12
Sep

Blanched Veggie Medley

Ingredients (serves 2–3)

  1. 1 cup broccoli florets
  2. 1 cup cauliflower florets
  3. 1 medium carrot, sliced thinly
  4. 1/2 cup green beans, trimmed
  5. 1 tsp olive oil
  6. Salt & pepper, to taste
  7. Optional: lemon juice, garlic powder, or fresh herbs

Instructions

  1. Boil Water: Fill a medium pot with water and bring it to a rolling boil. Add a pinch of salt.
  2. Prepare Ice Bath: Fill a large bowl with ice water and set aside.
  3. Blanch Vegetables:
    • Add broccoli, cauliflower, carrots, and green beans to the boiling water.
    • Cook for 2–3 minutes until vegetables are bright and slightly tender but still crisp.
  4. Shock in Ice Bath: Immediately transfer the vegetables to the ice water to stop cooking and preserve color. Let sit for 2 minutes.
  5. Drain & Serve: Drain well. Toss with olive oil, salt, pepper, and optional seasonings. Serve warm or chilled as a salad or side dish.

Tips for Gut-Friendly Eating

  1. Blanching reduces tough fibers, making vegetables gentler on sensitive digestion.
  2. Lightly season rather than using heavy sauces to avoid irritation.
  3. You can also add cooked quinoa, chickpeas, or grilled chicken for a complete meal