Vegetables… The Easy Way!

by zesty on September 29, 2010 · 2 comments

Help The Students Event: Day 21

Sabrina from Rhodey Girl Tests serves up some super tasty and simple roasted vegetables to keep your energy levels high the your nutrional value in mind.

Some of the easiest ways to eat your vegetables without requiring a lot of spices, space, time, or tools is roasting them! Roasted zucchini and tomatoes simply need a quick toss with kosher salt and olive oil before they are baked at 400 degrees Farenheit for 20-30

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minutes.

They are great on their own or tossed with pasta, as a side to another dish or even on top of a bowl of quick cooked rice! However you enjoy them, roasted vegetables are super easy to prepare when time is short and your homework list is long!

Vegetable Cooking Methods

Despite the fact that I am sharing roasted vegetable ideas, there are many other ways to cook vegetables whether you are in a rush or not. Have a quick look below and keep in mind the alternatives to cooking your veggies to accommodate your busy schedule.

A. Steaming

Steaming is fast, preserves nutrients, and it works best for fresh and frozen vegetables such as carrots, broccoli, spinach and roots like beets, parsnips, peas and beans. If you don’t have a steaming basket, you can fill a pot with mixed vegetables and add about 1 1/2 inches of unsalted water and cover. Simmer until the vegetables are tender. Check often to make sure that the water doesn’t evaporate. If it gets too low, just add a little more water.

B. Roasting

As shown in the recipes today, roasting is quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals. In a large bowl, cover sliced vegetables with olive oil. Place them on a cookie sheet and roast them at 400 degrees until tender.

C. Stir-Frying

Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy.

D. Panning

Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often. Panning works best for carrots, beans, summer squash and shredded cabbage.

Notice how I avoided the more traditional way of boiling vegetables. Waterless cooking reduces cooking time, makes cooking easy, easy clean of cooking ware and most of all no loss of nutrient in juices of vegetable giving more flavor to food.

Have a super Wednesday and tomorrow will mark the last day of Help the Student Event. I will do a wrap up on the posts and also feature another neat idea for you to take with you to your dorm room/apartment. I will talk to you tomorrow.

Take care

zesty

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{ 2 comments… read them below or add one }

1 Danica

BEAUTIFUL, Sabrina! I always love your pictures as much as Z’s! Great tips since I am constantly looking for more ways to add in my 5 a day!

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2 eatmovelove

God, I LOVE roasted vegetables. But, tend to stir-fry them or saute in frying pan with a bit of olive as it’s quicker…maybe I should be using a broth instead of the oil though? Is that healthier?

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