If You Don’t Like Vegetables, You’re Probably Cooking Them Wrong!
That’s quite a statement, I know. That’s like saying that if you don’t enjoy MTV’s Jersey Shore you aren’t intelligent enough to grasp its deep poeticism. But I’m prepared to back this one up. If you don’t LOVE eating vegetables as a daily part of your Badass journey, then you may have never had them
prepared the right way!
We all know we should eat our vegetables. And if your produce aisle were a high school algebra class, broccoli, kale, cabbage, Brussels sprouts, collard greens and spinach would be the brainiacs at the front who have every answer and ask the teacher for extra homework. Think of them as the Michael Phelps of Foliage, the Lance Armstrong of leafy greens.
Their resume:
- Excellent sources of vital nutrients such as calcium, magnesium and Vitamins A, B6, C and K
- Rich in beta-carotene and lutein, nutrients which drastically improve your overall skin, hair and eye health
- Clinically proven to boost your immune system and prevent sickness
- Full of powerful phytonutrients which cleanse and detoxify your internal
- organs and energizing your entire body
- Extremely low in calories and rich in insoluble and soluble fiber.
Their high volume makes them perfect for anyone trying to lose weight -- they simply take up more room in your stomach. Even better: Recent studies have shown that increased consumption of
cruciferous vegetables reduces your risk of developing breast, ovarian, prostate, colon and other cancers.
So not only will more leafy green vegetables make you healthier, leaner, prettier and more Badass -- they may actually keep you alive longer.
So, why aren’t you eating more of them?
If you’re like most of us working towards that Badass body, you’ve probably been trying to incorporate those green, crunchy vegetables into your diet – a side of steamed broccoli here, a limp “garden salad - hold the cheese” there. You’ve probably suffered through your fair share of soggy green beans, wilted spinach salads and pungent broccoli sprouts.
If we aren’t drowning these veggies in fattening sauces, salad dressings or cheeses, we're mutilating them by microwaving, freezing and processing them beyond the boundaries of good taste! No wonder many of us don't like our daily servings.
So what’s a busy Badass to do? I’d like to teach you a simple, easy, delicious method of veggie preparation so that you can actually enjoy the process of nourishing your body. We have to enjoy our healthy choices or we won’t commit to them for life.
The secret to tasty veggies comes down to one simple rule — a rule that will change the way you view broccoli, cauliflower and cabbage forever: “Everything Tastes Better at 425 Degrees.”
Trust me. Once you taste vegetables the way they were meant to be eaten -- gently roasted to a delicious golden, caramelized brown -- you will be a veggie convert. The technique is simple, requiring just your vegetable, a dash of healthy oil, the seasoning of your choice, and a well-heated oven.
Here we go...
Step 1: Preheat your oven to 425 degrees.
- The high temperature is the key principle of the roasting method. Any lower than that and your humble veggie won’t achieve that browned, caramelized exterior that makes roasting so magnificent. Remember - like the grill marks on a steak, brown food equals good food!
Step 2: Prepare your vegetable.
- For today’s purposes, I’m going to use broccoli, because its plentiful, budget-friendly and is absolutely one of my favorite foods.
- Trim vegetable into bite size pieces and place into a shallow roasting pan.
- Here’s the important thing: DO NOT ROAST WET VEGETABLES. Seriously. It must be completely dry before roasting, as any remaining moisture on the vegetable will cause your food to steam instead of roasting.
- You absolutely can (and should) wash your vegetables if they haven’t been prewashed, but dry them completely before roasting. If you don’t have time to air dry your veggies, a salad spinner works great.
Step 3: Lubricate with a heart-healthy oil.
- You need to eat fat to burn fat, and the small amount of oil completely transforms the dish and brings out the true flavor of your vegetable. Food is not the enemy, and neither is that amazing bottle of olive oil! This is good fat, good calories.
- For one head of broccoli, I find I only need about 1 tsp of oil. Today I used garlic-scented grapeseed oil, as its high heart-healthy monounsaturated fats and has a very high smokepoint and subtle flavor.
- Olive Oil, Walnut oil and canola oil are also great choices.
Step 4: Season your vegetable(s)
- Never, ever, ever forget salt and pepper!
- Start by just using salt and pepper to TRULY taste vegetables the way nature intended, then
- experiment as you become more comfortable with roasting.
- For my broccoli today, I used my favorite simple seasoning combo: 1 tsp flaky sea salt, ½ tsp black pepper, 1 tsp lemon zest, 1 clove minced garlic
- Once you discover the benefits of roasting vegetables, you will realize that the sky’s the limit. Flavorings such as citrus zest, cayenne pepper, freshly ground ginger, capers, chopped nuts, dried fruits and fresh herbs are all great options.
Step 5: Roast!
- Pop that dish in the oven and walk away. Your roasting time will vary, but could take anywhere from 15 – 25 minutes. This isn’t an exact science, so check back periodically and toss the vegetables around the dish a few times to ensure even browning.
- Optional: For today’s broccoli, I added 1 tablespoon of lemon juice and 1 ounce of shredded parmesan cheese about 2 minutes before removing the plate from the oven. Don’t do it until your broccoli is completely roasted and golden brown – otherwise you’ll end up with lemon steam and burned cheese!
- This is my absolute favorite flavor combination – the crunch of the roasted vegetable, the crispy brown edges, the acidity of the lemon zest and the slightly melted cheese – perfect!
Today we concentrated on the superstar leafy greens, but this method works for just about every vegetable –- beets, cabbage, onions, fennel, carrots, squash and more! We’ll explore more of the produce aisle – and your roasting pan – in later Badass Foodie posts.
Until then, tell me what’s your favorite vegetable roasting combination? Do you have a preferred flavoring, spice or roasting method? If you’re already a pro at roasting, tell me how YOU enjoy your vegetables below!
Coming tomorrow: About those Girl Scout cookies -- Badass or just bad for your ass?
