Veggies 101 - Don't Cook Them Til They Turn Brown!

Vegetables are supposed to be bright, shiny and textured after cooking. It shows that the important nutrients are still there. Don't cook them in meat fats, heavy oils, or load them down with sodium, sugar, or fatty cheeses and dressing. Try healthier methods of cooking and seasoning. Here are some helpful tips:

Blanching
We borrow the word "blanch" from the French meaning "white." However, in cooking terms, we usually use it to stop the cooking process. To blanch is to boil vegetables (especially green beans, asparagus, and cabbage) in rapidly boiling salty water. Once they are barely cooked through, take them out and shock them in an ice bath to stop the cooking process. It preserves the flavor, nutrients, and color of the vegetable. So easy!

Steaming
Steaming is fast and easy. The key to proper steaming is to not drown the vegetables in water. There are two ways to steam vegetables properly. First, you may use a steaming basket over a pot of water. This keeps the water away from the vegetables entirely. The other way, you put very little water (1-2 inches) in the pot of vegetables. Make sure the water doesn't evaporate or the pot (and vegetables) may burn. You only want the vegetables to get tender not mushy. Try this technique with cabbage...you will be amazed at the difference in the flavor.

Stir-frying
Most people think Asian cooking when the term stirfrying is used. However, it has become a popular technique across the world. Quick cooking on high heat using little to no oil. Although we encourage the use of olive oil in cooking as a healthy fat, olive oil is not the best for high heat techniques. In stirfrying, a canola oil, oil spray, or a broth should be used. Use a large pan to give the veggies plenty of room, a bowl shaped pan or wok is best to concentrate the heat on the bottom of the pan. Stir constantly. Voila, your vegetables are tasty, crisp and healthy in an instant.

Pan frying
Instead of deep frying with lots of oil, try a healthier pan fry. Similar to stirfrying except heat is set on medium not high and safe for olive oil. All you need is your vegetables, a covered frying pan and the ingredients. The vegetables will produce additional liquid from their own juices. The steam (covered pan) produced from this additional liquid will cook the vegetables but keep them crisp and bright.  Stir often. It takes less than 10 minutes.

Roasting
In the winter, I prefer to roast some vegetables. It gives it a more robust flavor. It also locks in the minerals, vitamins, and other nutrients. Most only roast vegetables when cooking meat - a whole chicken or pot roast, but you don't have to wait for that big "Sunday" meal to add roasted vegetables to your plate. Toss your sliced vegetables with olive oil, add some seasonings (garlic powder, onion powder, salt and pepper, cayenne pepper, dried herbs - whatever you like) and place them on a cookie sheet and roast them til tender.  Try red new potatoes and asparagus today! Makes a quick and healthy side.

Seasoning
Your spice cabinet should contain more than just salt! Try using fresh or dried spices and herbs to season your vegetables. You will find that the salty taste is eliminated and new tastes are developed. Some of my favorites are ginger, cinnamon, clove, parsley, cumin, coriander, thyme and dill. Additionally, consider using powders over salts. Garlic powder and onion powder give you great flavor but not the sodium in onion and garlic salts. Really get into the spirit and start your own flower pot herb garden.

Taste your food, not the grease and salt...your life depends on it.