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Six ways to prepare your vegetables

A staple in any nutritious diet is vegetables. Vegetables can be prepared in a number of ways, such as: steamed, roasted, boiled, broiled, boiled, fried, and in the microwave. Some preparation methods are better nutritionally than others and also make the vegetable taste different from raw. Although I have to say, raw veggies are delicious too!

Vegetable Preparation Methods 101

1. Steamed

Steaming vegetables is probably the best way to prepare them. Nutrients and flavor are retained, while the taste is superior to anything that has been tried before. I love steaming my vegetables because after boiling the water, it takes 8 minutes or less depending on the type of vegetable and there is no need to add any oil, butter or salt.

To steam vegetables you need: a pot, a steamed strainer and a lid. Boil a couple inches of water quickly. Add the vegetables that take the longest (like carrots) first. Give them a couple of minutes and then add the vegetables that take less time to cook (like cauliflower).

2. Roast / Bake

Roasting vegetables is pretty easy. Just cut the veggies any way you like (similar-sized chunks), place on a non-stick baking sheet or cover with foil / parchment and bake, usually 20-45 minutes. Roasted vegetables are very tasty (a little sweeter than raw), but they usually require some type of oil or butter to cook them and prevent them from sticking and burning in the pan. The only downside to grilling is that it takes a long time! Compared to steaming, this wastes energy and makes the kitchen very hot! Other than that, the roasted vegetables served with some yogurt and Bulgarian / couscous has to be one of the most splendid meals ever.

3. Boil

Boiling is generally not recommended because this method removes nutrients. When you boil vegetables and then strain the water, it is usually colored. Those are some of your veggies that go down the sink! Boiling also takes away some of the natural flavor (and texture), which usually translates into adding salt. However, if you prefer this method and it makes you eat veggies, it’s better than nothing!

4. Grilling

Corn on the cob, vegetable skewers, bell peppers, eggplant and sweet potato baked on the barbecue is a delicious way to eat your veggies. Nothing better than a summer night with freshly grilled vegetables. Try a portobello mushroom burger, baked potatoes (watch out for the cheese and sour cream!), And grilled zucchini.

5. Fried bread

A little oil / butter, a little seasoning and a lid will make some tasty stovetop greens. I like to cook broccoli and cremini mushrooms with this method. Or cook in broth for a more tender texture. Serve over protein brown rice for a complete meal!

6. Microwave

Frozen vegetables like corn, peas and green beans benefit from the destruction. When you need them on the side, and you already have some burners on the go, the microwave is quick and convenient. Fortunately, vegetables do not lose nutrients when frozen. They can also be made on the stovetop, but to be honest, I think they taste better in the microwave!

With all these vegetable preparation methods and all the different flavors, how can you not get excited about eating them?

Eat up!