STEAM (veggies like cauliflower, carrots)
Add vegetables like broccoli, spinach or asparagus to a metal colander. Place the colander inside a large pot and fill with just enough water so that it doesn’t touch your ingredients. Bring the water to a simmer, then cover. For mixed veggies, cut them into evenly sized pieces so they cook uniformly.
CARAMELIZE (produce like onions, apples)
Add butter or olive oil to a large skillet. Once hot, add a sugar-rich produce and a dash of salt, then cook until the produce has softened. Add a teaspoon of sugar and cook for 15 to 20 minutes, stirring regularly until browned.
PAN-FRY (protein like fish, steak)
Add olive oil to a pan over medium-high heat. Once hot, add your food of choice (try vegetables like eggplant or breaded chicken cutlets or tilapia). Be careful not to crowd the pan, or the ingredients won’t cook properly. Flip once, and continue frying until cooked through.
SAUTÉ (leaf veggies like kale, spinach)
Add a small amount of olive oil or butter to a pan over medium heat. Once hot, add meat or vegetables — we recommend proteins like fish and chicken or veggies like mushrooms and bell peppers — and stir frequently for 5 to 7 minutes. Once cooked, place the ingredients on a paper towel to remove excess oil.