Blanching is the process of scalding vegetables in boiling or
steaming water for a short time. It is simple. Blanching helps
retain the flavor, color, and texture of vegetables.
Cooking vegetables, even if only briefly, makes them much easier
to digest. Many people experience gas, bloating, belly fat, yeast
and fungal issues, IBS and other digestive disorders from raw
vegetables. Blanching vegetables will improve digestive health which
will improve many health conditions.
Place water in a large pot and bring it to a rolling boil
with a pinch of unrefined sea salt (less than 1/8th
teaspoon; this helps the vegetables retain their flavor). Use a
gallon of water per pound of vegetables, or approximately 2 cups of
prepared vegetables. Or twice as much water as vegetables you intend
Clean and cut vegetables as needed and keep them separate.
For example, you may be blanching green beans, carrots, broccoli,
and cauliflower. Cook the green beans and scoop them out of the
water, then add the carrots and do the same thing with each
vegetable, cooking them separately from each other.
Place vegetables in a wire basket or the perforated blancher
insert and immerse in boiling water; or simply place the vegetables
directly in the boiling water. The water should return to a boil
Cover and start counting blanching time as soon as water
returns to a boil. Time depends on size of vegetables.
Keep on high heat for the time given in the directions.
Remove from pan with tongs, a strainer, or slotted spoon.
A properly blanched vegetable is brightly colored all the way
through, when sliced with a knife.
Cool immediately in cold or ice water for the same time used
in blanching (corn-on-the-cob takes twice as long). Stir vegetables
several times during cooling.
Drain vegetables thoroughly.
If you have a steamer, you can use
it but it will usually take 1-1/2 times longer than blanching the
depends on the vegetable and size. Over-blanching causes
loss of flavor, color, vitamins, and minerals.
A properly blanched vegetable
is brightly colored all the way through, when sliced with a knife.
The vegetables should taste crisp yet cooked. Green beans may take 2
minutes; carrots and broccoli, 15-60 seconds; cauliflower, 30-60
seconds; greens such as kale and collards, 3-4 minutes; brussel
sprouts, 2 minutes; peas 1 ½ - 2 minutes; etc. Again, time depends
how on how small you cut the vegetables. It’s better to undercook
Place your cooked and cooled veggies
over a bed or romaine or arugula with your favorite non-dairy salad
dressing. Top with toasted sesame seeds, pumpkin or sunflower seeds.
Or make a veggie platter with your favorite dips. My guests have
liked blanched and cooled veggies better than raw ones. Keep them in
the refrigerator and munch on them for a snack.
Quick homemade dressing:
Combine 1 TB. wheat-free soy sauce or tamari; 1 TB. fresh lemon
juice or vinegar; ½ TB. water and 1 tsp. finely grated ginger.
Quick dressing #2:
combine 2 TB. cold pressed flax oil and 2 tsp. umeboshi vinegar
Miso Happy Salad
cup vinegar (or lemon juice)
2 TB Sweet White
2 cloves garlic,
2 tsp. raw honey
2-3 TB water
1/4 c fresh
parsley, basil or chives
½-1 cup of sesame
or light vegetable oil (it’s good without the oil too)
Tahini ¼ cp.
¼ cp. Olive
oil 1 clove garlic
2 TB. wheat-free soy
sauce ¼ - ½ cup water
all ingredients in a blender until creamy. Can be served warm or
cold over vegetables, salads, tofu, or noodles.