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: Tight white or purple heads without brown or yellow spots; the green leaves at the stem should still be attached firmly to the head, not limp or withered.
Prep: Cut into 1-inch-wide florets; discard core and thick stems.
Braise: Place florets in a large skillet with 1/2 cup dry white wine and 1/2 teaspoon caraway seeds. Bring to a simmer, reduce heat, cover and cook until tender, about 4 minutes.
Microwave: Place florets in a large glass baking dish. Add 1/4 cup dry white wine (or dry vermouth). Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread florets on a baking sheet or in a pan large enough to hold them in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and beginning to brown, about 15 minutes.
Steam: Place florets in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam for 5 minutes.