5 ways to reinvent vegetables

By Casey O’Dell – Accredited Practising Dietitian

Are you getting bored with your vegetable dishes? Are you cooking the same vegetables each week in the same ways? Most of us are aware of the health benefits of vegetables although very few of us are actually achieving the recommended amount of 5 servings per day. Here are a few ways to enjoy vegetables which may ignite your passion for them and inspire you to eat more!

1. Roasting Vegetables: Roasting vegetables can change their flavour completely. You can do a batch which can last a few days and think outside the square when you choose a nice variety of colours for your roast up. There are many vegetables which taste delicious roasted – our favourites are pumpkin, potato, sweet potato, zucchini, red capsicum, onion, garlic, cauliflower, parsnip and eggplant. Just add to a preheated oven of 180 degrees Celsius with some spray oil, salt, pepper and any fresh or dried herbs you might have on hand like rosemary, oregano or thyme.
2. Raw Vegetables: Sometimes the simpler, the better. Whether they are tossed through a salad or enjoyed as a snack, some vegetables taste delicious raw. They can also be eaten with tasty dressings or nutritious dips to enhance their appeal. Try snow peas, cherry tomatoes, carrot, celery, red capsicum or cucumber.
3. Stir fry vegetables: The crunchy texture of stir-fried vegetables helps them retain their nutrients and flavour. You can transform some of your favourite vegetables by stir-frying with a little oil and flavours such as onion, garlic, ginger or chilli. Stir-frying is quick and easy, and you’ll need a nice hot wok to cook with. Some of our favourite vegetables to stir fry include broccoli, carrot, zucchini, mushrooms, capsicum, bok choy, choy sum and cabbage. Top off the dish with a little sauce such as oyster or kecap manis, and sprinkle with toasted sesame seeds if you have some.
4. Spiralised vegetables: The ever-growing trend of spiralised vegetables is here to stay! They can add some flavour or texture to a boring salad or act as noodles or spaghetti to your favourite dishes for a lower calorie alternative. While zucchini noodles (or zoodles) are the most popular, you can try a range of other vegetables too such as carrots, radish, cucumber or even beetroot or sweet potato!
5. Slow-cooked or braised vegetables: Adding vegetables to your favourite slow-cooked dishes will enhance the flavour and bulk up the nutrition. You can braise in a number of liquids including stock, curry paste, wine and/or canned tomatoes and whatever fresh or dried herbs you have available. Root vegetables work well in dishes like casseroles or pulled meat – try carrots, onions, potato, sweet potato, pumpkin, celery, beans, mushrooms or parsnips.