Six ways to prepare your vegetables

A staple in any nutritious diet is vegetables. Vegetables can be prepared in a variety of ways, such as: steamed, roasted, boiled, grilled, boiled, pan-fried, and microwaved. Some preparation methods are better nutritionally than others, and also make the vegetable taste different from its raw form. Although I have to say that raw vegetables are delicious too!

Vegetable Preparation Methods 101

1.Steamed

Steamed vegetables is probably the best way to prepare your vegetables. Nutrients and flavor are preserved, while flavor is beyond anything tasted before. I love steaming my vegetables because after boiling the water, it takes 8 minutes or less depending on the type of vegetable and there is no need to add any oil, butter or salt.

To steam vegetables you need: a pot, a steaming strainer and a lid. Boil a couple of inches of water quickly. Add vegetables that take the longest (like carrots) first. Give them a couple of minutes, and then add vegetables that require less cooking time (like cauliflower).

2. Toast/Bake

Grilling vegetables is pretty easy. Simply cut the vegetables however you like (similar sized pieces), place on a non-stick baking sheet or cover with foil/parchment paper and bake, usually 20-45 minutes. Roasted vegetables are very tasty (a little sweeter than raw), but they usually require some type of oil or butter to cook them and prevent them from sticking and burning in the pan. The only downside to grilling is that it takes a long time! Compared to steam cooking, this wastes energy and makes the kitchen very hot. Other than that, the roasted vegetables served with some yoghurt and Bulgarian couscous has to be one of the most lavish meals ever.

3.Boiling

Boiling is generally not recommended because this method removes nutrients. When you boil vegetables and then strain the water, it is usually colored. Those are some of your veggies going down the sink! Boiling also removes some of the natural flavor (and texture), which usually means adding salt! However, if you prefer this method and it makes you eat vegetables, then it’s better than nothing!

4. Grilling

Corn on the cob, vegetable skewers, bell peppers, eggplant, and sweet potato baked on the barbecue are a delicious way to eat vegetables. There is nothing better than a summer night with vegetables fresh from the grill. Try a portobello mushroom burger, baked potato (watch out for the cheese and sour cream!), and grilled zucchini.

5. Fried bread

A little oil/butter, a bit of seasoning and a lid will make for some tasty stove top vegetables. I like to cook broccoli and cremini mushrooms this way. Or cook in broth for a more tender texture. Serve over brown rice with a protein for a complete meal!

6. Microwave

Frozen vegetables like corn, peas, and green beans do well if they’re shelled. When you need them on the side, and you already have a few burners going, microwaving is quick and convenient. Fortunately, vegetables do not lose nutrients when frozen. They can also be made on the stovetop, but to be honest, I think they taste better in the microwave!

With all these methods of preparing vegetables and all the different flavors, how can you not get excited about eating them?

Eat up!