Americans don’t eat enough vegetables. Well, Americans don’t really eat vegetables at all. Not surprising all things considered. We are the most obese nation, we are rather unhealthy for a developed nation (though this is the result of a wide variety of things), and the pooreryou are, the fewer options you have for eating healthy.
So, I thought I would talk about vegetables. No social commentary. I’ll do that later. Just vegetables and interesting, easy ways to eat them. A lot of the talk in the article concerned how difficult it is to prepare, plan for, and eat vegetables and well, that's just hooey.
One of the easiest in terms of full-meal preparation: stir fry. Excellent way to eat vegetables, especially if you’re a fan of wok cooking. High heat, small amount of oil (almost none with a well-seasoned wok), beautiful, natural flavors. I have a wonderful recipe for bok choy and dried mushrooms. That’s it. No sauce, no seasonings beyond a little EVOO and a little salt. Delicious.
But ok, I was thinking that eating vegetables is even simpler than stir fry. Stir frying with a good, well-seasoned cast iron wok takes a bit of practice and a bit of confidence with cooking at high temperature. It also takes fast hands. So, I read this article and immediately I’m thinking about how easy it is to cook vegetables quicker than you can say “fast food hamburger.”
You only need three things: a steamer bowl, a food processor, and lemon juice.
Most any vegetable is improved with lemon juice. I like to go to my local farmer’s market. I’ll get broccoli, peas, green beans, whatever. Something green. Throw it in the steamer, give it 3-5 minutes, a little lemon juice, a little salt. Easy like Sunday morning. The freshness of the veggies straight from the market adds all the flavor you need, and the lemon juice is a nicely tart complement. Do they get mushy? Blanche them in a cold water bath. Just shove those veggies in some cold water to stop cooking them. Shake ‘em off, plop ‘em down. Crispy deliciousness.
Store bought, which most of use most of the time, isn’t as naturally flavorful, but it’s still good. And if your market sucks, then frozen is often better than what they have in the produce section. Flash frozen vegetables shortly after harvesting can be delicious with the same simple preparation.
Or red pepper. Get some nice bitter greens: kale, mustards, chard. Wilt over medium heat with some olive oil and red pepper flakes. Toss with a rich nut like walnuts (to balance the bitterness), another little shot of lemon and you’re set.
Another simple preparation. Take milder veggies like cauliflower, steam almost to doneness, toss with a little balsamic vinegar and grated parmesan, then bake. Yes, bake. Yummy, and no time at all.
I am a big fan of simple and direct cooking. And with experimentation, veggies are some of the easiest and most pleasing dishes to prepare. When I read that Americans don’t eat vegetables, I scratch my head. But they’re so easy and flavorful! You can do most anything to a vegetable and it will taste passably good. The flavors are so varied, so unique, and so subtle that veggies just call out for experimentation with different tastes and flavor combinations. Try to think about where you’ve tasted anything quite like a carrot. And think about what can be done to it. Shred it over a salad, toss it with a mild tahini/curry sauce, make a carrot slaw. On and on and on. Veggies should just never go to waste in a household. Too much spinach? Dip time! I don’t even know how I would replicate or describe the taste of Arugula, or why leeks are so delicious, or why sometimes I like white onions and sometimes red. When I think of how many good things can be done to and with veggies, I’m just astounded we don’t eat more of them.
In comparison to vegetables, why the hell would I eat a fat-soaked, salt-laden french fry? Don’t misunderstand, I get the appeal. Fat, salt, and carbs are like heaven from time to time. But they pale over time in comparison to the rich subtlety and endless combinations of vegetables. I know, potato = veggie, but when it comes in the form of a french fry it might as well be a guided missile aimed at your heart.
And if you’re thinking that you don’t have time to experiment, guess what? You don’t have to! Aside from lemon juice and olive oil, you’re all set. But even better, there’s this wonderful little book. The Flavor Bible. They surveyed a bunch of chefs to list the foods that paired well with other foods and then ranked them from most common to least. The result is an endless recipe book. Want a recipe for guacamole dip? Look up Avocado. You will see ingredients like red onion, lime juice, tomato, etc. Follow the leads of these chefs and pretty soon you will have standard ideas of standard flavors and dishes. Look up cauliflower or spinach and start experimenting!
So….eat your veggies!
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