Choose three vegetables with a variety of colors, approximately 2 cups of each and slice or chop them into a variety of shapes. For this dish, I chose a green, yellow, and orange vegetable, broccoli, squash and carrots. I cut them into florets, half-rounds, and matchsticks. Variety in color and shape will add to the eye appeal and nutritional value of the food.
In Deepak Chopra’s list of Buddha’s favorite vegetables in his 2001 book, ‘Grow Younger, Live Longer’, he lists a dozen vegetables in order of how long they should be cooked. The higher on the list, the more cooking is required.
- Bok choy
- Red or green pepper
- Green beans
- Mung bean sprouts
- Snow peas
There are lots of possibilities when it comes to shapes when cutting and slicing: large, medium or small dice, matchsticks, mincing, julienning, slicing into rounds or half-rounds, slicing diagonally, long thin slices made with vegetable peeler, wedges.
- 2 tsp. olive oil
- 2 tsp. Italian seasoning
- 4-6 carrots, sliced diagonally and then cut into matchsticks
- 1 large crown broccoli, cut into bite-size florets
- 2 yellow squash, sliced into ¼ inch rounds and then halved
Cooking instructions for sauteed Broccoli, Squash and Carrots:
- Heat oil over medium high heat in a 10-inch skillet.
- Add carrots first, stirring constantly for 2-3 minutes.
- Add Italian seasoning, stirring constantly for 1 minute more.
- Add broccoli florets, continuing to cook for 2-3 minutes.
- Add squash pieces, cooking for 2-3 minutes more.
- Continue to cook until all vegetables are crisp tender. Do not overcook. Remember that food will continue to cook after it is removed from the heat.
- When necessary, add 1-2 tablespoons of water at a time to prevent sticking.