Re: steamed vs. raw
Hello bella lucia,
raw should always take preference over steamed or cooked vegetables in the refeeding period, but there are just some veg' that you probably wouldn't want to eat raw, such as potatoes, yams, okra, aubergine and so on; well I know I wouldn't anyway.
Steaming is said to be preferable to normal cooking, and will destroy some of the nutritional content, but only minimally.
I steam-cook broccoli, cauliflower and courgettes for example as they easier are on my palate for chewing: I also bake my potatoes for the same reason.
Steamed veg' are cooked with the minimum amount of water and therefore most of the goodness is not leached away via this route. I also use the water that remains as the basis for a gravy stock.
As long as the diet is approx' 80% raw and 20% steamed, that is (in my opinion) the best way to proceed to receive the max' nutrition, unless you can eat everything raw, which is not very appealing to me.
Regards
Chrisb1.