All About Vegetables

Simple and Healthy Cooking Ideas

The easiest, healthiest way to cook fresh or even frozen vegetables is steaming, followed by sautéing. These methods are quick and retain flavor and nutritional value – if not overcooked – and are generally light if done with minimal oil.
While many vegetables are tasty as is, simple seasonings can turn them into delicious delicacies – and increase their benefits! Herbs, spices, and other seasonings have been shown to carry their own nutritional power. Adding great flavor to cooked and raw vegetables is one way to ensure they earn a permanent place at just about any meal.

The following are the most common types of seasonings:

• Herbs – Fresh are best, but dried herbs certainly have their place. Sprinkle freely to taste over steaming vegetables, or when sautéing. The most popular are basil, oregano, marjoram, sage, and dill, but there are many others from which to choose.
• Spices – Spices are most often enjoyed dried, and best if ground just before use. The most common spices found in recipes include garlic and ginger (both fresh and dried), curry/turmeric, mustard and celery seeds, and black, white, and red peppers.
• Citrus. Add lemon juice or zest to vegetables like broccoli, green beans, and summer squash. You can also add lemon juice to the steaming water. Orange and grapefruit can also add a pleasant zing.
• Vinegars – Balsamic, red wine, or other infused vinegars are most often enjoyed with raw vegetables, but are also excellent additions to steamed vegetables – especially greens.
• Olive and nut and seed oils – After steaming, toss or sauté vegetables in herbs, spices, and/or oils. The most popular oils for these are olive and sesame, but nut oils such as almond and macadamia offer a buttery yet healthy zing. Some oils area also available already infused with herbs.
• Low-sodium broth/stock – Natural, low-sodium broths are basically combinations of dried vegetables and herbs which together create a classic seasoning for steamed vegetables. Add powder to the steaming water, or thicken the broth or stock with organic corn starch for a light sauce.
• Low-sodium soy sauce – A little bit goes a long way with soy sauce. Add a couple of teaspoons to steaming water or when sautéing with sesame oil and ginger or garlic.

==> Complete Guide for Vegetable Recipes