Eating more vegetables is a cornerstone of healthy living, but let’s face it: the idea of eating greens daily often lacks excitement. Yet, vegetables are packed with essential nutrients that fuel our bodies, from fiber that promotes gut health to vitamins and minerals that support immune function. Despite their health benefits, getting the recommended daily intake of vegetables—around 2-3 cups—remains a challenge for many. Fortunately, chefs from renowned restaurants share their expert tips for making vegetables not only nutritious but also delicious.
Here’s how to transform your veggie game:
1. Choose the Right Oil: Avocado Over Olive
While olive oil is a popular choice for sautéing, avocado oil’s high smoke point makes it an even better option for cooking at higher temperatures. Chef Jason Santos of Buttermilk & Bourbon and Citrus & Salt recommends this swap for a crisp exterior without burning the oil. This method locks in flavor and nutrients, providing a perfect texture for your veggies.
2. Elevate with Citrus
A splash of citrus can work wonders for vegetables, brightening their flavor and enhancing their color. “Lemon juice or lemon oil is especially great in green purées like peas, broccoli, or fava beans,” says Cosmica Chef Yuval Ochoa. The acidity cuts through the earthiness of these greens, adding a fresh and vibrant note. Preserved lemon pairs beautifully with beets, balancing their robust flavor with a zesty contrast, notes Chef Ryan Skeen.
3. Add Sweetness for Contrast
For a surprising burst of flavor, try pairing your veggies with fresh fruits. Robert Sisca, Executive Chef at Bistro du Midi, suggests adding pomegranate seeds to cauliflower, which brings a delightful sweetness and texture. He also recommends pairing seasonal fruits like apples with roasted root vegetables such as parsnips and squash for a flavorful seasonal dish.
A balsamic glaze is another great way to add sweetness, as Chef Chris Gagnon of Baramor explains with his popular Brussels sprouts agrodolce. The sweet-savory balance created by the glaze perfectly complements the crispy sprouts.
4. Marinate for Maximum Flavor
Will Gilson, Chef/Owner of Puritan & Company, emphasizes marinating vegetables to extract deep flavors, much like you would for meat. For example, marinate zucchini in a mix of soy sauce, ginger, and sesame oil overnight for maximum flavor. Skeen also advocates marinating leeks in white balsamic vinaigrette to enhance their flavor before slow cooking. Adding fish sauce or sugar can create a mouthwatering glaze, boosting umami taste in any vegetable.
5. Blanch with Salt and Cold Shock
When blanching vegetables, Chef Rory Lee of Midnight Morning suggests adding more salt to the water than you might expect. The key is to make the water mineral-rich, helping retain the vegetable’s nutrients and color. After blanching, immediately immerse the veggies in ice water to lock in their color and texture. This method is ideal for green beans, broccoli, and even root vegetables like carrots and beets.
Chef Chris Gagnon swears by this technique for asparagus, which he grills after blanching for a smoky finish.
6. Cornstarch for a Crispy Finish
For extra crunch, Santos recommends coating vegetables like cauliflower or potatoes in cornstarch before roasting or air frying. A tablespoon per pound of veggies is all you need for a crispy, golden exterior. This method is particularly effective with root vegetables, making them irresistible.
7. Use High Heat for Enhanced Flavor
High-heat cooking methods like roasting, broiling, and grilling are perfect for intensifying vegetable flavors. Erin Miller, Chef at Urban Hearth, loves to roast cruciferous vegetables like broccoli at 400°F, achieving a sweet yet slightly bitter flavor with crispy edges. Roasting root vegetables in ash, though unconventional, produces an intensely sweet and smoky taste, according to Miller.
After roasting, toss your vegetables with vinaigrette, hot sauce, or crumbled blue cheese for an extra layer of flavor.
8. Spice It Up
Spices are an easy way to transform bland vegetables into bold, flavorful dishes. Gilson suggests using spice blends like ras al hanout or curry powder on cauliflower with Greek yogurt for a flavorful roast. Chef Sisca takes Brussels sprouts to the next level by adding warm spices like dukkah, a blend of nuts, seeds, and spices, for a Middle Eastern-inspired twist.
Achiote paste, a blend of annatto seeds, garlic, and vinegar, is a favorite of Chef Lee, who uses it to elevate roasted carrots, creating a unique smoky and savory flavor profile.
9. Sear for Color and Flavor
Chef Will Gilson recommends searing broccoli, using the Maillard reaction to develop a golden-brown, caramelized exterior. Similarly, Gagnon likes to blister green beans in hot olive oil to give them a crispy texture and earthy flavor before finishing them with butter, garlic, salt, and pepper.
For baby carrots, Chef Skeen suggests searing them in coconut oil on a plancha, a flat-top grill, for a smoky sweetness.
10. Experiment with Creative Techniques
If you’re looking to experiment, Chef Yuval Ochoa suggests salt-baking root vegetables, such as beets, for an intriguing twist. Coat the beets in kosher salt mixed with water to create a clay-like consistency, then bake them at medium heat. This method results in perfectly cooked, seasoned vegetables, inspired by traditional Peruvian cooking. You can also cold-smoke vegetables like carrots and tomatoes to add a smoky depth to dishes.
Incorporating these techniques will not only make your vegetables more exciting but will also ensure they retain their essential nutrients, flavor, and texture. Whether you’re grilling, marinating, or experimenting with out-of-the-box methods, these chef-approved tips are guaranteed to bring your veggie dishes to life.
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