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Veg
Out!
By Holly Beal
aaaa his
article was inspired by my sister, who came to me with the problem that
she gets tired of eating the same few vegetables in the same way. I've
had this problem myself and have heard it countless times from others.
And so this article is dedicated to different ways to eat vegetables.
Hopefully there are a few that you haven't thought of, and if you have
your own ideas that I don't mention, send
them in and we'll include them in a future issue!
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Grill
it up! It's my personal opinion that everything tastes better
when it's fresh off the grill! If you don't have a gas or charcoal
grill you can use the broiler in the oven and get nearly the same
results. Try the traditional skewered peppers and onions, or switch
it up a bit and try something new. Also, don't underestimate the
importance of a marinade--it can change boring vegetables into
sensational delights! Here are some of my favorites:
Roasted
bell peppers: Chop the top off
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a
bell pepper, then brush it with a bit of olive oil. Grill the
pepper over a high heat. As the skin on one side blackens, turn
it to the next side, until the majority of the pepper's skin is
crispy and black (watch it closely as this can happen quickly!).
Take it off the grill and let it cool until you can touch it without
burning yourself. Then peel off the skin until you are left with
just the tender part of the pepper. These are great to eat as
they are, or chop them up and put them in a salad or on a pizza.
They go especially well with feta or goat cheese. Yum!
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Asian
Grilled Asparagus: Make
a little marinade of one part sesame oil and three parts soy sauce.
Throw in a bit of minced garlic (one clove per teaspoon of oil)
and then season it with salt and pepper to taste. Set this aside,
then skewer your asparagus together in groups of three or four
(use two skewers, one at the top and one at the bottom, to make
little "rafts"). Brush both sides of the asparagus with
the marinade and grill for three to four minutes each side. You
can also use the mini-asparagus for this, but you'll need to use
toothpicks instead of skewers to stick them together. This marinade
can also be used on other veggies--use your imagination!
Cheesy
Grilled Veggies:
This recipe can be used for most vegetables, but I prefer using
broccoli,
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zucchini,
carrots, and/or bell peppers. All you need to do is chop, slice,
or do whatever you would normally do if you were going to steam
these veggies. Brush them with a little olive oil, give them a
dash of salt, and stick them on the grill (grilling times will
vary with the vegetable, but flip them every three minutes until
they're cooked to your liking). Once they're off the grill immediately
sprinkle them with freshly-grated parmesean or romano cheese,
which will melt and make them unbelieveably luscious.
Grilled
Fruit: I
know we're talking about veggies here, but I couldn't miss this
opportunity to promote grilled fruit. You can grill any stone
fruit (i.e. peaches, apricots, plums, etc.) by cutting it in half,
removing the stone, and placing it on the grill. You don't need
to turn it, and don't remove the skin or it will fall apart on
the grill. These fruits are great with a little vanilla ice cream,
on top of an angel food cake, or just on their own with a little
brown sugar sprinkled on top. Grilled pineapple is also amazing--use
precut rings or take a fresh pineapple and cut it into quarters,
removing the skin and core. Grill without any seasoning. Enjoy!
Balsamic
Veggies: Mix
a marinade of one part balsamic vinegar to two parts olive oil.
Brush it over any vegetable of your choice (my favorite is zucchini
or eggplant) and grill. Goes great with Italian food.
Pesto:
Putting pesto (a puree of basil, which can count as a vegetable
in its own right) on any cooked vegetables is not only healthy,
but also beautiful. Highly recommended.
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On
the Stove: Not everyone has an oven or grill, and its also
good to know how to cook food in other ways. Steaming vegetables
is great in order to preserve the color and intense flavor of
the vegetables, but that can get boring day in and day out. Try
these options instead:
Orange-infused
carrots: I
thought it sounded crazy when I first heard it, but the flavor
combination of oranges and carrots is amazing. Boil the carrots
(peeled and chopped) with one orange, sliced into eight pieces.
You can also throw in some thyme (fresh or otherwise) and minced
garlic, as well as salt and pepper. When the carrots are cooked
throw out everything but the carrots. You'll love the flavor,
I guarantee it!
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Eggplant
chips:
Although these aren't the healthiest because they're fried, they're
so good that you won't care as soon as you've had the first bite.
Take an eggplant and slice it crosswise into 1/4"-thick circles.
Heat 1/2" of vegetable oil in a frying pan over medium to medium-high
heat (you know it's hot enough if you put a bit of eggplant in and
it immediately sizzles and rises to the top of the pan). Add the
eggplant circles, as many as will fit comfortably in the pan. Fry
until browned and crispy, turning once. Remove and place on paper
towel-covered brown paper bags. Sprinkle |
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with
salt and let them dry before eating. These literally melt in your
mouth. You'll love them. I serve them when I make gyros or kofta,
but they're a great accompaniment to lamb dishes or anything that's
Middle Eastern, Turkish, Moroccan or Greek.
Breaded
veggies: Mix
up a little batter of flour, salt, pepper and water until it's
slightly thinner than a paste but not quite as thin as a thick
soup (it should coat the veggies with minimal drippage). Dip cut
veggies in the batter (try eggplant, zucchini, broccoli, cauliflower,
carrots, or anything else you can think of) and then fry in a
little oil in a pan. You can spice these up by adding a bit of
cumin to the batter, or a bit of cayenne pepper. Be creative!
Soups
and stews: Pretty much any vegetable can be turned into a
soup if you cook it until its very soft, then puree it in a blender
or food processer. Add salt, spices, and cream if you like. Also
consider combination soups, such as broccoli and asparagus. This
is a quick and easy way to get lots of veggies fast. Stews are
similar except you leave the veggies whole. This is a great way
to use up leftover vegetables that you've already cut up for things
like salads or pizzas. Get any cooked meat (or no meat at all),
throw in some basil, oregano, thyme, and/or tarragon, a bay leaf,
and some water and vegetable or meat stock. Add any vegetables
you have on hand along with an onion and some garlic, and let
it cook away for a few hours. Stews are especially great if you
have a slow-cooker, which allows you to turn it on and leave while
it prepares dinner for you.
Salads:
Of
course no discussion about vegetables would be complete without
mentioning salads. Even a simple salad of lettuce, tomatoes, and
cucumbers can be satisfying, but if you tire of that then try
adding things in that will not only make it healthier but will
energize your tastebuds as well. My favorites include feta cheese
(I go for the low-salt version), toasted nuts, mandarin oranges,
dried cranberries, chick peas, black beans, corn, bacon, red onion,
fresh herbs (try a small bit of mint or basil), and of course
croutons. Think of the best salad bar you've ever been to, and
then try to recreate those ingredients in your own kitchen. You
won't be disappointed. The great thing is that when you have such
a great salad, a simple vinagrette is all you need.
Miscellaneous:
My
last few ideas don't really fit into a category but are great
ways to get more veggies.
Hummus:
Hummus
is quick to make, even quicker to buy prepared, and is yummy and
healthy. Dip pita wedges in or baby carrots for an easy and delicious
snack.
Pasta:
You
can add vegetables to any pasta dish without losing the quality
of the original dish. Try putting pre-cooked squash in your lasagne,
spinach in your ravioli, asparagus in your farfalle, zucchini
in your spaghetti, or peas in your mac and cheese. I personally
think it enhances the dishes.
I
hope this gives you some good ideas and encourages you to boost
your intake of vegetables this summer! Enjoy!
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