Guide to Cooking 20 Vegetables
How to shop for, prepare and cook healthy vegetables.
14. Potatoes, red-skinned or yellow- fleshed
Look for: Small potatoes with firm skins that are not loose, papery or bruised.
Prep: Scrub off any dirt (peeling is optional; the skin is fiber-rich and the nutrients are clustered about 1⁄2 inch below the skin).
Braise: Cut potatoes into 1⁄2-inch pieces. Place in a large skillet with 1⁄2 cup each vegetable broth and nonfat milk and 1 teaspoon butter. Bring to a simmer, cover, reduce heat and cook until tender and most of the liquid has been absorbed, about 20 minutes.
Roast: Preheat oven to 500°F. Halve potatoes then cut into 1⁄2-inch wedges. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, stirring once halfway through cooking, until crispy and browned on the outside and tender on the inside, 20 to 25 minutes.
Sauté: Peel potatoes (if desired), then shred using the large-hole side of a box grater. Heat 1 tablespoon canola oil in a large skillet over medium heat. Add potatoes; reduce heat. Cook, pressing down with the back of a wooden spoon, for 6 minutes. Flip the cake over and continue cooking until browned, about 5 minutes more.
Steam: Place potatoes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender when pierced with a fork, about 10 minutes.
15. Spinach & Swiss Chard
Look for: Supple, deeply colored leaves without mushy spots.
Prep: Rinse thoroughly to remove sand; remove thick stems and shred leaves into 2-inch chunks. Rinse leaves again but do not dry.
Braise: Heat 2 teaspoons walnut oil (or canola oil) in a large skillet over medium heat. Add spinach or chard and toss until wilted. Add 1⁄2 cup dry white wine or dry vermouth. Cover, reduce heat and cook until wilted, about 5 minutes. Uncover and cook until liquid is reduced to a glaze. Sprinkle 2 teaspoons balsamic vinegar (or rice vinegar) over the greens.owned, 3 to 4 minutes.
Roast: Preheat oven to 500°F. Cut squash lengthwise into 1⁄4-inch-thick slices. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until tender, about 10 minutes.
Sauté: Cut squash into 1⁄4-inch-thick rings. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 1 minced garlic clove and squash; cook, stirring frequently, until tender, about 7 minutes.
Steam: Cut squash into 1⁄2-inch-thick rings. Place in a steamer basket with a small onion, thinly sliced. Place over 1 inch of water in a large pot set over high heat. Cook until tender, about 5 minutes.