Create amazing vegetables

Create delicious and nutritious vegetable dishes from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each dish serves four adults.

Get a printable version of Create Amazing Vegetables instructions. 

Step 1: Choose one or more vegetables to make 4 cups
Below is a table of ideas to help you brainstorm.

 

Arugula Cabbage Jalapeno Parsnip Swiss Chard
Asparagus Carrots Jicama Peas Sweet Potato
Avocado Cauliflower Kale Potato Tomatillo
Bamboo Shoots Celery Leek Pumpkin Tomato
Bell Pepper Collard Greens Lettuce Radish Turnip
Beets Corn Mushrooms Rutabaga Water Chestnut
Bok Choy Cucumber Mustard Greens Shallot Watercress
Broccoli Eggplant Okra Spinach Yam
Brussels Sprouts Green Beans Onion Squash Zucchini

 


Step 2: Choose a Cooking Method
  • Fresh: no cooking method required (salads, veggie trays, etc.).
  • Roast: Chop vegetables into uniform 1" cubes. Combine with 1-2 tablespoons olive oil and herbs as desired.
    Put on a baking sheet in single layer. Roast at 425°F til tender, 10-50 minutes depending on vegetable. Stir occasionally. Roasting brings out naturally sweet flavor of vegetables!
  • Steam: Bring water to a boil in sauce pan with steamer basket. Place vegetables in the steamer. Cover and steam until tender (3-10 minutes depending on vegetable). If vegetables are green, leave lid askew to help retain color.
    Season as desired.
  • Sauté: Heat a small amount of oil or water on low heat. Turn heat to medium-high and when pan is hot, add food.
    Don't over-crowd food. The goal is to create a crust around each piece of food in the pan so that it is browned and crispy outside and tender inside. Do not over-stir.
  • Grill/broil: Spray grill rack or broiler pan with cooking spray. Heat grill or broiler pan for 10-15 minutes. Add cubed or sliced vegetables. Leave ¾ inch between food items to ensure even cooking. "Flip" vegetables only once during cooking to sear. Use seasonings for flavor; add sticky sauces just before serving or pass sauce around table.
  • Boil: Place cubed vegetables in large pot and add enough water or stock to barely cover. Cover and bring to low boil over high heat; reduce heat and simmer until vegetables are tender. Do not overcook.

Step 3: Choose One or More Flavors (optional)
  • Chopped onion, celery, green pepper, hot pepper
  • Minced garlic and/or ginger
  • Lemon juice and/or zest
  • 1 - 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, sage, dill, etc.)
  • Salt and pepper to taste
  • Soy sauce, balsamic vinegar, red wine vinegar, sesame oil, or olive oil

Step 4: Choose One or More Extras (optional)
  • 1/4 cup breadcrumbs
  • 2 tablespoons grated parmesan cheese 
  • 1/4 grated cheddar or mozzarella cheese 

Directions
Select vegetables and cooking methods. Choose flavors and extras. Cook according to the instructions above. Add extras before serving.

 

Create Amazing Vegetables Recipe Collection 

cutting vegetables with a knife

Read Story

Preserve Your Fingers: Vegetable Cutting Knife Safety

Do you want to decrease the amount of time it takes to prepare dinner? Do you ever get nervous that you’ll cut yourself when you use a really sharp knife? Good knife skills can decrease food prep time and increase your chopping confidence!