Skip to content
My WebMD Sign In, Sign Up

Food & Recipes

Font Size

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.

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.



bread
Recipes
soup
Recipes
 
roasted chicken
Recipes
grilled steak
Video
 

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.

vegetarian sandwich
Recipes
fresh vegetables
Recipes
 
smoothie
fitArticle
Foods To Boost Mens Heath Slideshow
Slideshow