Steaming refers to cooking above boiling water. Therefore, you will need a means of suspending the vegetables above the water. Folding steamer baskets are inexpensive and will expand or contract to accommodate most pans.  Put a couple of inches of water into the pan—enough so that it is not likely to boil dry and little enough so that it does not cover the floor of the steamer basket. Bring the water to a boil, then add the vegetables to the steamer basket and cover with a lid. Steaming for 7 minutes may be sufficient for broccoli, kale, Brussels sprouts, and other crucifers. (Set the timer to avoid overcooking. It is overcooking of crucifers that causes that undesired sulfur smell that permeates the house.) Cooking time is a function of size of pieces and personal preference.

Sautéing is defined in many ways and usually refers to cooking fast in a small amount of fat. But sautéing can be done also without oil. The advantage to not cooking with oil is that you do not run the risk of damaging the oil with heat. Damaged oils are detrimental to health. Oils are damaged at heats far lower than are commonly used on the stovetop. Broth can be used instead of oil, and oil can be added after cooking. (Having some fat with vegetables can increase the availability of certain nutrients, so the point here is to avoid damaged fat, not to avoid fat.) Put a small amount of vegetable or chicken broth in the bottom of a stainless steel skillet and heat to steaming. Then add vegetables that have been cut into fairly small, uniform pieces. Reduce heat to medium, cover, and allow to cook for 3 to 7 minutes, depending on the vegetable and on the size of the pieces. With practice, you’ll learn when it is done to your liking. (Practical tip: If you’ve opened a can or box of broth and aren’t going to use it up within two or three days, freeze it in ice cube trays and use as needed.) If you wish to use oil to sauté, coconut oil is a good choice. Because it is largely saturated, it is not as subject to damage by oxidation from high heat—and that’s a good thing.

Boiling is favored for only a few vegetables. In general, putting vegetables in a large amount of boiling water leaches out nutrients. However, certain vegetables—namely  chard, spinach, and beet greens— contain acids that interfere with assimilation of minerals, and boiling them for a very short time (3 minutes) removes a significant amount of those acids and leaves them brightly colored. (Note: be sure to discard water used for boiling.)

Roasting or baking enhances the flavor of root vegetables, tubers, cruciferous vegetables, nightshades, and members of the onion family. A variety of vegetables such as sweet potato, parsnip, turnip, red skin potatoes, and Brussels sprouts can be roasted together at one time. That way, each family member can have their favorite and may be tempted to try something new.  Pre-heat the oven to 400 degrees Fahrenheit. Cut vegetables into bite size pieces and coat well with melted coconut oil or ghee (clarified butter). Toss with sea salt and herbs such as rosemary, oregano, basil, or dill. Arrange uncrowded in a baking pan, place in the oven and stir after 15 minutes.  Roasting time will depend on the size and type of vegetables. Test for tenderness after 20-25 minutes. 

Braising isn’t just for meat. Braising vegetables in a small amount of liquid is a gentle cooking method that simply requires low heat and a pot with a lid.  This method is simple and makes vegetables such as carrots, celery, leeks, endive, or fennel a delicious accompaniment alongside a salad and main dish. Once the vegetables are done, you can reduce the cooking liquid to make a lovely pan sauce for your meal. 

Cut off the dark green part of the leek, trimming to where the color is pale green. Cut off the root end. Slice the stalk lengthwise in half. Run the leeks under water to clean out any soil residue between the leaves

Using a straight-sided skillet (with a lid), over medium heat add 1 tablespoon of butter or ghee. 

Once the butter has melted, add the onion and cook stirring often until softened. Two to three minutes. Add the apple cider vinegar and the broth to the pan. 

Add the leek pieces to the pan.  Raise the heat to high and bring to a boil. Then immediately reduce the heat to low, cover the pan and let the vegetables braise for about 20-25 minutes for leeks. To test for doneness, uncover the pan, insert the tip of a paring knife into the thickest part of the leek. If the knife easily slips in and out and the leek still offers a little firmness it is done. Transfer to a serving platter and cover to keep warm while making the sauce. 

Bring the pan with the braising liquid up to high heat and boil. Let the liquid boil vigorously until it is reduced by 1/3 cup, about 5 minutes. Stir in the remaining butter or ghee and the lemon juice. Pour the sauce over the vegetables and serve.

Recommended Cookbooks

The World’s Healthiest Foods by George Mateljan

Paleo Comfort Foods by  Julie and Charles Mayfield

Practical Paleo by Diane Sanfilippo 

Wild About Greens by Nava Atlas

Need a Recipe?

Check the internet (i.e. search ‘bok choy recipes’)