Vegetable Cooking Tips
Whichever cooking method you use, remember that to ensure the best flavor, color, texture, and nutritive value, cook the vegetables until just tender. The less water you use, the more nutrients will be retained in the vegetable. -Information from the Alabama Cooperative Extension System
Baking
Vegetables such as winter squash, tomatoes, and potatoes can be baked whole in their skins. Other vegetables can be cut into pieces, seasoned, and baked. Place the vegetables on a pan and bake at 350 degrees until tender.
Stir-frying
Stir-frying is best for tender vegetables that are high in moisture. Cut vegetables into pieces and put into a frying pan with 2 to 4 tablespoons of oil and a small amount of water if needed. Cover the pan, and cook over low heat for a short time, stirring occasionally. Stop cooking when the vegetables are still slightly crisp.
Boiling
This method retains the least nutrients because they are washed away by the boiling water. Bring water to a boil. Add vegetable, cover, and quickly bring water back to a boil. Reduce heat and cook gently until just tender. Drain water and season.
Steaming
The same as boiling except place the vegetable in a perforated container over boiling water. Because the vegetables are not submerged, more of the nutrients are retained.
Microwaving
Results are similar to steaming vegetables. Chop and lightly season vegetables. Place in a microwave-safe bowl with about 3 tablespoons of water for every pound of vegetable. Microwave on high. Cooking times can vary greatly. Generally, firmer vegetables take longer to cook than softer vegetables. Microwave for 1 to 3 minutes; each minute after, check with a fork to determine when vegetables are tender.
Grilling
Put mixed, chopped vegetables in foil with seasoning and butter or place on a skewer. Put them on a section of the grill with low heat. If using a skewer, turn frequently to prevent burning.
Being a southern girl with a garden is a badge of honor for me. I watched my grandparents and parents garden growing up. I can write an essay on the taste of a home grown tomato that has been kissed by the Alabama sun, right off the vine in a way that will make you drive miles to get one. There is just nothing better.
And the great thing is here in our great state, you don’t have to have a backyard garden to enjoy the season. All of our local farmers are just as proud of their bounty and will sell it to you even if you wanted to pick it yourself. This summer, support your local farmers, farmer’s market or produce stands and just taste and see! Meanwhile, we can help you with how to prepare this bounty with a few
of our favorite recipes here and at thebutteredhome.com.
Cucumber and Onion Sour Cream Salad
- ½ cup sour cream
- 3 tablespoons white wine vinegar
- 1 tablespoon agave syrup
- ½ teaspoon pepper
- 4 cucumbers, peeled and thinly sliced
- 1 small onion, thinly sliced
In a large bowl, mix sour cream, vinegar, agave and pepper. Whisk or mix well until smooth. Add in cucumbers and onion.
Low-Carb Parmesan Green Beans
- 1 pound fresh green beans, washed and trimmed
- 2 tablespoons avocado oil
- 1 tablespoon fresh minced garlic
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup Parmesan cheese, grated
Preheat oven to 400 degrees. In a large bowl, combine green beans, avocado oil, garlic, salt and pepper.
Spread on a parchment lined baking sheet in a single layer. Cook for 15 minutes, remove from oven, stir and arrange in a single layer again.
Evenly sprinkle Parmesan cheese over the top of the beans and return to oven for 5 to 7 minutes more. Allow to cool slightly and serve warm.
Oven-Baked “Fried” Green Tomatoes
- 3-4 medium green tomatoes, sliced
- ½ cup almond milk
- 1 egg
- ½ cup almond flour
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne pepper
- ½ teaspoon pink salt
- 2 tablespoons Parmesan cheese, grated
Preheat oven to 425 degrees. Spray a sheet pan with a small amount of cooking spray or use parchment paper.
Slice tomatoes to about ¼ inch thick. Mix almond milk and egg, whipping until combined in a small bowl. In another bowl, mix almond flour, garlic powder, paprika, cayenne and salt.
Place tomato slices in egg mixture and remove with a fork. Dredge in dry mixture and set aside on the prepared sheet pan until all are battered.
Sprinkle with half of the Parmesan cheese and bake for about 10-15 minutes until brown. Carefully remove from oven and turn tomatoes over and sprinkle with the remainder of the Parmesan cheese. Return to oven and bake for another 5-10 minutes until done. Cool and serve.
Vegetable Soup
- 2 cups fresh tomatoes, peeled and chopped
- 1 cup potato, chopped
- ½ cup onion, chopped
- ½ cup bell pepper, chopped
- 1 cup peas
- 1 teaspoon salt
- pepper, to taste
- 1 teaspoon sugar
- 6 tablespoons butter
Cook vegetables until tender. Add salt, pepper, sugar and butter. Serve with cornbread.
Pat St. John, Cherokee EC
Zucchini Boats
- 3 small zucchinis
- 3/4 pound ground beef
- 1 small onion, finely diced
- 1/2 red bell pepper, finely diced
- 1/2 green bell pepper, finely diced
- 1 cup mushrooms, finely diced
- 1 cup shredded cheddar, divided
- 1/2 cup ketchup
- Salt, pepper and garlic powder, to taste
Trim ends off zucchini. Slice lengthwise and scoop out middle to make a “boat.” In a skillet, cook beef, onion, peppers and mushrooms and drain. Take off heat and add salt, pepper, garlic powder, ketchup and 1/2 cup cheese. Spoon mixture into zucchini shells and lay in a greased 13×9-inch baking dish. Sprinkle with remaining 1/2 cup cheese. Add a few tablespoons of water to the bottom of the dish and cover with foil. Bake at 350 degrees for 45-60 minutes or until zucchini is tender.
Renee Bykowski, Baldwin EMC
