Easy ways to cook vegetables

Steam or boil: For the most tender vegetables steam for a short time (less than 10 minutes).

Microwave: Cut a variety of coloured vegetables into small pieces, cover with glad wrap.

Stir-fry: Start with a hot wok or pan, add 2 tsp oil per person. Add finely sliced vegetables.

Roast: Shake small pieces of onion, peppers and pumpkin in a bag with 2 tsp oil per person.

Char-grill: Cut vegetables into thick strips, add crushed garlic, toss with oil; grill or bake in hot oven.

Casserole: Make Ratatouille in a casserole dish and bake for around one hour at 150 ^oC.

One-dish meals: Add equal quantities of vegetable as pasta/noodles/rice to a stir fry.

Soups: Add large chunks of vegetables and onions to minestrone, split pea, vege or tomato soups.

Sauces: Make thick sauces for main dishes from tomatoes, onion, mushrooms, pumpkin or spinach.

Stuff: Stuff pumpkins, red peppers, marrow, cabbage leaves, courgettes, tomatoes, mushrooms with a stuffing of bread, garlic, nuts and herbs; or chilli beans; or rice, mushrooms and sesame seeds.

Adding more flavour
Experiment with adding dry or fresh herbs, spices, spice mixes, chilli, mustard, cracked pepper, sundried tomatoes, char-grilled strips of red pepper, mint, paprika, roasted nuts or seeds.

Select a variety of vegetables to enhance flavours - add strong flavours like garlic, onion, leeks, spring onions, watercress, red or green peppers, fresh chillis or tomatoes to flavour other vegetables.

Add low fat sauces to stir-fries and dressings or yoghurt to salads. Simmer in stock or Asian soup.

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