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Eat your Veggies!
Simple Cooking Methods
When your mother told you to eat you veggies, she Steamed: Steaming heats the vegetable and softens
knew best. Vegetables add color, taste, texture and it’s texture. It is gentler than boiling and allows the
bulk to your daily diet. South Carolina has dozens vegetables to maintain their color, if not overdone.
of different vegetables that can be prepared in Use a stainless steel steamer that will fit into most
literally hundreds of ways. Since there is no best good size sauce pans. Make sure you use a pan with
way to prepare them, the thing to do is to eat your a tight fitting lid. There should be enough water to
vegetables, lots of them, every day in a wide variety just touch the bottom of the steamer. Water should
of ways, and prepare them in a variety of ways. be simmering the whole time the vegetables are
Raw: Many vegetables taste fabulous just the way being cooked.
they are straight out of the garden. Lettuce, broccoli,
cauliflower, tomatoes, celery, onions, radish, carrots Boiling: Boiling vegetables is really going out of
are obvious choices here. But they are just as likely fashion, but it’s a legitimate preparation method.
to find themselves next to peas, beans and zucchini The big concern is loss of nutrients. All cooking
on a starter platter with dips. You can always make methods result in the loss of some goodness from
a salad. the vegetables. If boiling, try to find a way to use
the water the vegetables have been boiled
in (i.e. to make a gravy or sauce) to
bring those nutrients back to the
table. Vegetables should be
barely covered with water.
Bring the water to a boil
(covered) then slow to
a simmer until
vegetables are tender.
Microwave: Very
popular for
vegetables as it
retains color, flavor
and nutrients. Trial
and error will be
your guide with
microwaving as
there are plenty of
variables involved.
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