Vegetables are a mainstay of the Always Hungry Solution—full of nutrition and a great vehicle for the rich sauces and dips used in all program phases. Get creative, and let this guide remove the guesswork.
Vegetable: Arugula
Size and Prep: Rinse well. Coarsely chop.
Cooking Time in Minutes
Sauté*: 2 to 3
Steam: 2 to 3
Boil:—
Blanch**: Less than 1
Roast:—
Vegetable: Asparagus
Size and Prep: Cut away and discard tough ends.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 7 to 8
Boil: 6 to 8
Blanch: 1
Roast: 8 to 10
Vegetable: Beets
Size and Prep: To sauté: Peel and shred.
To steam or boil: Peel and cut into 1-inch cubes.
To blanch: Slice into thin rounds or half-moons.
To roast: Place whole, unpeeled beets in a baking dish with ¼ cup water and cover tightly or wrap individually in foil; peel skin when they are done.
Cooking Time in Minutes
Sauté: 6 to 8
Steam: 15 to 20
Boil: 10 to 15
Blanch: 1 to 2
Roast: 45 to 60 (depending on size)
Vegetable: Bell Peppers (Green, Red, Orange, or Yellow)
Size and Prep: Remove and discard seeds. Cut into thin strips.
Cooking Time in Minutes
Sauté: 5 to 7
Steam:—
Boil:—
Blanch: Less than 1
Roast: 20 to 25
Vegetable: Bok Choy, Tatsoi
Size and Prep: Cut white parts into ½-inch slices, coarsely chop the leaves.
Cooking Time in Minutes
Sauté: 2 to 4
Steam: 2 to 4
Boil: 2 to 4
Blanch: Less than 1
Roast:—
Vegetable: Broccoli
Size and Prep: Peel or cut off hard outer part of the stem and cut into small sticks; separate tops into small florets.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 6 to 8
Boil: 6 to 8
Blanch: 1
Roast: 20 to 25
Vegetable: Broccoli Rabe, Rapini, or Chinese Broccoli
Size and Prep: Cut into ½-inch slices.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 4 to 6
Boil: 4 to 6
Blanch: 1
Roast:—
Vegetable: Cabbage (White, Green, or Red)
Size and Prep: Remove and discard core. Shred thinly. To roast: Cut into 1½-inch-thick wedges.
Cooking Time in Minutes
Sauté: 5 to 7
Steam: 8 to 10
Boil: 8 to 10
Blanch: 1
Roast: 20 to 25
Vegetable: Carrots
Size and Prep: To sauté or blanch: Shred or cut into thin strips, rounds, or matchsticks.
To steam, boil, or roast: Cut into thick rounds or chunks.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 8 to 10
Boil: 8 to 10
Blanch: 1 to 2
Roast: 25 to 30
Vegetable: Cauliflower
Size and Prep: Separate into small florets. Core diced.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 7 to 9
Boil: 7 to 9
Blanch: 1 to 2
Roast: 15 to 18
Vegetable: Chard (Green or Red)
Size and Prep: Rinse well. Cut the stems into ½-inch slices and coarsely chop the greens.
Cooking Time in Minutes
Sauté: 4 to 6—add stems first, then greens after 2 minutes
Steam: 4 to 6 Stems on bottom
Boil: 3 to 5
Blanch: 1 for stems, less for leaves
Roast:—
Vegetable: Collard Greens
Size and Prep: Rinse well. Separate the stems from the leaves. Cut the stems into very thin rounds and coarsely chop the leaves.
Cooking Time in Minutes
Sauté: 5 to 8
Steam: 5 to 8
Boil: 3 to 5
Blanch: 1 to 2
Roast:—
Vegetable: Daikon or Other Types of Radish
Size and Prep: Cut into thick chunks or leave small radishes whole.
To sauté: Shred or cut into thin matchsticks.
To blanch: Cut into thin rounds or half-moons.
Cooking Time in Minutes
Sauté: 4 to 6
Steam: 4 to 6
Boil: 5 to 8
Blanch: 1
Roast: 15 to 20
Vegetable: Eggplant
Size and Prep: Peel, if desired. Cut into 1-inch cubes or slices.
Cooking Time in Minutes
Sauté: 10 to 12
Steam:—
Boil:—
Blanch:—
Roast: 20 to 25
Vegetable: Fennel
Size and Prep: Cut bulb and stems into thin rounds. To roast: Cut into quarters or chunks.
Cooking Time in Minutes
Sauté: 6 to 8
Steam: 6 to 8
Boil: 6 to 8
Blanch: 1 to 3
Roast: 30 to 45
Vegetable: Green Beans
Size and Prep: Trim off and discard tough ends or stems.
Cooking Time in Minutes
Sauté: 3 to 5
Steam: 4 to 6
Boil: 4 to 6
Blanch: 1 or less
Roast: 8 to 10
Vegetable: Kale
Size and Prep: Rinse well. Separate the stems from the leaves. Cut the stems into very thin rounds and coarsely chop the leaves.
Cooking Time in Minutes
Sauté: 4 to 7
Steam: 4 to 7
Boil: 3 to 5
Blanch: 1 to 2
Roast:—
Vegetable: Leek
Size and Prep: Cut in half lengthwise and thoroughly rinse all layers.
Cut white and green parts into thin rounds.
To roast: Cut into large chunks.
Cooking Time in Minutes
Sauté: 5 to 7
Steam: 5 to 7
Boil: 6 to 9
Blanch: 1 to 2
Roast: 20 to 30
Vegetable: Mustard Greens
Size and Prep: Rinse well. Separate the stems from the leaves. Cut the stems into very thin rounds and coarsely chop the leaves.
Cooking Time in Minutes
Sauté: 3 to 5
Steam: 3 to 5
Boil: 3 to 5
Blanch: 1
Roast:—
Vegetable: Napa or Chinese Cabbage
Size and Prep: Cut the white parts into ½-inch slices and coarsely chop the leaves.
Cooking Time in Minutes
Sauté: 2 to 4
Steam: 2 to 4
Boil: 2 to 4
Blanch: Less than 1
Roast:—
Vegetable: Onions (Sweet, Yellow, White, or Red)
Size and Prep: Peel the tough outer skin. Slice in thin half-moons or dice.
To roast: Cut into quarters or thick wedges.
Cooking Time in Minutes
Sauté: 8 to 10
Steam: 10 to 12
Boil: 8 to 10
Blanch: 2 to 3
Roast: 20 to 25
Vegetable: Parsnips
Size and Prep: Cut into ½-inch chunks.
To sauté: Shred or cut into thin matchsticks.
To blanch: Cut into thin rounds.
Cooking Time in Minutes
Sauté: 8 to 10
Steam: 13 to 15
Boil: 12 to 14
Blanch: 2
Roast: 35 to 50
Vegetable: Rutabaga
Size and Prep: Peel. Cut into ½-inch chunks.
To sauté: Shred or cut into thin matchsticks.
To blanch: Cut into thin rounds.
Cooking Time in Minutes
Sauté: 7 to 9
Steam: 16 to 18
Boil: 14 to 16
Blanch: 1 to 2
Roast: 35 to 50
Vegetable: Snow Peas or Snap Peas
Size and Prep: Trim off and discard tough ends or stems and peel the string down the edge.
Cooking Time in Minutes
Sauté: 2 to 3
Steam: 2 to 3
Boil: 2 to 3
Blanch: Less than 1
Roast:—
Vegetable: Spinach
Size and Prep: Rinse well. Coarsely chop.
Cooking Time in Minutes
Sauté: 2 to 3
Steam: 2 to 3
Boil: 3 to 5
Blanch: Less than 1
Roast:—
Vegetable: Summer Squash (Yellow or Zucchini)
Size and Prep: Cut into ¼-inch-thick slices or sticks.
Cooking Time in Minutes
Sauté: 5 to 10
Steam: 5 to 7
Boil: 5 to 7
Blanch: 1 to 2
Roast: 15 to 20
Size and Prep: To sauté: Shred or cut into thin matchsticks.
To steam or boil: Cut into 1-inch chunks or thick rounds.
To blanch: Cut into thin rounds.
To roast: Cut into 1-inch chunks or thick rounds, or leave whole.
Cooking Time in Minutes
Sauté: 8 to 10
Steam: 8 to 10
Boil: 10 to 12
Blanch: 2 to 3
Roast: 45 to 60
Vegetable: Turnips
Size and Prep: Cut into ½-inch chunks.
To sauté: Shred or cut into thin matchsticks.
To blanch: Cut into thin rounds.
Cooking Time in Minutes
Sauté: 6 to 8
Steam: 12 to 14
Boil: 10 to 12
Blanch: 1 to 2
Roast: 30 to 40
Vegetable: Winter Squash (Buttercup, Butternut, Kabocha, or Acorn)
Size and Prep: Cut in half. Remove and discard seeds.
Cut into 1-inch chunks or thick wedges.
The skin can be eaten unless very tough, like acorn.
To blanch: Cut into thin half-moons.
Cooking Time in Minutes
Sauté:—
Steam: 14 to 16
Boil: 12 to 14
Blanch: 2 to 3
Roast: 30 to 40
Cooking whole grains may seem like a culinary mystery, but it really is quite simple: All you need is water, salt… and heat. Just bring to a boil, cover, and simmer for the time indicated. In Phase 2, we incorporate whole-kernel grains on a daily basis. Experiment with whole-kernel grains you might not have tried before—you’ll likely find them more satisfying than the processed versions. Make extra to use for future meals. With cooked whole grains already made, meal preparation becomes quick and easy.
Presoaking Not Required
Whole Grain: Buckwheat (Kasha)
Dry Amount: 1 cup
Water: 1½ to 2 cups
Salt: ⅛ teaspoon
Cooking Time: 15 to 20 minutes
Approximate Yield: 3 cups
Whole Grain: Cracked Wheat (Bulgur)
Dry Amount: 1 cup
Water: 1 to 1¼ cups boiling
Salt: ⅛ teaspoon
Cooking Time: 5 minutes
Approximate Yield: 2 cups
Whole Grain: Farro
Dry Amount: 1 cup
Water: 2 cups
Salt: ⅛ teaspoon
Cooking Time: 30 minutes
Approximate Yield: 2 cups
Whole Grain: Millet*
Dry Amount: 1 cup
Water: 2 to 4 cups boiling
Salt: ⅛ teaspoon
Cooking Time: 30 minutes
Approximate Yield: 3 to 5 cups
Whole Grain: Pearl Barley
Dry Amount: 1 cup
Water: 3 cups
Salt: ⅛ teaspoon
Cooking Time: 30 minutes
Approximate Yield: 3 cups
Whole Grain: Quinoa (rinse well)
Dry Amount: 1 cup
Water: 2 cups
Salt: ⅛ teaspoon
Cooking Time: 20 minutes
Approximate Yield: 3 cups
Whole Grain: Steel-cut oats
Dry Amount: 1 cup
Water: 2 cups
Salt: Pinch
Cooking Time: 30 to 45 minutes
Approximate Yield: 2 cups
Whole Grain: Steel-cut oats (overnight version)
Dry Amount: 1 cup
Water: 4 cups
Salt: Pinch
Cooking Time: Bring to a full boil, then let sit on the stove, covered, overnight. Or cool the oats and place in the refrigerator overnight. Serve cold or reheat before eating.
Approximate Yield: 4½ cups
Presoaking Recommended (4 hours to overnight)**
Whole Grain: Brown Rice***
Dry Amount: 1 cup
Water: 1½ cups
Salt: ⅛ teaspoon
Cooking Time: 50 minutes (cooking time will vary based on type of rice)
Approximate Yield: 2 to 3 cups
Whole Grain: Hulled Barley
Dry Amount: 1 cup
Water: 3 cups
Salt: ⅛ teaspoon
Cooking Time: 1 hour or more
Approximate Yield: 3 cups
Whole Grain: Wheat Berries
Dry Amount: 1 cup
Water: 3 cups
Salt: ⅛ teaspoon
Cooking Time: 1 hour or more
Approximate Yield: 3 cups
Preheat oven to 350°F. Spread raw nuts or seeds in a single layer onto a large baking sheet. Place in the oven and cook until lightly golden in color and the nutty aroma first begins to waft from the oven (see times listed below). Every oven is a bit different, so pay close attention, check them every few minutes, and avoid overcooking. Remove from the oven immediately when done and transfer to a large plate or serving tray to cool. Once cooled, store in a jar with a lid (wide mouth canning jars work nicely) or other airtight container.
Nuts or Seeds: Almonds
Cooking Time: 10–12 minutes
Nuts or Seeds: Cashews
Cooking Time: 8–10 minutes
Nuts or Seeds: Macadamia
Cooking Time: Use raw
Nuts or Seeds: Peanuts
Cooking Time: 10–12 minutes
Nuts or Seeds: Pecans
Cooking Time: 10–12 minutes
Nuts or Seeds: Pistachios
Cooking Time: 8–10 minutes
Nuts or Seeds: Pumpkin Seeds
Cooking Time: 6–8 minutes—done when they are golden and begin to puff up
Nuts or Seeds: Sesame Seeds
Cooking Time: 6–8 minutes—done when they are golden, fragrant, and begin to pop
Nuts or Seeds: Sunflower Seeds
Cooking Time: 5–7 minutes
Nuts or Seeds: Walnuts
Cooking Time: 8–10 minutes
Note: Toaster ovens cook much faster. Follow toaster oven directions or experiment with times for your toaster oven. Remember to let your nose guide you: The moment you smell the aroma, they’re done!
Volume Measurement Conversions
Cups:
Tablespoons:
Teaspoons: 1 tsp
Milliliters: 5 ml
Cups: 1⁄16 cup
Tablespoons: 1 tbsp
Teaspoons: 3 tsp
Milliliters: 15 ml
Cups: ⅛ cup
Tablespoons: 2 tbsp
Teaspoons: 6 tsp
Milliliters: 30 ml
Cups: ¼ cup
Tablespoons: 4 tbsp
Teaspoons: 12 tsp
Milliliters: 50 ml
Cups: ⅓ cup
Tablespoons: 5 ⅓ tbsp
Teaspoons: 16 tsp
Milliliters: 75 ml
Cups: ½ cup
Tablespoons: 8 tbsp
Teaspoons: 24 tsp
Milliliters: 125 ml
Cups: ⅔ cup
Tablespoons: 10 ⅔ tbsp
Teaspoons: 32 tsp
Milliliters: 150 ml
Cups: ¾ cup
Tablespoons: 12 tbsp
Teaspoons: 36 tsp
Milliliters: 150 ml
Cups: 1 cup
Tablespoons: 16 tbsp
Teaspoons: 48 tsp
Milliliters: 250 ml
Weight Conversion Measurements
US: 1 ounce
Metric: 28.4 grams (g)
US:8 ounces
Metric:227.5 g
US:16 ounces (1 pound)
Metric:455 g
Cooking Temperature Conversions
Celsius/Centigrade: F = (C × 1.8) + 32
Fahrenheit: C = (F–32) × 0.5555
Zero degrees Celsius and 100°C are arbitrarily placed at the melting and boiling points of water, while Fahrenheit establishes 0°F as the stabilized temperature when equal amounts of ice, water, and salt are mixed. So, for example, if you are baking at 350°F and want to know that temperature in Celsius, the following calculation will provide it: C = (350–32) x 0.5555=176.66°C.