Watch Now: 'Savor the Flavor' Recipe for Sautéed Vegetables

Healthy food can be packed with flavor and spice. That’s the message from Thi Squire, the community garden project manager at Homestead Hospital. To promote proper nutrition, the Grow2Heal Community Garden at Homestead Hospital is growing fresh produce used to feed and educate the community about healthier living.

With a bushel of fresh vegetables and an electric wok, Ms. Squire provided a healthy “Savor the Flavor” cooking demonstration for employees at South Miami Hospital.

“I used veggies because it was easy, and we want people to eat more,” Ms Squire says.

She offered a Cooking 101 demonstration about  how to cook just about any vegetable. Here are her recipes:

Ingredients

Homemade Taco Seasoning:

• 1 tablespoon chili powder.
• 1/4 teaspoon cayenne (or more to taste).
• 1/4 teaspoon garlic powder.
• 1/4 teaspoon onion powder.
• 1/4 teaspoon crushed red pepper flakes.
• 1/4 teaspoon dried oregano.
• 1/2 teaspoon paprika.
• 1 1/2 teaspoons ground cumin.
• 1 teaspoon sea salt.
• 1 teaspoon ground pepper.

Asian Flavor Starter

• 1 teaspoon grated or finely minced ginger.
• 1 teaspoon grated or finely minced garlic.
• 2 teaspoons vegetable oil.
• 1/2 teaspoon sesame oil.
• Red pepper flakes, hot sauce or similar if desired.

Other Flavors

• Orange, lemon or lime zest.
• Citrus juice – fresh squeezed.
• Vinegars – apple cider, rice, balsamic.
• Fresh or dried herbs.
• Dried spices.
• Mustards

Directions:

1. Heat a fry or sauté pan, add enough vegetable oil of choice to coat bottom of pan.
2. Then add aromatics – for Asian: add a garlic-ginger blend; for Taco seasoning: add diced onion then the dried spice blend; for any other combo: add garlic, onions and other flavors.
3. Let aromas develop, but not burn before adding proteins, vegetables or any ingredients of choice.
4. Stir; then add additional flavorings such as citrus zest, juice, herbs, salt and pepper 1-2 minutes before ingredients are done to your liking.

The Baptist Health South Florida News Team was in the kitchen when Ms. Squire prepared a meal. Watch now.