Prepping veggies in advance
March 30, 2019 7:58 PM Subscribe
I'm trying to eat healthier by adding more vegetables to my diet. One thing that's helped is preparing some vegetables on the weekend that I can throw into different things. For instance, I really like having some veggies I can throw into a pan with my scrambled eggs. What are some variations so I don't get bored?
I'm looking for some simple combinations that I can store in a container in my fridge and then toss into different meals during the week. This is part of an effort to eat healthier—I'm trying to focus on eating more healthy things rather than necessarily thinking about cutting other things out.
The most common application would be in my eggs in the morning, but things I can take in a container with my lunch are welcome, too. So far, I've been sautéing a combination of zucchini, bell peppers, and onions with a bit of garlic and some greens (spinach or, this week, kale) but I'm worried I'll get bored of that before too long.
Any other good combinations that I can prep and keep in the fridge?
I'm looking for some simple combinations that I can store in a container in my fridge and then toss into different meals during the week. This is part of an effort to eat healthier—I'm trying to focus on eating more healthy things rather than necessarily thinking about cutting other things out.
The most common application would be in my eggs in the morning, but things I can take in a container with my lunch are welcome, too. So far, I've been sautéing a combination of zucchini, bell peppers, and onions with a bit of garlic and some greens (spinach or, this week, kale) but I'm worried I'll get bored of that before too long.
Any other good combinations that I can prep and keep in the fridge?
Ratatouille! This one is delicious, but takes a lot of time. It keeps so well, though, and tastes better the longer it sits. You could also do a sheet pan ratatouille like this one and it would probably be just as fine.
posted by mynameisluka at 8:14 PM on March 30, 2019 [1 favorite]
posted by mynameisluka at 8:14 PM on March 30, 2019 [1 favorite]
i like to combine frozen riced cauliflower sauteed in a little oil with different things for a semi-homemade vegetable based meal: premade indian food entrees, various cheezy sauces, caramelized onions w/ bits of sausage or bacon.
I also like making a sheet pan of cherry tomatoes and chopped onion tossed in some melted butter and salt and pepper, bake it low and slow...makes a great caramelized topping to a lot of things: toast, pasta, etc. or mix into an omelette or serve over grilled chicken.
If you like the softer kale varieties (lacinato kale) you can wash it and cut it into a shred/chiffonade shape and marinate it in a bit of olive oil and lemon juice with salt and pepper, that will make it soft and less bitter tasting and it can be the base of a great salad (whether with meat, pasta, or more raw vegetables, or vegetables and cheese). I find it's good marinated for several hours or even overnight.
posted by zdravo at 8:28 PM on March 30, 2019
I also like making a sheet pan of cherry tomatoes and chopped onion tossed in some melted butter and salt and pepper, bake it low and slow...makes a great caramelized topping to a lot of things: toast, pasta, etc. or mix into an omelette or serve over grilled chicken.
If you like the softer kale varieties (lacinato kale) you can wash it and cut it into a shred/chiffonade shape and marinate it in a bit of olive oil and lemon juice with salt and pepper, that will make it soft and less bitter tasting and it can be the base of a great salad (whether with meat, pasta, or more raw vegetables, or vegetables and cheese). I find it's good marinated for several hours or even overnight.
posted by zdravo at 8:28 PM on March 30, 2019
I always keep frozen peas on hand for this purpose. They add a great pop of sweetness to any rice dish or stew.
Cubed roasted sweet potatoes are a good base for a lot of hearty vegetarian meals, and you can keep them at varying stages of finished for a while - just the potatoes stored whole in a dark cool place, peeled and cubed but raw freeze quite well, roasted stays good in the fridge for some time. Combine sweet potatoes with black beans, onion, garlic, a mix of cumin and other preferred Mexican seasonings and you've got yourself a killer filling for any taco, burrito, or adjacent dish, and that also stores well in the fridge.
For eggs I especially like scallions or leeks. Thinly sliced and washed both of those store well in the freezer as long as you're not planning to use them raw - just give them a shake a few times while they fully freeze so they don't freeze into a block, and then you can scoop a bit out at a time.
Green beans are kind of annoying to clean and trim, but their frozen counterparts are always disappointing. So I think they're worth it to prep ahead of time and luckily they do last a few days in the fridge like that. I love green beans with mushrooms and garlic. Since it's probably spring where you are you could also mix them with asparagus or carrot sticks, cut to have about the same cooking time. Lightly steam or parboil and fridge them, and then when you want to eat them saute in a pan with a little butter or your favorite oil and salt.
posted by Mizu at 8:56 PM on March 30, 2019 [1 favorite]
Cubed roasted sweet potatoes are a good base for a lot of hearty vegetarian meals, and you can keep them at varying stages of finished for a while - just the potatoes stored whole in a dark cool place, peeled and cubed but raw freeze quite well, roasted stays good in the fridge for some time. Combine sweet potatoes with black beans, onion, garlic, a mix of cumin and other preferred Mexican seasonings and you've got yourself a killer filling for any taco, burrito, or adjacent dish, and that also stores well in the fridge.
For eggs I especially like scallions or leeks. Thinly sliced and washed both of those store well in the freezer as long as you're not planning to use them raw - just give them a shake a few times while they fully freeze so they don't freeze into a block, and then you can scoop a bit out at a time.
Green beans are kind of annoying to clean and trim, but their frozen counterparts are always disappointing. So I think they're worth it to prep ahead of time and luckily they do last a few days in the fridge like that. I love green beans with mushrooms and garlic. Since it's probably spring where you are you could also mix them with asparagus or carrot sticks, cut to have about the same cooking time. Lightly steam or parboil and fridge them, and then when you want to eat them saute in a pan with a little butter or your favorite oil and salt.
posted by Mizu at 8:56 PM on March 30, 2019 [1 favorite]
I do roasted red/orange peppers, squash& Zucchini, roasted butternut squash, and sometimes balsamic roasted mushrooms and like you my go-to is to mix & match & scramble together with eggs, but also I do a lot of just eating the mushrooms and the butternut squash with a toothpick.
Ooooh also roasted cauliflower and broccoli.
You can throw any combo of those vegetables in with a can of coconut milk and a coupe tablespoons of curry powder. And simmer for awhile....
Also roasted vegetables are great to jazz up salad mix.
One thing that has really helped me in this effort has been to get a new matching set of Pyrex bowls with lids so I can see the vegetables looking good and appealing in the fridge.
posted by wowenthusiast at 10:48 PM on March 30, 2019 [2 favorites]
Ooooh also roasted cauliflower and broccoli.
You can throw any combo of those vegetables in with a can of coconut milk and a coupe tablespoons of curry powder. And simmer for awhile....
Also roasted vegetables are great to jazz up salad mix.
One thing that has really helped me in this effort has been to get a new matching set of Pyrex bowls with lids so I can see the vegetables looking good and appealing in the fridge.
posted by wowenthusiast at 10:48 PM on March 30, 2019 [2 favorites]
Roasted Brussels sprouts
Broccoli is both nice pan roasted with garlic and lightly steamed.
2nding the sheet pan slow roasted cherry tomatoes, though I use olive oil for mine.
posted by mumimor at 12:16 AM on March 31, 2019
Broccoli is both nice pan roasted with garlic and lightly steamed.
2nding the sheet pan slow roasted cherry tomatoes, though I use olive oil for mine.
posted by mumimor at 12:16 AM on March 31, 2019
I buy frozen bags of mixed veggies- broccoli, cauliflower, and carrots.
Toss them on a sheet pan, massage in a drizzle of olive oil, and roast til they're blackened in parts. Delicious alone, in scrambled eggs and soups, and to make them even better, grate on some parmesan and a squeeze of lemon.
posted by pseudostrabismus at 5:24 AM on March 31, 2019 [1 favorite]
Toss them on a sheet pan, massage in a drizzle of olive oil, and roast til they're blackened in parts. Delicious alone, in scrambled eggs and soups, and to make them even better, grate on some parmesan and a squeeze of lemon.
posted by pseudostrabismus at 5:24 AM on March 31, 2019 [1 favorite]
Are you opposed to salads for this? I used to find salads boring, but I started prepping lots of different salad ingredients so I can throw together cool salads in a few minutes, and now I look forward to eating a big salad every day. In addition to prewashed greens, my current mix includes chopped cabbage and carrots (I’m lazy, so I buy coleslaw mix), broccoli, roasted mushrooms, pomegranate seeds, and kidney beans. I also make roasted, spiced chickpeas (more healthful than croutons) and throw in a handful for added crunch. I make a homemade cashew-based dressing too, though you can just buy commercial salad dressing.
My roasted chickpea recipe is from the Oh She Glows cookbook and isn’t online, but there are lots of recipes online for this.
I also roast whole sweet potatoes on the weekends and bring them to work for snacks. I prefer to microwave them, but they’re perfectly fine cold.
posted by FencingGal at 5:36 AM on March 31, 2019 [1 favorite]
My roasted chickpea recipe is from the Oh She Glows cookbook and isn’t online, but there are lots of recipes online for this.
I also roast whole sweet potatoes on the weekends and bring them to work for snacks. I prefer to microwave them, but they’re perfectly fine cold.
posted by FencingGal at 5:36 AM on March 31, 2019 [1 favorite]
This recipe for vegan chickpeas w spinach and tomato keeps really well (better the second day!) and pairs really well with eggs - I put some of the stew in a pan, then cook the eggs in it shakshuka style.
The recipe is kind of time consuming as written, but after making it a couple times I now just use canned diced tomatoes and skip the blender part. Basically you sauté the onion in olive oil, add diced garlic and diced ginger, add paprika, add all the canned diced tomatoes, add spinach, then follow the recipe from there. It’s a fairly simple recipe but better than the sum of its parts! It’s good on its own or on toast too.
posted by insectosaurus at 5:50 AM on March 31, 2019 [1 favorite]
The recipe is kind of time consuming as written, but after making it a couple times I now just use canned diced tomatoes and skip the blender part. Basically you sauté the onion in olive oil, add diced garlic and diced ginger, add paprika, add all the canned diced tomatoes, add spinach, then follow the recipe from there. It’s a fairly simple recipe but better than the sum of its parts! It’s good on its own or on toast too.
posted by insectosaurus at 5:50 AM on March 31, 2019 [1 favorite]
For eggs in the morning, I like sautéed onions + mushrooms + spinach. Good with or without garlic, and I usually season just with salt.
posted by insectosaurus at 5:51 AM on March 31, 2019
posted by insectosaurus at 5:51 AM on March 31, 2019
A big clamshell of power greens comes in handy for a lot of things. As long as its cookable and not lettuces, you can use it for salads sure, but also toss it in to just about anything. If you’re also trying to reduce carbs like rice and potatoes, you can serve your curries and stews and such on a bed of greens, or toss them in soups. Lots of options just with a pile of washed greens.
posted by AnOrigamiLife at 7:21 AM on March 31, 2019
posted by AnOrigamiLife at 7:21 AM on March 31, 2019
It seems like North America has only recently discovered the joy of cooked radishes. I usually roast them whole or halved, but you can slice or spiralize them for quick sautees.
I do not like wet broccoli with eggs, but you can pre-roast it to nearly burned and then chop it up and keep for breakfast applications.
You might explore okonomiyaki for techniques and inspiration.
posted by Lyn Never at 7:24 AM on March 31, 2019
I do not like wet broccoli with eggs, but you can pre-roast it to nearly burned and then chop it up and keep for breakfast applications.
You might explore okonomiyaki for techniques and inspiration.
posted by Lyn Never at 7:24 AM on March 31, 2019
A meal to make with pre-prepped veggies: you can put about 1/3 cup of hummus in a bowl, warm it up slightly, and then put on top a lot of any veggies you want. My husband likes chopped tomatoes & cucumbers on his for breakfast; I like whatever cooked veggies we have. Sprinkle with some sea salt if you want. You can also slice a hard-boiled egg in if you want more protein.
Or any of the above with brown rice instead of the hummus.
Other veggies to cook: roasted broccoli or cauliflower florets, fried eggplant slices, squash as others have mentioned. Lately, we've also really been enjoying roasted cabbage.
If you happen to have eggplant, hummus, and cucumbers/tomatoes at the same time, you can make the Israeli sandwich "sabich". (Other ingredients are hard-boiled eggs and a pickled mango sauce, but you can use mango chutney instead.)
posted by wyzewoman at 8:11 AM on March 31, 2019 [1 favorite]
Or any of the above with brown rice instead of the hummus.
Other veggies to cook: roasted broccoli or cauliflower florets, fried eggplant slices, squash as others have mentioned. Lately, we've also really been enjoying roasted cabbage.
If you happen to have eggplant, hummus, and cucumbers/tomatoes at the same time, you can make the Israeli sandwich "sabich". (Other ingredients are hard-boiled eggs and a pickled mango sauce, but you can use mango chutney instead.)
posted by wyzewoman at 8:11 AM on March 31, 2019 [1 favorite]
Spiral zucchini-- I know people bang on about using them in place of spaghetti but whatever, gross. I just saute them in a pan for a few minutes. On their own I sprinkle parm and pepper on top and just eat them, or I saute them with roasted red peppers and olive oil.
posted by DarlingBri at 9:22 AM on March 31, 2019
posted by DarlingBri at 9:22 AM on March 31, 2019
Pico de gallo (chopped tomatoes, onions, and jalapeños; maybe cilantro; lime juice and salt) keeps for a week-ish in the fridge, and works great either as a condiment or as an addition to something like scrambled eggs.
If you scramble some stale corn chips or torn-up corn tortillas along with eggs and pico and maybe some cheese, you get migas, which is basically the national breakfast of Texas.
posted by nebulawindphone at 9:36 AM on March 31, 2019
If you scramble some stale corn chips or torn-up corn tortillas along with eggs and pico and maybe some cheese, you get migas, which is basically the national breakfast of Texas.
posted by nebulawindphone at 9:36 AM on March 31, 2019
I did not enjoy the writing style of this book, but it has a lot of ideas for batch preparing lots of different kinds of vegetables. Everlasting Meal
posted by metasarah at 11:44 AM on April 1, 2019 [1 favorite]
posted by metasarah at 11:44 AM on April 1, 2019 [1 favorite]
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posted by crazy with stars at 8:07 PM on March 30, 2019