how do you cook healthy veggies

[LAktownhorn]

i used to hear that microwaving was bad and steaming was good for keeping nutritional content now i hear that steaming is bad and microwaving is good.

so anyone know a good way to prepare them while staying healthy without slathering them in olive oil?

 

[Woland]

If you are eating vegetables you are already ahead of many Americans as far as healthy eating is concerned. That includes frozen and canned veggies. Also, olive oil is good for you in moderation.
Smothering your veggies with processed cheese is probably not a healthy choice, but other than that, I think the healthy choice is preparing your veggies so that you will enjoy and eat them.

 

[Sucklebuster]

Best = Raw.

We normally chop up raw veggies; celery, carrots, broccoli, cauliflower, bell peppers (green, red, yellow and orange) grape tomatoes…etc and make a fresh veggie tray with a light weight ranch dip or slight oil and vinegar dip.

Grilled = good too.

We use a light spray of EVOO + salt, pepper and garlic + lemon juice. Lightly grilled on skewers or with kabobs.

Another idea for more fresh veggies is add extra veggies to your salad. For example we like fresh whole kernel corn, especially during the summer months. Peas, carrots, brococoli…ect. They all compliment a green salad.

SuckleBuster

 

[BrûléeOrange]

Lightly tossed in olive oil with salt, pepper and any other herb or spice to your liking and roasting in the oven is a great way to get your (fresh) veggie intake. My favorites are asparagus, cauliflower, brocoli, carrots, squash, onions and brussel sprouts. I roast at high temp (like 450) for 10 to 15 minutes (until carmelized, but still firm).

 

[Macanudo]

We do raw too. My older daughter loves raw carrots, squash/zucchini, cucumber and celery. I make red/yellow potatoes (either grilled or boiled 1-2 times a week too.

 

[Mr.Wizard]

I will season bell peppers, zucchini, and tomatoes with olive oil, salt, and pepper.

I roast them in my convection oven and they are outstanding.

No frying or loss of nutrients.

The flavor is great, especially a warm tomato with the seasoning.

Put a slice of mozzarella over the top and you are in business.

Roasted peppers are outstanding as well.

 

[Woland]

FYI, Harold McGee writes:

"Cooking destroys some of the nutrients in food, but makes many nutrients more easily absorbed. It's a good idea to include both raw and cooked fruits and vegetables in our daily diet."

If you don't know, McGee is the inspiration behind Alton Brown and Mario Batali.

 

[THEU]

They are vegetables, they are already pretty healthy.

 

[Macanudo]

BTW, boiling is a fast and easy way. There might be some greater loss of nutrients than steaming but it's quick.

Summer is a great time to pick up some fresh sweet corn and go to town with a big pot.

 

[locohorn93]

lay out some asparagus on a cookie sheet, pile some chopped 'maters, some red onion or shalots on top, drizzle with light olive oil, S&P, lemon juice mixture (light italian dressing is good, too) and broil it until tender.

sometimes I'll get the asparagus going for a few minutes, then add the tomatoes and onion so they don't get over-cooked. either way, it's about a 15 minute side dish, prep+cook time. best way to make your pee stink.

sometimes, I'll cook chicken breasts in a frying pan w/spices and olive oil as the protein. deglaze w/ a little white wine (whatever we're drinking, that night), then throw some frozen corn in the pan, S&P, maybe with some bell pepper and onions for a few minutes, until tender. if nothing else, it makes the pan easier to clean, later.

of course, corn's not really a vegetable; but it's lighter than taters.

otherwise, yeah, grilling your veggies rexors.

 

[TexasEd]

George Foreman grill
or
Steam with a small amount of water and medium heat for as little as possible

 

[Mrmyke709]

Grapeseed oil....
Works great, and tastes great, especially on sauteed green beans.

 

[THEU]

seriously, if you are steaming or boiling or microwaving veggies with no to little oil or butter on them then you are eating something that is uber vitamin and nutrient rich with very low caloric content. I can understand people wanting to find tasty ways to cook veggies, but the fact is we all (well 99.99%) of us just need to eat more veggies and less meat/cheese/processed grains.

 

[DeadHeadHorn]

Try blanching them (boiling in water for a few minutes, then submerging in ice water to immediately stop the cooking process)

I like to add a little balsamic brown butter after they've been blanched:
2 Tbs butter
1 Tbs soy sauce
1 Tbs balsamic vinegar

Melt the butter over medium-low heat, add remaining ingredients and cook for a minute or two to thicken slightly.

Substitute olive oil for butter if you like.

Throw the blanched veggies in the pan with the balsamic brown butter and cook for a minute or two. Works great with zucchini.

 

[Beau Vine]

Here's the freakin' Holy Grail of veggies right here:

Get yourself one of these.

Slice up mushrooms, squash, zucchini, onions, whatever.

Mix olive oil, teriyaki sauce, and GrillMates spice -- either the Montreal steak (spicy) or the herb and garlic.

Grill veggies for about 20 minutes, basting with mix every five minutes.

Thank me later.

 

[Ankf00]

if not raw, then I grill or roast. I don't use salt but I tear up whatever fresh herbs are growing and mix it in with the olive oil and pepper. I don't eat much meat or fat during the week outside of cheeses (and not loads of that either) so I don't worry about the oil, not that I drench everything in that either.