by donR July 28, 2015
The USDA, a department of the US government recommends that we fill half of our plate with vegetables. But how many of us really do it? Any answer would be debatable and besides, that’s not the important question. A better question to ask would be, “How does one cook inexpensive vegetables in a way that preserves nutrients, is easy to fix, and tasty enough to eat every night?” Here are five things to think about if you want to answer that question.
Before we start our list, keep in mind that this is cooking 101. This is all about affordable basic cooking techniques. If you want something fancy there are plenty of cookbooks that you can explore to make cooking harder than it really needs to be
#1. Cook the vegetables lightly until they are tender-crisp. This makes them easy to digest, have a pleasant texture, and still retain their nutrients.
#2. One way to cook vegetables is to lightly steam them using a colander or steaming basket inside a covered soup pot. Simply place a basket inside the pot and add an inch or two of water. Bring this to a boil, add vegetables, cover and cook until they turn bright-colored and soften just a bit. Remove and eat immediately.
#3. Add vegetable oil to your veggies while sauteing them or serving salad. Adding oil to fat soluble vitamins A,D, E and K helps them enter the bloodstream. Watch this video clip on E-How
#4. Roasting is a simple way to cook root vegetables like carrots yams and potatoes. Pre-heat the oven to 350°, cut the vegetables into even size pieces, coat with a vegetable oil, and spices then spread them out on a shallow cooking sheet. Roast them for about 45 minutes, turning them over a couple of times, and cook until softened and crinkly. mmmm.
#5. Juicing is another simple way to include vegetables and fruit in your meal plan. Machines are often available at your local thrift store for around $20. All you need to do is wash vegetables, cut into small pieces, and put them in your food processor or juicer. A juicing machine removes the fiber and the result is easily absorbed vegetables. You can use a food processor which retains the fiber together with the juice.
There are many other ways to cook vegetables these are the three ways I use most often. Juicing is a good way to get started in the morning especially if you add fruit and Greek yogurt.