quick and easy side dish

Looking for a quick and easy side dish? Here’s the quickest way to add colorful veggies to your plate: the ultimate sautéed veggie recipe!

Traditional sautéing of vegetables often goes wrong: the result is mushy or completely bland. So why don’t we do a complete redesign?

have beautiful color

These sautéed veggies have beautiful color, rich flavor, and crunchy texture: the perfect easy healthy side dish!

Sautéing is one of the fastest ways to cook vegetables. The word comes from the French word “jump,” which refers to the need to

constantly stir or turn the pot throughout the cooking process. When frying, you need a good pan and fat, usually olive oil or butter.

Searing browns the outside of the food, creating a complex flavor. This is called the Maillard reaction, the scientific term for browning of food.

Here are the basic steps for sautéing vegetables and the approximate time for each type of vegetable:

Cut vegetables into bite-size pieces.

Add olive oil to a large skillet and heat over medium heat.

Add the vegetables and cook, stirring frequently, until tender. Use the following approximate schedule:

Frozen peas: 2 minutes

Leafy greens (kale, spinach): 3 minutes

Mushrooms: 7 minutes

Broccoli, asparagus: 8 minutes

Cauliflower, onions: 10 minutes

Chili: 10 to 12 minutes

Carrots: 12 minutes

VegiFood

Kale

Kale has a unique flavor that varies depending on the variety and preparation method. If you can tolerate the bitter taste, kale is rich

in important micronutrients like calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It is also

a good source of vitamins, including vitamins A, B, E, C and K.

Avoid blanching and cooking kale

as this reduces the amount of water-soluble minerals, vitamins and phytochemicals in the leaves. Kale can be eaten raw in salads.

One cup of raw kale (21 grams) contains only 9 calories.

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Super healthy leafy vegetables – and why you should eat them

Green leafy vegetables are a great way to improve your health because they contain many important nutrients, vitamins, minerals and

antioxidants. As a nutritionist, I highly recommend adding more of the following lettuce leaves to your diet.

spinach

Spinach is easily available year-round and contains high amounts of iron, calcium, potassium, and vitamins B6, C, and K. It is also a good

source of antioxidants, which may reduce the risk of many diseases, including heart disease and some cancers.

It is best eaten raw as part of a salad, as cooking tends to destroy the naturally occurring polyphenols and flavanols in the leaves. Certain

polyphenols and flavonoids may reduce the risk of certain cancers, cardiovascular disease, diabetes, and neurodegenerative diseases such

as Alzheimer’s disease.

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Frozen kiwi

The kiwi fruit has rich nutritional value and is honored as “the king of fruit” and “the crown of vitamin C”.It is called “beauty fruit, smart fruit” in

Japan. The flesh is golden and the heart is red and beautiful.It has a sweet and sour taste and a strong aroma with a mixture of melon,

strawberry and citrus.Red heart kiwi fruit has 18 kinds of essential amino acids, vitamin C, B, E, potassium, calcium, magnesium, phosphorus

and other minerals.

vitamin C content

One of the best features of the red actinidia is its rich vitamin C content, which is 155-420mg/100g, 20-80 times that of the apple.Eat 1-2 actinidia

a day to meet the body’s need for vitamin C and trace elements.

oval shape

The kiwi takes on an oval shape and typically matches the size of a chicken egg. Its fibrous, camel-colored skin is lightly coated in fuzz, which

is surprisingly edible and adds a tangy kick to the overall experience. Inside, the bright green flesh boasts a one-of-a-kind texture and intricate rows

of tiny black seeds, also edible. The burst of flavor from this bold berry makes it a popular choice for a nutritious breakfast or lunch. Packed

with Vitamin C and dietary fiber, kiwis provide a range of health benefits. From promoting heart health and aiding digestion, to boosting immunity

, this tart fruit is a top choice for a healthy lifestyle. With its abundance of vitamins and antioxidants, the kiwi is a smart and delicious addition to

any diet.

Description:

Frozen Kiwi Halves, slices, Whole (peeled)

Packing: Bulk carton box 10kg/ carton box 8 kg ( 10 bags x 800g )

Shipping: Sea Shipping

By VegiFood

Frozen Guava

Their oval-shaped fruits include edible seeds within and have green or yellow skin. In addition, guava leaf extract is taken as a supplement and

the leaves themselves are used to make herbal tea.

Vitamin C

Vitamin C, fiber, potassium, and antioxidants are all remarkably abundant in guava fruits. They have numerous health advantages due to

their exceptional nutrient content.

fresh frozen guava – guava slices | Egyptian guava

Highest supply capacity open

Packing: Bulk carton box 10kg/ carton box 8 kg ( 10 bags x 800g ) 

Shipping: Sea Shipping

By VegiFood

Our Products;

• Fresh fruits:
  (Citrus, Pomegranates, Dates, Grapes, Strawberry ….etc.)

• Vegetables:
• (Green beans, Broccoli, Cucumber, Lettuce, Pepper…etc.)

Our vision 

is to be a globalized house of brands organization, which builds sustainable business relationships with our customers supplying them with their

best requirements of the Egyptian fresh fruits and vegetables.

Our Mission;

VegiFood is committed to deliver the high-quality Egyptian fruits and vegetables to worldwide markets with the desired criteria and market

preferences for each customer and according to the different governmental legistations and protocols. So, we are up to dates with the market

requirements and dynamics, plus controlling the documentary processes professionally.

Frozen Mloukhieh

A leafy vegetable, Mloukhieh, is used to prepare a very popular & delicious dish in Egyptian cuisine. It is served as a kind of soup over rice, with cooked meat or chicken, grilled pieces of Arabic bread, and a mix dressing of grape vinegar and chopped onions.

Packing: Carton box 8 kg (20 bags x 400g)

Shipping: Sea Shipping

Frozen Green Peas & Carrots

Naturally grown 100% Organic Green Peas & Carrots. Perfect for stews! They can also be sautéed with butter and served as a side dish.

Packing: Carton box 8 kg (20 bags x 400g)

Shipping: Sea Shipping

Frozen Okra

We offer Frozen Okra for assorted medicinal purposes. It has been preferred as an optimal nutrient for the health-conscious people. It incorporates potassium, vitamin C, folic acid, vitamin B and calcium and is low in calories.

Size: Dia. 20mm.

Length:max.20 to 90mm.

Packing: Carton box 8 kg (20 bags x 400g)

Shipping: Sea Shipping