Vegetable papillotes for your heart health
While the summer season is in full swing, use your BBQ to its full potential. In order to combine summer pleasures and health, opt for clever methods to maximize the grill, such as in papillote, where you can cook nutrient-rich vegetables. The Fondation de l’Institut Universitaire de Cardiologie et de Pneumologie de Québec, as well as the Montreal Heart Institute Foundation, offer some recommendations on how to maintain good heart health while also putting your BBQ to good use.
Choose to steam
Steaming preserves soluble vitamins and minerals that are lost in the cooking water if the vegetables are boiled.
Cooking in papillote
To get vegetables that are tender in the centre without being burned on the outside, opt for cooking in papillote. Pack vegetables within one or two layers of aluminum foil to create a moist and airtight environment. Vegetables are then steamed—you can even use sturdy vegetables like carrots or potatoes. To make sure they don’t stick, line the sheet of aluminum foil with parchment paper.
Vegetables for heart health
Vegetables contain many molecules beneficial to cardiovascular health, such as antioxidants, which help reduce inflammation in blood vessels. Also, their fibre, especially soluble fibre, helps to noticeably lower bad cholesterol and blood sugar levels.
Eat a wide variety of vegetables
There is no one vegetable that is better than another. You want to get the full range of vitamins and minerals that only variety can provide. Favour an array of colours on your plate. You can choose according to what’s available throughout the season, which allows for purchasing local products.
All vegetables contain significant amounts of vitamins, minerals, antioxidants and fibre. It is the synergy of their various compounds that helps maintain good overall health. However, several studies show that vegetables from the cruciferous family (cabbage, Brussels sprouts, kale, broccoli, cauliflower, radish, turnip, watercress, arugula, rapini and mustard greens) seem to have a more pronounced cardioprotective effect. Some vegetables, such as potatoes, sweet potatoes, corn and green peas should be considered as starchy instead.
Which oil to choose?
To prevent vegetables from sticking to aluminum foil, they can be coated with a little oil. Some are healthier than others, but all oils should still be used in moderation.
Extra-virgin olive oil is preferred for its oleic acid (a monounsaturated fatty acid) and polyphenols (antioxidants), while canola and camelina oils are preferred for their high content of omega-3 fatty acids.
The rumour that olive oil releases toxic compounds when cooked based solely on its smoke point was swept aside following a 2018 Australian study. On the contrary, extra virgin olive oil has been shown to be the most stable at high temperatures compared to all other oils. Extra virgin olive oil (not regular olive oil) produced the lowest level of trans fats and other potentially harmful particles when heated to higher temperatures than for the usual uses (sautéeing, simmering, frying).
Although oil provides flavour, it is still a high-calorie food. Adding herbs and spices can enhance the aromas of your vegetables.