Fall is just around the corner, which also means fall vegetables are also back! It’s time to roll up your sleeves and learn how to prepare a variety of flavorful vegetable dishes this season. Not only are vegetables refreshing and nutritiously dense, they can be cooked in a variety of ways to impress your taste buds while still keeping true to your low-oxalate diet.
Steaming is an excellent way to manipulate the texture of your vegetables while also preserving their nutrients. This cooking method is also a great way to avoid heating up the oven or cleaning up any big messes. Broccoli is commonly steamed because its florets absorb water vapor and flavor. This low-oxalate veggie can be steamed just by adding water and salt into a 2 ½ to 3-quart saucepan. Cover the pan over high heat and cook for 3 minutes. Decrease the heat for another 3 minutes, then enjoy!
Boiling is yet another simple approach to spice up your delectable fall veggies. Honey and carrots are both low in oxalate and have an undeniably sweet taste. One creative recipe to try at home are honey glazed carrots. Simply bring water to a boil, add salt and carrots and boil until tender – between 7 to 10 minutes. After draining the carrots, coat them with butter, honey and lemon juice (all low-oxalate). Cook the carrots for a few more minutes and enjoy!
Sautéing can be just as fancy as it sounds with enough ingredients and appetite! Mushrooms have a unique taste and consistency that allows them to be a side dish, topping or even sauce. The glossy, flavorful appearance of sautéed mushrooms will have your family asking for seconds. Make sure you wash your mushrooms before beginning. Place garlic and olive oil in a pan, and then heat the pan until the garlic starts to sizzle. Stir periodically until the mushrooms begin to brown. Sautéing is easier because you may progressively add seasoning while the vegetable is on the pan at any pace.
Grilling has been a traditional cooking method for centuries. It is time to whip out the tongs and turn up the heat because this fall vegetable will not grill itself. Which versatile veggie is on the grill now? You guessed it: cauliflower. Like the previous vegetable, cauliflower is also a low-oxalate vegetable, and is a great substitute for other foods like rice or grain. Start by slicing the cauliflower and coating it with olive oil and salt. Cook the vegetable on a grill until you see slight browning. Alternate on each side for 2-3 minutes. Grilling is simple, quick and adds warmth to the cool, fall weather.
An oven can do much more than bake traditional cookies: it can also bake delicious fall veggies like mushrooms! Your body will thank you for this tasty low-oxalate. Pre-heat the oven to 425 degrees and line a baking sheet. Place the mushrooms on the baking sheet without overlapping. Next, coat them with olive oil and salt (optional). Roast for 10-15 minutes and enjoy your low-oxalate, sweet snack or side dish!
Vegetables are full of nutrients, vitamins and minerals. There are a variety of fall vegetables, and you have the power to pick how you would like them to be prepared. Spice up your life and your vegetables this season with the help of these recipes and tips!