Your BADASS guide to making vegetables YUMMY
METHODS OF COOKING:
Roasting: Done in the oven with a baking dish, covered or uncovered. This is done at a higher temperature than baking, usually between 400 degrees and 450. It’s great for thicker, tougher foods and will add browning and a crisp to the food.
Baking: Done in the oven with a baking dish, this method will retain more moisture and is best for thinner and delicate foods. Typically done at lower temperatures below 400 degrees.
Saute / Stir Fry: Done in the frying pan or skillet over the burner. When making a stir fry, you want to add the denser, tougher veggies first (like broccoli, cauliflower, onions, leeks, brussel sprouts, kale or collards, cabbage). These take the longest to cook, and thinner more delicate veggies (bell peppers, asparagus,spinach, zucchini, squash) are added after the tougher veggies have had longer to cook.
Air Fryer: Similar to roasting, but crispier on the outside and is done in half the time.
Dehydrator: The veggies lose water and shrink in size and become lighter. This is a shelf stable option great for hiking, camping, and long trips without a cooler or ice packs.
Boiling: Great for denser tougher veggies like broccoli, cauliflower, green beans, cabbage, kale, or collards. This is my favorite method, but most folks prefer other methods listed above. It leaves a nutty, earthy and true taste to the food you’re cooking. I find this method ideal for cabbage, kale, collards, mustard greens, dandelion greens, bok choy, and all leafy greens.
HOMEMADE DIY MARINADES
Garlic / Ginger / Apple Cider Vinegar:
Mix 1 to 2 inches of fresh grated ginger with 2 to 3 cloves of garlic, both finely minced.
Add a half cup to a cup of apple cider, depending on your preference.
Add half tablespoon of olive oil .
Play with the measurements, it’s not an exact science and you’ll find you might prefer more or less ginger (it’s spicy!) or more garlic. The ginger can overtake quickly, so just beware. Personally, I LOVE heat so I use a lot of ginger, but that’s not the case for most folks. You can also substitute a lemon or lime for the apple cider vinegar.
Great in a stir fry / saute with lots of veggies and chicken. Very versatile, can also be great roasted or baked in the oven.
Mustard sauce for chicken or veggies:
Tablespoon of mustard seed powder.
Half tablespoon of cumin, smoked paprika, turmeric and a dash of pepper.
Quarter cup to half cup of white distilled vinegar (I use more because I love the tangy taste)
A dash of cold water
Olive oil is optional.
This marinade is best cooked in the oven or in a stir fry.
Cilantro / Lime:
¼ to ½ cup chopped cilantro
¼ teaspoon salt
½ teaspoon chili powder or pepper
juice from 2 to 3 limes
1 to 2 tablespoons of olive oil
1 to 2 cloves of garlic finely minced.
A few options: you can blend it in a blender, or a food processor, or you can finely chop the ingredients and let them marinate in the juices for a few hours.
***Barbeque Sauce:
¼ cup coconut aminos
1 tsp chili powder
1 tsp garlic powder
2 tablespoons tomato paste
2 tsp maple syrup
¼ tsp pepper
Same as above, you can use a food processor or finely chop all the ingredients.
SPICES THAT PAIR WELL WITH CERTAIN VEGGIES
Broccoli: Savory herbs such as basil, chives, curry, sage, oregano, thyme, Italian seasoning, marjoram, ginger / garlic marinade (listed here), red pepper flakes, dill, tarragon.
Asparagus: Pairs well with basil, curry, dill, marjoram, mustard, nutmeg, oregano, rosemary and tarragon.
Brussel sprouts: garlic, caraway, marjoram, mustard, nutmeg, oregano, rosemary, thyme,
Cabbage: bay leaf, caraway, curry, dill, ginger, garlic, fennel, mint, nutmeg, parsley, thyme.
Carrots: Basil, cinnamon, garlic, fennel, mace, rosemary with thyme, cumin, curry, dill, parsley.
Cauliflower: basil, cumin, coriander, fennel, garlic, ginger, dill, curry, paprika, thyme, tarragon, nutmeg, oregano, italian seasoning.
Green Beans: basil, dill chives, garlic, nutmeg, oregano, mustard, red pepper flakes, pepper, rosemary, thyme.
Leafy Greens: basil, bay leaf, coriander, ginger, garlic, red pepper flakes, pepper, oregano, nutmeg, rosemary.