|A roasted medley of my favorite vegetables|
What about food borne illness - the Chipotle experiment?
Roasting vegetables provides three major benefits to raw:
- Cooking decreases the risk of food-borne illness
- Cooking deactivates many pesticides and reduces pesticide residue
- Cooking makes nutrients more bio-available
Begin with the easy one: when you cook vegetables, especially when you roast vegetables you kill the bacteria that might be on or in them. Vegetables are the third leading cause of food-borne illness in the United States. All of those have been from raw vegetables.
Pesticides, it turns out, are chemicals that are broken down by heat. So with roasting vegetables you will be removing up to 95% of the pesticides. So heat not only breaks down the bacteria, it also breaks down some of the harmful chemicals.
While there are more vitamins in a raw vegetable than a cooked vegetable, the key is what can the human body extract from the vegetable. Multiple studies have found that when people eat cooked foods the body is better able to extract the vitamins from the vegetables. One simple experiment had people eat raw carrots, then check a blood level of vitamin A. Then the same would eat cooked carrots and check the blood level of vitamin A. Turns out cooked carrots is a better source of vitamin A than raw.
That in mind - here is how to make some simple raw vegetables into a roasted medley that will delight you.
A bag of mixed vegetables
1/2 of an onion
6 cloves of garlic
3 T Kosher salt
3 T Olive oil
1/4 cup Chicken Stock