by Harold Almon baesoe.com
Be at Ease School of Etiquette Austin
Recyclable
containers with lids can be your friend. You may stack the containers on a
shelf on their sides. You could store the lids on their sides. Keep your vegetables pre-cut, airtight, and up high.
“Vegetable bins are where vegetables go to die.”
Flash Frozen can be a less expensive way
for vegetables to have their stay. Vegetables can be served baked (as a Tian,)
grilled, marinated, steamed, or stir fried.
Wash produce thoroughly and then
Keep your vegetables pre-cut, airtight, and up high. “Vegetable bins are where vegetables go to die.”
Suggestions for vegetables (Va-get-ta-bles) or (Fa-get-a-bles) raw, sliced, broken apart or pickled as # counts as 1serving 1s or 1cup 1c and grams of fiber gf are
Artichoke 1m 10.3gf. Artichoke hearts – You can buy them in the can or jar. You may marinate them or get them marinated. You may use
Artichoke and White Beans and make an A & B Dip.
What to do: put
1 cup Artichoke
hearts
1 cup White bean in a small
inexpensive mini food
chopper, with maybe a pinch of salt and mix for a full five minutes.
You may add to a cup of water to it. You can stop
here or add ½ Tablespoon Extra Virgin Olive Oil (EVOO)
½ Tablespoon Garlic, ¾ teaspoon lime juice
½ teaspoon
Cumin – and you have got A & B dip plus.
Want more
take the recipe and double it more or less. Place in serving
bowl and garnish with paprika or parsley. You may refrigerate this for 2-3
days.
(Asparagus can be eaten raw or may be grilled) and
Broccoli rabe (also spelled raab). Asparagus may come with a risk, it can make some
odiferous within thirty minutes
Get a Soup Starter kit. From it you can make a plate or tray raw vegetables. When raw vegetable are served as a cocktail food they are called crudités. Vegetables can be shocked with color and cut with character. Start with placing all vegetables in icy water in a large bowl.
Broccoli may be blanched by dipping the whole head into a pan of boiling water. Remove it when it starts to turn a darker green. Place it in another pan of icy water to stop the cooking process. Drain it and then cut or break it into little floret. The blanching process can be omitted, but you are going to miss the added color.
Cauliflower, Jicama, and radishes can be used as a cocktail food or as a snack. Cauliflower is to be cut or broken into floret.
Radishes may be cut at the top, bottom, and at a small section of each side for effect. Then beginning at the root end cut each stopping just short of halving it, turn one quarter and perform the same step. Drop these four wedge radishes in icy cold water, the longer in, the more each will start to look like a flower. All vegetables are to be kept in water until it is time to drain and place each on a tray.
Crudités may be used as the dipper for a dip. On a meal plan, you can practice making a plate or tray of crudités from a salad bar. How frugal is this, the left over vegetable bits can go into the R.
If you are pushing it to each tray you may add some fruit: peppers and cherry tomatoes. Yes these items are items listed in places as red vegetables, (but they are really fruits.) But here we have just used them in the crudités.
Cucumber skins can be scored, and then cucumbers cut in rounds no longer than one eighth of an inch. Cucumber slices and olives can top off the fruit mix, and the tray can be completed with some fungi: whole mushrooms.
To make an Antipasto tray from your vegetable tray you can add dry salami, hot salami, Salmanetti, or Pastrami.
From a Soup Starter kit you may make an American Slaw. What to do: 2 c. shredded green cabbage, l shredded carrot, 2 finely chopped jalapeno peppers, 2 Tbsp white vinegar ¼ cups each of sugar and pepper can be mixed, allowed to marinate, and served. Add raisins and or bits of organic apples with the skins to this if you wish.
Learn how to steam vegetables by microwave. Vegetables sliced or broken apart can be steamed, in a microwave allowed to rest or cool, placed in a container or on a plate or tray and served as a cocktail food or a snack. Each can be steamed while sitting uncovered up on rice or R. noodles in a microwave oven.
Vegetables can be high in insoluble and soluble fiber in the form of (Beets (marinated or bottled)
and or)
Cruciferous vegetables which are not to be left out. Suggestions include vegetables such as
Bok Choy
Brussels sprouts
cabbage
carrots
cauliflower
kale
and
turnips and their tops.
Frugal tip: fiber binds with metabolized fat, can help you feel full, and then heads it out of the body. You can select vegetables first for the fiber, then for the color: the phytochemicals (fight-o-chemicals).
You can find Light Green Vegetables you can eat it raw, pickled, cooked. Suggestions include,
Celery, Celery can be cut into strips no longer than three inches. Each stalk can be filled with cream cheese or with peanut butter and cut in sections and placed with crudités.
Each can be cut and diced and used in a fish dip, or in a Mirepoix. Some places you can buy it buy the single stalk.
(Cabbage may be reserved for steaming or coleslaw.)
You can find most Dark Green Vegetables fresh, or pre-cooked, frozen, or in a can. Suggestions include
Fresh Frozen Canned
Swiss chard
Endives
Fennel
Collard Greens
Kale
Mustard Greens
Okra
and
Spinach Leaves
When taking a blood thinner, you can avoid these.
Spinach can be used as a base for a dip
as a wrap, or as a salad.
You can get it from the salad bar. It takes whole lot of leaves to weight ¼ pound.
Romaine lettuce may be used to make as a salad. It is the one lettuce you could cut for chopped salad.
Get a Prepared Salad. You can use most as a Soup Starter kit, and
cooked each for twelve minutes as you would Ramen. You may save the good crisp parts
to use as toppings.
Turnips
and their tops can be used for cocktail food.
You can find most Dark Green Vegetables
fresh, pre-cooked, frozen, or in a can. Suggestions include
Swiss chard
Endives
Collard Greens
Organic Kale
Mustard Greens
Okra and
Organic Spinach Leaves.
Spinach can be your accent leaf for
cheese or used as a substitute cracker. Place signature crackers on it and add
a large dollop of classic mustard and you are done. Cost less than it does to make a sandwich. Organic
spinach can be used as a base for a dip as a wrap, or as a salad.
Yes Spinach can be drizzled with Olive
oil and used with crumbled bacon as a bed for chicken or beef.
You can get it from the salad bar. It
takes a whole lot of leaves to weigh ¼ pound.
Think of cleaver uses for
Orange vegetables
Carrots, each carrot can be cut on the bias into strips no longer than three inches and served as cocktail food, a dipper, or as a garnish. These may be supplemented with baby carrots which you can buy and may or may not cut in half. 12c 1c. Carrots are best eaten cooked. Each can be steamed atop rice or ramen. Each may also be served as a juice.
(Mango)
(Pumpkin)
(Squash) Yes it’s a fruit but it got listed in places as vegetables you need it the fiber. Summer squash can be each raw. Each can be sliced, and added to crudités, or diced and added to a salad or salsa. It may be sliced and grilled as a side.
Sweet Potato *1c 1c and
There are essential Red Vegetables: peppers, and tomatoes. These are fruits and as such it is in that section they are discussed.
There are essential White Vegetables such as
Salsa can consist of
Cauliflower. Cauliflower may be used as a cocktail food. It
is to be cut or broken into florets. As
a meal item you could serve it mashed or as soup or a steak.
Fennel (that you splice.) I put in here;
it looks white.
Garlic and Onions can be served
caramelized, raw in crudités, grilled, or sautéed. Now that you have garlic you
can make a Bruschetta Sauce: it can consist of petite diced tomatoes, basil and
garlic.
You may heat garlic (and onions) in the
microwaves for 20 seconds for easy peeling.
2 – 3 Tablespoons Cilantro, freshly chopped or minced
2 Hot Chile peppers, Serrano or Jalapeño, finely chopped
2 Small Garlic cloves minced or a pinch of garlic salt
1 ½ Tablespoons Lemon juice, or Lime Juice
3 Tablespoons Onion, firm and finely chopped, and
3 Large ripe Tomatoes firm peeled seeds removed and chopped.
To salsa you can add to taste other ingredients and *spices
Celery
Green onions/ scallions thinly sliced
Red Wine Vinegar
*Salt and pepper
*Dash Worcestershire Sauce
*Dried oregano, cumin, and
*Cayenne hot pepper sauce, or not. The internet has lots of salsa recipes. Frugal tip: save your old large jars. You can make a lot of salsa and share it with friends, for almost nothing. You can use it on chicken turkey fish and chips.
Other Salsas you can make
Fiery Habanero Salsa - Hot Hot
2 Habanero peppers, finely chopped, blended with garlic
3 Large ripe tomatillos firm peeled seeds removed and chopped and *spices
Wear gloves when handling the habaneros.
Pico De Gallo Salsa - Mild
3 Tablespoons Red Onion, firm and finely chopped, and
2 – 3 Tablespoons Cilantro, freshly chopped or minced
2 Jalapeño, finely chopped
3 Large ripe Tomatoes firm peeled seeds removed and chopped. Mixed with lime juice
Roasted Corn Salsa - Mild
½ c Corn
3 Tablespoons Red Onion, firm and finely chopped, and
2 – 3 Tablespoons Cilantro, freshly chopped or minced
2 Jalapenos, Roasted poblano peppers, red peppers, finely chopped and a dash of lime juice
Salsa Roja - Hot
2 – 3 Tablespoons Cumin,
2 Jalapenos, finely chopped
Oregano
3 Large roasted tomatoes firm peeled seeds removed and chopped.
Salsa Verde - Medium
2 – 3 Tablespoons Cilantro, freshly chopped or minced
2 Jalapenos, finely chopped
3 Large tangy tamatillos firm peeled seeds removed and chopped and spices
You can engine search each salsa title and decide what else you can to add to or leave out of each. I use canned peppers, when I can. Roasting is cooking. And I do not do it.
Other vegetables to try and a snack or cocktail foods are
Salsify and
Sprouts.
I would be remiss if I did not say something about Tofu – Tofu. Some like it. Enjoy it if yo do. It too is not a vegetable, but a legume otherwise called a bean curd. You can use yams and let watercress, round out your list.
When raw vegetables sliced or whole are
served as a cocktail food they are called crudités. Crudités may be used
as the dipper for a dip. On a meal plan, you can practice making a plate or
tray of crudités from a salad bar. How frugal is this, the left over vegetable
bits can go into the (*R.) If you are pushing it, to each tray you may add some
fruit: olives, peppers, and cherry tomatoes. Yes these items are listed in
places as red vegetables, (but they are really fruits.)You might top off the
fruit mix, and complete the tray with some fungi: whole mushrooms. Still, we
just want to use them with the crudités.
Practice making plates and trays, and dips of choice, share them with and get feedback about them from friends, who are told that trial and error offerings is what each is eating.
Become the tray master.
Get a Soup Starter kit. From it you can
make a plate or tray of raw vegetables. Practice making plates and trays, and
dips of choice, share them with friends. and get feedback from them. Tell them
that trial and error offerings are what each is eating.
Learn how to steam vegetables by
microwave. Vegetables sliced or broken apart can be steamed, in a microwave
allowed to rest or cool, placed in a container, or on a plate or tray, and
served as a cocktail food or a snack.
Each vegetable can be steamed while
sitting uncovered on rice or R. noodles in a microwave oven during the last
four minutes of cooking.
Flash Frozen is the less expensive way for vegetables to have their stay.
You can drink your vegetables. Get your daily does of vegetables from juiced or pureed produce; unless you grow your own, this may not be too frugal. Drink your vegetables. You can juice and drink your vegetables; green juice may be what you need to get your boost. For a recipe you could engine search green drink and Oz.
Things you might see in a green drink recipe
Mint Optionally you may see
Carrots Green apples
Celery Jalapenos
Cucumber and Green coffee beans
Ginger
Parsley
Pineapple
Spinach
I could not say doing this is frugal. But when you get to where you can, this is something you might want to do, say every other day, or one day a week.
Vegetables are considered food concern free, mostly; each is to be eaten in a food combination. Vegetables eaten alone can keep you hungry.
You can pickle your vegetables, or buy them that way and carry them with you.
Vegetables pickled or topped with vinegar may aid in reducing high Glycemic effect of other foods, reduce dietary spike, and aid in elimination or yeast infections.
Something fermented used to be a part of each food course, except dessert. But then for those who bake there is vinegar cake.
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