In general, vitamins and minerals are best preserved by cooking in a minimal amount of water, for a minimal amount of time, with a minimal amount of chopping of the food, and by keeping the cooked food for a minimal amount of time prior to serving and eating.
140*F kills bacteria
Cook frozen vegetables without thawing till just crisp tender.
Prepare and cut vegetables just before serving.
Immediately refrigerate or freeze leftovers
Use leftover liquids from cooking for sauces, soups, stews, or cooking water for cereals, rice, or noodles.
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All this has been directly quoted from "The Essential Guide to Vitamins and Minerals" written by Elizabeth Somer, M.A., R.D. and Health Media of America.
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