Bland vegetables take on flavour

Rosalee Brown, DIETITIAN'S DESK

Many individuals are convinced of the value of vegetables but have difficulty enjoying them. Vegetables are lower in sugar than fruits and tend to be starchier. Some people prepare vegetables with too much fat and salt to make the taste more acceptable.

The benefits of this group of foods are endless. They have powerful vitamins, minerals, pigments and phytonutrients. Although considered bland, they all have characteristic flavours which give signature taste to dishes. Their fibre content is great with both insoluble fibre (which is great for gut motility and health) and soluble fibre (which plays a role in reducing 'bad' cholesterol).

Choosing vegetables

Each type of vegetable has specific periods of maturity when their flavours are at their peak. In general, the starchier, root-type vegetables are more flavourful when they are younger and tender. This is usually when their sugar content is at its highest. They are also less fibrous at this stage. Avoid vegetables which are very large for their type, as these may not be the most flavourful or tender. This rule also applies to edible leaves, stalks and flowers used as vegetables.

Bake and roast them

Vegetables should be prepared in as small an amount of water as possible to retain their flavour. Boiling leaches their delicate flavour and makes them more difficult to tolerate by some people. Boiling vegetables also forces some people to add lost flavours by using salt, fats and seasonings. Root vegetables should be boiled in a little water flavoured with the herb of your choice and cooked in their skin where possible.

Two methods which enhance the flavour of cooked vegetables and retain their nutrients are baking and roasting. There are different ways to bake and roast vegetables. Here are two methods which I use:

Add them to the main dish in oven. Vegetables such as carrots, turnips and pumpkins can be cooked in the roasting pan in which meats are being prepared. Their flavours are retained and also enhanced by baking which caramelises their sugars and the meat juices make them even tastier. Hardy vegetables such as beet can be wrapped in foil and baked in the oven while other preparations are taking place. The flavour is divine!

Pan-roasted vegetables. Cubed vegetables such as carrots, beets, turnips and squash can be oven-roasted in a pan. Drizzle vegetables with a mixture of olive oil or the oil of your choice, balsamic vinegar. Add sweet peppers, onions and herbs of your choice before placing in oven. Starchy roots such as sweet potatoes can be added to this mixture. People who are trying to reduce their starch intake will find this as an excellent accompaniment to meat or fish dishes.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.