How to shop for, prepare and cook healthy vegetables.
If you want more fiber, nutrients and antioxidants in your diet—eat more vegetables! We know it’s tough to expand your vegetable vocabulary when you don’t know how to cook unfamiliar varieties, so we’ve compiled this cooking guide for 20 of our favorite vegetables. Click on a vegetable below to find grocery shopping tips, quick and easy preparation techniques and cooking methods to bring out the flavor of each vegetable. Start with 1 pound untrimmed raw vegetables. Download a FREE Healthy Vegetable Side Dish Recipe Cookbook!
Look for: Sturdy spears with tight heads; the cut ends should not look desiccated or woody. Fresh asparagus should snap when bent.
Prep: Trim off stem ends; shave down any woody bits with a vegetable peeler.
Braise: Place a large skillet over high heat. Add asparagus, 1/2 cup water and a slice of lemon. Cover, bring to a simmer, and cook until tender, about 5 minutes.
Grill: Preheat grill; lightly oil rack. Place asparagus over direct, medium heat; cook until browned, turning occasionally, about 6 minutes.
Microwave: Place asparagus on a glass platter or pie pan; add 1/4 cup water, drizzle with 1 teaspoon extra-virgin olive oil, and cover tightly. Microwave on High until tender, about 3 minutes.
Roast: Preheat oven to 500°F. Spread asparagus on a baking sheet or in a pan large enough to hold it in a single layer. Coat with 2 teaspoons extra-virgin olive oil. Roast, turning once halfway through cooking, until wilted and browned, about 10 minutes.