You read it in magazines, you see it in the grocery store, you hear it on the air - eat your fruits and vegetables. The vitamins and minerals in fruits and vegetables are sensitive to light, heat and water. So storing and cooking them correctly is key to maintaining nutrients. One easy way to save nutrients is using the microwave when you fix vegetables.
Microwave cooking requires very little water so that vegetables retain vitamins and minerals.
When you microwave frozen veggies you only need to add 1-2 tablespoons of water. For fresh vegetables, place the veggie in a covered casserole dish with 2 tablespoons of water, cooking time varies from four to five minutes for mushrooms, zucchini and broccoli to 10 - 15 for potatoes and squash.