This is not another Thanksgiving-themed nutrition column; one can write about creative ways to use turkey leftovers only so many times! However, if you use some of these tips while preparing the big meal, I guess I’ll simply call this column ‘timely.’
Today, we’re talking vegetables, and how to cook them. While the turkey may be the star of Thanksgiving, it’s really the sides that do it for me. As I get older, I feel more and more torn between the nostalgic dishes of my past, while also wanting to try fresher, newer recipes that feel a bit more gourmet. (I’m looking at you, green bean casserole.)
Let’s jump right in.
Perhaps the most common ways to cook vegetables is by sautéing them. What could be easier than tossing some cut-up veggies in a skillet and letting them do their thing? Not much, truly. But, there are some tips and tricks I’d be remiss not to mention.
First, consider the goal: are these vegetables destined for a soup or sauce, or are they going to play a starring role on the plate? If the former, we’re a bit less concerned about browning. If the latter, there’s a lot you can do to (almost) guarantee a good outcome.
Begin with cut-up veggies of about the same size, and heat a little oil in a large skillet over medium to medium-high heat. You want as much cooking surface as possible; contact with the hot pan allows for caramelization. Also, don’t crowd the veggies! (This comes into play with roasting, too.) Vegetables release water as they cook, and if they are too close together, they will steam instead of brown. Sauté them in two batches if necessary, and wait to salt until they are almost finished cooking. Lastly, be patient. Avoid the urge to stir constantly; the veggies won’t brown without constant contact with the hot pan. This method works best with most vegetables, such as onions, peppers and zucchini. Harder veggies that contain less water, like squash or broccoli, benefit from a quick steam before sautéing. Simply add a little water to your skillet, cover and steam for a few minutes. Then, raise the heat to allow the water to evaporate before adding your oil and sautéing briefly.
Steaming is another quick way to cook vegetables. Did anyone else grow up with the metal steamer basket that opens and closes like a flower? I don’t steam often, but when I do, it’s usually broccoli. (Although, with the advent of the steam-in-the-bag frozen vegetables, does ANYONE steam on the stove anymore? I digress.)
Additionally, steaming helps retain the vegetable’s nutrients, as cooking in water would cause them to be lost. Water-soluble vitamins (examples: Vitamin C and B vitamins) easily leech out in cooking water. In fact, some vegetables can lose half their Vitamin C when cooked in water. So, unless you plan to use the cooking water, steam or sauté vegetables instead.
On the heels of steaming, we have a quick ‘accessory’ method: blanching and shocking. If you’re preparing your vegetables for freezing, or want to retain the most color and crispness, consider a very quick steam (blanching) and then dump the veggies into ice water. This cools them down quickly and stops the cooking process, preserving texture and color. After the ice bath, dry your veggies and store them in the fridge or freezer.
Lastly—and my favorite—is roasting. It’s quicker than you think and a great way to maximize flavor and texture. Follow many of the same rules for sautéing: don’t use too much oil, don’t crowd the veggies and don’t stir too often. I like to use half sheet pans, drizzle with oil, salt and pepper, and cook at 400 degrees. The higher heat helps give them a nice crisp crust and cook more quickly.
I’ll be sautéing onions and celery for my stuffing, steaming potatoes for mashed potatoes (if you haven’t tried Pioneer Woman’s recipe, you’re missing out!) and roasting Brussels spouts this year for my Thanksgiving meal!
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