Personal trainer: 3 simple steps to loving your veggies

By
InMaricopa
-
19
Aaron Gilbert. Photo by William Lange

By Aaron Gilbert

Whether vegan or paleo, some carbs or no carbs, almost all “health-conscious diets” agree on one thing: You should eat your greens!

Despite unique taste preferences, almost anyone can learn to love their veggies daily with this easy 3-step formula. It creates flavor combos that balance out the bitterness and taste great.

Step 1 – Challenge Yourself

Choose a vegetable you’ve avoided in the past or have been a little afraid to try. Research shows veggie distaste is reduced with exposure. It can take 3-4 tries to start liking something you previously didn’t.

Least Bitter to Most Bitter

1 – Spinach

2 – Asparagus

3 – Broccoli

4 – Brussels Spouts

5 – Belgian Endive

6 – Swiss Chard

7 – Collard Greens

8 – Kale

9 – Chicories

10 – Rapini

11 – Radicchio

12 – Dandelion Greens

 

Step 2 – Complement Your Greens

Select 1-3 complementary items for your veggie from these categories:

Spice:

Crushed red pepper

Chopped fresh chilies

Smoked paprika

Black pepper

Chopped garlic

Ginger

Cumin

Sour:

Fresh lemon juice

Fresh lime juice

Vinegar (wine, cider, or rice)

Preserved vegetable (pickles, chilies, etc.)

Fermented vegetables (sauerkraut, kimchi, etc.)

Wine

Salty:

Dijon mustard

Salt

Capers

Anchovies

Olives

Seaweed

Brined cheese (feta, etc.)

Complements create flavor harmony, pushing several taste buttons at the same time. This covers up the certain “veggie flavors” you may not enjoy.

 

Step 3 – Buffer the Bitterness

Select 1-2 buffering items for your veggie.

Sweet:

Maple syrup

Honey

Cooked onions

Fortified wine

Berries

Oranges, tangerines, mandarin

Mirin

Fat:

Tahini

Chopped Walnuts

Olive oil

Cooked bacon

Avocado

Soft cheese (goat, etc.)

Sliced almonds

Butter

Don’t freak out if these buffers sound calorie-dense. It only takes a little bit to balance out bitterness, not a cup of oil or a pound of bacon.

 

Step 4 – Pick your method

Wash your vegetable thoroughly. If cooking, chop them into equal-sized pieces.

Raw:

Cut veggies to desired size and arrange them on your plate.

Top with complements and buffers.

Recommended veggies:

Spinach

Broccoli

Brussels sprouts

Belgian endive

Kale

Chicories

Radicchio

Steam:

Place veggies in a single layer in steam pot with 1 inch of water.

Cook over high heat for 3 min.

Garnish with complements and buffers.

Recommended Veggies:

Spinach

Asparagus

Broccoli

Sauté:

Place damp veggies in single layer in sauté pan with a drizzle of cooking oil.

Cook on medium-high for about 10 min.

Add salty, sweet and/or spice midway through cooking.

Garnish with sour and/or fat.

Recommended veggies:

Belgian endive

Swiss chard

Collard greens

Dandelion greens

Kale

Chicories

Rapini

Braise:

Place veggies in single layer in large pot over medium heat; drizzle with cooking oil.

Add salty, spice and/or sweet along with enough water to half-submerge veggies.

Lower heat, cover and cook until tender but still firm, 15-45 min.

Garnish with sour and or fat.

Recommended veggies:

Belgian endive

Swiss chard

Collard greens

Dandelion greens

Kale

Chicories

Rapini

Aaron Gilbert, CSCS is founder/owner of Longevity Athletics.

520-261-4661

[email protected]

This column appears in the July issue of InMaricopa.

 

RELATED ARTICLESMORE FROM AUTHOR