HOW TO COOK VEGETABLES
A few simple techniques can help you get vegetables on the table in just minutes without a recipe. First, though, get veggie savvy! Here are few essential tips;
To Blanch (cook quickly in boiling water)
Fill a large pot three-quarters full of water and bring it to a boil. Add 1tsp of salt. Drop the vegetables in and cook for 1 to 3 minutes or until crisp-tender. Serve immediately. Vegetables can also be cooked ahead. When done, plunge into a bowl of ice water to stop the cooking process, drain, dry, and refrigerate. Reheat when needed.
- For best taste and maximum nutrition, don’t overcook your vegetables. Many vegetables can be enjoyed raw or just lightly cooked.
- Finish your vegetables with a drizzle of olive oil, coconut oil, melted clarified butter, ghee or Brain Octane for healthy fat and flavor.
- Chopped nuts and seeds are a great way to add healthy fat to basic vegetables, as well as a nice crunch. For more flavor and eye appeal, add chopped fresh herbs and a sprinkle of sea salt, or a specialty salt like Himalayan with truffle.
Preheat the broiler on high with the oven rack one level down from the top. Arrange the vegetables on a rimmed baking sheet. Drizzle with olive oil, sea salt, and black pepper. Broil the vegetables until crisp-tender, turning once if needed. Most vegetables will take 3 to 5 minutes. Test by piercing with the tip of a sharp paring knife.
Heat a grill pan or an outdoor gas grill with cleaned grates over high heat. Brush with a little oil to prevent sticking. Place the vegetables on the grill and cook, turning once, until browned but not limp. For an outdoor grill, a nonstick grill basket works great. Many vegetables, like zucchini, mushrooms, tomatoes, and onions, can also be skewered, then grilled.
Preheat the oven to 425F. Line a rimmed baking sheet with foil or parchment paper for easier cleanup. Toss the vegetables with ghee and season with sea salt and pepper. Arrange in a flat layer on the baking sheet and roast until crisp-tender and the edges are browned. Times will vary by vegetable. Asparagus will take just 3 to 4 minutes.
Heat a large (12inch) saute or frying pan over medium heat. Add 1 tbsp of ghee to the pan. When the oil is hot, add the vegetables, allowing them to cook for a minute or two, and stir. Asparagus will cook in just 3 to 4 minutes for crisp-tender, and sturdier vegetables such as cauliflower will take a few minutes longer.
Insert a steamer into a large (4 to 5 quart) pot. Fill the pot with several inches of water to just below the steamer rack. With a lid on, bring the water to a boil over medium-high heat. Add the vegetables to the steamer, turn the heat down to medium, and steam until crisp-tender. Most vegetables take 2 to 5 minutes.