Guide to Cooking 20 Vegetables | Eating Well

Guide to Cooking 20 Vegetables | Eating Well:

"Cauliflower
Look for: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.

Prep: Cut into 1-inch-wide florets; discard core and thick stems.

Braise: Place florets in a large skillet with 1/2 cup dry white wine and 1/2 teaspoon caraway seeds. Bring to a simmer, reduce heat, cover and cook until tender, about 4 minutes.

Microwave: Place florets in a large glass baking dish. Add 1/4 cup dry white wine (or dry vermouth). Cover tightly and microwave on High until tender, about 4 minutes.

Roast: Preheat oven to 500°F. Spread florets on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 15 minutes.

Steam: Place florets in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam for 5 minutes."

Guide to Cooking 20 Vegetables | Eating Well

Guide to Cooking 20 Vegetables | Eating Well:

"Carrots

Look for: Orange, firm spears without any gray, white or desiccated residue on the skin. The greens should preferably still be attached.

Prep: Peel; cut off greens.

Microwave: Cut carrots into 1/8-inch-thick rounds. Place in a large glass baking dish or pie pan. Add 1/4 cup broth (or white wine). Cover tightly and microwave on High until tender, about 3 minutes.

Roast: Preheat oven to 500°F. Cut carrots in half lengthwise then slice into 1 1/2-inch-long pieces. 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 beginning to brown, about 15 minutes.

Sauté: Cut carrots into 1/8-inch-thick rounds. Melt 1 tablespoon butter in a large skillet over medium-low heat. Add carrots; stir and cook until tender, about 4 minutes. Add 1 teaspoon sugar; stir until glazed.

Steam: Cut carrots into 1/8-inch thick rounds. Place in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and steam for 4 minutes."

Guide to Cooking 20 Vegetables | Eating Well -"Brussels Sprouts"

Guide to Cooking 20 Vegetables | Eating Well:"Brussels Sprouts

Look for: Tight, firm, small deep-green heads without yellowed leaves or insect holes. The sprouts should preferably still be on the stalk.

Prep: Peel off outer leaves; trim stem.

Braise: Place sprouts and 1 cup dry white wine in a large skillet over medium-high heat. Cover and braise until tender, about 7 minutes. Remove sprouts with a slotted spoon; increase heat to high, add 1 teaspoon butter and reduce liquid to a glaze. Pour over sprouts.

Microwave: Place sprouts in a large glass baking dish. Add 1/4 cup broth (or water), cover tightly and microwave on High until tender, about 6 minutes.

Roast: Preheat oven to 500°F. Cut sprouts in half. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until browned and tender, about 20 minutes.

Steam: Place sprouts in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, 6 to 8 minutes."

Guide to Cooking 20 Vegetables ex: Broccoli | Eating Well

Guide to Cooking 20 Vegetables | Eating Well:

"Broccoli

Look for: Sturdy, dark-green spears with tight buds, no yellowing and a high floret-to-stem ratio.

Prep: Cut off florets; cut stalks in half lengthwise and then into 1-inch-thick half-moons.

Microwave: Place stems and florets in a large glass baking dish. Cover tightly and microwave on High until tender, about 4 minutes.

Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.

Steam: Place stems in a steamer basket over 2 inches of water (with 1 tablespoon lemon juice added to it) in a large pot set over high heat. Cover and steam for 2 minutes. Add florets; cover and continue steaming until tender, about 5 minutes more."

Guide to Cooking 20 Vegetables | Eating Well

Guide to Cooking 20 Vegetables | Eating Well:

"Artichokes, Baby
Look for: Tight, small heads without browning or bruising.

Prep: Snip off tough outer leaves; cut off top quarter and trim off woody stem.

Braise: Heat 2 teaspoons extra-virgin olive oil in a large skillet; add baby artichokes and cook for 1 minute, stirring constantly. Add 1 cup each white wine (or dry vermouth) and water and 1 teaspoon dried thyme (or rosemary or tarragon). Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.

Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon kosher salt. Preheat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.

Microwave: Place artichokes in a large glass pie pan or baking dish, add 1/2 cup white wine (or dry vermouth), 1/2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.

Steam: Place artichokes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes."

Carrot Salad with Honey-Lemon Dressing | Eating Well

Carrot Salad with Honey-Lemon Dressing | Eating Well:

"INGREDIENTS
2 tablespoons walnut oil or canola oil

2 tablespoons lemon juice
1 tablespoon honey
1 small shallot, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups shredded carrots, (about 4 medium)
1 cup peeled and shredded celery root

1/4 cup golden raisins
1/4 cup chopped walnuts, toasted

PREPARATION

1. Whisk oil, lemon juice, honey, shallot, salt and pepper in a large bowl. Add carrots, celery root, raisins and walnuts; toss to combine.

TIPS & NOTES

• Ingredient Note: Look for celery root (or celeriac) in the refrigerated produce section near other root vegetables. To peel it, remove the thick skin with a knife or use a vegetable peeler and peel around the root at least three times to remove all the fibrous skin.

NUTRITION

Per serving: 190 calories; 12 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 22 g carbohydrates; 2 g protein;3 g fiber; 357 mg sodium; 384 mg potassium.

Nutrition Bonus: Vitamin A (204% daily value), Vitamin C (16% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 fruit, 2 vegetable, 2 fat

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The 3 colors you should be eating more of - Healthy Living on Shine

The 3 colors you should be eating more of - Healthy Living on Shine

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Here’s how much of each color you should aim to eat every week:

Red and orange vegetables: 5 1/2 to 6 cups each week for most adults
What counts as a “cup”? 1 large red bell pepper, 8 large strawberries, 12 baby carrots or 2 medium carrots, a sweet potato or a medium pink grapefruit.
Why they’re important: Red foods—such as tomatoes and red peppers—contain lycopene, a phytochemical that may help protect against prostate and breast cancers. Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.
Must Read: 5 Red Foods You Should Be Eating

Dark green vegetables: 1 1/2 to 2 cups weekly
What counts as a “cup”? A cup of cooked greens, 2 cups raw greens or 10 broccoli florets.
Why they’re important: Dark, leafy greens (spinach, chard and arugula) are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. They’re also rich in beta carotene. Dark green cruciferous vegetables, such as kale and broccoli, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.
Must-Try: Recipes for Better Vision

By Brierley Wright, M.S., R.D.

Brierley's interest in nutrition and food come together in her position as nutrition editor atEatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.