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CUTTING VEGETABLES

Never peel any vegetable. Try to use the whole food whenever possible. When preparing an onion, for example, only the gritty part of the small roots needs to be discarded. Simply scrape with a knife, leaving the rest of the root intact. Peelings and roots are invariably rich in minerals and these minerals are lost and wasted if they are not used. Nature has provided us with whole, nutritionally balanced foods which we should use in totality.

For cutting vegetables, a heavy, square, sharp knife is desirable. This will make the vegetables easier to cut and will prevent tearing and cutting pieces unevenly.

It takes a while to learn to cut vegetables properly but once mastered, the job becomes easy and fast.

To prevent the loss of finger tips and nails pull the fingernails in and rest the first knuckle above the nail against the knife while holding the vegetable. Cut straight down in an even motion . . . not back and forth. It will seem awkward at first, but once you get used to it you will be able to handle the knife safely and rapidly.

It is important to remember that all vegetables that are to be cooked together should be cut in the same way. If they are not, vegetables will not cook evenly; some will be too well done and others raw.

When cutting vegetables, the idea is to get a little of the top and bottom in each piece. This provides more nutritional balance. Therefore, for long root vegetables such as carrots, burdock, Daikon, etc., slice diagonally, not straight across. For other vegetables such as pumpkin, squash, turnips and onions, slice from top to bottom.

COOKING VEGETABLES
Sauteeing :

There are many factors that must be considered when sauteeing vegetables. For instance, when sauteeing more than 1 vegetable the order in which they are sauteed is of the greatest importance. Here are general rules to consider:

1) It is best to saute onions first, since they have a strong flavor which should blend with the other vegetables.
2) Leafy green vegetables which have a high water content should be sauteed longer to expell excess water than root vegetables.
3) Root vegetables which are fibrous, such as burdock, are harder and therefore need to be sauteed the longest. They also require slightly more oil to prevent sticking.

To sautee vegetables, heat a small amount of oil (usually about 1 tsp.) in a pan. Add vegetables one at a time and gently toss so that each piece is coated with oil. This seals in the vitamins, minerals, aroma, color and flavor. Cooking chopsticks are especially good for this process since they prevent vegetables from breaking up or tearing.

Each vegetable should be sauteed until it changes color before adding the next vegetable.

There are two basic ways to continue cooking the vegetables once they have been sauteed. One is to gently stir vegetables for about 15 minutes over a medium-high flame until tender. The other is to cover vegetables with 1/2-1 cup of water, depending upon their moisture content, covering and letting them simmer for 30-40 minutes or until tender.

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