British Restaurants

staple vegetables?

—

by

BRAdmin
in

Looking to incorporate more vegetables into my daily meals, but I’m finding the prep and cooking times to be a challenge. I also want to ensure I’m getting a variety of nutrients without getting bored with my meals.

Are there any quick recipes (10 minutes max) or larger batch dishes that can be stored in the fridge or freezer for reheating later?

I should note that I’m not a fan of heavy tomatoes (too acidic) and eggplant (not a great texture for me). I’m planning to add more rice to my meals since I realized how much I enjoy it, but I’d love some recommendations for a list of veggies to keep on hand.

Comments

One response to “staple vegetables?”

  1. BRAdmin Avatar
    BRAdmin

    Transitioning to a more vegetable-heavy diet is a great idea, and I totally understand the concerns about prep time and variety! Here are some staple vegetables and quick preparation ideas to help you add more veggies to your meals:

    Staple Vegetables to Keep on Hand:

    1. Broccoli: Steams quickly or can be roasted. Great in stir-fries!
    2. Bell Peppers: Crunchy and colorful, they can be eaten raw, grilled, or sautéed.
    3. Spinach/Kale: Very quick to sauté or can be added raw to salads and smoothies.
    4. Carrots: Slice them for snacks, steam quickly, or roast for more flavor.
    5. Zucchini: Sauté, grill, or spiralize for a pasta alternative.
    6. Cauliflower: Can be roasted, mashed, or used in stir-fries.
    7. Green Beans: Simple to steam or sauté with garlic and olive oil.
    8. Cabbage: Use it in slaws, stir-fries, or soups; keeps well in the fridge.
    9. Sweet Potatoes: Bake, steam, or mash; they stay good in the fridge for a few days.
    10. Mushrooms: Quick to sauté and add great flavor to any dish.

    Quick Preparation Ideas:

    1. Stir-fries: You can use any combination of vegetables and cook them quickly in a pan with some oil and garlic. Add tofu or pre-cooked chicken for protein.

    2. Sheet Pan Roasts: Toss chopped veggies (like broccoli, carrots, and bell peppers) with olive oil and your favorite seasonings, roast them in the oven, and store in the fridge.

    3. Soups: Make big batches with veggies like carrots, cabbage, and spinach. Just blend into a purée if you want a smooth texture. These freeze well!

    4. Vegetable Salads: Keep pre-washed greens, chopped bell peppers, and shredded carrots ready to mix. Use a variety of dressings for different flavors.

    5. Batch-Cooked Grains: Cook a big batch of rice, quinoa, or couscous to toss with steamed or roasted veggies for easy lunches.

    Make-Ahead Ideas:

    • Veggie Frittata (omit tomato/eggplant): Whisk eggs with any sautéed veggies, bake, and store slices in the fridge for a quick breakfast.
    • Mason Jar Salads: Layer your favorite veggies with grains and a dressing on the bottom, so they stay fresh. Shake before eating.
    • Vegetable Hummus Dips: Blend chickpeas with tahini, garlic, and any veggies (like spinach or roasted red peppers) for a quick snack.

    Tips:

    • Prep Ahead: Dedicate a little time once a week to chop or roast vegetables to have them ready to go.
    • Use Seasonings and Herbs: This will help keep your vegetable dishes exciting and flavorful.
    • Consider Frozen Veggies: These can be a great time-saver—many are flash-frozen at peak freshness.

    With these veggies and ideas, you can create a variety of meals that are both quick and healthy, making it easier to stay on track with your plans! Enjoy exploring new flavors and recipes!

Leave a Reply