Eating massive quantities of vegetables will help you to increase energy levels and live longer… not to mention add some delicious variety to your plate.
We already talked about how to prepare shish kebabs and salads, two healthy vegetable recipes for the warmer months. Here are a few simple ways of preparing veggies that are excellent at ALL times of the year.
Steaming to Increase Nutrient Density
In my list of the kitchen cooking utensils you need, I included a steamer basket. Few people own this piece of equipment, so why would I recommend it so highly? Simply put, steaming is one of the most nutritious ways of preparing vegetables.
With steaming, you are able to cook vegetables to crisp perfection. And unlike boiling, steaming doesn’t leach away all the important vitamins and minerals, only to be dumped down the drain.
The 5-Minute Steam Method
Here at LMVM, we’re all about efficiency. Optimum health should (and can) be reached with a minimum investment of time, money, and energy. Part of this strategy is the memorization of a couple of basic skills, such as grilling and roasting, which you can apply to a wide variety of different situations without needing to consult a cookbook every time. Steaming is another skill that will get you a lot of mileage.
When looking for vegetables to steam, the best candidates are those that are a bit “heartier” than those that are best raw in salads, but not quite as dense as the roots and tubers that need roasting to really take flight. This recipe is best for any of these veggies:
- Dark, leafy greens (spinach, kale, collards)
- Asparagus
- Green beans
- Broccoli
- Cauliflower
- Peas
For the 5-Minute Steam Method, simply do the following:
- Fill the bottom of a pot with ¼” – ½” water. Place on burner and heat until boiling. (This should only take a minute or two.)
- Break apart or chop veggies as necessary. Place into steamer basket. Put into pot with boiling water and cover.
- Steam 5 minutes and remove.
Most people overcook their veggies. They boil or steam them until they are mushy. Don’t fall victim to this temptation! Your steamed veggies should be “al dente,” with a bit of crispness. A good rule of thumb is to wait until the color of the vegetables brightens up a bit. Asparagus, green beans, and broccoli have a dull green color that turns bright when they are perfectly done. When overcooked, they take on a dull (although darker) color again.
Bring Out the Flavor with Sautéing
Another perennial favorite method of preparing veggies is sautéing or stir-frying. (For our purposes, we’ll consider them equivalent.) Most people have been moving away from sautéing in recent years due to the low-fat fad, which still has mainstream acceptance. But sautéing is an excellent way of releasing the aromas and flavors of your vegetables. And it’s much tastier and healthier than trying to survive off low-fat rabbit food!
If I may further infuriate the low-fat crowd (which I enjoy doing oh so much), the best fat to use in sautéing is one that is high in saturated fat. The only vegetable oil that really fits the bill is coconut oil. Otherwise, you’ll want to get some good animal fat such as butter, ghee (clarified butter), or lard. Saturated fat is much more stable to high heats and are much less likely to oxidize to harmful free radicals, which unsaturated fats do.
The types of vegetables that are best for stir-frying are those that are also best for grilling and steaming, so in addition to the list of veggies above, you may want to throw in:
- Onions
- Garlic
- Peppers
- Asparagus
- Mushrooms
The Quick and Easy Sauté Method
Just like grilling, roasting, and steaming, sautéing is a straightforward method that will pay huge dividends once you get over the brief learning curve. Get out your pan, fat, and veggies, and you’re ready to rawk!
- Put some good saturated fat (coconut oil, butter, lard, ghee) in a pan and heat up to medium-high.
- Chop up the vegetables and toss in the pan once the fat is hot.
- Stir occasionally for 5 minutes or so, until the vegetables have softened but are not burnt.
When the weather’s warm, it’s nice to keep the oven off and do some grilling and make salads. During the winter, roasts and soups are what hit the spot. But sautéing and steaming are two healthy vegetable recipes that will work year-round. Enjoy!
Tagged as:basics, fat, real food, recipes, sauteing, steaming, vegetables
