"Sam and his crew are the new custodians
of all I Quit Sugar recipes"

Recipes | 28 by Sam Wood
founder, IQS
 

Par-Cooked-and-Frozen Vegetables

Photo by: Pinterest.
  • servings
  • Total -
Photo by: Pinterest.

This essential recipe accompanies any main meal. Make large batches and freeze for when you are short on time and ideas.  

Servings:

Tags: , , , , , , , , , ,

Ingredients

  • a stash of your favourite in-season vegetables.

Directions

Many of the IQS recipes call for these handy additions. Cook in a big batch, divide into portions, and store in the freezer.

Buy a stash of veggies. Stock up on your favourite vegetable when they are in season or on special. Organic veggies can often be really cheap at certain times of the year – invest when they are. Mix it up. Broccoli, spinach, kale, beans and cauliflower work really well as a mixture, but you can try other veggies too.

Blanch them to 60% done. Using a saucepan with a steamer (or double steamer) steam the veggies for 1-2 minutes over boiling water, then rinse in cold water to stop the cooking process.

Drain and freeze in portions. I divide mine into per-serve portions and put them in zip-lock bags. You can also dump into one large container and “break off” what you need as you go, as you would frozen peas.

To par-cook fresh beetroot, simply place unpeeled, whole, scrubbed beets on a baking tray (no oil, no salt, no baking paper) and cook in the oven on 180ºC / 350ºF for 15 minutes until just tender. Cool and peel (I don't, I like the texture of the skin) then place in the freezer.


This essential recipe accompanies any main meal. Make large batches and freeze for when you are short on time and ideas.

Ingredients

  • a stash of your favourite in-season vegetables.

Directions

Many of the IQS recipes call for these handy additions. Cook in a big batch, divide into portions, and store in the freezer.

Buy a stash of veggies. Stock up on your favourite vegetable when they are in season or on special. Organic veggies can often be really cheap at certain times of the year – invest when they are. Mix it up. Broccoli, spinach, kale, beans and cauliflower work really well as a mixture, but you can try other veggies too.

Blanch them to 60% done. Using a saucepan with a steamer (or double steamer) steam the veggies for 1-2 minutes over boiling water, then rinse in cold water to stop the cooking process.

Drain and freeze in portions. I divide mine into per-serve portions and put them in zip-lock bags. You can also dump into one large container and “break off” what you need as you go, as you would frozen peas.

To par-cook fresh beetroot, simply place unpeeled, whole, scrubbed beets on a baking tray (no oil, no salt, no baking paper) and cook in the oven on 180ºC / 350ºF for 15 minutes until just tender. Cool and peel (I don't, I like the texture of the skin) then place in the freezer.