Veggies in a Jiffy!

Photo by Martin_Cathrae

Having vegetables with meals is an important cornerstone in embracing a healthy lifestyle. But sometimes veggies just don’t make it onto the menu because we think they may take too long and too much effort to prepare that we just say, forget it! But, there are actually options that can easily go from fridge to table in less than 15 minutes (seriously!). And, here are my top quick-fix vegetables:

The ultimate 5-minute deal: Pre-washed and pre-cut vegetables.

Pre-washed and pre-cut vegetables on the weekend and save them in individual Tupperware containers. Choose vegetables that will keep well in the fridge, such as bell peppers, carrots, cucumbers and celery. Then, when you need a quick snack, just munch on them plain or dipped in hummus, or simply toss with a dressing to make a quick salad or coleslaw. Another great option is to stir them into pasta or do a quick-sauté with a protein of your choice to create a vegetable-packed main course.

The 10 minute side dish: Sweet potatoes.

Skip the oven and use the microwave! Scrub skin clean and prick holes in the sweet potatoes, then wrap loosely with a damp paper towel and microwave until fork tender, about 5 – 10 minutes (depending on size). When it is done, you can directly munch on the fluffy, moist “baked” sweet potato, or mash it up with some butter, milk, cinnamon and maple syrup for decadent flavour. If sweet potatoes aren’t your forte, you can also try it with other root vegetables, such as parsnips, winter squash or potatoes (just don’t drown it in butter and sour cream, okay?)

My favourite 15-minute Steamed Broccoli recipe.

Broccoli takes about 5 minutes to rinse and cut into florets, and about another 7 minutes to cook. Simply heat just enough water to barely cover the bottom of a sauté pan, then add in florets, cover with a lid and allow it to steam for 7 minutes. After 7 minutes, the broccoli will have a vibrant green colour and be just tender (if not, sauté uncovered until desired doneness). From this basic method, you can tweak it to your likings. I like to heat olive oil with minced garlic before adding in water for garlic steamed broccoli, or drizzle in soy sauce and sesame oil just before serving for an Asian flare.  Even better, this steaming method works well with many other greens, such as cabbage and bok choy (just adjust the steaming time accordingly).

These vegetables are easy to prepare, they keep well in the fridge and are all impressively delicious and nutritious. Even if you are always racing against the clock, do try to make an effort to spare yourself ten to fifteen minutes and treat yourself to some scrumptious and nourishing vegetables. Your body will thank you!

Do you make an effort to have vegetables with your meals? Do you find yourself leaving out veggies when you are in a hurry? Will you try to make up for it by eating more next meal or simply put it behind you and forget about it?