Cheat Sheet - Vitamin C
PALEO LEAP CHEAT SHEET
VEGETABLE COOKING SCHOOL
NOT USED TO COOKING HUGE HE APS OF VEGETABLES AT E VERY ME AL?
Not even sure where to start? Or maybe you ’ ve been traumatized by memories of mushy boiled peas that you had to choke down to get desser t?
Well, that’s about to change! In vegetable cooking school, you ’ll be learning four new methods or techniques of making vegetables eas y to cook and delicious to eat. You ’ll prac tice with specif ic recipes, but you ’ll also get some tips for learning the techniques themselves, so you can go out and apply them to all kinds of other vegetables.
TECHNIQUE 1: ROASTING Roasting is a great way to star t with vegetables, because it ’s lowef for t and so eas y it ’s prac tically idiot-proof. If you can turn the knobs on your oven, you can roast vegetables. Plus, it brings out the natural sweet f lavors of the vegetables and adds delicious crispy edges, so if “roughage ” isn’ t really your thing , roasting is a per fec t vegetable gateway drug.
ROASTING: THE BASIC TECHNIQUE You will need: one baking sheet, 1 tbsp. cooking fat of your choice, any spices you like, and a vegetable.
WHAT TO DO: - Cut the vegetable into equal-sized pieces. - Grease the baking sheet with the cooking fat. - Turn on the oven (around 350 degrees F is a good temperature if the recipe doesn’ t specif y). - Put the cut vegetables on the baking sheet, sprinkle with spices, and cook until the bot toms are golden-brown. - Flip and cook until the vegetables are sof t all the way through.
VARIATIONS: - Tr y dif ferent spices: chili powder and oregano, Italian seasoning , curr y powder, etc. - Toss your roas ted vegetables with salad greens ins tead of eating on their own. - Mash your roas ted vegetables or puree them into soup when you ’re done.
ROASTING RECIPES:
The f irs t t wo recipes s tick ver y closely to the basic technique; the roas ted caulif lower modif ies it a lit tle. - But ternut squash fries (Crispy, s weet oven-roasted fries) - Oven-roasted garlic cabbage ( The per fec t Paleo ans wer to garlic bread) - Roasted caulif lower with bacon (Make this one last, since it ’s a lit tle more complicated)
O T H E R V E G E T A B L E S T O R O A S T: ROOT VEGE TABLES (beets, boniato, yams, carrots, parsnips…)
BELL PEPPER S
SQUA SH (acorn, but ternut, delicata, ambercup, green or yellow zucchini…)
EGGPL ANT
BRUSSEL S SPROUTS
BROCCOLI OR C AULIFLOWER
TECHNIQUE 2: VEGETABLE WITH EGGS Next up: vegetables cooked in eg gs. Adding vegetables to an omelet or frit tata is an eas y and convenient way to sneak them into your diet, and the richness of the eg gs takes care of any bit terness issues.
V E G E TA B L E S W I T H E G G S : THE BASIC TECHNIQUE You will need: an oven-proof skillet, cooking fat, garlic, vegetables, eg gs, and any ex tra ingredient s that the recipe calls for.
WHAT TO DO: - Heat the cooking fat in the skillet. Add the garlic and onions. Sauté until the onions are translucent. - While that ’s cooking , in a separate container, beat the eg gs. - Add the vegetables and sauté until they jus t begin to change color. - Pour in the eg gs. Cook on the s tove until the bot tom is set; then trans fer to the oven or under the broiler until the top is golden-brown.
VARIATIONS: - Reduce the cooking time by s tirring the raw vegetables right into the eg gs ins tead of sautéing them f irs t. Then pour the eg gs/ vegetable mix ture into the pan and cook . - Add some meat, like bacon or ham, for even more f lavor. - Af ter pouring in the eg gs, layer some ex tra vegetables over the top for color and presentation. - Ins tead of scrambling the eg gs, crack them right into the pan with the vegetables and cook like that.
EGG RECIPES: - Tomato basil frit tata (Great for making ahead and grabbing on the run for workday break fasts) - Basic spinach quiche ( Ver y simple and another good make -ahead break fast) - Baked eg gs with pancet ta and mushrooms (If you ’ ve never had pancet ta, run- don’ t-walk to the grocer y s tore so you can make this right now!)
O T H E R V E G E TA B L E S T O C O O K I N E G G S :
BA SIC MIX 1: bell peppers, mushrooms, and onions.
A SIAN MIX : green onions and bok choy, with some fresh ginger grated in.
WINTER MIX : leeks, shallots, and sweet potatoes (maybe roast the sweet potatoes f irst!)
SUMMER GARDEN MIX : zucchini, sun - dried tomatoes, and onions.
BA SIC GREENS: spinach and beet (or turnip, or mustard) greens.
TECHNIQUE 3: SAUTEING/STIR-FRYING Roasting only takes 5 minutes of ef for t , but the cooking time is prett y long. If you need a side on the table in just a few minutes, the stovetop is the place to go!
V E G E TA B L E S O N T H E S T O V E T O P : THE BASIC TECHNIQUE You will need: a pan or skillet, cooking fat, garlic, vegetables, and spices.
WHAT TO DO: - Chop the vegetables into bite-sized pieces. - Heat the cooking fat in the skillet. Add the garlic. - Add the vegetables and sauté until they jus t begin to change color. - Add whatever other spices you like s tir to combine, and ser ve.
VARIATIONS: - Use s tock and/or coconut milk to create a creamy sauce right in the same pan (there ’s a recipe for this below). - Add in some meat jus t af ter the garlic, cook until browned, and then add the vegetables. This gives you an entire meal in one pan.
SAUTÉED/STIR-FRIED VEGETABLE RECIPES: - Warm broccoli and carrot slaw (First prize for almost no prep time!) - Stir-fried Brussels sprouts (Flavor ful enough to conver t even the Brussels sprout haters) - Creamed spinach (Per fec t if you ’re missing something like creamed corn.)
OTHER VEGETABLES TO SAUTÉ OR STIR-FRY: - ONIONS - MUSHROOMS - BELL PEPPER S (cut into strips) - ANY KIND OF COOKING GREENS (spinach, the green leaf y tops on beets, turnip greens, etc.) - ZUCCHINI OR SUMMER SQUA SH - GREEN BE ANS - C ABBAGE - A SPAR AGUS
TECHNIQUE 4: SOUP Soup is simple to make and easy to freeze for later, and almost ever yone likes it . Here ’s how to make your vegetable soups delicious.
V E G E TA B L E S I N S O U P : THE BASIC TECHNIQUE You will need: a pot, cooking fat, garlic, onions, vegetables, and broth or s tock .
WHAT TO DO: - Heat the cooking fat in the skillet. Add the garlic and onions. Sauté until the onions are translucent. - Add the vegetables and sauté until they jus t begin to change color. - Add the broth or s tock. Cover the pot. Bring to a boil and reduce to a simmer. - Cook until the vegetables are done (depends on the vegetables – spinach cooks faster than carrots, for e xample).
VARIATIONS: - Puree the soup with an immersion blender or by pouring it into a food processor. - Add some meat to the soup (a great way to use up lef tovers!) - Roas t the vegetables ins tead of sautéing them for a dif ferent f lavor. - Add coconut milk for a creamier broth.
VEGETABLE SOUP RECIPES: - Tomato soup (A ver y basic recipe, following the technique almost exac tly). - Winter vegetable soup (Another ver y basic but delicious recipe, with optional meat). - Thai s weet potato and carrot soup ( This one adds a few more spices, but still follows the same principles).
OTHER VEGETABLES THAT GO WELL IN SOUP: Almost all of them! Some suggested combinations: - CL A SSIC VEGE TABLE SOUP BA SE: garlic, onions, celer y, tomatoes ( you can use canned tomatoes and add them with the broth), and carrots, plus your choice of other vegetables. - CRE AMY PUREED SOUPS: tr y one or more of: carrots, parsnips, caulif lower, sweet potatoes, white potatoes, or mushrooms.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
VEGETABLE COOKING SCHOOL
NOT USED TO COOKING HUGE HE APS OF VEGETABLES AT E VERY ME AL?
Not even sure where to start? Or maybe you ’ ve been traumatized by memories of mushy boiled peas that you had to choke down to get desser t?
Well, that’s about to change! In vegetable cooking school, you ’ll be learning four new methods or techniques of making vegetables eas y to cook and delicious to eat. You ’ll prac tice with specif ic recipes, but you ’ll also get some tips for learning the techniques themselves, so you can go out and apply them to all kinds of other vegetables.
TECHNIQUE 1: ROASTING Roasting is a great way to star t with vegetables, because it ’s lowef for t and so eas y it ’s prac tically idiot-proof. If you can turn the knobs on your oven, you can roast vegetables. Plus, it brings out the natural sweet f lavors of the vegetables and adds delicious crispy edges, so if “roughage ” isn’ t really your thing , roasting is a per fec t vegetable gateway drug.
ROASTING: THE BASIC TECHNIQUE You will need: one baking sheet, 1 tbsp. cooking fat of your choice, any spices you like, and a vegetable.
WHAT TO DO: - Cut the vegetable into equal-sized pieces. - Grease the baking sheet with the cooking fat. - Turn on the oven (around 350 degrees F is a good temperature if the recipe doesn’ t specif y). - Put the cut vegetables on the baking sheet, sprinkle with spices, and cook until the bot toms are golden-brown. - Flip and cook until the vegetables are sof t all the way through.
VARIATIONS: - Tr y dif ferent spices: chili powder and oregano, Italian seasoning , curr y powder, etc. - Toss your roas ted vegetables with salad greens ins tead of eating on their own. - Mash your roas ted vegetables or puree them into soup when you ’re done.
ROASTING RECIPES:
The f irs t t wo recipes s tick ver y closely to the basic technique; the roas ted caulif lower modif ies it a lit tle. - But ternut squash fries (Crispy, s weet oven-roasted fries) - Oven-roasted garlic cabbage ( The per fec t Paleo ans wer to garlic bread) - Roasted caulif lower with bacon (Make this one last, since it ’s a lit tle more complicated)
O T H E R V E G E T A B L E S T O R O A S T: ROOT VEGE TABLES (beets, boniato, yams, carrots, parsnips…)
BELL PEPPER S
SQUA SH (acorn, but ternut, delicata, ambercup, green or yellow zucchini…)
EGGPL ANT
BRUSSEL S SPROUTS
BROCCOLI OR C AULIFLOWER
TECHNIQUE 2: VEGETABLE WITH EGGS Next up: vegetables cooked in eg gs. Adding vegetables to an omelet or frit tata is an eas y and convenient way to sneak them into your diet, and the richness of the eg gs takes care of any bit terness issues.
V E G E TA B L E S W I T H E G G S : THE BASIC TECHNIQUE You will need: an oven-proof skillet, cooking fat, garlic, vegetables, eg gs, and any ex tra ingredient s that the recipe calls for.
WHAT TO DO: - Heat the cooking fat in the skillet. Add the garlic and onions. Sauté until the onions are translucent. - While that ’s cooking , in a separate container, beat the eg gs. - Add the vegetables and sauté until they jus t begin to change color. - Pour in the eg gs. Cook on the s tove until the bot tom is set; then trans fer to the oven or under the broiler until the top is golden-brown.
VARIATIONS: - Reduce the cooking time by s tirring the raw vegetables right into the eg gs ins tead of sautéing them f irs t. Then pour the eg gs/ vegetable mix ture into the pan and cook . - Add some meat, like bacon or ham, for even more f lavor. - Af ter pouring in the eg gs, layer some ex tra vegetables over the top for color and presentation. - Ins tead of scrambling the eg gs, crack them right into the pan with the vegetables and cook like that.
EGG RECIPES: - Tomato basil frit tata (Great for making ahead and grabbing on the run for workday break fasts) - Basic spinach quiche ( Ver y simple and another good make -ahead break fast) - Baked eg gs with pancet ta and mushrooms (If you ’ ve never had pancet ta, run- don’ t-walk to the grocer y s tore so you can make this right now!)
O T H E R V E G E TA B L E S T O C O O K I N E G G S :
BA SIC MIX 1: bell peppers, mushrooms, and onions.
A SIAN MIX : green onions and bok choy, with some fresh ginger grated in.
WINTER MIX : leeks, shallots, and sweet potatoes (maybe roast the sweet potatoes f irst!)
SUMMER GARDEN MIX : zucchini, sun - dried tomatoes, and onions.
BA SIC GREENS: spinach and beet (or turnip, or mustard) greens.
TECHNIQUE 3: SAUTEING/STIR-FRYING Roasting only takes 5 minutes of ef for t , but the cooking time is prett y long. If you need a side on the table in just a few minutes, the stovetop is the place to go!
V E G E TA B L E S O N T H E S T O V E T O P : THE BASIC TECHNIQUE You will need: a pan or skillet, cooking fat, garlic, vegetables, and spices.
WHAT TO DO: - Chop the vegetables into bite-sized pieces. - Heat the cooking fat in the skillet. Add the garlic. - Add the vegetables and sauté until they jus t begin to change color. - Add whatever other spices you like s tir to combine, and ser ve.
VARIATIONS: - Use s tock and/or coconut milk to create a creamy sauce right in the same pan (there ’s a recipe for this below). - Add in some meat jus t af ter the garlic, cook until browned, and then add the vegetables. This gives you an entire meal in one pan.
SAUTÉED/STIR-FRIED VEGETABLE RECIPES: - Warm broccoli and carrot slaw (First prize for almost no prep time!) - Stir-fried Brussels sprouts (Flavor ful enough to conver t even the Brussels sprout haters) - Creamed spinach (Per fec t if you ’re missing something like creamed corn.)
OTHER VEGETABLES TO SAUTÉ OR STIR-FRY: - ONIONS - MUSHROOMS - BELL PEPPER S (cut into strips) - ANY KIND OF COOKING GREENS (spinach, the green leaf y tops on beets, turnip greens, etc.) - ZUCCHINI OR SUMMER SQUA SH - GREEN BE ANS - C ABBAGE - A SPAR AGUS
TECHNIQUE 4: SOUP Soup is simple to make and easy to freeze for later, and almost ever yone likes it . Here ’s how to make your vegetable soups delicious.
V E G E TA B L E S I N S O U P : THE BASIC TECHNIQUE You will need: a pot, cooking fat, garlic, onions, vegetables, and broth or s tock .
WHAT TO DO: - Heat the cooking fat in the skillet. Add the garlic and onions. Sauté until the onions are translucent. - Add the vegetables and sauté until they jus t begin to change color. - Add the broth or s tock. Cover the pot. Bring to a boil and reduce to a simmer. - Cook until the vegetables are done (depends on the vegetables – spinach cooks faster than carrots, for e xample).
VARIATIONS: - Puree the soup with an immersion blender or by pouring it into a food processor. - Add some meat to the soup (a great way to use up lef tovers!) - Roas t the vegetables ins tead of sautéing them for a dif ferent f lavor. - Add coconut milk for a creamier broth.
VEGETABLE SOUP RECIPES: - Tomato soup (A ver y basic recipe, following the technique almost exac tly). - Winter vegetable soup (Another ver y basic but delicious recipe, with optional meat). - Thai s weet potato and carrot soup ( This one adds a few more spices, but still follows the same principles).
OTHER VEGETABLES THAT GO WELL IN SOUP: Almost all of them! Some suggested combinations: - CL A SSIC VEGE TABLE SOUP BA SE: garlic, onions, celer y, tomatoes ( you can use canned tomatoes and add them with the broth), and carrots, plus your choice of other vegetables. - CRE AMY PUREED SOUPS: tr y one or more of: carrots, parsnips, caulif lower, sweet potatoes, white potatoes, or mushrooms.
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents oæf this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
