium in plant foods are not highly absorbed by the body. Spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these minerals. To improve iron absorption, spinach should be eaten with vitamin C-rich foods such as orange juice, tomatoes, or citrus fruit.
This does not always hold for all vegetables, however. For guidelines on cooking techniques to preserve the most nutrients in most vegetables and greens, consider these rules of thumb:
To saute new potatoes, first you par boil for about 5 to 8 minutes until they are just about cooked, then slice the big ones and cut the smaller ones in half length ways, then gently fry (saute) in a little butter or olive oil until golden brown, drain on kitchen paper to remove excess fat then serve whilst still hot.
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