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Fresh Vegetables

  1. All vegetables should be washed to get rid of dirt and unwanted livestock. Don't leave your veg to soak as the water will leach out a lot of the nutrients contained in the veg.

  2. Try not to peel. Most of the nutrients are present near the surface so the thinner the peel the better. Scraping and scrubbing are better.

  3. Try and cut the vegetables into similar size chunks to ensure even cooking.

  4. Most veg will have more flavour if cooked with a little salt. Sea salt is reckoned to be the least unhealthy but its up you.


Boiling

This is the most common way of cooking vegetables

  1. For the same reasons as for not soaking, don't fill your pan with too much water.

  2. Most vegetables should be placed in the pan after the water has come to the boil. Old potatoes are an example of vegetables that should be placed in the pan with the cold water

  3. Once the veg have been place in the pot cover and turn up the heat to full.

  4. As the water starts to boil, partially cover and turn down the heat to a simmer.

  5. Continue to cook the vegetables until they tender but not mushy.

  6. The cooking water can make gravy or sauce. This will to use up the dissolved nutrients and also add a extra little flavour.


Steaming

This is healthier method of cooking vegetables as less of the nutrients are lost. Preparation is the same but cut root veg into smallish chunk.

There are four methods of steaming.

  1. Pressure Cooking. This is a fast method but requires the purchase of Pressure Cooker which can be a bit expensive

  2. Use of a steamer that fits on top of a saucepan of boiling water. This method tends to steam up the kitchen as well.

  3. Microwave. This method also requires a special cooking pot but they are relatively cheap.

  4. Wok. This is similar to “method 2” but requires bamboo steamers.


Stir fry

This is a very fast method of cooking vegetables but you need to cut the vegetables up quite small which adds a little to the preparation time. For best results use a wok but you could use a large frying pan.

  1. Prepare all the vegetables first and have close to hand.

  2. Heat up a wok and add a little cooking oil to the pan. When the oil is just starting to smoke add the vegetables. Don't add too much at once or you will cool the oil way below the temperature required.

  3. Keep the vegetables moving in the wok to ensure even cooking and to prevent sticking


Braising

This is a good method if your using the oven to cook your main dish. You will need a suitable oven proof dish such as a casserole. A lid is good but if you don't have one use aluminium foil instead.

  1. Switch on the oven to Gas Mark 4/350F/180C

  2. Prepare the vegetables.

  3. Heat up some oil/fat/butter in the casserole/pan

  4. Add the vegetables and cook for about 10 mins

  5. Turn off the heat and add a little water/stock to the pan and use a wooden spoon to scrape any frying residues from the pan.

  6. Add more water/stock to half cover the vegetables

  7. Cover and place in the oven.


Baking/Roasting

Root vegetables and onions can be cooked using this method.