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CHALLENGE

co Choose a vegetable to try.

3 STEPS

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BIT
TO PREPPING (AND LOVING) YOUR

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 2 STEP
COMPLEMENT

Select 1-3 complementary flavors for your veggie.

Spicy, sour, and salty flavors balance bitterness to make it more palatable.
SPICE SOUR SALTY

Fresh lemon Fresh lime Dijon Salt Capers

Crushed Chopped Smoked juice juice mustard
red pepper fresh chiles paprika

Vinegar Preserved Anchovies Olives

Black Chopped (wine, cider, vegetables
pepper garlic or rice) (pickles, chiles, etc.)

Fermented Seaweed Brined cheese

Ginger Cumin vegetables (feta, etc.)
(sauerkraut, Wine
kimchi, etc.)

3
STEP

CUSHION
Select 1-2 cushioning items for your veggie.
Sweet and fatty flavors soften bitterness significantly.

SWEET FAT

Maple Honey Cooked Fortified Tahini Chopped Olive oil Cooked

syrup onions wine walnuts bacon

Berries Oranges/ Mirin Avocado Soft cheese Sliced Butter

tangerines/mandarin (goat, etc.) almonds
 NOW PICK YOUR METHOD
Wash the vegetables thoroughly. If cooking, chop them into equal-sized pieces.

RAW
Spinach Broccoli Brussels sprouts

Belgian endive Kale Chicories Radicchio

STEAM 3
MIN
Place veggies
in single layer
in steam pot with
1 inch of water. Garnish with Spinach Asparagus Broccoli
Cook over high complements
heat for 3 min. and cushions.

SAUTÉ 10
MIN

Place damp
veggies in single Kale Spinach Asparagus Broccoli
layer in sauté
pan with a
drizzle of
cooking oil. • Add salty,
sweet, and/or spice
Cook on medium-high midway through cooking. Brussels
Radicchio Belgian endive Swiss chard Rapini
for about 10 min. • Garnish with sour and/or fat. sprouts

BRAISE 15-45
MIN
Place veggies in single
layer in large pot over
medium heat;
drizzle with Belgian endive Swiss chard Collard greens
cooking oil.
Add salty,
spice, and/or
sweet along with
enough water to Dandelion
half-submerge veggies. greens Kale Chicories Rapini
Lower heat, cover and cook until Garnish with
tender but still firm,15-45 min. sour and/or fat.
 SAMPLE COMBOS

Kale with tahini and lemon juice Radicchio with goat cheese, peppers, and honey

Asparagus with garlic, feta, avocado, and lemon Brussels sprouts with bacon and onions

Broccoli with balsamic vinegar and olive oil Endive with mirin and walnuts

For more info:

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