Cooking Guide
Grilling
What is it ?
Grilling is a cooking technique that involves searing vegetables and meat on a hot surface. Grilling food is often a quick method of cooking that can be done on a gas or charcoal grill.
Why Grill Veggies?
- Charr and smoke of the grill creates a unique flavour
- Makes for an easy clean-up since there are no extra post/pans used
- Grill marks make for an eye-catching presentation
Tips:
- Keep the lid closed ! It helps the food cook faster because the heat won’t escape.
- Leave the food on the grill! Avoid moving and flipping multiple times
- Use a grill brush to clean grill before cooking
- Use canola for its high smoke point and omega -3 fatty acid content
- Keep a spray bottle of water on hand to put out flare ups
Roasting Vegetables
How to
First, Cut vegetables into equal sized pieces
Tip: equal sized pieces ensures equal cooking for vegetables
Second, Toss with canola or olive oil
Tip: Use 2 Tbsp of oil each pound of vegetables
- 1 pound = medium sweet potatoes, 1 broccoli crown, 5-6 carrots
Third, season with herbs and spices
Tip: Use 1 Tbsp of spices for each pound of vegetables
Fourth, Place vegetables in a flat layer, evenly spaced on the pan
Tip: Use parchment paper to prevent vegetables from sticking
Fifth, Roast until crispy on the outside and tender on the inside
Tip : check for doneness by browning
- Roast vegetables at 375-425 degrees Farenheit for 15-35 minutes
Salting tips:
- Add salt before roasting for hard – fleshed vegetables like potatoes, Brussel sprouts, carrots, and cauliflower
- Add salt after roasting for soft fleshed vegetables like zucchini, summer squash, and eggplant
Braising and Glazing
What are they?
Braising: simmering the vegetable (or meat) in a small amount of Liquid in a covered pot to concentrate and enhance Liquids flavor and tenderizes the item in the pot
Glazing: reducing a cooking liquid until it coats your vegetables with a deeply flavoured , glossy, and beautiful sauce
Why braise and glaze your veggies?
It brings out flavours that might have gone unnoticed, as well as offers a softened texture . As the vegetables cook they release their own savory juices into the Liquid in the pan.
How to braise
- Start with aromatics (butter,oil,etc.)
- Add vegetable & Let them brown
- Add a small amount of liquid to halfway cover the vegetables
- Reduce low ,cover, and cook until tender
How to glaze
- Follow steps for braising
- If the vegetables are cooked through but there is still a lot of liquid in the pan ,
- Cook liquid down until syrupy and add vegetables back in
Microwaving vegetables
How to
First, Cut vegetables into equal sized pieces
Tip: equal sized pieces ensures equal cooking for vegetables
Second, Place water & oil in a microwavable safe bowl
Tip: use 1-2 Tbsp of oil and 1 Tbsp of water for each pound of vegetables
- 1 pound = 2 medium sweet potatoes, 1 broccoli crown, 5-6 carrots
Third, Place vegetables and seasoning in the microwaveable safe bowl
Tip: use 1 Tbsp of spices for each pound of vegetable
- Add dry seasoning prior to cooking
- Add fresh seasonings after cooking
Fourth, cover loosely with a lid
Tip: substitute a damp paper towel for a lid if needed
Fifth, Microwave for 3 minutes on high, stop and stir Continue cooking in 1-minute intervals until vegetables reach desired texture
Tip: check for doneness with a fork
Cooking tips:
- 3-4 minutes for crunchy vegetables
- 5-7 minutes for softer vegetables
- 8-10 minutes for dense vegetables
Hearty Salads
For all Meals and seasons
Use my plate guidelines as a framework for creating a flavourful , eye catching , and balanced meal!
1/2 vegetables +1/4 whole grains + 1/4 protein
How to Make a Great Salad
- Crete base of veggies and leafy greens
Veggies
Bell peppers , tomatoes, cucumbers, green beans, asparagus, carrots ,mushroom, beets
Roasted Veggies
Cauliflower, Brussels sprouts, squash, sweet potato
Leafy Green
Spinach, romaine, arugula, cabbage, kale, spring mix
- Add whole grains and proteins
Cooked Whole Grains
Brown rice, farro, bulgur, quinoa
Proteins
Eggs, shelled edamame, rinsed canned beans, grilled tofu, cooked lentils, grilled or rotisserie chicken, salmon, shrimp
- Top with healthy fats and fruits
Healthy Fats
Sliced avocado; nuts and seeds: almonds, pistachios, pepitas, pecans, walnuts, peanuts
Fruits
Golden raisins, dried cranberries, fresh pomegranate seeds, strawberries, mandarin orange wedges
Tip: save time and money by using leftovers: cooked grains, rotisserie chicken, canned beans, or frozen vegetables
Dressings 101
Step Up your Salad Game!
Create depth through temperature variation
How to Make
Cold Dressing
- Combine acid, oil, and seasonings in a mason jar with lid.
- Shake vigorously for 2 seconds until fully emulsified (oil and acid mixed).
- Taste and add additional seasonings to balance the flavours as needed
Hot Dressing
- Combine acid, oil, seasonings, and cornstarch in a small pot
- Heat mixture on medium-high and stir until it begins to boil. Let boil for 1 minute take off the heat to thicken.
- Serve hot over your salad.