Eating more vegetables should not be just a passing practice for a New Years resolution. As a self-proclaimed carnivore, I also enjoy balancing my daily intake of meat and seafood with vegetables and fruit. Here are some tips and thoughts for preparing vegetables in the new year.
- Roasting vegetables such as carrots, parsnips, butternut squash, cauliflower, and Brussel sprouts is a great alternative for boiling them in water. Toss with olive or grapeseed oil and season with salt, pepper, and cumin or turmeric then roast until lightly brown.
- Quick blanching and then wok stir frying is an Asian technique that yields very tasty vegetables. Try doing this with split baby Bok Choy. Stir fry it in sesame oil, garlic, and chili oil or oyster sauce then top with toasted sesame seeds. To do this use a pot of salted boiling water and wok or saute pan on two separate burners. Plunge the vegetables into the water for a brief few seconds then remove them with a strainer or tongs and stir fry them in the hot wok or sauté pan with the garlic, sesame oil, chili oil, and oyster sauce or fermented black bean paste.
- Cooking vegetables Au Gratin is a classic French preparation which yields excellent results. The classic technique for this is to make a Bechamel Sauce, then blanch or steam the vegetables then shock them in ice water. Place the vegetables into a casserole dish then cover with the Bechamel Sauce and top with buttered bread crumbs mixed with grated parmesan or other suitable cheese and bake in the oven until golden brown. Try this with asparagus, cauliflower, Belgium endive, or Brussel sprouts.
- Dips are a great way to add another flavor profile to vegetables when batter fried, steamed or roasted. Try using an aioli sauce with the vegetables. Aioli is classically prepared with raw egg yolk and olive oil. Due to salmonella risks, try using a good quality mayonnaise as a base for the aioli then mix in roasted garlic and olive oil to create a base sauce that can be flavored with saffron steeped with white wine or pureed with avocado and lime for very tasty dipping sauce.
- Mix mashed potatoes with other vegetables such as cauliflower or parsnips to decrease the white starch content in a side dish and to increase the vegetable portion. This is very easy to do, just boil or steam the vegetables until very soft and mash with the boiled potatoes. Finish with butter and hot milk or cream. Try adding roasted garlic, chives and a touch of nutmeg for additional flavor.
- Try fennel and leeks if you have never had them. Fennel is a bulb that tastes like licorice and leeks is a green root vegetable in the onion family. Try fennel stewed with green beans, tomatoes, bell peppers, and garlic. Leeks can be sautéed with mushrooms, shallots, dry sherry and a splash of cream for a delicious sauce or gravy with mashed potatoes. They are also excellent when sautéed with spinach and then cooked down with cream and puréed.
- Sautéing with shallots and toasted nuts or herbs is an excellent way to prepare many types of vegetables. Green Beans Amandine (sautéed with almonds) is the most well-known version of this preparation. To do this:
- First steam or parboil the green beans until the desired point (al dente for some, fork tender for others)
- Then plunge them into cold ice water to stop the cooking and retain the color,
- Sautée some chopped shallots in butter and then add the toasted nuts,
- Sautée briefly with the par-cooked vegetables to reheat them and season with salt and fresh cracked black pepper and serve. Try doing this with broccoli or cauliflower for a great result as well. Substitute the almonds with toasted chopped hazelnuts or pecans for another flavor profile. If you don’t care for nuts omit them and use fresh herbs such as basil, chives or green onions, adding them at the end of cooking just prior to serving.
If you are a vegan check out my recipe for spicy lentil rice cake on My Recipes tab. It is bound with flaxseed and water which is a vegan substitute for eggs often referred to as a “flaxseed egg”. Wishing you a happy and healthy 2019 with more vegetables in your daily diet.