Cooking Vegetables without Sacrificing Flavor

Cooking Vegetables without Sacrificing Flavor

Eating vegetables is very beneficial for your health in several different ways, one most important is keeping your blood pressure low. Adding the most amounts of vegetables to your diet as you can protects you from other diseases like certain types of cancers, heart disease, and type II diabetes.

Vegetables are packed with nutrients and vitamins that can give you an added boost of energy. On top of it all, being healthy inside can make look younger, healthier and more attractive on the outside, and who doesn’t want that?

The recommended amount of vegetables to eat daily is 3-5 servings, and sadly enough, better than 70% of people do not eat enough of these healthy and nutritious food sources. Too many, eating vegetables is a chore, and they simple don’t take the time to prepare them for consumption.

Eating vegetables, an essential part of the meal can be really delightful and gratifying, in what way? Consider the following.

Vegetables can be cooked and prepared in a variety of ways, from steaming to roasting.

We prepared this guide to help you learn the best techniques in cooking healthy and sumptuous vegetables. You might say you already knew this, than please consider this guide a reminder.

A good sign that vegetables are properly cooked is by looking for a very bright and vibrant color. When the color is dull or dark, as can be the case with canned green beans or Asparagus, it’s a sign that they are over cooked. When vegetables are over cooked, they have little to no nutritional value. Over cooking your vegetables, or buying them in a can is really wasting your hard earned money.

Now your guide for healthy ways to cook vegetables without sacrificing flavor, including necessary vitamins and minerals:

These cooking methods can create appetizing and healthy vegetable dishes.

Steaming

Boiling the vegetables is the easiest and most convenient way of preparing a vegetable dish. In this cooking method, all you need is a cooking pot filled with water. But it isn’t ideal as boiling your vegetables strip the essential nutrients while cooking. What’s more, it saps flavor from the vegetables.

Steaming your vegetables can allow you to cook them without losing their nutrients, and it helps the vegetables retain their natural flavor.
To steam vegetables, you just need a good and reliable steamer. But if you do not have a steamer, you may use a pot with a steaming basket.

 

 

 

Roasting

roasted vegetables

Roasted Vegetables

There are some vegetables that can retain more antioxidants, flavor, and nutrients when roasted. Peppers, eggplant, sweet potatoes, beets, and asparagus, to name a few, are healthier and more delicious when they are prepared with this method.

Keep in mind, even though the oven is at 350 degrees, and if you are roasting the vegetables for 20 to 30 minutes (depending on the vegetable) the internal temperature of the vegetables will normally be about 165 degrees.

40 to 60 percent of the nutrients are still intact at this temperature. Vitamins and minerals begin to waste away at temperatures of 185 degrees and above (internal temperature not the temperature of the stove).

Sautéing

Sautéing also referred to as stir-frying, is no doubt one of the healthiest ways to prepare a vegetable. When sautéing the vegetables, they are being cooked in a pan over very high temperatures. Since the vegetables are cooked in a high temperature, sautéing quickly cooks your vegetables and reduces the loss of nutrients and vitamins.

But keep in mind, cutting your vegetables in thin slices is the best way to sauté or stir-fry them, doing so cooks them quickly and they are not exposed to the high heat very long, and therefore retain their nutrients.

As far as the taste goes, sautéing won’t compromise the vegetables flavors. Sautéing can retain the natural flavors even better than steaming them. Sautéing them can even add flavor, as this cooking method is done by adding in other flavors like herbs and spices.

It is worthy to note, that sautéing requires keeping an eye on the pan of vegetables at all times, as the vegetables can burn quickly or over cook, losing their flavor and essential nutrients.

Grilling

grilling vegetables

Grilling Vegetables

Almost any vegetable can be cooked on a grill. The  best vegetables to use though, are those with a low water content, like corn on the cob, zucchini, potatoes, mushrooms, and artichokes to name a few. Coat the vegetables with avocado oil or coconut oil (high smoke point oils) before placing on the grill.

You can also grill vegetables using a foil pouch. Make a pouch with aluminum foil, add a little water and they can be steamed, or add some butter, herbs and spices instead to add some flavor.

Most vegetables on the grill cook in 3 to 5 minutes. Harder vegetables like potatoes will take longer. Be sure the grill is nice and hot, so that they are on the grill no longer than 3 to 5 minutes, so that they do not lose their nutrients.

Check out our search with the key word “Vegetables” here at Splendid Recipes and More for recipes using the methods in this article, for cooking vegetables. —–Link Here—–

 

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Tips for Working with Eggs in the Kitchen

Tips for Working with Eggs in the Kitchen

Most of us may buy eggs by the dozen. Literally, their budget-friendly, they stay good in the fridge for weeks, they’re an excellent source of complete protein, and they cook up in minutes.

The Perfect Fluffy Scrambled Egg

Whisking does more than mix egg yolks and whites. It incorporates air to build volume.

When prepping to scramble an egg, whisk well to combine. Keep up the whisking action for a minute or two.

As you pour the eggs in a warmed skillet, keep a close eye on the texture and remove from heat when the egg or eggs still look a bit underdone. 

Transfer to a plate and let the eggs finish firming as they rest and before you take the first bite, the egg or eggs will be the perfect non-rubbery texture.

Using your scrabble eggs to make a BBQ Chicken Omelet with Salsa & Goat Cheese.

Making the Perfect Deviled Eggs

To make perfect deviled eggs, ensure the yolk is evenly centered within the shell by always storing the eggs large end up. This keeps the yolks centered.

You can also spin the egg on a flat surface before boiling.

Place an egg, lengthwise, on the top of the kitchen counter and gently spin it a couple of times. The spinning action helps center the yolk within the shell.

Don’t you hate it when some of your eggs crack while boiling and the whites ooze out?

Well, all eggs have an air pocket at the larger rounded end. The air pocket expands as the egg is boiling and the shell cracks from the built up air pressure.

To prevent this, pierce the large rounded end with a pin. As the eggs are cooking the air will escape through the hole.

After boiling the eggs plunge them immediately into cold water while they are still hot to prevent a greenish or grey ring from forming round the yolk. Make sure to keep the water cold while the eggs are cooling.

Testing Eggs For Freshness

Testing to see if the eggs are still Fresh

Place an egg in a bowl of room temperature water. If the egg sinks to the bottom (#1) it is still fresh as well as if it stands up on one end (#2). But if the egg floats to the top of the water (#3) it is no longer fresh.

Try this recipe after testing your eggs freshness – Eggs Benedict with Hollandaise Sauce.

Easiest Way To Separate the Egg Yolk From The White

https://youtu.be/-PIOeYm7bjk

Eggs At Room Temperature

 Testing to see if the Eggs are Still Fresh

Room temperature eggs whisk to higher volumes and ensure that the cake rises properly when baking.

Eggs also must be at room temperature for the proteins to separate easily enough to support the cake’s crumb.

So what do you do to make your eggs at 41 degrees (temperature of refrigerator) rise to room temperature fast?

Place them in a bowl of warm water for about 5 minutes.

Egg Whites and Stiff Peaks

Egg Whites and Stiff Peaks

For extra stiff beaten egg whites, never use a plastic bowl. Plastic is porous and absorbs oil which will prevent the egg whites from stiffening.

Always use glass or metal mixing bowls that are freshly washed and dried.

Now try hand at separating the egg yoke from the white and making stiff picks with this recipe – Soufflé with Chicken & Vegetables

 

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