posttrib
SWEET 
Weather Updates

Top 10 healthy ways to cook fruits, veggies

Corinne Powell

Corinne Powell

storyidforme: 46786231
tmspicid: 1612971
fileheaderid: 613630

Updated: May 18, 2013 6:04AM



Bake

1. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.

2. Winter squash. Drizzle with olive oil and sprinkle with cinnamon.

3. A potato for lunch. Top with broccoli and a sprinkle of cheese.

Boil

1. Diced or crushed tomatoes in a vegetable or chicken broth for a soup base.

2. Apples with lemon juice and cinnamon. Mash up, serve warm or chilled.

3. Turnips and potatoes. Mash them together and season with salt and pepper.

Steam

1. Artichokes for a long time (about an hour) to get flavorful leaves for dipping.

2. Any vegetables with citrus juice and zest added to the water for new flavors.

3. A medley of vegetables and season with some herbs. Serve over couscous.

Stir-Fry

1. Pineapple and mango in a honey ginger sauce for a topping to ice cream.

2. Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs.

3. Broccoli in olive oil and chopped garlic. Add some capers for extra zip.

Sauté

1. Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve.

2. Cauliflower with nutmeg and oil after pre-steaming.

3. Spinach with garlic and olive oil.

Roast

1. Red peppers in the oven at 450∞, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate.

2. Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender.

3. Some winter vegetables cut in large pieces: parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425∞ for 30-40 minutes until tender and browned.

Grill

1. Mushrooms, bell peppers, onions and tenderloin for the perfect kabobs.

2. Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in foil and grill until tender.

3. Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.

Stew

1. Cabbage with tomatoes and garlic to serve over rice.

2. Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute kidney beans or black beans for meat.

3. Frozen corn, onions, peppers, celery, and salsa. Serve over rice.

Blanch

1. Almonds in water for 15 seconds and peel.

2. Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for pesto.

3. Broccoli and cauliflower to use on a vegetable platter.

Microwave

1. Any chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.

2. Frozen or canned vegetables.

3. Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.



© 2014 Sun-Times Media, LLC. All rights reserved. This material may not be copied or distributed without permission. For more information about reprints and permissions, visit www.suntimesreprints.com. To order a reprint of this article, click here.