How To Blanch Veggies [Video]

Dr. Allison Lesko

Allison Lesko

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How To Blanch Veggies [Video]

Watch Jillian Tedesco, certified chef, nutritionist, personal trainer, and founder of fit-flavors in this quick video to learn how to blanch veggies!

 

What is blanching and why bother?

Blanching is a way to cook vegetables that promotes crispiness for the vegetables, bright colors, and prolongs the shelf life after you cook it. Scientifically, blanching stops enzyme actions that can cause loss of flavor, color and texture.

A food, usually a vegetable, is scalded in boiling water, removed after a brief, timed interval, and finally shocked--plunged into iced water or placed under cold running water to halt the cooking process. When you shock, it stops the cooking immediately, cools the veg down and keeps bright green color. If you don't shock, your veggies will continue to cook and will be more likely to be mushy when you reheat them and/or turn that army green color. 

 

Ingredients & Equipment 

  • fresh vegetables (such as broccoli, carrots, green beans, etc), chopped into consistent sizes
  • large pot
  • colander 
  • strainer
  • large bowl with ice bath
  • olive oil spray
  • salt
  • black pepper 
  • storage dish/container

 

Instructions

  1. Fill large pot half way with water; bring to a light boil
  2. Wash and chop vegetables into consistent sizes
  3. Prepare ice bath in large bowl with ice and water; fill bowl 3/4 way 
  4. Once the pot reaches a light boil, add 3 handfuls of vegetables. Let cook for 2-3 minutes based on personal preference of how crisp or tender you prefer your vegetables. Test with touch or taste. 
  5. Remove vegetables from pot using a strainer and add directly to the ice bath to halt the cooking process. Let sit for 3-4 minutes to completely cool. Drain water in colander. 
  6. Transfer to dish; spray with olive oil, season with salt and black pepper

 

Applications

Use blanched veggies in any meal or as a side dish! This cooking technique will keep your veggies bright and crisp for at least 4 days. 

Other variations to try 

  • fresh shaved parmesan
  • lemon
  • red pepper  

 

This is how we get veggies bright and crisp at fit-flavors. Try it out the next time you cook and let us know what you think! 


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