3 STEPS

TO PREPPING (AND LOVING) YOUR

VEGETABLES
1 CHALLENGE
STEP

Choose a vegetable to try.

NOW PICK YOUR METHOD
RAW
Spinach Broccoli Brussels sprouts Belgian endive

TER
TER

ive

ard

Kale Chicories Radicchio

s

ies

een n
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ou s
li

gr lard
nd
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h

ts
spr ssel

gr delio

BIT
BIT

ini
s

s
co

ch
nac

or
een

icc
ne
ara

Kal

Rap
oc

c
iss

Col
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Spi

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ST
Rad
ST

Dan
Chi
Br
Asp

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MO
LEA

• Place veggies in single layer in steam pot with 1 inch of

STEAM water. Cook over high heat for 3 min.
• Garnish with complements and cushions.
3
MIN

2
Spinach Asparagus Broccoli

COMPLEMENT
STEP

Select 1-3 complementary flavors for your veggie. Spicy, sour, and salty
flavors balance bitterness to make it more palatable.
• Place damp veggies in single layer in sauté pan with a
SAUTÉ drizzle of cooking oil.
SPICE SOUR SALTY • Cook on medium-high for about 10 min.
• Add salty, sweet, and/or spice midway through cooking.
10
MIN • Garnish with sour and/or fat.
Crushed Chopped Smoked Fresh lemon Fresh lime Dijon Salt Capers
red pepper fresh chiles paprika juice juice mustard

Kale Spinach Asparagus Broccoli Radicchio

Black Chopped Vinegar Wine Anchovies Olives
pepper garlic (wine, cider, or rice)

Brussels Belgian Swiss Rapini

Ginger Cumin Fermented Preserved Seaweed Brined cheese sprouts endive chard
vegetables vegetables (feta, etc.)
(sauerkraut, (pickles,
kimchi, etc.) chiles, etc.)

BRAISE • Place veggies in single layer in large pot over medium

heat; drizzle with cooking oil.

3
• Add salty, spice, and/or sweet along with enough water

CUSHION
STEP

to half-submerge veggies.
15-45
MIN • Lower heat, cover and cook until tender but still
Select 1-2 cushioning items for your veggie. firm,15-45 min.
Sweet and fatty flavors soften bitterness significantly. • Garnish with sour and/or fat.

SWEET FAT
Dandelion greens Kale Chicories Rapini

Maple Honey Cooked Fortified Tahini Chopped Olive oil Cooked

syrup onions wine walnuts bacon
Belgian endive Swiss chard Collard greens

Berries Oranges/ Mirin Avocado Soft cheese Sliced Butter

tangerines/mandarin (goat, etc.) almonds

SAMPLE COMBOS

Kale with tahini and lemon juice Broccoli with balsamic vinegar and olive oil Brussels sprouts with bacon and onions

Asparagus with garlic, feta, avocado, and lemon Radicchio with goat cheese, peppers, and honey Endive with mirin and walnuts

For more info:

https://www.precisionnutrition.com/dont-like-vegetables