Different Ways to Cook Vegetables

Vegetables are a very important part of the diet because they are so nutritious. It is a sad fact however that most people do not eat enough of them, perhaps because they do not realize how many different ways to cook vegetables there are to choose from. Of course, vegetables can also be enjoyed raw too, in salads or as a side dish.

You should always wash your vegetables before preparing them, to remove the unhealthy chemicals and pesticides. A good way to remove these is to add a tablespoon of baking soda to a bottle of warm water. Spray this mixture on your vegetables, and then clean them with a paper towel.

Steaming

One of the healthiest ways to prepare vegetables is to steam them. Steamed vegetables can be flavored with some butter and black pepper or a squeeze of lemon or limejuice to make a healthy side dish.

You can buy a steamer basket cheaply and put it over a pan of simmering water. Soft vegetables steam faster than harder ones, so you might want to parboil the harder ones first, or add them to the steamer basket five minutes before the softer ones.

Baking

Baked vegetables are very tasty and this method is great for potatoes, carrots, turnips and more. To bake vegetables, you simply need to slice or chop them up, brush them with oil and bake them for forty-five minutes to an hour, or until they are tender. You can sprinkle herbs or spices over the vegetable pieces before baking them, to give them extra flavor.

Boiling

Boiled vegetables are very common but the drawback with this vegetable preparation method is that it removes the nutrients from the vegetables and leaves them in the cooking water. If you have a pan of boiling water, you might like to consider putting a steamer basket over it, rather than adding your vegetables to it.

Grilling

A lot of people assume the grill is solely for cooking meat but if you have never tried any grilled vegetable recipes you have really missed out! If you have a large grill, save a place for the vegetables. Slice or chop them up, wrap them in foil packages and put them on the grill. You can add butter, oil, spices, herbs or any other seasonings and flavorings you like to the foil package. These vegetable packages will take about twenty minutes to grill.

Another way of grilling vegetables is to put them in a skillet on the grill. This is handy if you are outside cooking meat or fish and you do not want to keep running back and forth to the kitchen to cook vegetables on the stove.

Vegetables are very important if you want to enjoy a healthy and balanced diet and it is good that there are various preparation methods for them, so you will not get bored of the same vegetables or the same preparation method.

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With Frozen Stir Fry Vegetables You Can Make a Meal in Minutes

Many varieties of frozen stir fry vegetables are available: Japanese, Teriyaki, Lo Mein (with noodles), Singapore, Oriental, and Szechuan. Last night I fixed chicken stir fry with broccoli, sugar snap peas, green beans, carrots, celery, water chestnuts, onions and red peppers. When you use frozen stir fry vegetables you have to be careful not to overcook them.

The pan should be heated until it is almost smoking and you cook the vegetables for five to seven minutes. No more, or you will have a gloppy mess. The vegetables will taste boiled, rather than stir fried.

Stir frying is a quick and healthy technique, detailed in the article, "What is Stir Fry?" Posted on the Wise Geek website, the article says you need to think smaller when you think stir fry. The ingredients should be cut into small, uniform pieces to ensure uniform cooking. "Thumb-size for the chunks is a good way to remember the ideal size," the article notes.

The Family Wok website has posted "Basic Stir-Fry Instruction" and photos on its website. The wok or frying pan (I use a cast iron skillet) needs to be heated until it is smoking hot. Ingredients that take the most time to cook are added first. If liquid forms on the bottom of the pan, it is not hot enough or you have too much in the pan. Vegetables should be cooked until they are "crisp tender."

As with all stir fry, you need to complete your prep work before you start cooking. Though I used Top Ramen noodles, I did not use the seasoning packet to cut down on salt. Thickening with corn starch can be a bit tricky, so watch the pan carefully. Your goal is a slightly thickened stir fry, not vegetable pudding. Short on time? Try Stir Fried Chicken and Vegetables tonight.

Ingredients

1 scallion, white and green parts, diced
2 tablespoons peanut or canola oil
2 tablespoons minced ginger (fresh or from a jar)
2 cloves garlic, minced (fresh or from a jar)
1 1/2 cups cubed chicken breast
1-pound bag frozen stir fry vegetables
2 cups lower salt chicken stock
2 tablespoons lower sodium soy sauce
3 tablespoons sugar-free apricot jam
1/8 teaspoon red pepper flakes
3-ounce package Top Ramen noodles, chicken flavor
2-3 tablespoons corn starch

Method

Dice scallion and set aside. Cut chicken into 3/4" cubes. Rinse Ramen noodles under running water and set aside. Pour oil into wok or skillet and heat until almost smoking. Add ginger and garlic. Fry for a few seconds and add chicken. Cook chicken until it starts to brown, remove and set aside. Pour a little more oil into the pan. Add frozen vegetables and stir fry for about two minutes. Return chicken to pan and add chicken stock, soy sauce, jam, and red pepper flakes. Add Ramen noodles and break them up. Cover pan and cook for another minute. Thin corn starch with cold water, add to pan and cook, stirring constantly, until mixture thickens. Plate stir fry, garnish with scallions, and serve with white or brown rice.

Copyright 2010 by Harriet Hodgson

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