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A staple in every nutritious diet is vegetables. Veggies can be prepared in various ways such as: steamed, roasted, boiled, grilled, boiled, pan fried, and microwaved. Some preparation methods are better nutritionally than others, and also cause the vegetable to taste different than their raw form. Although I have to say, raw vegetables are delicious too! Methods of Vegetable Preparation 101 1. Steamed Steaming vegetables is probably the best way to prepare your veggies. Nutrients and flavour are retained, while the taste is beyond anything ever tasted before. I love steaming my vegetables because after the water is boiled, it takes 8 minutes of less, depending on the type of vegetable and there's no need to add any oils, butter or salt. To steam vegetables you need: a pot, a steaming strainer, and a lid. Boil a couple inches of water rapidly. Add vegetables that take longest first (like carrots). Give them a couple minutes, and then add the vegetables that require less cooking time (such as cauliflower). 2. Roasting/Baking Roasting vegetables is fairly easy. Simply cut your veggies as you like them (similarly sized pieces), place them on a nonstick baking pan or line with foil/parchment paper and bake, usually for 20-45 minutes. Roasted vegetables are very tasty (a little sweeter than raw), but usually require some kind of oil or butter to get them stewing, and preventing them from sticking and burning to the pan. The only drawback to roasting is that it takes long! Compared to steaming, this wastes energy, and gets the kitchen really hot! Other than that, roasted vegetables served with some yogurt and Bulgar/couscous has to be one of the most splendid meals in the history of ever! 3. Boiling Boiling is not usually recommended because this method strips away nutrients. When you boil vegetables and then strain the water, it's usually coloured. That's some of your veggies going down the sink! Boiling also takes away some of the natural flavour (and texture), which usually translates into adding salt! However, if you prefer this method and it gets you eating vegetables, then it's better than none at all! 4. Grilling
Corn on the cob, vegetable kabobs, peppers, eggplant and baked sweet potato on the BBQ is a mouth-watering way to eat your veggies. Nothing beats a summer night with vegetables right off the grill. Try a portobello mushroom burger, baked potatoes (go easy on the cheese and sour cream!), and grilled zucchini. 5. Pan Fried A little oil/butter, some seasoning and a lid will whip up some tasty stove top vegetables. I like cooking broccoli and cremini mushrooms with this method. Or cook in broth for a more tender texture. Serve over brown rice with a protein for a complete meal! 6. Microwave Frozen vegetables like corn, peas, and green beans, fare well being nuked. When you need them for a side, and you already have a few burners on the go, the microwave is quick and convenient. Fortunately, veggies don't lose nutrients from being frozen. They can also be prepared on the stove but to be honest, I think they taste better from the microwave! With all of these methods of veggie prep, and all of the different flavours, how can you not get excited about eating them? Eat Up! Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com
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