A GREAT SIDE DISH IS LIKE AN IDEAL SIDEKICK: IT COMPLEMENTS THE MAIN DISH AND MAKES IT BETTER WITHOUT OVERSHADOWING IT, AND THERE’S SCIENCE HIDING INSIDE.

TO MAKE FLUFFY RICE, IT’S HELPFUL TO UNDERSTAND WHICH STARCH MAKES IT STICKY. POTATOES SOAK UP WATER UNPREDICTABLY, SO ROASTING THEM IS A GOOD WAY TO ENSURE THEY’LL ALWAYS BE DELICIOUS.

Gorgeous, fresh vegetables are nutrient-packed treasures, best when they’re used quickly. To maintain their flavor, nutrients, and color, they should be stored in a way that limits evaporation and then cooked correctly so they’re not broken down completely or discolored by volatile acids.

RICE COMES IN MANY SHAPES AND SIZES. DEPENDING ON WHAT KIND OF RICE YOU START WITH AND HOW YOU COOK IT, YOU CAN CONCOCT EVERYTHING FROM SUPERSTICKY SHORT-GRAIN RICE FOR SUSHI TO PERFECT, FRAGRANT BASMATI FOR CURRY. HERE’S A RECIPE FOR COOKING LONG-GRAIN RICE USING THE ABSORPTION METHOD.

  1 3/4 cups (425 ml) water

  1/2 teaspoon salt

  Medium saucepan with lid

  Stove

Double or triple this recipe for a hungry crowd. Add 1 3/4 cups water for every cup of rice.

2. In the meantime, rinse the rice with clean water a few times. (Fig. 1, 2)

Fig. 1: Measure the rice.

Fig. 2: Rinse the rice with water.

3. Pour the rice into the boiling water and stir once.

4. Put the lid on the saucepan again and turn the heat down to low.

5. Simmer the rice for 18 minutes.

6. Keeping the lid on the pan, remove it from the heat and let it sit for 5 minutes.

7. Fluff the rice with a fork and enjoy! (Fig. 3)

Fig. 3: Fluff rice with a fork and enjoy.

8. Stir-fried vegetables are great with rice, and so is beurre blanc sauce (Lab 21). (Fig. 4, 5)

Fig. 4: Stir-fried and roasted veggies go well on rice.

Fig. 5: Try mixing up some beurre blanc (Lab 21) to make your dish even tastier.

WHETHER YOU ROAST VEGETABLES INTO CARAMELIZED BEAUTIES, STIR-FRY THEM, OR STEAM THEM TO TOOTHSOME PERFECTION, THEY MAKE ANY MEAL BETTER. COOKING WITH FRESH, IN-SEASON VEGETABLES WILL ALWAYS GIVE YOU THE PRETTIEST, TASTIEST RESULTS, BUT ROASTING IS A GREAT WAY TO LIVEN UP LESS-THAN-PERFECT VEGGIES.

  Olive oil (if roasting) or vegetable oil (if stir-frying)

  Salt

  Fork

  Knife for cutting vegetables

  Scrub brush

  Vegetable peeler (optional)

IF ROASTING

  Mixing bowl

  Oven or grill

  Roasting pan or baking sheet

  IF STIR-FRYING

  Wok or large skillet with lid

  Wooden chopstick or wooden spoon

IF BOILING

  Pot

IF STEAMING

  Pot with lid

  Steaming basket

Adult supervision recommended for stir-frying.

These are general guidelines, not rules. For example, dense vegetables, like carrots, potatoes, cauliflower and onions work well for roasting, but you can experiment with others.

1. Pre-heat oven to 400°F (200°C), or turn your grill on and heat it to 400, if you have a grill thermometer. If you don’t have a grill thermometer, cooking times may vary.

2. Wash and scrub the vegetables, peel as needed, and cut into chunks of similar sizes. (Fig. 1, 2)

Fig. 1: Wash and prep your vegetables.

Fig. 2: Cut them into pieces of approximately the same size.

3. Toss the vegetables with 1 or 2 tablespoons oil and a teaspoon salt and transfer to a roasting pan or place on the grill.

4. Roast or grill vegetables in the oven for 15 minutes and stir. If they start to get too brown, turn the heat down to 375°F (190°C). Repeat stirring every 15 minutes until they are golden brown and a fork goes in easily. (Fig. 3)

Fig. 3: Roast the veggies with olive oil until golden brown.

STIR-FRYING AND SAUTÉING (leafy green vegetables, green beans, peppers, broccoli)

1. Prepare the vegetables by washing, removing ends, and trimming them into long, thin pieces of equal size to help them cook quickly and evenly.

2. Add 1 tablespoon vegetable oil to a wok or 2 tablespoons to a flat skillet and heat on high until bubbles form around the wooden chopstick or wooden spoon when you touch it to the oil.

3. Carefully add the vegetables to the wok or skillet. Stand back, since the oil may splatter.

4. Stir the vegetables for 1–2 minutes, then turn the heat down slightly. If stir-frying, put the lid on the pan for another 1–2 minutes to complete cooking. If sautéing, skip the lid and stir until tender. (Fig. 4)

Fig 4: Stir-fry in a wok or sauté pan.

5. When vegetables are tender, salt and serve them. (Fig. 5)

Fig. 5: Vegetables should be tender but firm.

2. If boiling, add enough water to the pan to cover the veggies and add about a teaspoon of salt per quart of water. If steaming, add water and your steaming basket to the bottom of the pan.

3. Bring the water to a boil and add the vegetables.

4. If boiling, do not put a lid on the pan. If steaming, cover the pan.

5. Cook the vegetables until you can pierce them with a fork, but not too easily. You want them tender, but not mushy.

Experiment with different cooking methods for a variety of vegetables.

POTATOES COME IN ALL SHAPES, SIZES, TEXTURES, AND COLORS, AND MOST PEOPLE AGREE THAT THEY ARE UNIVERSALLY DELICIOUS. ROASTING IS A SIMPLE WAY TO BRING OUT THE BEST IN THIS STARCHY STAPLE.

  Olive oil or vegetable oil

  Salt

  Herbs (optional)

  Minced garlic (optional)

  Mixing bowl

  Oven

  Potato peeler or scrub brush

  Roasting pan or baking sheet

2. Peel potatoes with thick skins, such as russets. Scrub small varieties with thin skins, such as red potatoes, until there is no dirt visible.

3. Cut potatoes into uniformly sized pieces. Small potatoes may be left whole. The smaller you cut them, the more quickly they’ll bake.

4. Toss the potatoes with enough oil to coat them and a hefty pinch of salt. (Fig. 1, 2, 3)

Fig. 1: Add oil to the potatoes.

Fig. 2. Season with salt and pepper.

Fig. 3: Toss everything together to coat.

5. Arrange the potatoes into a single layer on the baking pan or roasting sheet and put them in the oven.

6. After 15 minutes, remove the pan, stir the potatoes, and return them to the oven.

7. After 15 more minutes, remove the pan again check the potatoes for doneness by poking them with a fork. If you’re adding herbs and garlic, stir them in with the potatoes. Return the potatoes to the oven. (Fig. 4)

Fig. 4: Poke potatoes with a fork to test whether they’re done.

8. Keep stirring and roasting the potatoes until they’re golden brown and a fork goes into them easily.

9. Serve immediately or reheat potatoes in a 400°F (200°C) oven just before serving. Potatoes look pretty with green garnishes, such as parsley and other herbs. (Fig. 5)

Fig. 5: Garnish and serve.

Roast some veggies with the potatoes (Lab 30). Be sure to cut them to approximately the same size as the potatoes, and roast them in a separate dish, if possible, since they may not bake at the same rate.

A FRESH, CRISP SALAD MAKES THE PERFECT ACCOMPANIMENT FOR ANY MEAL, OR CAN STAND ALONE AS A MAIN DISH. TOSSING SALAD WITH YOUR FAVORITE DRESSING WILL HELP YOUR BODY ABSORB THE HEALTHY PUNCH OF VITAMINS CONTAINED IN EVERY LEAFY BITE.

  Your favorite vegetables

  Salad dressing, such as vinaigrette or olive oil, vinegar, and salt (optional)

  Other toppings, such as cheese or bread cubes fried in oil (optional)

  Dish towel

  Knife for cutting vegetables

  Large bowl or small individual bowls or plates

  Salad spinner (optional)

When dressing a salad, start with a small amount of dressing and keep adding more, a little at a time until the lettuce is lightly coated. Put a dish of dressing on the table for people who want more.

RECIPE

1. Choose your favorite vegetables for a salad. In-season produce will be the freshest and tastiest. (Fig. 1, 2)

Fig. 1: Choose your favorite veggies.

Fig. 2: Seasonal produce is best if you can get it.

2. Wash the greens well by rinsing them and then putting them in a large bowl filled with water. (Fig. 3)

Fig. 3: Wash and dry the vegetables.

3. Remove the greens from the water by pulling them out, to leave any dirt or sand in the bowl.

4. Dry the greens in a salad spinner or using a clean dish towel. Arrange them in a large bowl or a salad bowl. Alternately, create individual salads on small plates.

5. Wash and cut up other vegetables into bite-size pieces. Add them to the salad or leave them on the side. (Fig. 4)

Fig. 4: Picky eater in the group? Leave some veggies on the side.

6. Dress the salad with your favorite dressing, make your own vinaigrette (Lab 15), or whisk together equal amounts of olive oil and vinegar, salting to taste, and mix it in with the greens and veggies. (Fig. 5, 6)

Fig. 5: Serve with bread and your favorite salad dressing.

Fig. 6: Split small heads of lettuce for individual salads.