VEGETABLES
Asparagus
1. Grill- brush with lemon juice then throw on bbq
2. Stir Fry- mix with mushrooms, then add fish or chicken
3. Steam- be careful not to steam too long, or veggie will get too mushy
Beets
1. Salads- Chop cooked into small pieces for a colorful additions to your greens
2. Root Medley- mix together with turnips, parsnips, and potatoes for a hearty dish
3. Bake- Add lime juice and jerk seasoning for a jazzy side dish
Bell Peppers
1. Grill- Wrap in foil, thread onto a shish kebab or lay pieces right onto the grill
2. Stir Fry- one of the most popular veggies in asian cooking
3. Raw- match stick size pieces of red, green, and yellow are god in a salad
Bok Choi
1. Steam- the healthiest way to eat veggies
2. Stir Fry- mix with water chestnuts, carrots, and broccoli
3. Salad- steam then cool and mix with your favorite greens
Broccoli
1. Steam- the healthiest way to eat veggies
2. Raw- cut into small pieces for a bite sized snack
3. Stir Fry- the stalks are jsuta s tasty as the buds
Brussel Sprouts
1. Steam- 12-15 minutes the heaslthiest way to eat
2. Stir Fry- chop into quarters then cook like cabbage
3. Soup/Stews- be sure to discard any wilted outer leaves before adding to your recipe
Cabbage
1. Stir Fry- try different varieties
2. Salad- both red and green cabbage adds color
3. Soups/Stews- Plentiful source of vitamin C
Carrots
1. Steam- preserves the most vitamins and minerals
2. Raw- baby carrots are sweeter than the larger ones
3. Saute- try cooking them in apple juice for a surprising flavor
Cauliflower
1. Raw- chop small bunches to add flavor to salads, and for quick snacks
2. Steam- Replace the traditional cheese sauce with a slash of balsamic vinegar
3. Stir Fry- Cut into small pieces
Celery
1. Salads- gives a great crunch to any salad
2. Soups/Stews- adds great flavor to any soup or stew
3. Stir Fry- mix with onions and mushrooms
Cucumbers
1. Raw- sprinkle with cracked pepper and salt for a delicious snack
2. Salads- adds great crunch to a salad
3. Cucumber Salad- mix onion, vinegar, and a sugar substitue. stir and refrigerate
Eggplant
1. Ratatouille- stew with tomatoes, bell pepper, onion, and garlic. Serve hot or cold
2. Grill- marinate then put on the bbq
3. Cacciatore- add home made tomato sauce for a great Italian meal
Green Beans/String Beans
1. Steam- be careful not to over cook
2. Stir Fry- mis with onion, mushrooms, and chopped red pepper
3. Green Bean Salad- delicious hot or cold
Greens (mustard, collard, turnip)
1. Saute- add crushed red pepper for an extra zest
2. Steam- cook for 30 mins, then mix into cooked onions and rice
3. Parboil- just remember that most greens cook down by at least half
Lettuce
1. Salads- try endive, romaine, green leaf, and red. The darker the more nutirents
2. Wilted- toss your favorite combination of greens with vinegar
3. Wraps- use leaves in place of tortillas
Mushrooms
1. Raw- chop and eat by themselves, or toss into your favortie salad combination
2. Steam- all kinds of herbs work with these veggie
3. Stir Fry- mix in a variety for different tastes
Snow Peas
1. Stir Fry- a favorite in Asian dishes both for flavor and crunch
2. Steam- be careful not to over cook
3. Salads- trim the ends of the pods then mix in a splash of vinegar as dressing
Spinach
1. Salads- add in egg whites, but skip the fatty bacon
2. Saute- Mix with your stiry fry or ground protein for added flavor and nutrients
3. Steam- trim the bitter stems, then steam jsut the leaves
Sprouts (bean, alfalfa)
1. Salads- try to use the lighter sprouts, such as alfalfa, for the most flavor and nutrients
2. Stir Fry- A chinese favorite, mix with pea pods, celery, and mushrooms
3. Salsa- chopping sprouts into your salsa for a different texture and crunch
Summer Squash/Zucchini
1. Steam- mix several varieties at once for a great combination of flavors
2. Stir Fry- keep a close eye on them because they tend to cook quickly
3. Shish Kebab- thread each slice onto swewers
Tomatoes/Tomato Sauce
1. Salads- chunks, slices, or wedges
2. Salsa- roasted or raw, mix with onions, garlic, and chilies for a fantastic salsa
3. Stuff- fill with tuna, chicken, or turkey, and rice for a great meal