Blanching involves briefly boiling ingredients in water before cooking. Although simple, it is often overlooked. Certain foods require this step not only to enhance their flavor but also to neutralize potential toxins, ensuring safety and health.

So, which foods should always be blanched? Here is a list of four types of foods that benefit from blanching. Be sure to save this guide!

1. High-Oxalate Vegetables

High-oxalate vegetables can hinder the absorption of essential nutrients like calcium and iron while also leaving an unpleasant, astringent taste. Common high-oxalate vegetables include spinach, amaranth, purslane, fresh bamboo shoots, water bamboo, and bitter melon.

To effectively reduce oxalate content, blanch leafy vegetables by first adding the stems to boiling water, followed by the leaves, for about 15 seconds. For fresh bamboo shoots, water bamboo, and bitter melon, blanching for 3 to 5 minutes is recommended.

2. Vegetables with Natural Toxins

Certain vegetables contain natural toxins such as saponins and plant lectins, which can cause abdominal pain, diarrhea, or even hemorrhagic inflammation. Additionally, some vegetables, like fresh daylily buds, contain colchicine, which can oxidize into a highly toxic compound that induces nausea and vomiting.

Common vegetables with these toxins include yardlong beans and green beans (containing saponins and lectins) and fresh daylily buds (containing colchicine). To neutralize these toxins, blanching for at least 10 minutes in boiling water is necessary to ensure thorough heating and safety.

3. Vegetables High in Nitrites

Vegetables high in nitrites can pose health risks as nitrites may form carcinogenic nitrosamines in the stomach. A notable example is Chinese toon (Toona sinensis), which contains nitrite levels significantly higher than other fresh vegetables. While nitrites in most vegetables are generally below 1 mg/kg, Chinese toon can sometimes reach levels measured in grams per kilogram.

To reduce nitrite content while preserving beneficial nutrients like vitamin C and polyphenols, blanch Chinese toon in boiling water for 15 to 45 seconds.

4. Concerns About Pesticide Residue

Certain fruits and vegetables may carry pesticide residues due to their place of origin or specific physiological characteristics. Prolonged consumption of such produce can lead to health risks. While some people turn to expensive fruit and vegetable cleaning machines, the effectiveness of these devices remains questionable.

Blanching for 1 to 2 minutes is a cost-effective and efficient way to reduce pesticide residues, making it a highly recommended method.

By incorporating blanching into the cooking routine for these specific foods, it is possible to improve flavor and ensure safety while maintaining the nutritional value of the ingredients.