Vegetables, some of the most nutritious foods, can also get boring if you eat the same ones, cooked the same way every day. Incorporating new vegetables and cooking them in different ways may help you look forward to eating them. Herbs and spices will enhance the taste and allow you to enjoy many different flavors. The advantages of adding vegetables to your diet include an increased intake of vitamin A, vitamin C, fiber and potassium, as well as a decreased risk for heart disease, Type 2 diabetes and cancer.
Step 1
Place vegetables, such as zucchini, asparagus or broccoli, in the basket of a steamer. Place the basket over boiling water and cook until the vegetables are brightly colored and still slightly crisp. Drizzle with olive oil and sprinkle with herbs, such as thyme, sage or rosemary, and a dash of salt. According to James Peterson, author of "Vegetables," steaming vegetables helps retain more of their vitamins and minerals, which benefits your health by ensuring that you get plenty of nutrients.
Step 2
Heat extra virgin olive oil in a saute pan over medium heat. Add vegetables, such as squash, onions, bell peppers or spinach, and cook, stirring occasionally, until just beginning to get soft. Shake on some seasonings, such as garlic powder or chili powder, and serve without adding any additional oil. Peterson notes that when you saute vegetables you only use a small amount of oil, which keeps the fat content low.
Step 3
Spray a roasting pan with nonstick cooking spray. Chop several types of vegetables, such as peppers, onions, green beans and carrots, into pieces and scatter on the pan. Drizzle with olive oil and toss to coat. Sprinkle with garlic powder, black pepper and sea salt to enhance the flavor. Roast in a 425 degree Fahrenheit oven until the vegetables are soft.
Step 4
Spray a grill pan with nonstick cooking spray. Lay vegetables, such as asparagus, potatoes, bell peppers or squash, inside the pan. Toss with a small amount of olive oil and add seasonings, such as oregano, basil or dill. Cook over medium heat until the vegetables are soft. The smoke from the grill will enhance the flavor of the vegetables without added fat or calories. Grilling also helps the vegetables retain most of their nutrients.
Tips and Warnings
- Boiling vegetables causes many of their nutrients to leach into the water. If you do boil vegetables, save the liquid to use in other recipes, such as mashed potatoes, so you can still take advantage of these vitamins and minerals.
Things You'll Need
- Steaming basket
- Grilling pan
- Roasting pan
- Saute pan
- Herbs and spices
References
- "How to Cook Everything: 2,000 Simple Recipes for Great Food"; Mark Bittman and Alan Witschonke; 2008
- "Vegetables"; James Peterson; 1998
Member Comments