The Stewarts’ Cooked Veggie Lab 


Last time I published a post about the raw salad creation process we use in our home.  Here’s an example of the wild, inventive (some would even say reckless) cooked veggie experimentation that goes on with Dr. Anne and me.

As mentioned before, we consume the vast majority of our veggies in their raw forms due to time constraints.  However, we do love cooked veggies AND cooked veggies contain some benefits over raw veggies — improved digestibility and improved bioavailability of micronutrients, to name two.  So Dr. Anne and I will break out the skillet a few times a week and water saute some veggies.

In our home, the initial part of the process for prepping cooked veggies is the same as for the raw veggie salad.  That is, what veggies do we have in the house?  The answer to that question sets the tone for the entire process.

This evening. we had lots of veggie options, but no leafy greens.  We usually try to include those to get the G in G-BOMBS!

Step 1: What do we have to cook?

  • We’ll try combining almost any veggies and fruits together.  Neither of us tolerate beans all that well, so we usually leave those out.

Step 2: Prep!

  • Chopping counts as steps on a FitBit or other activity tracker!  This does not need to be pretty, just be safe — no fingertips on the cutting board please!  Pro Tip — Chopping frozen fruit is super easy and much easier than starting with fresh fruit.

As you can see, we have chopped red bell peppers, chopped cauliflower, sliced baby bella mushrooms, chopped frozen mango, chopped frozen pineapple, and (not pictured) black sesame seeds.  Yum!!  Before this, we’d never have thought of cooking these things together.  But, in the words of Chef Gusteau (Disney Pixar’s movie “Ratatouille”) “…anyone can cook, but only the fearless can be great.”

Step 3: The water saute!

  • Water sauting is the healthy alternative to oil sauteing and it’s super easy!  Just heat the skillet/saute pan on super high heat until drops of water sizzle and dance on the pan.  Then add about 1/8 to 1/4 cup of water to the pan — it will steam like crazy!  Quickly add your veggie and begin stirring/tossing just like you would for oil sauteing.  Remember, it’s high heat so it doesn’t take long for the veggies to cook.  Add more water as necessary…just enough to keep the veggies from sticking to the pan.

  • We begin with red bell peppers for about 3 minutes.

  • Then we add the chopped cauliflower for about 2 more minutes:

  • Then we add the black sesame seeds (about 1 tbsp) for 1 minute.

  •  Next, we add the mango (about 1 cup) for 1 minute:

  • The pineapples go in next (about 1 cup) for 1 minute:

  • Finally, the mushrooms go in (1 small pack of baby bellas sliced after the stems are removed) for up to 3 minutes:

  • This is what it looks like when it’s all done and ready for serving.  I like to remove it from the heat and transfer it to a dish to minimize further cooking in a hot pan:

Step 4: Enjoy the flavors and the micronutrients!

  • We had also had some leftover raw green salad (romaine, shredded brussels sprouts, grape tomatoes, red bell peppers, cucumbers mixed with some leftover sauteed mushrooms and carrots) AND some cashews (1 ounce per the Aggressive Weight Loss plan that I, not Dr. Anne, am following) sprinkled/shaken with garlic powder.

It was fabulously delicious!  It made enough for several meals and it kept quite well in the fridge because we didn’t over cook the veggies.

We hope this helps you keep eating to live!!!

— Dr. Dave

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