We all know increasing your veggie intake is one of the first things that is mentioned when one wants to eat healthy and / or lose weight. Some of us struggle with getting veggies in due to taste, texture, or inconvenience. I challenge you to try new veggies this spring. Gardens are growing and the fresh veggies are starting to roll in. As you expand your veggie selection also try different cook methods for your veggies. See how the taste and texture of the veggie varies depending on the cook method. If you don’t care for steamed broccoli I challenge you to try it grilled, roasted, or raw with hummus (a great hummus suggestion is Trader Joe’s Horseradish hummus….delicious).
Open your taste buds and diet to the variety of veggies and cook methods that exist. One of my favorite ways to enjoy veggies is to roast them. I have roasted asparagus, broccoli, Brussels’s sprouts, even okra (you don’t have to always fry it). Let’s explore other ways to keep veggies and keep them healthy.
Sautéing is a quick and easy way to cook vegetables with less oil. Sautéed vegetables retain their vitamins and minerals, as well as taste and color. Great veggies to try sautéed include: asparagus, baby artichokes, yellow squash, zucchini, snow peas, sweet peppers, onions, and mushrooms. It is best to use oils that can stand high heat such as canola and coconut oil.
Roasting vegetables such as asparagus, squash, or onions is as simple as putting them on a baking sheet, drizzling them with a LITTLE olive oil, and pop them in the oven at 425 F. The high temperature browns the veggies creating amazing flavor and texture. Roasting helps to retain vitamin and mineral content of the veggies that can be lost due to boiling…and tastes better.
Steaming cooks vegetables without losing all the vitamins and minerals in the water as can happen with boiling. Unlike sautéing, steaming doesn’t require oil, so it’s a great way to prepare vegetables if you’re watching calories. The best vegetables for steaming include broccoli, carrots, cauliflower, green beans, leafy greens like spinach, and other relatively tender vegetables.
Like roasting, grilling caramelizes the surface of vegetables giving them that crispy taste and texture. Grilling is a terrific way to prepare corn, sweet peppers, zucchini and other squash, onions, potatoes, and a variety of other vegetables.
Roasted Brussels’s Sprouts
Preheat oven to 425 F.
Wash desired amount of Brussels’s sprouts. THOROUGHLY dry the Brussels’s spruts before placing on the baking sheet. Toss with a LIGHT amount of olive oil, salt and pepper. REMEMBER 1 tbsp of olive oil = 120 calories.
Roast for 20 – 25 minutes. Turning the Brussels’s sprouts about half way through the time. Once down top with basil and garlic powder.
I have used this same recipe for asparagus and broccoli.