Tired of microwaved broccoli? There are other ways to enjoy your vegetables that can provide flavor and are still nutrient dense. Although it might take a bit more time and effort, the prep time is worth the flavor and taste you will experience! Here are five ways to make your veggies more tasty!
Roast
Roasting your veggies can bring out certain flavors that just can’t be accomplished with boiling. Roasting is completed at a much hotter temperature than boiling or steaming, resulting in a rich, caramelizing effect that brings out the sweetness of the vegetables. For this reason, the best vegetables to roast are root vegetables that contain some starch such as potatoes, sweet potatoes, carrots, parsnips and squashes. Although, other hardy vegetables like cauliflower and broccoli do roast well also.
Dice your veggies into cubes of approximately the same size. If you’re short on time, dice your veggies into smaller portions, or place in the microwave and pre-cook them first. For flavoring, keep it simple by adding 1 to 2 tablespoons of olive oil, along with salt and pepper. Other ideas: add a shake of balsamic vinegar or even lemon juice. Roast on 425 for about 20 to 40 minutes, depending on the type of veggies you choose. Stir halfway through roasting.
Mash
You can mash more than just your potatoes. In fact, sweet potato, pumpkin, squash and even cauliflower make great mashes. And unlike traditional mashes, you don’t need to add buckets of cream or whopping spoonfuls of butter either. In fact, mashes can be made with non-fat, gluten-free vegetable stocks, and for a bit of a creamier flavor, try adding almond or coconut milk or even cashew-cream.
Want to reduce the starch? Blend white potato with cauliflower, or try sweet potato with pumpkin or butternut squash. The possibilities are endless! Want to avoid starchy carbs? Try bean mashes such as white bean or pinto beans for a So-Cal Mexicana flavor! To mash, boil your vegetable choices by chopping them into smaller vegetables pieces and placing them into a pot of boiling water. Boil until soft. Drain, then mash using a fork or mashing utensil. Or if you’re feeling very ambitious, use a food processor! Add coconut or almond milk or stock, along with 1 tbsp of oil such as olive, coconut or even cashew-cream.
Stuff
Tired of boring and plain vegetables? Try stuffing them with other veggies, meat or grains. Peppers, squashes, zucchini and even sweet potatoes can be cored and stuffed with cooked meat, chopped veggies such as onion, pepper, chopped mushrooms, along with a bit of pre-made quinoa, brown rice or wild rice. Sautee veggies and meat together and season with garlic, a bit of olive oil and your favorite spices. For peppers, chop in half, or simply de-core by removing the center seed pod. For zucchini and squash, chop in half and remove some of the center flesh to create a boat for your stuffing. Add stuffing and bake.
Stir Fry
Easy and fast, stir fry traditionally uses a very hot pan such as a skillet or wok to cook the veggies on high heat very quickly. Choose any veggie you like, but make sure they are cut small enough to allow for quick and even cooking. Good stir fry veggies are snow peas, green beans, onion, pepper, broccoli, carrots, bok choy and mushrooms. Place heat on high, use approximately one tablespoon of oil such as sesame or coconut oil or something with a high smoke point. Add garlic and onions if desired to sauté to add flavor, then add veggies. Stir constantly to ensure even cooking. Cook until tender.
Raw
Perhaps the best way to have your veggies is simply having them raw and fresh. Salads, although some may consider boring, can be made into many different combinations to give unique flavor combinations, depending on your craving. Choose from a variety of different green bases like Rocket, Kale, Spinach, Romaine, Arugula and many more. Pick from a variety of other veggies and fruits for your toppings: peppers, mushrooms, onions, broccoli, carrot, berries, avocado or tomato. You can never go wrong with a fresh salad that delivers nutrient rich source of essential vitamins and minerals that your body needs. Add your choice of meat, a few nuts, or seeds such as almonds, walnuts or pumpkin seeds, along with a freshly made dressing. Simply mix oil like olive, coconut oil, sesame oil with a vinegar like balsamic or a citrus like lemon or lime.
* This article was originally published here
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