Food & You & Spring Vegetables
When spring makes its grand entrance each year, it brings with it many seasonal vegetables to add a new element to your next dinner masterpiece. This season’s produce includes artichokes, asparagus, chard, radishes, Vidalia onions and beets. Try the below tips for great vegetables sure to put a spring in your step!
Sauté ‘em!
Sautéing is cooking food in a small amount of oil in a shallow, open pan on a stovetop over relatively high heat. Only a very small amount of vegetable oil is needed to lightly coat the pan for sautéing. This method of cooking browns the vegetables, while maintaining their moisture, texture and flavor. Vegetables are usually cut into small pieces or thin slices and constantly stirred or tossed to facilitate fast cooking. Almost all vegetables are suitable for sautéing. However, harder varieties, like potatoes, broccoli and carrots, should be partially steamed or blanched first.
5 Steps for Sautéing Vegetables
1. Wash and cut vegetables into bite-size or smaller pieces.
2. Pour vegetable or olive oil into pan. Use just enough to lightly coat the bottom. Heat the oil on high heat.
Tip: Choose a stovetop pan with a heavy bottom to allow for even heat distribution. For best results, select a wide pan with sloping edges.
3. Add vegetables to hot oil, taking care not to overcrowd the pan. Be sure to give the vegetables plenty of breathing room for quick browning.
4. Stirring or tossing frequently, cook until vegetables are browned. This should take about 4 minutes. Do not overcook.
5. Transfer to a serving dish and enjoy!
Spring out of bed for breakfast!
- Add sautéed spring vegetables to your morning omelet or scrambled eggs.
- Use a food processor to create a seasonal vegetable juice.
- Make a breakfast burrito in a whole wheat tortilla with low-fat cheese, tofu or eggs, and your favorite spring vegetables (asparagus, onions, etc.).
- Add some color to your hash with a variety of seasonal vegetables.
Be creative!
- Use a food processor to puree your veggies. Add a little garlic and a few herbs and spices to create a healthy dip or a light soup.
- Mix vegetables into your pasta or risotto.
- Try vegetables on top of a white pizza or flatbread.
Check out all the vegetable recipes added to the Food & You recipe site! You’ll find recipes where you can put those spring vegetables to use! Try out the couscous paella, rainbow chard and asparagus risotto, and spring vegetable hash.
