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Vegetable lovers tend to love their veggies cooked in any way: grilled roasted, steamed, stir-fried, however. Others need more convincing to eat their minimum three servings of veggies a day. (Serving recommendations vary by age group. Here’s the latest government Food Pyramid.)
One way to get people to eat more vegetables is to combine them with popular flavors. That doesn’t mean fried zucchini and ketchup, however. Here are several better-for-you ways to amp up the flavors and make veggies sexy. They come from Flavor & The Menu, a magazine that delivers ideas and trends to professional chefs.
FOR GREEN SALADS & SLAWS
Here are four ideas to that add appeal to your salads:
Garnish or toss a green salad with shredded cheese or toasted nuts/seeds and fresh or dried berries. If you don’t have time to make a salad from scratch, buy a ready to eat salad or slaw mix.
Caramelize your lettuce. Grill romaine hearts as a base for your salad. You can lightly grill other salad ingredients (bell peppers, tomatoes) or simply add croutons, shredded cheese or any other ingredients. Here’s a recipe for Grilled Caesar Salad.
Yummy caramelized cauliflower. Photo courtesy PaperChef.com.
Serve crudités as a first course—baby carrots, broccoli and cauliflower florets, snow peas and other favorites—with hummus, a simple aïoli (garlic mayonnaise—here’s the recipe) or balsamic vinaigrette dip*.
Make wilted salads: Add a warm dressing to spinach, kale or a baby braising greens mix. It will slightly wilt the greens. Here’s a recipe hot bacon vinaigrette that you can use with lettuce, kale or other greens.
*Easy balsamic vinaigrette recipe: Blend together 1/4 cup balsamic vinegar and 3/4 cup olive oil with 1/2 teaspoon each salt and freshly ground black pepper (or to taste). Optional: Add 1 tablespoon chopped garlic and/or fresh parsley or other herb.
Some bits of bacon and sautéed onions add
great flavor to green beans. Photo courtesy
Go Bold With Butter.
FOR COOKED VEGGIES
Add umami elements to roasted, steamed or sautéed vegetables: bacon, Parmesan cheese, roasted garlic, sautéed onions or soy sauce (flavor it with minced ginger, garlic and chives/green onions). Fish-friendly families should try chopped anchovies, anchovy paste or Asian fish sauce*.
Caramelize your veggies. Caramelization is what happens when the natural sugar in a food break down under heat and forms new compounds. The food turns brown and becomes caramel—a broad term that extends to more than just candy and sauce. Roasting, grilling and pan-searing add flavorful caramelization and soften the bite of vegetables like broccoli and Brussels sprouts. You can even cramelize a slaw mix. Here’s how to caramelize.
Please the spice-lovers with Asian flavors like sweet chile sauce, Sriracha and kimchi. Use chili and Sriracha sauces in your recipes or as condiments. Mix kimchi—Korean pickled vegetables—with grains, potatoes and vegetable medleys.
Stir-fry sturdy greens (those which have tough ribs and leaves, such as bok choy, broccoli, broccoli rabe, cabbage, collards, kale, mustard greens, spinach) to create an easy side dish or a bed for proteins.
Create a colorful warm “salad” using on-trend healthy vegetables such as sliced or diced sweet potatoes or butternut squash, beets and kale.
Pan-sear sliced mushrooms with shallots, then add cream and cheese for an elegant à la carte addition to steaks and chops.
Read more about food, glorious food at GetFlavor.com.
†Fish sauce was the favorite condiment of the ancient Romans (read all about it). Today, it remains a favorite condiment in Asia, with each country varying the recipe: Vietnamese nuoc nam, Thai nam pla and Cambodian tuk trey, Burma’s ngan-pya-yem, Korea’s jeotgal, Laos’s nam pa and The Philippines’ patis and bagoong. Related products include the Malaysian shrimp paste belachan and a similar product in Myanmar called nga-pi.
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