Steaming is a simple and healthy way to prepare vegetables. Steaming takes 3-5 minutes for leafy green vegetables (like kale and Swiss chard), and 10-15 minutes for root vegetables (like sweet potatoes and carrots). All you need is a steaming basket and a pot with a lid, filled with about 2 inches of water.
Place your vegetables in the steaming basket over the water, bring to a boil, then turn down to low heat, cover with a fitted lid, and set your timer. Vegetables are ready when they’re vibrant and tender.
Steamers come in all shapes and sizes. The stainless steel fold-up variety fits inside pots to keep vegetables above water. Some pots are specifically designed with holes in the bottom for steaming over another pot of water.
Blanching, or quick boiling, is another way to quickly prepare vegetables without compromising nutrients or using too much oil. Blanching helps break down the fiber in vegetables more so than steaming, which aids digestion. Blanching vegetables also softens and improves natural flavors and brightens their color.
Remember: For steaming and blanching, the size and density of the vegetable will determine the cooking time. Harder vegetables (like roots) will take the longest. Green leafy vegetables, (such as collards and bok choy), take less time.
Any vegetables may be steamed or blanched. These two cooking methods are great for new cooks who are fairly new in the kitchen. Have fun with these simple, healthy, and delicious combinations. Pay attention to colors, textures, and flavors; and soon you’ll discover you have new favorites!
Stir-frying is a quick, nutritious, and delicious way to prepare vegetables. You can stir-fry any kind of vegetable in oil or in water. Softer vegetables such as Chinese cabbage, bok choy, thinly sliced carrots, mushrooms, and onions will only take a few minutes to cook.
Before you start, have all of the vegetables rinsed and cut into pieces – thinner slices and smaller pieces will cook faster and more evenly. If you choose to use oil, heat a wok or a frying pan and add a small amount of oil (like peanut, sesame, or coconut oil). Make sure you choose an oil with a high smoke point, so you avoid oil oxidization and the chemicals that go along with it.
If you are making a small amount of vegetables, brushing the wok or pan with oil is usually enough. Start with the harder vegetables (like roots).
Add one variety at a time and cook them until they become tender and shiny before adding the next vegetables. Sprinkle a pinch of sea salt over the vegetables, drawing just enough moisture out to prevent sticking. This will also bring out the flavor. You may want to sprinkle water over your vegetables to create steam and speed up the cooking process.
If you choose to sauté with water, add 1/2 inch of water to your wok or pan and bring to boil. Add thinly sliced vegetables, cover, and simmer for 5-10 minutes.
At the end of cooking, sprinkle soy sauce, ginger, garlic, or your other favorite seasonings over the vegetables and eat solo or serve over rice.
Add tofu, tempeh, or meat for protein
• Add cooked grains to the vegetables toward the end for a heartier meal
Many vegetables taste delicious when baked. Baking brings out the essence of the vegetables, especially root vegetables like squash. Chop and cut your vegetables as desired. Place some tin foil in a baking pan and place vegetables on the tin foil. Top the veggies with a bit of extra virgin olive oil and your favorite spices. Heat your oven to 300°F – 400°F. Place baking tin in oven and roast for 30-45 minutes or until vegetables are tender. Time will vary depending on the size of the vegetables. Try baking any variety of the vegetables below.
Add tofu, tempeh, or meat for protein.
Add cooked grains to the vegetables toward the end for a heartier meal.
When using sugar substitutes, some minor adjustments may need to be made to a recipe. Use the chart below for conversion rules and helpful hints.
A gluten-free diet is recommended to treat Celiac Disease, gluten sensitivity, and wheat allergies. You will find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural food stores, some supermarkets, and some local grocers.
Substitute 1 Cup Of Wheat Flour With:
Beans are a wonderful way to add high-quality, plant-based protein to your diet. They’re super versatile and high in iron, B vitamins,
and fiber. Dry beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that
are more than a year old since their nutrient content and digestibility are much lower after this amount of time. Also, old beans
will not soften, even with thorough cooking.
FOLLOW THESE STEPS WHEN PREPARING BEANS:
BEANS
1.Rinse beans and check beans for rocks and shriveled
or broken pieces.
2. Cover in water and soak* for six hours or overnight.
Small and medium-size beans may require less soaking
( – about four hours should be enough).
*Note: If you’ve forgotten to presoak the beans, you can
bring them to a boil, turn off the heat, cover the pot, and
let soak for one hour.
3. Drain and rinse the beans, discarding the soaking water.
Always discard any loose skins before cooking, since
this will increase digestibility.
4. Place the beans in a heavy pot and add 3 to 4 cups
fresh water.
5. Bring to a full boil and skim off the foam.
6.Cover, lower the temperature, and simmer.
Check beans after 30 minutes. Beans are done when
the beans are tender and the middle is soft and easy
to squeeze.
7.About 10 minutes before the end of cooking time, add
1 teaspoon of unrefined sea salt.