Steaming

Steaming vegetables is a healthy and simple way to prepare vegetables.  Steaming takes 3-5 minutes for leafy greens like kale and 10-15 minutes for root and cruciferous vegetables like carrots and sweet potatoes and broccoli and Brussels sprouts.

You will need a steaming basket and a pot with about 2 inches of water.  Put the vegetables in the steam basket and place it in the pot over the water.  Bring to a bowl, then turn the heat to low, cover the pot and let the veggies steam until crisp tender (use a fork to check tenderness).      

Blanching

Blanching, otherwise called quick boiling, is another way to quickly prepare vegetables without cooking out the nutrients or using too much oil.  Blanching vegetables is good for use in cold dishes when you want to have crisp tender, bright and vibrant dishes, like green bean salad or broccoli salad.

The size or density of the vegetable will determine the amount of time it needs to cook, so stick with the times given above in the steaming section.

Stir Frying

Stir frying can be done in water, broth or oil.  Soften vegetables like napa cabbage, bok chop, thin sliced carrots, mushrooms and onions in just minutes.  

To start, make sure all your vegetables are ready to cook - stir frying is done quickly.  Use an oil with a high heat tolerance like vegetable, avocado or sesame oil. Heat the oil and start with the harder root and cruciferous vegetables.  Add one type of vegetable at a time until they are tender and shiny before adding the next vegetable.  You can add a small amount of water or broth to create a steam to cook the veggies quicker as well.  

If you are using water or broth, use the steaming method above.

Once everything is cooked, add in coconut aminos, ginger, garlic, red pepper flakes or any other seasonings you prefer, served over rice.

Baking/Roasting

Baked vegetables can taste delicious!  My favorites are roasted broccoli, Brussels sprouts and butternut squash.  Really great snack is to set the oven to 425, throw broccoli florets on a baking sheet, drizzle with olive oil, salt, pepper and garlic powder and roast for 20-25 minutes or until they start to get crispy.  I eat them like chips they are so delicious.

To bake/roast, start by chopping your vegetables into bite sized pieces.  Place some tin foil on a baking sheet (to eliminate cleanup), and arrange the vegetables in one even layer.  Drizzle with olive oil, salt and pepper and whatever else you want to season with.  Italian seasoning, everything bagel seasoning, cajun seasoning and BBQ rubs are great options.  If you use those, skip the salt and pepper because these seasonings generally already have salt in them.

Set the oven to 350-425 and roast your vegetables for 20-45 minutes, depending on the density and size of the vegetables you're cooking.  Butternut squash will take closer to an hour whereas carrots may take 30 minutes and broccoli may take only 20-25 minutes.

Recipe:  Cider Roasted Root Vegetables

Serves 6-8

Ingredients:

4 small or 2 large sweet potatoes, peeled and chopped

6 carrots, washed, ends removed and sliced into 1 inch thick coins

4 parsnips (preferably smaller ones - the bigger ones have woody centers), washed, ends removed and chopped

1 turnip, ends removed, peeled and chopped

1 celery root, peeled and chopped

2 shallots, minced

1/2 C apple cider vinegar

1/4 C olive oil

2 TBS coconut sugar

1 tsp salt and pepper

1/2 C pine nuts

Directions:

1.  Preheat oven to 400 and line a large baking sheet with tin foil.  Arrange vegetables in an even layer on the sheet (you may have to use 2 or 3 baking sheets).  

2.  In a bowl, combine olive oil, vinegar, sugar, salt and pepper.  Stir well then coat vegetables evenly.

3.  Roast for 20 minutes, then stir the veggies to move them around/flip over.  Add in the pine nuts, and roast another 20 minutes or until vegetables have softened and started to brown.  Serve immediately or store in the fridge for 2-3 days.

Recipe:  Roasted Portobellos with Crispy Kale

Makes 4 mushroom caps.

Ingredients:

4 portobello caps, stems removed, tops wiped with a damp paper towel

salt and pepper

1 TBS plant-based butter

1 medium onion, thinly sliced

2 garlic cloves, thinly sliced

2 cups curly kale, stems removed

juice of 1/2 a lemon

1/4 C GF breadcrumbs (optional)

Directions:

1.  Preheat the oven to 425 and line a baking sheet with tin foil.

2.  Arrange the mushrooms on the pan, top side down and drizzle with a little olive oil and a light sprinkle of salt and pepper.  Use some of the oil to baste the mushroom cap top as well.  Roast for 20-25 minutes then set aside.  

3.  While roasting, heat a large pan over medium with the plant-based butter.  Add in onions and garlic as well as a light sprinkle of salt, and cook until onions are soft and starting to brown, about 4-5 minutes.

4.  Add the kale and let the leaves soften.  Let the kale sit for a minute or so before stirring to allow for crispy edges and a little browning.  Stir in the breadcrumbs if you want them, letting everything get a little crispy before adding in the lemon juice, then spooning everything evenly into each mushroom cap.