Cooking Vegetables

Heart & Soul
A Collection of Heart Healthy Southern Foods
Cookin' Vegetables

Heart and Soul Index

Vegetables are among the most versatile of foods, making fine salads, side dishes, main dishes, snacks and desserts. They are delicious both raw and cooked and are an important part of the daily diet. Considered as a group, vegetables are naturally low in calories, and they supply many essential nutrients, including carbohydrates, vitamins A and C, minerals and fiber.

The preparation methods below will help you to retain nutrition and maximize flavor.

Steam: The preferred method, because vegetables do not come in direct contact with water which leaches nutrients.

Simmer: Add vegetables to a small amount of unsalted water. Simmer until crisp-tender.

Bake: Vegetables such as potatoes, rutabagas, squash and eggplant can be baked in skins with most nutrients retained. Pierce skins before baking to allow steam to escape.

Stir-Fry: Add coarsely chopped vegetables to a small amount of hot liquid in a wok or skillet. Cook, stirring often, until vegetables are bright, glossy and crisp-tender.

Microwave: Check your microwave cookbook for specific instructions. Adding salt toughens vegetables. Vegetables with skins should be pierced before cooking. Cover and cook until slightly underdone (they will finish cooking after being removed from the microwave).

VEGGIE VARIABLES

For the best flavor and nutritional value, cook vegetables just until tender-crisp.
For added fiber, leave the skin on vegetables whenever possible.
Do not wash vegetables until you are ready to use them.
Never soak vegetables after paring or slicing if conserving nutrients is of prime importance.
To prevent browning after slicing vegetables sprinkle them with lemon juice or ascorbic acid.
Whether you cook vegetables whole, pared, or sliced be sure that the pieces are uniform in size so they will all cook through in the same length of time.
Sauté onions or other vegetables in defatted stock or water rather than fat since the object is to tenderize.
Season vegetables with herbs and seasonings, smoked turkey thigh, defatted chicken broth, a small piece of lean ham or smoke flavoring.
Add a small amount of imitation butter flavor to any vegetable for a buttery taste.
To avoid toughening vegetables, dissolve salt in small amount of water and add when cooking is halfway complete.
Save vegetable juices from cooking; they can be used for stockpot, vegetable soup or sauces. You may freeze it until ready to use.
To save money and vitamins: Pour all leftover vegetables and water they are cooked in and any leftover meat into a freezer container and when full and tomato juice, seasonings and have "free" soup for lunch.
All potatoes should be stored in a cool dark place with good ventilation to keep them from turning green and sprouting.