to gorge on them and fill half your plate with veggies in all the colors of the rainbow. They are packed with the micronutrients, vitamins, and minerals we need for good health and longevity. In this chapter, Iâll explain the different methods for cooking vegetables and give you delicious recipes that will never leave you bored. If you let the seasons dictate which vegetable you use, each recipe can be transformed into a new dish as the year goes on, offering unlimited possibilities.
cooking techniques for veggies
stir-frying/sautéing
These are basically the same thing. But there are two different ways to sauté explained below. The trick to the perfect stir-fry/sauté is how you cut each vegetable and knowing the timing of when each veggie goes into the skillet. The thicker you cut the vegetable, the longer it will take to cook. A root vegetable is going to take longer than a water-dense or green veggie, such as cabbage or kale. The most important first step is that the skillet be hot, so when the veggies go in, they start to sizzle immediately. This will lock in the flavor and nutrients.
oil sautéing
This is the most common way to do a sauté. You need a large enough skillet to allow room for the veggies to move around. Heat the skillet with oil (how much depends on recipe) over medium/high flame. Do not let the oil smoke, but you want the skillet to be hot when the first vegetable goes in. You can test one piece to see if it sizzles. When hot, lovingly place the veggie that requires the longest cooking time (usually the hardest/thickest) into the oil with a pinch of sea salt. This adds flavor and moves along the cooking process. Stir the veggies around until well coated with oil and shake the pan back and forth to prevent sticking. This is when I turn the flame down to about medium. Add in the next vegetable and stir it around. Sometimes I will put a lid on so the veggies steam and cook faster, or I put a touch of water in the pan if the vegetables begin to stick. Continue adding veggies. This is when youâll stir in any dried spices for a dish. The most water-dense vegetable will go in last. Depending on the vegetable and how thin you cut it, it may not need to cook for more than a minute. Remove from heat to a platter or bowl to help slow down the cooking process so the veggies stay crisp.
Depending on how many veggies and the cutting styles of each, this process should take no more than 10 minutes.
water sautéing
Water sauté is the same process as the oil sauté, but itâs a healthier, lower-fat way of cooking. Just know that the veggies will not taste as rich. Instead of oil, I coat the bottom of the skillet with about one-third to one-half cup of water or broth. When it begins to sizzle, I put the veggies inside in the same order as above.
blanching/boiling
This is hands-down my favorite way of cooking vegetables. Blanching is a technique of submerging vegetables into boiling water. The type of veggie, its freshness, and how you cut it (shape and thickness) will determine how long it stays in the water. Itâs quick and easy, and the process allows the vegetables to hold on to almost all their nutrients. Itâs good any time of the year and helps you stay hydrated. Your pot size will be determined by how many vegetables you plan on cooking at one time. If itâs just a small amount for you or one other, a small pot will be fine. You really donât need to fill it all the way, either. Leafy greens are going to shrink considerably in size, so there is no point in wasting water. You are going to need your skimmer for this.
Bring a small, medium, or large pot with two inches of water to a rolling boil with a tiny pinch of salt. Submerge your vegetable (least bitter and lighter in color first) into the boiling water. Allow the veggies to bubble around for about 15 seconds for water-dense veggies and up to 45 seconds for harder vegetables. I personally like my vegetables
cooking techniques for veggies
stir-frying/sautéing
These are basically the same thing. But there are two different ways to sauté explained below. The trick to the perfect stir-fry/sauté is how you cut each vegetable and knowing the timing of when each veggie goes into the skillet. The thicker you cut the vegetable, the longer it will take to cook. A root vegetable is going to take longer than a water-dense or green veggie, such as cabbage or kale. The most important first step is that the skillet be hot, so when the veggies go in, they start to sizzle immediately. This will lock in the flavor and nutrients.
oil sautéing
This is the most common way to do a sauté. You need a large enough skillet to allow room for the veggies to move around. Heat the skillet with oil (how much depends on recipe) over medium/high flame. Do not let the oil smoke, but you want the skillet to be hot when the first vegetable goes in. You can test one piece to see if it sizzles. When hot, lovingly place the veggie that requires the longest cooking time (usually the hardest/thickest) into the oil with a pinch of sea salt. This adds flavor and moves along the cooking process. Stir the veggies around until well coated with oil and shake the pan back and forth to prevent sticking. This is when I turn the flame down to about medium. Add in the next vegetable and stir it around. Sometimes I will put a lid on so the veggies steam and cook faster, or I put a touch of water in the pan if the vegetables begin to stick. Continue adding veggies. This is when youâll stir in any dried spices for a dish. The most water-dense vegetable will go in last. Depending on the vegetable and how thin you cut it, it may not need to cook for more than a minute. Remove from heat to a platter or bowl to help slow down the cooking process so the veggies stay crisp.
Depending on how many veggies and the cutting styles of each, this process should take no more than 10 minutes.
water sautéing
Water sauté is the same process as the oil sauté, but itâs a healthier, lower-fat way of cooking. Just know that the veggies will not taste as rich. Instead of oil, I coat the bottom of the skillet with about one-third to one-half cup of water or broth. When it begins to sizzle, I put the veggies inside in the same order as above.
blanching/boiling
This is hands-down my favorite way of cooking vegetables. Blanching is a technique of submerging vegetables into boiling water. The type of veggie, its freshness, and how you cut it (shape and thickness) will determine how long it stays in the water. Itâs quick and easy, and the process allows the vegetables to hold on to almost all their nutrients. Itâs good any time of the year and helps you stay hydrated. Your pot size will be determined by how many vegetables you plan on cooking at one time. If itâs just a small amount for you or one other, a small pot will be fine. You really donât need to fill it all the way, either. Leafy greens are going to shrink considerably in size, so there is no point in wasting water. You are going to need your skimmer for this.
Bring a small, medium, or large pot with two inches of water to a rolling boil with a tiny pinch of salt. Submerge your vegetable (least bitter and lighter in color first) into the boiling water. Allow the veggies to bubble around for about 15 seconds for water-dense veggies and up to 45 seconds for harder vegetables. I personally like my vegetables
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