Tasty Tuesdays, Summer 2021: Vegetables 6 Ways

Summary

In this episode of Tasty Tuesdays, host Laura Bolen shares six healthy ways to cook vegetables, including roasting, grilling, and sautéing. She emphasizes methods that retain nutrients, like grilling and microwaving, while cautioning against boiling and frying. Laura demonstrates the ease of roasting, grilling on a George Foreman, and sautéing vegetables like onions, carrots, and celery with healthy alternatives like liquid aminos. She also shares insights on which cooking methods preserve antioxidants best and highlights delicious, nutritious recipes such as a vegetable sandwich and Mexican cauliflower rice. Tune in for simple, nutritious veggie cooking tips!

Takeaways

• 😀 Roasting vegetables at 425°F is an easy and flavorful method that creates a crispy exterior while keeping the inside tender. It’s especially great for broccoli and Brussels sprouts.
• 😀 Grilling vegetables, particularly on a charcoal grill, adds a unique smoky flavor. A George Foreman grill can be used as an alternative, and small vegetables can be grilled in foil packets.
• 😀 Sautéing vegetables like onions, carrots, and celery in olive oil on medium heat enhances their flavors and makes them a key base for many recipes. You can also use liquid aminos as a healthier alternative to oil.
• 😀 Frying is not recommended for vegetables because it adds unhealthy oils and extra calories, which don’t contribute to nutritional value.
• 😀 Microwaving vegetables is surprisingly a healthy cooking method, retaining 97.3% of antioxidants and nutrients compared to other methods like boiling.
• 😀 Boiling and pressure cooking lose the most nutrients because the nutrients leach into the water, which is then discarded.
• 😀 Some vegetables, like carrots and celery, increase their antioxidants when cooked, making them great for stews and soups.
• 😀 Bell peppers lose the most nutrients during cooking, so they are best eaten raw for maximum health benefits.
• 😀 Artichokes, beets, and onions retain all their nutrients during cooking, so these vegetables can be safely prepared using any method without worrying about nutrient loss.
• 😀 A simple vegetable sandwich, using grilled or sautéed veggies like mushrooms, zucchini, and peppers, can be delicious and nutritious, especially when enhanced with liquid aminos for added flavor.

Q & A

What is the primary focus of today's episode of Tasty Tuesdays?

The episode focuses on teaching viewers how to cook vegetables in six different ways, providing healthy and nutritious methods for preparing them.

Why is frying not recommended for cooking vegetables in this episode?

Frying is not recommended because it adds unhealthy oils and fats, contributing empty calories that don't provide nutritional value.

What is the first cooking method discussed for vegetables?

The first method discussed is roasting, which is easy, adds a robust flavor to vegetables, and results in a combination of soft yet crispy textures.

What makes roasting vegetables a great method for cooking broccoli and Brussels sprouts?

Roasting makes the flavor of vegetables more robust and delicious while giving them a crispy texture. It also allows for minimal added fat and helps enhance the taste of broccoli and Brussels sprouts, which may not be popular with everyone.

How does grilling vegetables differ from other cooking methods, and what flavor does it impart?

Grilling is unique because it imparts a smoky flavor, especially when using a charcoal grill. It is the only cooking method that adds this smoky taste to vegetables.

What is the advantage of grilling smaller vegetables like zucchini and peppers?

Smaller vegetables can be grilled in foil, which helps steam them, retaining their nutrients while imparting a smoky flavor.

What does the episode say about the healthiest cooking methods for vegetables?

The healthiest methods are roasting, grilling, and microwaving, with microwaving retaining 97.3% of antioxidants. Boiling and pressure cooking are the least healthy due to nutrient loss in water.

Which cooking method is best for preserving the nutrients in vegetables?

Microwaving is one of the best methods for preserving the nutrients in vegetables, retaining over 97% of antioxidants, according to studies.

Which vegetables are unaffected by cooking, and why?

Artichokes, beets, and onions are unaffected by cooking because their antioxidants remain stable regardless of the method used.

What is the benefit of using liquid aminos in cooking vegetables?

Liquid aminos is a healthy alternative to soy sauce, offering 16 amino acids, no artificial preservatives, and a gluten-free profile. It adds delicious flavor to vegetables, especially when sautéing, without extra oils.