This is not a question just for kids but for many of us adults. We all know vegetables are good for us, and we should try to eat the rainbow everyday – see the colourful nutrient chart below.
Most people do not like vegetables because the way they are cooked makes them bland and flavourless. After reading the blog of George Mateljan and his very comprehensive and beautiful book The World’s Healthiest Food, I learn new ways of cooking vegetables. The trick is to chop up the veggie (and garlic) first and let them sit for 5 minutes for more health benefits and not to cook them for too long and make sure they retain their colour on the outside and the crispiness on the inside.
He has advocated “healthy saute” – instead of oil, put a few tablespoons of chicken and veggie broth and let them sizzle, then saute your veggie for a few minutes. Add some sea salt for taste. Another way is to steam the vegetables for no more than 2-5 minutes. I usually steam my veggie together with garlic. Then you can put some extra virgin olive oil on top and sprinkle some lemon juice and sea salt (Himalayan) over the steamed veggie. If you like to eat raw salad, my favourite salad dressing is to mix up chopped garlic with tahini (sesame paste), miso paste, lime, and extra virgin olive oil. Heavenly!
What is your favourite way of cooking veggie?