Last summer, I told Farmer Chuck — the king of everything delicious at our CSA Sunrise Farm — that the onions we'd been getting in our basket were...Read More
The Secret of Veggies: Steam + Saute
During our pre-workout chit-chat this morning, one of my gym buddies said he needs new veggie recipes to help him get the ol’ diet cleaned-up again. This lead to a general commiseration about how we love Paleo/Primal/Dino-Chow/Real Food/Clean Food… but the amount of vegetable chopping that’s required is sometimes overwhelming. Plus, there are tons of delicious recipes that transform veggies into something special, but sometimes you just need to eat.
Remember: You’re going to need a lot of vegetables. If you’re following the Whole30 guidelines (and really, why wouldn’t you?!), that means approximately 2 cups of cooked veggies at every meal, give or take, based on your size, activity level, and the veggie.
But to keep it simple, figure it this way:
(1 cup X 2 different veggies X 2-3 meals per day) + (veggies for snacks)
See? That’s a lot of veggies.
For variety and to keep myself from going bonkers, I usually make raw veggie snack packs for snacks and cooked vegetables for dinner. Then sometimes, when I’m feeling really frisky, I switch it. Very exciting!
Here’s my secret for keeping a stash of delicious, satisfying veggies ready-to-go in the fridge with minimal fuss.
Serves a lot | Prep 5 minutes | Cook 7 minutes | Whole30 compliant
your favorite veggies (see below)
Wash your veggies under running water, then, using a sharp knife, cut or slice into desired shape, depending on your mood and tastes. It’s best if you keep the pieces roughly the same size, so they’ll cook evenly.
Heat a large, non-stick skillet over medium-high heat. Toss the still-wet-from-the-washing vegetable into the pan, cover with a lid, and allow the residual water to soften the veg a bit. Remove the lid, and stir vigorously with a wooden spoon until the vegetable is softened but not completely cooked. If the veg sticks to the pan or begins to brown, add a tablespoon of water to continue the steaming process.
Place each vegetable in its own container and store in the fridge. Be sure to pop the containers into the refrigerator while hot – cooling at room temperature allows bacteria to grow. I usually reserve the bottom shelf of my fridge for hot veggies.
When it’s time to eat, heat about 1-2 teaspoons of coconut oil in your skillet, then toss in the partially-cooked veggies and seasonings. No fuss, no muss, no chopping right before dining!
Veggie Best Bets
This method works best for fibrous, sturdy vegetables. Tender veggies like snap peas, snow peas, fennel, asparagus, and spinach are best cooked “to order.” This is a short list of vegetables that are good choices to have around for everyday fortification, and they’re hearty enough to stand up to this kind of pre-cooking:
bell pepper, sliced
bok choy, chopped
Brussels sprouts, cut in half
broccoli,broken into florets
cabbage (red or green), sliced or chopped
cauliflower, broken into florets
celery, sliced thin
collard greens, chopped
eggplant, sliced or chopped
green beans, whole
mustard greens, chopped
turnip greens, chopped
yellow squash, sliced