Quick Tips for preparing vegetables and beans

Vegetables and beans are an important ingredient in a healthy well balanced diet. Here are some quick tips that make these jewels of the earth easy to prepare and use

Fast Oven Baked Potatoes:

To bake potatoes quickly, place them whole and unpeeled in boiling water for 10-15 minutes. Remove and pierce skin with a fork and then bake in a preheated oven.

Freshen up tomatoes:

If you want to use fresh tomatoes, but all you can find are tasteless, out-of-season ones, you can freshen canned tomatoes and liven up their taste in order to make them into a viable substitute. Simply drain a can of plum tomatoes and cut each one into 2 or 3 slices. Place them in a shallow glass dish and pour orange juice on top. Refrigerate overnight, then drain, chop and use for your favorite recipe. Great on pizza.

Cooking Beans and Corn

To avoid toughening beans and corn when they are cooking, only add salt to the pot when cooking is half finished.

Soy Beans (Edamame)

These large soybeans are harvested when the beans are still green and sweet tasting and can be served as a snack or a main vegetable dish, after boiling in slightly salted water after 15-20 minutes. They are high in protein and fiber and contain no cholesterol. Edamame is more often found in Asian and natural food stores, shelled or still in the pod.

How to cook beans:

For each 1/2 cup soaked beans, do the following:

1. Put the beans in a large pot and add 4 cups water.
2. Bring to a boil, skimming off any foam that forms on the surface.
3. Turn down the heat to medium-low, cover, and simmer until you can pierce the beans with a knife. This will take anywhere from an hour (kidney beans, pinto beans, chickpeas) to an hour and 40 minutes (black beans, white beans).

Note: To cook lentils, refer to specific recipes.

How to Soak Beans:

1. Rinse the beans in a sieve and pick through them, throwing out any pebbles or discolored beans you may find.
2. Put them in a large pot and add enough water to cover them by at least an inch.
3. Cover and refrigerate overnight. Drain any remaining water, and add fresh water for cooking.