How To Best Prepare Veggies – Winter Edition

Following the publication of the Seasonal Produce – Winter Edition article, I was asked to put together a few examples of how to best prepare veggies from this list. While doing so for the entire list (24!) would be awesome, it might a bit too extensive for our purposes of getting some extra veggies onto your plate. So, I instead decided to give you ideas on how to prepare 10 of the more common & popular veggies you’ll find at the store or farm this winter.

I’ll be using my own preferred methods, but I’d love to hear any new ideas to prepare these nutritious and delicious winter gems.

The 10 Easiest Veggies to Prepare This Winter:

Avocado
Beets
Broccoli
Carrots
Cauliflower
Fennel
Kale
Sweet Potatoes
Spaghetti Squash
Butternut Squash

Each of these veggies will have nutrient information, ripeness tips, portion size recommendations and cooking ideas. I’ll also throw in a few important tips to properly use and/or extend the life of the veggie.

Avocados:

Avocados are filled with MUFAs (mono-unsaturated fatty acids) and are SO good for you. Even though MUFAs are a necessary part of a healthy diet, too much fat is not a good thing. Don’t eat the entire avocado at one sitting! Portion control is key here.

A normal portion for an avocado is 1/3 of the flesh. This equals 80 calories. (1/2 avocado – 120 calories).

You’ll know an avocado is ripe when it gives to a gentle squeeze with your palm. Never squeeze with your fingertips – you’ll bruise the fruit. Yes, avocados are fruit! But we’ll keep them in the veggie category for simplicity here. Avocado not yet ripe? Place it into a brown paper bag with a kiwi and/or a red delicious apple. Both with speed up the ripening process. Once ripe, slow down that process by placing it into the fridge.
BONUS Tip: Remove the tiny stem at the top – if the flesh underneath is light green, it’s ready to go!

Important Tip: Avocado flesh browns quickly once cut, so slow down the process by sprinkling lemon or lime juice on the cut ends.

Here’s a few ways I eat/prepare my avocados.

1. Bake an egg in the hole left by the pit and top with salt & pepper, herbs, shredded cheese or even bacon for a satisfying breakfast.
2. Smear 1/3-1/2 of an avocado onto a thickly sliced & toasted piece of whole grain bread, top with a pinch of salt and whatever fun toppings are in your fridge (herbs, fried egg, feta cheese, siracha, pickled onions, cherry tomatoes, a drizzle of balsamic vinegar, whatever you like!)
3. Dice the avocado and toss into your next dinner salad, combined with black beans, roasted corn, crumbly cheesy and a zesty lime vinaigrette.
4. Make guacamole. Mix the flesh with lime juice, red onions and cherry tomatoes for a delicious chucky guacamole. Check out my favorite guac recipe by Ina Garten.

Beets:

Beets are a deliciously, sweet winter veg that can be roasted for a warm side dish, pickled with vinegar for a cold side dish or grated into a salad for a crunchy (& colorful) salad ingredient. They are a great source of fiber, folate and vitamin C, plus tons of minerals.

A normal portion for cooked beets is 1 cup, providing 117 calories (raw is 58).

How to select a beetroot: Select beets that are small to medium in size, have unblemished skin and are firm to the touch. Optimal beets should have a deep color and are never shriveled or bruised.

Important Tip: These veggies can be pretty messy and may temporarily stain your fingers red during preparation. Wear kitchen or disposable gloves when handling to protect your skin!

Here are a few ways I like to eat my beets:

1. Pickled with white onions in vinegar. This is my all-time favorite way to eat a beet. Combine vinegar, salt, pepper and a bit of sliced onion into a resealable container and set aside in the fridge for the flavors to combine. The longer the better – so make it the night before when you have time. Consider using different vinegars for different flavor profiles. Red wine is my go-to, but I also enjoy a good golden balsamic now and again.
2. Roasted in the oven. Drizzle whole beets with olive oil, salt and pepper (S&P) and wrap each in tin foil. Place directly on the oven grates and roast on high heat until tender. Once cooked, you can remove the skin and cut into bite sized pieces.
  - Flavor with citrus juices, herbs, stone ground mustard or honey and pair with a soft cheese.
  - Eat these as is, or toss into a warm salad, bowl of quinoa or combine with other root veggies.
3. Grate over a box grater to use raw in your salad, cole slaw or as a perky size dish mixed with shredded carrots, oranges slices or even crisp fennel. The vivid color of raw beets is amazing – and all the different varieties have special colors of their own. What a great way to add a little fun color to your plate!

Broccoli:

I’m not a fan of steamed broccoli – it’s too crispy/raw for my liking, but I love that verdant green color! However, I’ll eat steamed broccoli any day over that gross, overcooked, mushy broccoli they used to serve in the school cafeteria, or during your in-flight meal or at a restaurant that should know better. No wonder people hate the stuff.

A normal portion for broccoli is 1 cup (91 gams). This yields 31 calories raw and 54 calories cooked without added fat.

You’ll know broccoli is ready to eat when the florets are deep green in color. The head should be firm and tight with symmetrical florets throughout. Avoid heads that have yellow or brown discoloration or appear slimy or overly moist.

Important Tip: The stalks are edible too. Don’t throw those away! Just trim off the outer layers and cook along with the florets. They’ll need a bit longer cooking time than the flower buds do.

Here’s a few ways I prepare my broccoli.

1. Sauteed in garlic infused olive oil, seasoned lightly with salt, maybe pepper. That’s it.
  - You can enhance flavors further by zesting a lemon over the top of the freshly cooked broccoli, maybe add a squirt of juice too.
  - Shave long pieces of sharp asiago or nutty parmesan Reggiano over the cooked veggie
  - Avoid that goopy orange cheese – you’ll miss both the flavor and the nutritional value of the broccoli when it’s covered in that artificial product.
2. Roasted simply in olive oil, salt and pepper (maybe a dash or two of garlic powder) on high heat for 20-25 minutes. The size of your florets will determine your cooking time. Just make sure that they are fork tender, but not mushy.
3. Raw – though not my preferred way of eating, this is enjoyed by many. Dip your floret in homemade ranch dressing or fresh hummus for a yummy snack.

Carrots:

A normal portion for carrots is 1 cup. Sliced sticks provide 50 calories, while carrots cooked in butter provides 98 calories.

Select carrots that are brightly colored, thinner (avoid fat tops) at the leafy end and uncracked throughout. Smoothness of the skin doesn’t matter but do look for carrots that are unblemished.

Important Tip: Did you know that the carrot peel contains TWICE as much beta carotene as the core? And this outer layer can be sweeter too. Plus, the leafy green tops are edible and nutritious for you as well. Sautee them with a little olive oil, S&P and enjoy as many as 4x the nutrients compared to the root!

Here’s a few ways I enjoy my carrots.

1. I eat most of my carrots raw – either sticks as a snack or shaved into my salads. I’ll dip my sticks in homemade hummus when midday hunger strikes.
2. Consider shaving or grating this veggie into a refreshing cold salad, paired with raisins and apples. The dressing can be a creamy mayo or sour cream-based version or a lighter vinegar/lemon juice mixture.
3. For those of you, who enjoy cooked carrots, I have the perfect solution. Toss raw chunked carrots (cut on the diagonal is prettiest) into your Instant Pot with a cup of water. Cook on high pressure for 3 minutes for larger carrots (2 min for tiny ones). After cooking, manually release the pressure and add whatever flavorings you like. Consider butter and brown sugar or olive oil and honey. Add a pinch of salt, mix together and cover lightly with the lid to keep warm until ready to serve. Garnish with a little fresh parsley, if you like that sorta thing. It actually takes longer for the pressure cooker to come to pressure than it does to cook the carrots! But it’s the perfect hands-off side dish that tastes delicious. Consider this one during crazy holiday meals when you need something extra but don’t have a burner (or hand) to spare.
4. Have more of a sweet tooth? Shred your carrots and use them to make carrot cake or morning glory muffins for a sweet treat every once in a while!

Cauliflower:

A normal portion for cauliflower is 1 cup. That equals 27 calories raw and 83 cooked with oil.

To select the best cauliflower, choose a head that is bright white in color and devoid of any browning/discoloration. The head should look tight, as if all the florets are packed really closely together. Inspect the leaves – are they intact, green and crisp to the touch?

Important Tip: Cauliflower is nutrient dense – filled with B6, folate, vitamin C, chlorophyll, fiber and vitamin K. While this is good news for most, for those taking blood thinners, the Vitamin K could affect the drug’s efficiency. Make sure you share your diet with your doctor.

Here’s a few ways I prepare cauliflower.

1. Roasted is my number one method for cauliflower. Cut your head into little florets and place on a baking sheet. Season with olive oil, minced garlic, salt and pepper. Roast on high heat for 25 minutes (or more depending on size of florets). Towards the last 10 minutes of cooking, squeeze fresh lemon juice from a single lemon over your cooking cauliflower. Once cooked, grate a little parmesan or pecorino cheese on top and lightly tent with tin foil to melt. Enjoy!
2. Serve a thick cauliflower steak for a heartier, meat-free meal. Slice right through the head of a cauliflower from top to bottom in one-inch slices. Bake in oven at 400°F for 30-40 minutes until fully cooked. You can also throw it on the grill for 15 or so minutes. Season however you prefer; but consider adding one or two of my fav flavors: butter, garlic, capers, red pepper flakes, lemon pepper, cumin, lime juice or chives.
3. Grate cauliflower into little rice-like pieces to be used in lieu of rice for a low-carb side dish. Season as you would rice. Pair with scrambled eggs, scallions and carrots for a healthier fried rice, toss with peas & carrot bits for a cool side dish or combine with garlic, shredded cheese, and egg & spices to form a yummy (& healthy!) pizza crust.

Fennel:

A normal portion for fennel is 1 cup, yielding 27 calories. Cooked and entire bulb provides 135 calories.

Select a fennel bulb that is firm, bright white and unblemished with bright green leaves on sturdy stalks.

Important Tip: Save the tiny leaves – this greenery can be used to provide fresh flavor to a finished dish, a festive garnish to a slow cooked main dish.

Here’s a few ways I eat fresh fennel.

1. Sliced and eaten raw – typically between courses as a palate cleanser at a large family meal. It has a very fresh, mild black licorice taste, which I typically don’t enjoy, but this stuff I love.
2. Slice and combine with oranges, pomegranate seeds and pickled red onion for a winter salad. Toss in a light orange vinaigrette for a light, fresh addition to your dinner table.
3. Quartered and roasted for 40 minutes to serve alongside roasted meat, potatoes, carrots, etc. Season with olive oil, salt and pepper, and maybe a little garlic.

Kale:

A normal portion for kale is 1 cup, providing 7.4 calories raw. Cooked without fat = 49 calories per cup.

The two most common varieties (among many) that you’ll most easily find in your market are curly and Tuscan/lacinato/dinosaur kale. Select bunches that are rich in color without yellowing, sporting firm, sturdy leaves. Avoid any product that is slimy, brown or wilted.

Important Tip: Kale is vulnerable to pesticide contamination, so try to purchase organic when you can.

Here’s a few ways I eat kale.

1. Raw in a salad dressed in a Dijon & lemon dressing. Pair this green with any number of other ingredients for a delicious salad. I like pears, candied pecans, & gorgonzola cheese.
2. Blanched then sautéed in olive oil. Blanching is key for most dark greens to take the bitterness away. Drain well, then sauté in garlic infused olive oil and shallots. Season with S&P.
  - Sometimes I like a squirt of lemon juice or a splash of apple cider vinegar to brighten the flavors.
  - Consider combining with crispy bacon or pancetta for a heartier dish.
3. Add to any soup towards the end of cooking to provide a healthy dose of Vitamins A, C, K and most Bs to your meal.
4. I’ve even baked mine for a crunchy treat.

Sweet Potatoes:

A normal portion for a sweet potato is 1 medium potato. Baked without any fat and including the peel, this will provide you with 143 calories, a healthy dose of fiber and tons of vitamins (A, C, & most Bs).

Look to purchase a small to medium sized potato that has smooth, unblemished skin without cracks/cuts and feels firm to touch.

Important Tip: Both sweet potatoes and onions need to be stored in a dry, dark, & cool place and can last up to one month. However, because of the moisture the onions emit, the potatoes will sprout earlier than expected. So be sure to avoid storing your potatoes and onions in close proximity!

Here’s a few ways I prepare sweet potatoes.

1. Baked and then topped with a little salted butter, and perhaps a bit of cinnamon honey. Bake potatoes for 45-60 minutes, until a paring knife is inserted cleanly. No need to wrap in foil. You can place them on a sheet pan & drizzle with S&P and olive oil, if you plan to eat the skin.
  - Take it a step further and use your potato as the BASE for your meal. Bake a chicken breast, sauté a few slices of bacon and roast some broccoli. Place your chopped chicken on top of the steamy potato, strategically placing florets of broccoli to balance out the spud, then sprinkle with crispy bacon. If you want to take it a step further, drizzle a little homemade ranch dressing. Yum!
2. Fries – I’m not much of a fried foods eater, but sometimes cutting sticks out of the sweet potato and baking them on higher heat is almost just as tasty. It’s a much healthier way to enjoy this veggie with your hands. Dip the fries into the condiment of your choice, or just eat plain as I often do.
3. Peel and cut your potatoes into 1-1.5” pieces and drizzle with oil, S&P. Roast on super high heat (450°F) for 25-30 minutes or until fork tender. You can combine these with regular potatoes for an extra special side dish and throw a few herbs on for added flavor. Rosemary is a real winner with sweet potatoes. BONUS Tip: Roasting so high yields a firm, crusty exterior and a soft, creamy interior. Just turn halfway through cooking.
4. In a hurry, cook this veggie in the microwave for 5 minutes, then for 30 second increments after until fully cooked. Be sure to poke holes in them with a fork, so they don’t explode.

Spaghetti Squash:

A normal portion for cooked spaghetti squash is 1 cup, providing 76 calories.

You’ll know a spaghetti squash is ripe by its shiny, bright yellow skin. Choose a squash that is heavy, though avoid purchasing one that is too large. Also avoid anything with bruises, spots or nicks/cuts.

Important Tip: Spaghetti squash can be stored for up to 3 months and is an excellent alternative for those who need to eat less pasta/noodles. By using the tines of your fork, you’ll shred the squash into spaghetti-like tendrils to pair with your favorite sauce. This squash has a healthy amount of B6 per serving.

Here’s a few ways I enjoy spaghetti squash.

- The only way I know of to cook a spaghetti squash is to bake it. Cut the squash in half long ways, scrape out the seeds and drizzle with olive oil, S&P. Place cut sides down and cook at 400°F for 40 minutes, or until the flesh easily shreds (this will depend on your squash size). Once cooked, take a fork and drag the tines from the top of the squash to the bottom. You’ll create little strings of squash that look kinda like spaghetti. You can eat the strings as is for a side dish or you can make a meal out of it.
  - Once you scrap out all the flesh, place your strings of squash back in the shell and top with spaghetti sauce & cheese. Broil for 1-2 minutes to melt the cheese. Sprinkle with basil.
  - Top with shrimp scampi for a special weeknight treat.
  - Or use familiar flavor combos to make pizza boats or burrito boats or even Mediterranean boats – be creative!
  - If you like pumpkin seeds, consider roasting spaghetti squash seeds too!

Butternut Squash:

A normal portion for a butternut squash is 1 cup. Cooked without salt yields 82 calories.

Choose a butternut squash that is dark beige in color without spots and matte in its finish. Pick a squash that is heavy for its size and had an intact stem (it’ll last longer). Finally, make sure that the skin on the gourd is thick – if your fingernail easily pierces the skin, it’s no good.

Important Tip: Be careful when peeling & cutting this veggie – it can be difficult. Cut a small portion of the larger end to create a sturdy base & stand it upright. Hold the squash firmly against the cutting board. Use a sharp peeler or knife to carefully remove the skin. Then cut in half longways and remove the seeds.

Here’s a few ways I prepare my butternut squash.

- Once cut into 1” chunks, place on a sheet pan and drizzle with olive oil, S&P. Roast on high heat for 20-25 minutes. The larger the chunks, the longer it’ll take to become fork tender. Remove from the oven before the squash becomes mushy.
  - Once cooked, eat as is or flavor with honey or maple syrup or cinnamon or whatever savory spice you like. Try cumin for a smoky flavor or ancho chili for a bit of spice
  - You can also add your roasted squash to winter salads: consider raw kale, roasted maple butternut squash, pepitas, dried cranberries and blue cheese crumbles.
  - Or roast alongside sweet & white potatoes for a hearty side dish.

Final Thoughts:

So, when you take the Winter Produce Challenge, consider using a few of the preparation techniques noted above to explore some newer items. Even if you don’t like all of the things you try, you’ll be way better for it: you’ll have introduced new flavors, cooking techniques, nutrients and experiences into your dinner time routine.

Head out to the local farmer’s market and pick up a few seasonal veggies for dinner tonight!

Good Luck!