If you want more fiber, nutrients and antioxidants in your dieteat more vegetables!
If you want more fiber, nutrients and antioxidants in your diet-eat more vegetables!
For the following cooking tips, start with one pound of untrimmed raw vegetables.
Photo: Caitlin Bensel
Artichokes
Look for:Tight, small heads without browning or bruising.
Prep:Snip off tough outer leaves; cut off top quarter and trim off woody stem.
Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.
Cover tightly and microwave on High until tender, about 8 minutes.
Cover and steam until tender, about 15 minutes.
Fresh asparagus should snap when bent.
Prep:Trim off stem ends; shave down any woody bits with a vegetable peeler.
Braise:Place a large skillet over high heat.
Add asparagus, 1/2 cup water and a slice of lemon.
Cover, bring to a simmer, and cook until tender, about 5 minutes.
Grill:Preheat grill; lightly oil rack.
Place asparagus over direct, medium heat; cook until browned, turning occasionally, about 6 minutes.
Microwave on High until tender, about 3 minutes.
Roast:Preheat oven to 500F.
Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.
Beets
Look for:Small beets with firm, dark ruby or bright orange skins.
Microwave:Cut beets into 1/4-inch-thick rings; place in a large glass baking dish or pie pan.
Add 1/4 cup water, cover tightly and microwave on High for 10 minutes.
Let stand, covered, for 5 minutes before serving.
Roast:Preheat oven to 500F.
Cut beets into 11/2-inch chunks.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender, about 30 minutes.
Saute:Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat.
Grate beets into the pan using the large-hole side of a box grater.
Add 1 minced garlic clove.
Cook, stirring constantly, for 1 minute.
Add 1/3 cup water and bring to a simmer.
Cover, reduce heat to low and cook until tender, about 8 minutes.
Steam:Cut beets into quarters.
Place in a steamer basket over 2 inches of water in a large pot set over high heat.
Cover and steam until tender, about 15 minutes.
Prep:Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.
Microwave:Place stems and florets in a large glass baking dish.
Cover tightly and microwave on High until tender, about 4 minutes.
Roast:Preheat oven to 500F.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 1 tablespoon extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Cover and steam for 2 minutes.
Add florets; cover and continue steaming until tender, about 5 minutes more.
The sprouts should preferably still be on the stalk.
Prep:Peel off outer leaves; trim stem.
Braise:Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat.
Cover and braise until tender, about 7 minutes.
Microwave:Place sprouts in a large glass baking dish.
Roast:Preheat oven to 500F.
Cut sprouts in half.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 1 tablespoon extra-virgin olive oil.
Roast, turning once halfway through cooking, until browned and tender, about 20 minutes.
Cover and steam until tender, 6 to 8 minutes.
The greens should preferably still be attached.
Prep:Peel; cut off greens.
Microwave:Cut carrots into 1/8-inch-thick rounds.
Place in a large glass baking dish or pie pan.
Add 1/4 cup broth (or white wine).
Cover tightly and microwave on High until tender, about 3 minutes.
Roast:Preheat oven to 500F.
Cut carrots in half lengthwise then slice into 11/2-inch-long pieces.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until beginning to brown, about 15 minutes.
Saute:Cut carrots into 1/8-inch-thick rounds.
Melt 1 tablespoon butter in a large skillet over medium-low heat.
Add carrots; stir and cook until tender, about 4 minutes.
Add 1 teaspoon sugar; stir until glazed.
Steam:Cut carrots into 1/8-inch thick rounds.
Place in a steamer basket over 1 inch of water in a large pot set over high heat.
Cover and steam for 4 minutes.
Prep:Cut into 1-inch-wide florets; discard core and thick stems.
Braise:Place florets in a large skillet with 1/2 cup dry white wine and 1/2 teaspoon caraway seeds.
Bring to a simmer, reduce heat, cover and cook until tender, about 4 minutes.
Microwave:Place florets in a large glass baking dish.
Add 1/4 cup dry white wine (or dry vermouth).
Cover tightly and microwave on High until tender, about 4 minutes.
Roast:Preheat oven to 500F.
Spread florets on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 1 tablespoon extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender and beginning to brown, about 15 minutes.
Cover and steam for 5 minutes.
Grill:Pull back the husks without removing them; pull out the silks.
Replace the husks; soak the ears in water for 20 minutes.
Remove husks before serving.
Cover tightly and microwave on High until tender, about 4 minutes.
Saute:Remove kernels from cobs.
Melt 2 teaspoons butter in a large skillet over medium heat.
Add corn kernels; cook, stirring constantly, until tender, about 3 minutes.
Stir in 1/2 teaspoon white-wine vinegar before serving.
Steam:Husk corn, then break or cut ears in half to fit in a steamer basket.
Set over 2 inches of water in a large pot over high heat.
Cover and steam until tender, about 4 minutes.
Prep:Slice into 1/2-inch-thick rounds (peeling is optional).
Braise:Cut eggplant slices into cubes.
Mix with an 8-ounce jar of salsa.
Pour into a pan and place over medium heat.
Cover and cook, stirring often, until thick, about 15 minutes.
Grill:Preheat grill.
Brush eggplant slices lightly with extra-virgin olive oil.
Place over medium-high heat and grill, turning once, until browned, about 8 minutes.
Roast:Preheat oven to 500F.
Roast, turning once halfway through cooking, until tender, about 15 minutes.
Saute:Cut eggplant slices into cubes; mix with 2 teaspoons salt.
Let stand for 5 minutes, then blot dry with paper towels.
Heat 2 teaspoons extra-virgin olive oil in a large skillet over medium heat.
Add the eggplant; cook until tender, stirring often, about 4 minutes.
Fennel
Look for:Small, white, unbruised bulbs with brilliant green stalks and feathery fronds.
Braise:Slice bulb into 1-inch pieces.
Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat.
Add fennel and 2 teaspoons dried rosemary, crushed.
Cook 1 minute, stirring constantly.
Add 1/2 cup dry white wine (or dry vermouth).
Cover, reduce heat and cook until tender, about 15 minutes.
Roast:Preheat oven to 500F.
Slice bulb into 1/4-inch pieces.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender and beginning to brown, 18 to 20 minutes.
Steam:Slice bulb into 1-inch pieces.
Cover and steam until tender, about 15 minutes.
Prep:Snip off stem ends.
Microwave:Place beans in a large glass baking dish.
Add 1/4 cup broth (or water).
Cover and microwave on High for 4 minutes.
Roast:Preheat oven to 500F.
Spread beans on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 1 tablespoon extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender and beginning to brown, about 10 minutes.
Saute:Heat 2 teaspoons walnut oil in a large skillet.
Add beans; cook, stirring constantly, for 2 minutes.
Cover and steam for 5 minutes.
Split in half lengthwise.
Under cold running water, fan out inner layers to rinse out grit and sand.
Bring to a simmer over high heat.
Cover, reduce heat and cook until tender, about 12 minutes.
Serve warm or cold with a vinaigrette dressing.
Grill:Preheat grill.
Brush leeks with 1 tablespoon extra-virgin olive oil.
Place over direct, medium heat and grill, turning occasionally, until lightly browned, about 8 minutes.
Roast:Preheat oven to 500F.
Trim off root ends of leeks, slice in half crosswise and then into 1/4-inch-thick slices lengthwise.
Spread on a baking sheet or pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, stirring once halfway through cooking, until browned and tender, 10 to 15 minutes.
Saute:Thinly slice leeks into half-moons.
Heat 1 tablespoon butter in a large skillet over medium heat.
Add leeks; cook, stirring often, until softened and very aromatic, about 5 minutes.
Prep:If fresh, zip pop pop the hull, using the stem end as a tab.
If frozen, do not defrost before using.
Cover tightly and microwave on High for 2 minutes.
Saute:Heat 2 teaspoons butter in a large skillet over medium heat.
Add peas; cook, stirring often, until bright green, about 3 minutes.
Cover and steam for 2 minutes.
Braise:Cut potatoes into 1/2-inch pieces.
Place in a large skillet with 1/2 cup each vegetable broth and nonfat milk and 1 teaspoon butter.
Roast:Preheat oven to 500F.
Halve potatoes then cut into 1/2-inch wedges.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Saute:Peel potatoes (if desired), then shred using the large-hole side of a box grater.
Heat 1 tablespoon canola oil in a large skillet over medium heat.
Add potatoes; reduce heat.
Cook, pressing down with the back of a wooden spoon, for 6 minutes.
Flip the cake over and continue cooking until browned, about 5 minutes more.
Cover and steam until tender when pierced with a fork, about 10 minutes.
Prep:Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks.
Rinse leaves again but do not dry.
Braise:Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat.
Add spinach or chard and toss until wilted.
Add 1/2 cup dry white wine or dry vermouth.
Cover, reduce heat and cook until wilted, about 5 minutes.
Uncover and cook until liquid is reduced to a glaze.
Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.
Prep:Cut in quarters and scoop out the seeds.
Braise:Place squash in a pot with 2 cups unsweetened apple juice.
Set over medium-high heat and bring to a simmer.
Cover, reduce heat and cook until tender when pierced with a fork, about 20 minutes.
Microwave:Place squash in a large glass baking dish; add 1/2 cup water.
Cover and microwave on High for 15 minutes; let stand, covered, for 10 minutes.
Cover tightly and microwave on High for 10 minutes.
Saute:Melt 2 teaspoons butter in a large skillet over medium heat.
Add squash slices; cook, stirring frequently, until tender, about 10 minutes.
Stir in a pinch of grated nutmeg before serving.
Cover and cook until tender, about 6 minutes.
Prep:Cut off stem ends.
Grill:Cut squash lengthwise into 1/4-inch strips.
Preheat grill; brush strips lightly with 1 tablespoon extra-virgin olive oil.
Roast:Preheat oven to 500F.
Cut squash lengthwise into 1/4-inch-thick slices.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender, about 10 minutes.
Saute:Cut squash into 1/4-inch-thick rings.
Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat.
Add 1 minced garlic clove and squash; cook, stirring frequently, until tender, about 7 minutes.
Steam:Cut squash into 1/2-inch-thick rings.
Place in a steamer basket with a small onion, thinly sliced.
Place over 1 inch of water in a large pot set over high heat.
Cook until tender, about 5 minutes.
Sweet Potatoes
Look for:Taut if papery skins with tapered ends.
Braise:Peel sweet potatoes and cut into 1-inch pieces.
Place in a large skillet with 1 cup vegetable broth, 1 teaspoon honey and 1/2 teaspoon dried thyme.
Uncover, increase heat and cook until the liquid is reduced to a glaze, about 2 minutes.
Microwave on High until soft, 8 to 12 minutes.
Let stand for 5 minutes.
Roast:Preheat oven to 500F.
Halve sweet potatoes, then slice into 1/2-inch wedges.
Spread on a baking sheet or in a pan large enough to hold them in a single layer.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until browned and tender, 20 to 25 minutes.
Steam:Peel sweet potatoes and cut into 1-inch pieces.
Place in a steamer basket over 2 inches of water in a pot set over high heat.
Cover and steam until tender, about 20 minutes.
The greens should preferably still be attached.
Prep:Cut off the root end and the greens; peel, then cut into thin slices.
Grill:Steam turnip slices (see below) for 5 minutes; meanwhile, preheat grill.
Roast:Preheat oven to 500F.
Coat with 2 teaspoons extra-virgin olive oil.
Roast, turning once halfway through cooking, until tender, about 15 minutes.
Saute:Cut turnip slices into matchsticks.
Cover and cook until tender when pierced with a fork, about 12 minutes.
Turnip Recipes to Try:Fresh Recipes for Turnips
