Vegetables get a horrifically bad rap in taste tests because the traditional American way of cooking them isn’t much different than our British ancestors, who learned the best way to avoid disease was to boil everything into an unrecognizable state of mush. When cooked properly, vegetables have an amazing array of flavors and textures that can be quite delightful to even the pickiest of palates. Ideally, you want your vegetables cooked until just crisp-tender (al dente) so they are full of flavor, color-rich, and nutrient dense. Below are some cooking methods which achieve just that:

1. Quick Sauté: Bring a little bit of oil and ¼ cup water or broth to a steam and add vegetables. Cover (this prevents nutrient loss through steam and light and quickens cooking time) and “sauté” for 3-7 minutes, depending on vegetable.




2. Steaming: place 2” of water in the bottom of a pot. Place a steamer basket in the pot. Bring to a boil. Add vegetables only after the water has come to a boil. Reduce heat to medium and cover tightly. Steam vegetables until brightly colored and crisp-tender – 2 to 7 minutes.




3. Blanching: this is great for tougher greens such as chard and beet greens, as well as asparagus, which is easy to overcook. Bring a pot filled ¾ full with water to a boil. Drop in vegetables and let boil for 1-3 minutes (that brightening of color is a sign the vegetables are done). Remove from heat, immediately draining the pot and rinsing the veggies under cold water to halt the cooking process. Some nutrients will be lost in the water with this process. It can be “recycled” in soup stock, or given to your plants.

Key things to remember when cooking vegetables: the shorter the cooking time, the better. Avoid microwaving, which destroys a significant percentage of antioxidants in the vegetable. Keep it crisp-tender to maximize flavor and nutrition!

The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating by George Mateljan

Asami, D.K., et al. Comparison of the Total Phenolic and Ascorbic Acid Content of Freeze-Dried and Air-Dried Marionberry, Strawberry, and Corn Grown Using Conventional, Organic, and Sustainable Agricultural Practices J. Agric. Food Chem., 51 (5), 1237 -1241, 2003. 10.1021/jf020635c S0021-8561(02)00635-0

Top Produce Ideas

1. Fresh Berries in Yogurt
2. Frozen Berries as Ice Cubes!
3. Grilled Asparagus Spears
4. Fresh Watermelon Juice!
5. Serve mango sorbet in half a cantaloupe

Ricotta Fruit Dip!
Ricotta cheese pairs well with the sweetness of fruit and offers a decent dose of protein to slow blood sugar response. This makes a great easy snack for work or after school! Provides 8 grams of protein per serving!

• 1/3 cup low fat ricotta cheese
• 1/2 tablespoon sucanat or maple syrup
• 1 tsp. finely grated orange peel
• 1 tbsp. orange juice
• 1/2 cup lowfat vanilla yogurt (Cascade Fresh or Nancy’s)
• Assorted fruit of choice

In a food processor or Vitamix, mix ricotta, sweetener and orange juice and peel. Mix until smooth. Stir cheese mixture into the yogurt. Cover and chill up to 24 hours. Serves two (accompanied with assorted fresh fruit).