A simple way to cook delicious vegetables

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Vegetables are recommended for any diet, so here are some simple ways to get the most out of these nutritionally generous foods.

  • Buy produce harvested in its natural season.

  • Seek out sources of organically grown produce.

  • Shop 2 or 3 times a week for more nutrient value.

  • Cut vegetables close to the time you eat them.

zucchini

BASICS FOR 2 TO 4 CUPS OF VEGETABLES

In general, choose only one to three vegetables. Think about their shape, color, flavor, and texture when making choices.  

Heat and oil seals in flavor, while a little water cools the temperature, minimizing damage to the oil.  Keep a cup of water nearby to replenish the amount that goes up in steam.  

Cut vegetables about the same size.  If you choose vegetables of different density and texture, keep them in separate bowls.  Cutting harder vegetables on the diagonal makes them easier to chew and more flavorful because a larger surface area is exposed to the flavorings and oil.

Sauté and stir the hardest vegetables first. Then add the softer vegetables, and finally the leafy greens.  You can also experiment with cutting the hardest vegetables thinner or smaller so they will cook faster.

THE WATER AND OIL SAUTE

  1. Heat a stainless sauté pan or pot on medium high . Add about 3 Tbls. of water.  When it starts bubbling, add 1-2 tsp. of olive oil

  2. If you like, add 1 or 2 chopped or slivered garlic cloves and/or fresh ginger root and stir for ½ to 1 minutes.(Do not use a garlic press as it makes the garlic sticky in the oil).

  3. Start adding the cut-up vegetables, about a cup at a time, and stir. You can turn up to the heat now because adding the vegetables cool the pan, Keep stirring the vegetables so they are coated in oil.

  4. Add more vegetables. Keep a small glass of water next to the stove so you can add a tablespoon or two at a time, as needed.

  5. When the vegetables are coated and the flavor is sealed in, add a little more water. Turn down the heat to medium and cover. Steam until they are tender.

  6. You can take off the cover at the end and let them brown ever so slightly.

This saute method can be done using water only. After cooking, you could add the oil or butter for flavor

TOPPERS FOR TASTE, FLAVOR AND COLOR

  • Freshly ground salt and pepper just before serving

  • Crushed pepper flakes or cayenne

  • Butter, olive oil and/or fresh flax oil .

  • Olives, capers, feta or parmesan.

  • Toasted sesame oil with Bragg's Aminos or tamari.

  • Fresh herbs (parsley, dill, chives, mint, basil, etc.)

  • Nuts and seeds (to remind us to chew more!)

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