How to Keep Vegetables Still Healthy After Cooking

Do you avoid cooking vegetables because you don't know what to do with them or you are not confident about how to cook them?

Eating vegetables is an important part of good nutrition. If you are on any type of weight loss plan vegetables are essential.

They contain fiber and come in an array of textures and colors. There are numerous methods of cooking vegetables that make them a delicious part of any meal. Their beautiful colors enhance food and make it more appealing.

A balanced plate will be at least 50% vegetables. More is fine. To be able to put together quick healthy meals or a meal on the run when your schedule is tight, it is a good idea to keep plenty on hand, both raw and cooked.

Clean and cut up some of the vegetables as soon as you get them home from the market. That way, they are available for grabbing as a snack, to put in a great salad, or to steam or stir fry as part of a quick dinner.

Keep the cut up snacking vegetables in an easy to reach, easy opening plastic container.

Vegetables can be blanched by boiling for a brief time or steaming for a brief time. The longer they cook, the softer they get. Check them often until you get a sense of exactly how you like them.

If you are going to blanch the vegetables and not cook them until they are soft, prepare a large bowl with water and ice. After the vegetables have cooked (see below)for a minute or two lift them out of the boiling water and put them in the ice water. This "shocks" the vegetables and sets their color. It also stops the cooking so they stay crisp-tender.

To boil or blanch vegetables, fill a large pot with enough water to accommodate the vegetables you are cooking and salt it. When the water boils, add the vegetables. Carrots, beets or turnips will take about 10-12 minutes. Green beans will take less time and any kind of greens will cook in a minute or so.

To cook vegetables by steaming them, use a pot with a tight lid and a steamer basket. Add water but keep it below the level of the steamer basket. Add the vegetables after the water has boiled and be careful when checking them. The steam is very hot and you can be seriously burned.

Some vegetables, like bok choy and broccoli, have stems that take longer to cook. Toss the stems in the water for a couple of minutes before you add the rest of the vegetable to get even cooking.

After cooking vegetables, season them while they are still hot. A splash of rice wine vinegar and/or balsamic vinegar with a drizzle of olive oil and salt and pepper and they are delicious.

Roasted vegetables are also delicious and vegetables can be sauteed as well.

You can saute raw vegetables or vegetables that are already partially cooked. They will cook much faster when they have been par-cooked first.