vegetables

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  • Meatless: Super Greens!

    As the holidays approach, you may lose sight of green vegetables among the rainbow of other seasonal foods. However, eating greens shouldn’t take a backseat to the rest of the foods you prepare and share this season. Green veggies contribute to the growth of strong bones, and they are loaded with antioxidants that protect us from environmental toxins and stressors.

  • Roasted Butternut, Fennel, and Cranberries

    Weekly Recipe: 
    NonWeekly
    Serves 8 to 10

    3 ½ pounds butternut squash, peeled, halved lengthwise, seeded, and cut into ½-inch dice

    3 large fennel bulbs, halved lengthwise, cored, and cut into ½-inch dice, fronds reserved

    3 crisp apples such as Fuji or Granny Smith, peeled, cored, and cut into ½-inch dice

    ¾ cup dried organic cranberries

    ½ cup finely minced pancetta (optional)

    2 tablespoons extra-virgin olive oil

    1 tablespoon pure maple syrup

    1 tablespoon fresh thyme leaves

    1 tablespoon chopped reserved fennel fronds or fennel pollen

    Position a rack in the center of the oven and preheat the oven to 400 degrees. Place the squash, fennel, apples, cranberries, and pancetta, if using, on a rimmed baking sheet. Place the olive oil and maple syrup in a small bowl, and whisk to combine. Pour the oil mixture over the vegetables and toss to coat. Add the thyme and fennel fronds, and season with coarse sea salt and black pepper to taste. Spread the mixture out. Do not crowd the vegetables as this will cause them to steam rather than brown—use two pans or cook in batches if necessary. Roast the vegetables until they are lightly caramelized and tender, 30 to 45 minutes. As they are roasting, shake the baking sheet or stir the vegetables occasionally so they develop a crisp crust on each side. Transfer the vegetables to a warmed platter and serve immediately. Source: The Earthbound Cookbook by Myra Goodman

  • Whole Roasted Eggplant

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 4

    5 tablespoons olive oil

    1 large eggplant, cut in half lengthwise

    ½ teaspoon salt

    ¼ teaspoon black pepper

    1 teaspoon dried basil

    Preheat oven to 400 degrees. Grease baking sheet with 1 tablespoon of the oil. Lay the eggplant on the sheet flesh-side up. With the tip of your knife, make crosshatches on each half of the eggplant, cutting into the flesh but not deep enough to cut through the skin. Drizzle with the remaining 4 tablespoons of the oil and season with the salt, black pepper, and basil, making sure to rub the mixture into the crosshatching. Flip the eggplant over so it’s now flesh-side down. Roast in the oven for 15 minutes, then carefully flip the eggplant over and continue roasting for another 30 minutes, or until the flesh is tender but not too soft. The eggplant should keep its shape but open up along the crosshatching. Remove and allow to cool slightly before serving. Source: The Vegucation of Robin: How Real Food Saved My Life by Robin Quivers. Reprinted by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © Robin Quivers, 2013. Photo credit: Tara Donne, 2012

  • Sauteed Brussels Sprouts With Pancetta and Almonds

    Weekly Recipe: 
    NonWeekly
    [title]
    Serves 6

    3 tablespoons extra-virgin olive oil, divided

    4 ounces pancetta, chopped into 1-inch dice

    1 small leek, sliced

    2 heaping cups of Brussels sprouts, cleaned and sliced in half

    ½ teaspoon of kosher salt

    Pepper to taste

    1 clove of garlic, minced

    ½ cup Marcona almonds

    3 tablespoons of white balsamic vinegar

    Juice of 1 tangerine

    ½ teaspoon fresh tarragon, chopped

    Heat 2 tablespoons of the olive oil in a large skillet; when oil is hot add the diced pancetta. Sauté on medium heat until the pancetta has rendered most of its fat and is red in color. Remove the pancetta from the pan and onto paper towels, leaving the oil in the pan. Add the sliced leek to the pan, followed by the Brussels sprouts. Cook on medium heat until the edges of the sprouts are golden brown (about 20 minutes); stir occasionally and be careful not to burn the leek. Then, add salt and pepper along with the garlic and cook for 1 or 2 minutes more, until the garlic is fragrant. Drizzle in the balsamic vinegar and tangerine juice, stirring to incorporate. Once the juices are soaked up, add the tarragon and the remaining tablespoon of olive oil. Serve warm. Source: Valerie Rice, Eat Drink Garden

  • It’s Food, Not Religion

    I know you’re exposed to a lot of diet hype.

    Give your body what it needs and wants
    By Holli Thompson, CHHC, CNHP
  • Veggie Chili

    Weekly Recipe: 
    NonWeekly
    This hearty chili is perfect for a chilly October afternoon. Skip the high-fat sour cream and top with a dollop of Greek yogurt and some chopped green onion.

    ¼ cup vegetable oil

    ½ head garlic, peeled and minced

    1 large onion, chopped

    3 celery stalks, chopped

    3 carrots, chopped

    1 bell pepper, seeded and chopped

    1 medium-size zucchini, chopped

    2 cups kale, chopped (optional)

    ½ cup fresh cilantro, chopped

    2 tablespoons chili powder

    1 tablespoon ground cumin

    1 tablespoon garlic powder

    1 tablespoon freshly ground black pepper

    2 teaspoons salt

    2 (14-ounce) cans tomato sauce

    2 (6-ounce) cans tomato paste

    1 tablespoon maple syrup

    2 (14-ounce) cans kidney beans, drained and rinsed

    2 (14-ounce) cans black beans, drained and rinsed

    ½ (12-ounce) bag frozen corn kernels

    In a large pot, heat the oil over medium-high heat and sauté the garlic, onion, celery, carrots, pepper, zucchini, and kale, if using, (but not the corn) just until softened, about 10 minutes. Add all the herbs, spices, and salt and cook for 5 minutes. Add the tomato sauce, tomato paste, and maple syrup and stir for 3 more minutes. Add the beans and stir for 3 minutes. Add the corn and simmer for 15 to 20 minutes.

    Source: Mayim’s Vegan Table: More Than 100 Great-Tasting and Healthy Recipes from My Family to Yours by Mayim Bialik with Dr. Jay Gordon. Reprinted courtesy of Da Capo Lifelong Books.

    Serves 8

  • Cooking Raw Foods

    In most nutritional battles, raw foods trump cooked foods—particularly raw veggies, which are low in calories and thus more appealing to those trying to lose weight. After all, you can chomp on pea pods all day long, but do the same with potato chips and your belly is bound to become bloat city.

    How to Achieve Nutritional Balance
    By Erica Tasto
  • Cook to Cut Cancer

    Before you top your salad with those raw diced tomatoes, you may want to consider first tossing them on the stove. Studies suggest that lycopene—an antioxidant compound that gives foods such as tomatoes, watermelon, and papaya their rosy hue—is more absorbable by the body after the food is heated.

    The Link Between Antioxidants, the Big “C,” and Other Diseases
    By Erica Tasto
  • Asparagus Frittata

    Weekly Recipe: 
    NonWeekly
    [title]
    A healthy dose of protein, vitamins, and minerals make this dish great for breakfast, lunch, or dinner.

    12 to 14 asparagus spears, trimmed and sliced lengthwise

    8 eggs

    3 scallions

    1 ¼ ounces dill

    1 ¼ ounces cilantro

    Pinch of Himalayan pink salt

    4 teaspoons sunflower oil or sunflower seed butter

    1 tablespoon raw sesame seeds

    Preheat oven to 325 degrees. Bring a pan of water to a rolling boil, then boil asparagus for 1 minute; drain and run under cold water. Whisk eggs in a large bowl. Thinly slice scallions, roughly chop dill and cilantro, and add all to egg mixture. Season with pink salt. Heat the oil in a nonstick, heavy-bottom, ovenproof skillet over medium heat. Toss sesame seeds in skillet; when they just begin to brown, pour in the egg mixture. Arrange asparagus on top of egg mixture. Place skillet in oven for 15 minutes, or until egg is firm. Source: Reprinted with permission from Honestly Healthy For Life © 2014 by Natasha Corrett and Vicki Edgson, Sterling Publishing Co, Inc. Photography by Lisa Linder.

    Serves 4

  • Fried Green Beans

    Weekly Recipe: 
    NonWeekly
    [title]
    Sure to become your favorite side dish, using this light and crunchy batter is a great way to get the family to eat their veggies.

    ¾ cup buttermilk

    1 cup gluten-free all-purpose flour

    1 teaspoon garlic powder

    2 teaspoons salt

    ½ teaspoon black pepper

    4 cups oil

    ½ pound green beans, trimmed

    Combine buttermilk, flour, garlic powder, salt, and pepper in a medium bowl; whisk until smooth. Heat the oil in a large saucepan or Dutch oven to 375 degrees when measured with a candy thermometer. Dip the green beans, in batches, in the batter and fry in hot oil for 3 minutes or until golden brown. Spoon beans out of the oil with a slotted spoon and drain on paper towels. Serve immediately. Source: Fast & Simple Gluten-Free by Gretchen F. Brown, RD

    Serves 4

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