5 Easy Ways to Cook Veggies:
We all know that vegetables are good for us and our bodies need all those vitamins and minerals to stay vibrant and healthy…..so….. here’s five ways to make delicious veggies that stimulate your taste buds and keep you coming back for more.
1. Steam
Steaming is probably the most simple way to prepare veggies. All you need is a steaming basket and a pot with a lid.
Steaming takes 3-5 minutes for leafy green vegetables like kale and Swiss chard, and 10-15 minutes for root vegetables like sweet potatoes and carrots.
Steamers come in all shapes and sizes. The stainless steel fold-up variety is a great option because it fits inside pots to keep vegetables above water and preserve nutrients.
1. Wash and chop vegetables.
2. Place vegetables in steaming basket over 2 inches of water.
3. Bring water to a boil.
4. Cook until bright and tender.
2. Blanch
Blanching, or quick boiling, is another way to quickly prepare vegetables without compromising nutrients.
Blanching helps break down the fiber in vegetables more so than steaming, which aids digestion. Blanching vegetables also softens and improves natural flavors and brightens their color.
For steaming and blanching, the size and density of the vegetable will determine the cooking time.
Green leafy vegetables, such as collards and bok choy, only need a couple of minutes. Less dense vegetables, like green beans and asparagus, need about 3-5 minutes. More dense vegetables, such as carrots and cauliflower, take about 5-6 minutes.
1.Wash and chop vegetables
2. Bring salted water to a boil.
3. Drop vegetables into water and lower heat.
4. Cook until bright and tender.
5. Drain water and submerge in ice bath to prevent further cooking. Serve immediately.
3. Sauté
Sautéing is one of my favorite ways to cook vegetables, mainly because it’s quick and easy and the veggies get a ton of flavor while also keeping most of their nutrients.
Sautéing involves cooking veggies over medium-high heat in a pan with a bit of oil and aromatics.
Be sure to cut your veggies into equally sized pieces for even cooking.
THIS METHOD WORKS FOR ALMOST ANY VEGETABLE INCLUDING:
• Leafy greens, asparagus, mushrooms, peppers, zucchini, tomatoes, onions and green beans.
1.Heat pan over medium-high heat.
2. Add oil and let it heat up until oil starts to shimmer.
3. Add aromatics such as onion, shallots, garlic, ginger, or chile pepper, and saute until soft.
4. Add vegetables and season with herbs and spices.
5. Cook until crisp-tender.
4. Stir-Fry
People often interchange sautéing and stir-frying but stir-frying happens at a much higher heat and at a much faster speed than sautéing and the veggies also need to be constantly tossed so they don’t burn.
Before you start, have all of the vegetables rinsed and cut. Thinner slices and smaller pieces will cook faster and more evenly.
Softer vegetables such as Chinese cabbage, bok choy, thinly sliced carrots, mushrooms, and onions will only take a few minutes to cook.
Make sure you choose an oil with a high smoke point, such as coconut, sesame or avocado so you don’t burn the oil at the higher temperatures.
HERE ARE SOME GREAT COLORFUL AND TASTY COMBINATIONS FOR STIR-FRYING:
• Broccoli, onions, carrots, and snow peas • Chinese cabbage, mung bean sprouts, and scallions • Leeks, carrots, and red peppers • Onions, mushrooms, and zucchini
1. Have all your veggies and aromatics ready as well as any sauce you are adding to the dish.
2. Heat the pan on high heat and add oil.
3. Add the vegetables to the pan in order of longest to shortest cooking times.
4. Stir the veggies constantly until they are crisp-tender and bright.
5. Add sauce at the end and toss the veggies to coat them.
5. Roast
Roasting vegetables is probably the easiest way to cook them. Many vegetables taste delicious when roasted because it brings out the essence, especially root vegetables like squash.
Roasting veggies involves caramelizing them in a hot oven. The natural sugars come out leading to a sweet, savory, and intense flavor that you can’t get from other cooking methods.
YOU CAN ROAST ANY VEGETABLE HERE ARE SOME OF MY FAVORITES:
• Onions, garlic, tomatoes, broccoli, cauliflower, brussels sprouts, beets, turnips, carrots, parsnips, asparagus, potatoes, peppers and squash (zucchini, acorn, kabocha and buternut)
