There’s More than 5 Ways to Cook Your Veggies

It is Fall! Those three words give such a cozy feeling. It is the time of year where we can switch out summer clothing and bring in warm and comforting sweaters. As the weather changes from warm to cold, the vegetables that are fresh and ready to eat change too.

There are plenty of tasty fall veggies to enjoy on crisp cool days. These include, but are not limited to:

The USDA states that children two to eight years old should receive a serving size of vegetables anywhere between one to two and a half cups. As you get older, the serving size goes up a little more. Veggies are important (and crucial) for our health! They're packed with vitamins and minerals that you really can’t get naturally anywhere else unless you take vitamins. These include Potassium, Vitamin C, Vitamin A, Folate, and Dietary Fiber. When these vitamins are lacking in our system it can lead to diseases like Scurvy (lack of Vitamin C) or Hypokalemia (lack of Potassium).

Now that I have convinced you to eat your vegetables, I wanted to share five different ways of preparation that can add variety to your diet this fall!

Blanching
This is a cooking technique that allows you to save time and helps you store your fall veggies more efficiently! Bring a pot of water to a boil. Once boiling, carefully add the desired vegetable to the pot for just a few minutes. For example, Cauliflower would go in for 3 minutes, while leafy greens, such as Kale, go in for 2 minutes. After this, you would “shock” the vegetable by quickly dunking it in ice-cold water. This stops the naturally occurring enzymatic response in the vegetable. Doing this locks in the flavor, texture, and color of the veggie. It helps extend storage time in the freezer or refrigerator and cuts down on cooking time for the near future!

Roasting
This method is very simple, yet effective. Preheat your oven to the recommended temperature. Then, take whatever vegetable you want- wash it, cut it, peel it, etc. and place it on a sheet pan with some seasonings and olive oil. Roasting helps intensify the flavor by caramelizing the sugars naturally occurring in the Vegetable.

Steaming
The process of steaming is much different. It works by placing the veggies over boiling water until the veggies are tender. You can buy a steaming basket to put on your pot to make it easier.

There is another way to steam your more delicate vegetables such as Asparagus. Preheat the oven to the desired temperature, wrap whatever veggie you have in foil, and let it “steam” in its own juices for a certain amount of time in the oven.

Steaming is one of the most natural and healthy ways of cooking vegetables. It keeps the nutrients in the food instead of in the cooking liquid. Since it is a very quick way to cook food, it is important to keep a close watch or the veggies will get too mushy and tender.

Sauteing
If you are looking for a quick-cooking solution, this is one of the best techniques to prepare food! This is a dry-heat method of cooking that uses relatively little oil. Place whatever veggies you want in a pan with a bit of olive oil and turn up the heat to the desired temperature. Let the veggies cook until they reach the desired tenderness.

The word “Sauté” comes from the French and it means “to jump”. It comes from the way the food seems to jump in the pan while cooking. Even the idea of a chef tossing the food in the air to cook the food evenly is like a “jump”.

Preserving
This method isn’t a way to cook your veggies per se, but it is a way to keep them around a bit longer so that you can put them to good use! There are many ways to preserve your veggies. These are just a few:

There are so many more ways to prepare your vegetables. With the season changing, it is time to try different techniques!

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