Vegetable Preparation Made Easy!

Are you struggling to find new ways to prepare your vegetables? There are simple and healthy options. I’ll share some of those ways. How do you cook your veggies? Find a new way here. If I don’t discuss your favorite method, please do share in the comments below. We all benefit learning from one another.

Steaming

Steamers come in all shapes and sizes. All you really need is a steaming basket and a pot with a lid and about two inches of water. This stainless-steel fold-up variety is inexpensive and fits inside pots to keep vegetables above water. As pictured below, some pots are specifically designed with holes in the bottom for steaming over another pot of water. Here is a link to the one I use. I love the quality of this steamer .

Directions for Steaming

Wash and chop vegetables.
Bring 2” of water to a boil.
Place vegetables in steaming basket over water and cover.
Steam until they become bright in color and reach desired texture. 3-5 minutes for leafy greens like kale and swiss chard and 10-15 minutes for root vegetables like sweet potatoes and carrots.
Remove vegetables from pot and serve.

Seasoning Tips for Steamed Vegetables

Drizzle 1 tbsp. of olive oil and 1/2 tsp. Celtic or Himalayan sea salt over steamed greens.
Add 2 bay leaves or 1 tsp. cumin seeds to water.
Sprinkle greens with toasted pumpkin seeds, sesame seeds, ground flax seeds, sunflower seeds, almonds or walnuts.
Sprinkle greens with chopped, fresh herbs like mint, dill, basil, parsley, or cilantro.
Squeeze fresh lemon juice over cooked veggies for added zing.

Blanching

Some may ask “Blanching? What is that?” I know I used to wonder. Blanching, or quick boiling, is a method for preparing vegetables without compromising nutrition. To aid digestion, blanching helps break down fiber more so than steaming. Blanching also softens them and boosts their natural flavors as well as brighten their color!

Vegetables can be drained, dried and refrigerated/frozen to be reheated at a later time. This method can make meal preparation on those busy nights a lot quicker. One can also cook once and eat two or three times during the week using this method.

Directions for Blanching

Fill a large pot to 3/4 full of water.
Add 1 tsp. Celtic or Himalayan sea salt (optional) and bring to a boil.
Wash and chop vegetables.
Drop them into water and boil for short time.
Cook 1-5 minutes for most veggies. Size and density will determine cook time.
First, place longest cooking veggies into boiling water.
Then, add those requiring less cook time.
Remove from boiling water with slotted spoon.
Eat immediately or drop into ice bath to stop the cooking process and eat later.

Roasting/Baking

Personally, this is one of my favorite methods. It’s easy and, once in the oven, requires no fuss. If I don’t say so myself, my vegetables taste delicious. 😊

Directions for Roasting/Baking

Preheat oven to 425 degrees F.
Chop and cut your vegetables as desired.
Top with extra virgin olive oil and your favorite seasonings. I prefer chopped garlic.
Place baking dish in oven. Bake uncovered for 10 to 45 minutes until tender. Baking time varies depending on the size, hardness and how tender you like to eat your vegetables. Asparagus about 20 minutes. Cauliflower/Broccoli, 30 minutes. Sweet potatoes, 45 minutes.

Great Varieties for Roasting/Baking

Roots & Squashes ~ Carrots, parsnips, turnips, rutabaga, celery and burdock root, acorn squash, butternut squash, sweet potatoes
Fat Burners ~ Daikon radishes, leeks, scallions, turnips, onions, celery
Cruciferous ~ Broccoli, cauliflower, cabbage, Brussel sprouts

Stir-Frying/Sauteing

Stir-frying and sauteing are quick, nutritious and delicious ways to prepare vegetables. The difference between these two methods is that stir-frying uses higher heat and is faster. Sauteing uses medium-high heat and requires more cook time. Softer veggies, like bok choy, thinly sliced carrots, mushrooms or onions for example, will take less cook time. You can hear more about the differences between these two methods here.

Directions to Stir-Frying/Sauteing

Rinse and cut all vegetables into pieces. Thinner and smaller pieces will cook faster and more evenly.
Heat wok or fry pan with small amount of oil, or water. My go-to oils are avocado, flaxseed or extra virgin olive oil. Other good oils include peanut, sesame, grass-fed cow butter/ghee or coconut oil. (For water sauté, add 1/2 inch of water to wok or pan and boil before adding thinly sliced vegetables. Cover and simmer with water for 5-10 minutes.)
Regardless of method, first stir-fry or sauté garlic and onions in oil, or water.
Add harder, root vegetables first as they require longer fry/sauté time. Add one variety at a time. Cook them until they become tender and shiny before adding the next vegetable.
While cooking, sprinkle a pinch of Celtic or Himalayan sea salt if necessary. It helps to draw out moisture to prevent sticking. It also enhances flavor.
When stir-frying, sprinkle water over vegetables creating steam to reduce cook time.
Top with your favorite seasoning like ginger, garlic or any other.
Eat and enjoy!

Colorful, Tasty Combinations for Stir-Frying/Sauteing

Onions, carrots, snow peas
Chinese cabbage, bean sprouts, scallions
Leeks, carrots, red peppers
Onions, mushrooms, zucchini, dried basil
Yellow pan squash, mizuna greens, garlic
Add protein of choice
Add pre-cooked grains to vegetables at end of cook time for a heartier meal

Try Something New!

When cooking in the kitchen it’s a matter of finding what works for you. My personal favorites are roasting and stir-frying. I enjoy the flavors created through these preparation methods. To help you decide, pay attention to colors, textures and flavors.

Don’t be afraid to experiment in the kitchen and try something new. What’s the worst that can happen?! And, you may just find a new favorite dish in the process.

Currently, how do you prepare your vegetables?
What seasonings work with which vegetables?
Will you try a new method?
If so, which method discussed resonates with you?

Please share as others can benefit from your experience too.

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up."

Galatians 6:9 NIV

vegetables, how-to, cooking methodsRhonda AllenAugust 21, 2020Comment

Vegetable Preparation Made Easy!

Steaming

Directions for Steaming

Wash and chop vegetables.

Bring 2” of water to a boil.

Place vegetables in steaming basket over water and cover.

Steam until they become bright in color and reach desired texture. 3-5 minutes for leafy greens like kale and swiss chard and 10-15 minutes for root vegetables like sweet potatoes and carrots.

Remove vegetables from pot and serve.

Seasoning Tips for Steamed Vegetables

Drizzle 1 tbsp. of olive oil and 1/2 tsp. Celtic or Himalayan sea salt over steamed greens.

Add 2 bay leaves or 1 tsp. cumin seeds to water.

Sprinkle greens with toasted pumpkin seeds, sesame seeds, ground flax seeds, sunflower seeds, almonds or walnuts.

Sprinkle greens with chopped, fresh herbs like mint, dill, basil, parsley, or cilantro.

Squeeze fresh lemon juice over cooked veggies for added zing.

Blanching

Vegetables can be drained, dried and refrigerated/frozen to be reheated at a later time. This method can make meal preparation on those busy nights a lot quicker. One can also cook once and eat two or three times during the week using this method.

Directions for Blanching

Fill a large pot to 3/4 full of water.

Add 1 tsp. Celtic or Himalayan sea salt (optional) and bring to a boil.

Wash and chop vegetables.

Drop them into water and boil for short time.

Cook 1-5 minutes for most veggies. Size and density will determine cook time.

First, place longest cooking veggies into boiling water.

Then, add those requiring less cook time.

Remove from boiling water with slotted spoon.

Eat immediately or drop into ice bath to stop the cooking process and eat later.

Roasting/Baking

Personally, this is one of my favorite methods. It’s easy and, once in the oven, requires no fuss. If I don’t say so myself, my vegetables taste delicious. 😊

Directions for Roasting/Baking

Preheat oven to 425 degrees F.

Chop and cut your vegetables as desired.

Top with extra virgin olive oil and your favorite seasonings. I prefer chopped garlic.

Place baking dish in oven. Bake uncovered for 10 to 45 minutes until tender. Baking time varies depending on the size, hardness and how tender you like to eat your vegetables. Asparagus about 20 minutes. Cauliflower/Broccoli, 30 minutes. Sweet potatoes, 45 minutes.

Great Varieties for Roasting/Baking

Roots & Squashes ~ Carrots, parsnips, turnips, rutabaga, celery and burdock root, acorn squash, butternut squash, sweet potatoes

Fat Burners ~ Daikon radishes, leeks, scallions, turnips, onions, celery

Cruciferous ~ Broccoli, cauliflower, cabbage, Brussel sprouts

Stir-Frying/Sauteing

Directions to Stir-Frying/Sauteing

Rinse and cut all vegetables into pieces. Thinner and smaller pieces will cook faster and more evenly.

Regardless of method, first stir-fry or sauté garlic and onions in oil, or water.

Add harder, root vegetables first as they require longer fry/sauté time. Add one variety at a time. Cook them until they become tender and shiny before adding the next vegetable.

While cooking, sprinkle a pinch of Celtic or Himalayan sea salt if necessary. It helps to draw out moisture to prevent sticking. It also enhances flavor.

When stir-frying, sprinkle water over vegetables creating steam to reduce cook time.

Top with your favorite seasoning like ginger, garlic or any other.

Eat and enjoy!

Colorful, Tasty Combinations for Stir-Frying/Sauteing

Onions, carrots, snow peas

Chinese cabbage, bean sprouts, scallions

Leeks, carrots, red peppers

Onions, mushrooms, zucchini, dried basil

Yellow pan squash, mizuna greens, garlic

Add protein of choice

Add pre-cooked grains to vegetables at end of cook time for a heartier meal

Try Something New!

When cooking in the kitchen it’s a matter of finding what works for you. My personal favorites are roasting and stir-frying. I enjoy the flavors created through these preparation methods. To help you decide, pay attention to colors, textures and flavors.

Don’t be afraid to experiment in the kitchen and try something new. What’s the worst that can happen?! And, you may just find a new favorite dish in the process.

Currently, how do you prepare your vegetables?

What seasonings work with which vegetables?

Will you try a new method?

If so, which method discussed resonates with you?

Please share as others can benefit from your experience too.

"Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up."

Galatians 6:9 NIV