So… WHAT IS A VEGETABLE??? (I love them!)
It quite simply is a PLANT or PART or a plant that is used either RAW or COOKED as FOOD for Me and You!
They can be divided into 8 different PARTS:
LEAVES – like cabbage, spinach or lettuce
SEEDS – like beans, lentils or peas
ROOTS – like beet, carrots or sweet potato
TUBERS – like root ginger or potato
BULBS – like chives, garlic, onions or leeks
FLOWERS – like artichoke, broccoli or cauliflower
FRUITS – like cucumber, aubergine, peppers, pumpkin, squash, snap peas or tomato
STEMS and SHOOTS – like asparagus or celery
What do I look for when BUYING fresh vegetables?
Vegetables should always be FIRM, CRISP and BRIGHT in COLOUR, with no defects!
bruising on the skin, insect damage, , skin punctures and decay
Vegetables are usually grow IN or NEAR the ground,
so it is important to always RINSE them under cool running water as microorganisms can be in the soil that clings to your vegetable!
So…WHY do we COOK our vegetables?
Cooking our veggies makes them easier to eat and digest!
And some veggies actually have a better flavour after cooking – I definitely prefer cooked to raw!
BAKE, FRY, STIR FRY, STEAM or BOIL,
All of these methods can be used to cook your veggies, but its best to know which ones work best for each type of vegetable and how long they cook for…
|Vegetable||Portion||Form||Boiling time||Steaming time||Baking time|
|Artichoke||450g||Whole, pared||30 min||35 min||30—60 min|
|Asparagus||450g||Whole, Woody ends removed||10-15 min||25 – 30 min|
|Beans||340g||Whole or broken||20-25 min||25-30 min|
|Broccoli||1 bunch||Florets, woody stems removed||10-15 min||25 – 30 min|
|Cabbage white||450g||Shredded||8 – 10 min||10 – 12 min|
|Cabbage red||450g||Shredded||15 – 20 min||25 – 30 min|
|Carrots||450g||Whole||20-25 min||25 – 30 min||35 – 45 min|
|Halved or quartered||10 – 15 min||20 – 30 min|
|Cauliflower||675g-900g||Florets, woody stems removed||8 – 10 min||10 – 15 min||30 min|
|Potato||450g – 675g||Whole||30 – 35 min||40 min||40 – 60 min|
|Halves or quartered||20 – 30 min||30 – 35 min||40 min|
|Sweet potato||450g – 675g||Whole||30 – 35 min||35 – 40 min||30 – 50 min|
|Halves or quartered||20 – 30 min||30 – 35 min||30 – 40 minutes|
|Spinach||450g||Stems and roots removed||3 – 6 min||5 – 10 min|
|Summer squash||675g-900g||Pared and sliced||5 -15 min||10 – 20 min||15 – 20 min|
|Tomato||450g||Whole||5 – 10 min||10 min||20 – 30 min|
Paring is to cut away all external parts of fruits and vegetables, both outside and under skin layers such as barks, shells, skins and pith so that the fruits and vegetables flesh is all that is left.
when vegetables are partially or fully covered in water and the water is so hot there are large bubbles
cooking in steam, when the vegetable is suspended on top of simmering water
when we place vegetables in the oven under direct heat
Happy Cooking :)