The Secret to Great Tasting Vegetables

The new USDA Healthy Plate model recommends that we fill half of our plate with fruits and vegetables.  We all know that vegetables are good for us and that most people do not eat the recommended daily servings of 5 each day.  In fact, many people straight out say that they do not like vegetables.

If all you’ve experienced is overcooked, over-salted vegetables (think canned green beans, frozen dinners, and most restaurant vegetables); it is no wonder that you don’t like them! 

The secret to great tasting vegetables is easy:

1.       Choose fresh and in season.

2.       Prepare with respect.

3.       Add flavor:  sweet, salty and/or sour.

Choose Fresh and In Season

Local, fresh vegetables purchased in season are fresher and less-expensive than those picked unripe and then ripened during transit over thousands of miles.  The most obvious example of this is fresh tomatoes.  An August tomato picked from your garden or purchased from a farmers market has far more flavor than a store-bought tomato in January.  There is no comparison!  If it doesn’t taste good, it won’t make it to your plate.

During winter months, squash and root vegetables are a great choice.  Also, enjoy high quality frozen vegetables such as broccoli, cauliflower, corn, peas, and green beans. 

If you live in the Pacific Northwest, a great site to find out what is in season each month is the Seasonal Cornucopia website http://www.seasonalcornucopia.com/sc/default.asp .

Prepare with Respect

By this I mean choose the best cooking method to emphasize the flavor and qualities of your vegetables.  This can be a very personal choice; some people prefer broccoli raw, some roasted, and some blanched or lightly steamed.  No matter which method you prefer, avoid over cooking.  I encourage you to experiment to find the method that you like the best.  If you are new to cooking vegetables, try roasting with olive oil, salt and pepper. 

Add Flavor:  Sweet/Salty/Sour

The secret to great tasting vegetables (especially leafy greens such as kale, chard, and spinach) that even your kids will eat is using one or all of these three flavors:

1.       Sweet

2.       Salty

3.       Sour

Leafy greens and other vegetables taste bitter to most people – from mildly bitter to pungent – depending on the sensitivity of your palate.  The secret to reducing the bitterness of your greens is to flavor with sweet, sour, or salty flavors – or all three!

Add sweet flavors with sweet sautéed onions, bell peppers (red or orange), fresh fruit or fruit juice, or chutney.  Add sour with vinegar (balsamic, red or white wine, rice, or apple cider) or fresh lemon or lime juice.  Salty is easy – a pinch of sea salt, umeboshi plum paste, miso, sea vegetables, or chopped olives are all a nice complement to bitter greens.

Now that you know the secrets, try them and share your discoveries with your family and friends.  You may end up with so many favorites that you need a bigger plate.