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Category: Vegetables

Spinach with Garlic and Pine Nuts

Spinach with Garlic and Pine Nuts

1/2 pound spinach leaves, tough stems removed (31/2 to 4 C. loosely packed)

1/2 T. extra-virgin olive oil

1 T. pine nuts

1 garlic clove, sliced

Salt and freshly ground black pepper

 

Wash spinach and spin dry, leaving some droplets of water on leaves.  Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more.  Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

 

Yield: 6 servings

Calories: 90

Fat: 1g

Fiber: 3g

Watercress with Roasted Enoki Mushrooms and Peas

Watercress with Roasted Enoki Mushrooms and Peas

Watercress with Roasted Enoki Mushrooms and Peas

Enoki mushrooms are also known as “snowpuffs” or “golden needle” mushrooms because of their long, stretched stems and white caps. They come to us from Japan, where they are served raw or lightly cooked. Enoki are usually sold refrigerated in sealed plastic packets of 3.5 to 7 oz.. Despite their delicate appearance, they have a surprisingly meaty texture, especially when roasted. Mirin, or rice wine, is a sweet Japanese cooking wine that has a low alcohol content. If you can’t find mirin, substitute a T. of honey mixed with a drop of white wine.

 

Salt and freshly ground black pepper

2 C. shelled green peas

1 T. soy sauce

1 T. mirin

2 T. sweet white miso

1/4 C. olive oil

7 oz. fresh enoki mushrooms, roots trimmed off at the base of the cluster

3 T. rice vinegar

1 bunch watercress, coarsely chopped

2 scallions, green and white parts, julienned and cut into 1-inch lengths

 

Preheat the oven to 425 °F. Line a baking sheet with parchment paper. Bring a small saucepan of salted water to a boil and add the peas. As soon as the water returns to a boil, drain the peas and blanch in cold water. Set aside. In a large bowl, whisk together the soy sauce, mirin, miso, and olive oil. Spread the enokis on the baking sheet, then the peas, and spoon 3 T. of the marinade over the top. Roast the vegetables for 6 minutes. Remove from the oven and let cool. Whisk the vinegar into the remaining soy sauce marinade to make a dressing. Add the watercress and scallions and toss. Add the enokis and peas and gently fold them into the bowl. Season with several grinds of pepper. Serve immediately.

Pancetta-Wrapped Mushrooms

Pancetta-Wrapped Mushrooms

24 mushrooms (with 1-in.-wide caps; about 5 oz. total), rinsed and patted dry

Salt and fresh-ground pepper

24 fresh sage leaves, rinsed and patted dry

24 thin slices pancetta (about 6 oz. total) or 12 strips thin-sliced bacon

 

Trim and discard tough or discolored stem ends from mushrooms. Sprinkle mushrooms lightly all over with salt and pepper. Lay a sage leaf over the top of each mushroom, then wrap mushroom and sage leaf with pancetta. (If using regular bacon, cut each strip in half to form two shorter strips, and wrap each mushroom with a short strip.) If desired, leave tip of sage leaf protruding from wrapping. Spear mushroom with a toothpick, securing outer end of pancetta and leaving toothpick protruding to use for serving. Evenly space wrapped mushrooms in a 10- by 15-inch nonstick baking pan. Bake in a 400° regular or convection oven until most of the pancetta is crisp and browned, about 25 minutes. Serve hot, leaving toothpicks in.

Sautéed Pea Tendrils and Morel Mushrooms 

Sautéed Pea Tendrils and Morel Mushrooms 

Sautéed Pea Tendrils and Morel Mushrooms

Years ago, after I first encountered pea vines in Vancouver’s Chinatown, I discovered that adding a few of them to any dish of peas provides an extra green kick. Fresh morel mushrooms are available only in the spring; dried morels may be substituted for fresh, but they should be soaked for 10 minutes in boiling water before cooking. The liquid in which the dried morels were soaked should be used in the sauce; if you use dried morels in this recipe, the soaking liquid can be used in place of the chicken broth.

 

1 pound tender young pea vines, or tender spring greens

½ cup chicken broth or morel-soaking liquid

2 tablespoons Chinese oyster sauce

1 teaspoon cornstarch

4 tablespoons olive oil, divided

Kosher salt and freshly ground black pepper, to taste

½ pound small fresh morels

 

Rinse the pea vines and shake off the excess water. In a small mixing bowl, stir together the chicken broth, oyster sauce, and cornstarch and place near the stove so the liquid will be ready to add when the time comes.  Heat a large sauté pan or a wok over medium-high heat. Put 2 tablespoons of the olive oil in the pan and sprinkle on generous pinches of salt and pepper. Toss in the morels and sauté until they are heated through, about 2 minutes.  Add the pea vines and the remaining olive oil. Move the greens quickly around the pan with tongs just long enough to distribute the oil evenly over the surface of the vegetable, about 1 minute.  Add the chicken broth mixture all at once to the hot pan. Toss for 1 minute, or until the liquid is reduced to a shiny glaze and serve with green pea flans.

Mushrooms with Lemon Dressing

Mushrooms with Lemon Dressing

4 tsp. lemon juice 

1/2 tsp. anchovy paste 

1/2 tsp. salt 

1/2 tsp. black pepper 

5 T. olive oil 

1 1/4 lbs mushrooms, cut into 1/8 inch slices 

3 T. fresh parsley, chopped 

 

In a large bowl, whisk together lemon juice, anchovy paste, salt and pepper. Stir in the oil. Add the mushrooms and parsley and toss before serving.

Winter Garden Salad

Winter Garden Salad

Winter Garden Salad

 

1 head small cauliflower

3 stalks broccoli

1 small red onion, chopped

1 C. mayonnaise

2 T. honey

2 T. vinegar

1/2 tsp. salt

Minced parsley

 

Pull apart or slice cauliflower and broccoli into bite-size flowerets.  Some of the tender stalks of the broccoli may be diced and used also.  Combine mayonnaise, honey, vinegar and salt and pour over vegetables.  Stir to blend thoroughly.  Cover tightly and refrigerate at least 24 hours.  Serve garnished with minced parsley.   Keeps well in refrigerator for several days.

Minted Vegetable Medley

Minted Vegetable Medley

1 T. butter

1 lb. carrots, cut into matchsticks

2 yellow peppers, diced in 1 inch squares

½ tsp. salt

1/8 tsp. pepper

6 C. water

1 lb. fresh sugar snap peas

¼ C. chopped mint

 

Melt butter in skillet over medium.  Add carrots, peppers, salt and pepper.  Cook 8-9 minutes until vegetables are tender.  Meanwhile, cook peas in boiling water for 4-6 minutes or until crisp-tender; drain.  Toss carrot mix, peas and mint together in a medium bowl.  Serve.

Spring Asparagus Slaw

Spring Asparagus Slaw

1 pound asparagus spears

4 C. shredded green cabbage

1 C. torn radicchio or red cabbage

1/2 C. finely shredded carrot

1/4 C. snipped fresh mint

1/4 C. snipped fresh parsley

1/4 of a small red onion, thinly sliced

2 T. olive oil

2 T. balsamic vinegar

1/2 tsp. finely shredded lemon peel

1 T. lemon juice

1 clove garlic, minced

1/2 tsp. black pepper

1/4 C. shredded Parmesan cheese

 

Snap off and discard woody bases from asparagus. If desired, scrape off scales from asparagus spears.  In a medium saucepan bring 1 inch of water to boiling. Place asparagus in steamer basket. Cover and steam asparagus over the boiling water for 4 to 6 minutes or until crisp-tender. Drain and gently rinse with cool water.  Meanwhile, in a large bowl toss together cabbage, radicchio, carrot, mint, parsley, and onion. Divide asparagus spears among salad plates and top with cabbage mixture.  In a screw-top jar combine oil, vinegar, lemon peel, lemon juice, garlic, and pepper. Cover and shake to combine.  Pour over cabbage mixture. Sprinkle slaw with Parmesan cheese.

Kale with Bacon and Chestnuts

Kale with Bacon and Chestnuts

Kale with Bacon and Chestnuts

This is a perfect Christmas-dinner side dish, especially for people who avoid Brussels sprouts. It also makes an excellent accompaniment to roast partridge or pheasant or can be served with a fried egg for supper.

 

1 1/2 pounds curly kale (or cavolo nero, or savoy or other winter cabbage)

2 T. canola or olive oil

6 ounces bacon, finely chopped

6 ounces peeled cooked chestnuts, coarsely chopped

1 T. unsalted butter

Sea salt and freshly ground black pepper

 

Remove the tough stalks from the kale or other greens and coarsely shred the leaves. Cook the kale in a large saucepan of boiling salted water for 3 to 4 minutes, until tender, then drain well and let stand to steam off excess moisture. Meanwhile, heat a large frying pan, add the oil, then the bacon, and fry over medium heat until it is just starting to become crisp. Toss the chestnuts into the pan, stirring well so they absorb the hot bacon fat. Add the kale, along with the butter and some salt and pepper. Toss well and serve right away.

Instant Pot Lemon, Garlic and Parmesan Spaghetti Squash

Instant Pot Lemon, Garlic and Parmesan Spaghetti Squash

Instant Pot Lemon, Garlic and Parmesan Spaghetti Squash

 

2 lb. spaghetti squash, cut lengthwise and seeded

1 cup water

2 T. (1 oz) unsalted butter

1 T. olive oil

2-3 garlic cloves, minced (depending on how garlicky you like it)

½ tsp. sea salt

¼ tsp. black pepper

¼ tsp. red pepper flakes (optional)

½ cup parmesan cheese (Parmigiano Reggiano), finely grated

½ cup fresh parsley, chopped

Lemon Zest

 

Pour water into the Instant Pot and then place the metal trivet (handles side up) into the pot. Place the spaghetti squash halves cut side up on top of the trivet. Seal the Instant Pot and cook at high pressure (“manual”/”pressure cook” function) for 7 minutes (for a tender texture) before applying a quick pressure release to completely depressurize (until floating valve drops). Carefully remove the spaghetti squash from the Instant Pot. Place on a clean flat surface and shred the squash using a fork to remove the spaghetti-like strands into a bowl (if it is too hot, let it cool a little first). Empty the water out of the Instant Pot and wipe dry before returning the pot back to the device. Set the Instant Pot to “sauté.” Place the butter and olive oil into the Instant Pot and let the butter completely melt. Then stir in the garlic cloves, salt, pepper, and red pepper flakes. Let it cook for 1-2 minutes until the garlic is lightly browned (careful to not burn it). Press “cancel” to turn off the Instant Pot. Return the spaghetti squash to the Instant Pot along with the parmesan cheese and, lemon zest parsley. Toss together to evenly coat the spaghetti squash with everything.  Best served immediately. Notes: Use cheese from a block to ensure that it melts properly. Often, pre-grated/shredded cheeses have an anti-caking ingredient (or stabilizer) added, which can affect how it melts. In particular, cheese clumps tend to form when added to hot foods.

Marinated Slow Roasted Onions

Marinated Slow Roasted Onions

Marinated Slow Roasted Onions

 

1 C. water

1 C. red wine vinegar

2 T. brown sugar

1 tsp. fresh rosemary chopped

1/2 tsp. salt

1/4 tsp. black pepper

pinch red pepper flakes optional

4 large white or yellow onions (See Note)

Roasting

4 T. butter

1 tsp. fresh rosemary chopped

 

Blend marinade ingredients in small bowl and pour into a baking dish that will hold all 8 onion halves. I use 8×8″ baking pan or round 12″ baking stone (pictured) depending on size of onion. Trim the end of onions and cut horizontal (leaving skin on) and place wide side down in marinade. Marinate overnight covered in refrigerator. Preheat oven to 400°F. Flip the onions over in the marinade, and lay on the flat bottom of each side. Top each onion with 1/2 T. of butter and remaining tsp. of rosemary.  Roast uncovered in oven for 1 hour or until golden brown, basting once or twice during roasting. Remove from heat, spoon reduced sauce over and sprinkle with parsley or more fresh chopped rosemary. Remove outer skins before eating and serve. Notes: Trims ends off onions, slice in half horizontally, keeping the skin on to hold shape and protect the outside as it later roasts.

Phyllo Wrapped Asparagus

Phyllo Wrapped Asparagus

1- 2 asparagus spears per wrap.  I cut one spear in half but if your spears are small use two spears per wrap.

frozen phyllo dough sheets, thawed.  You can get four wraps out of one sheet of phyllo dough

1/4 C butter, melted per 4-6 wraps

1/4 C grated Parmesan cheese  per 4-6 wraps

 

Preheat oven to 375 degrees F. Snap off the tough ends of the asparagus. Unwrap the phyllo and cut the stack in quarters lengthwise. Keep covered with towel until ready to use. Take 1 sheet of phyllo and brush lightly with some melted butter. Sprinkle with some Parmesan. Place 2 pieces of asparagus spears on the short end of the sheet. Roll up, jelly-roll style. Place each piece, seam side down, on a baking sheet. Brush with more melted butter and sprinkle with more Parmesan. Repeat until all the asparagus spears are used up. Place baking sheet in oven and bake for 15 to 18 minutes, or until golden brown and crispy.

Japanese Spinach with Sesame Dressing

Japanese Spinach with Sesame Dressing

 

3 tablespoons toasted sesame seeds

2 teaspoons sugar

1 tablespoon plus 1 teaspoon soy sauce

1 tablespoon sake

1 tablespoon water (more to taste)

1/2 teaspoon dark sesame oil

 

Bring a large pot of generously salted water to a boil. Fill a bowl with ice water. Blanch the spinach for 10 to 20 seconds in the boiling water and transfer to the ice water using a deep-fry skimmer. Drain and gently squeeze out water. Chop coarsely. Make the dressing. If your sesame seeds have not been toasted, heat a dry skillet over medium heat and add the sesame seeds. Stir and shake the pan constantly, and as soon as the seeds turn golden and smell nutty, transfer to a  mortar and pestle or to a spice mill. Allow to cool. Grind the seeds just until crushed.  Combine the soy sauce and sugar in a small bowl and stir until the sugar has dissolved. Add the sake and water, then stir in the ground sesame seeds. Thin out with water. Toss with the spinach and stir together until the dressing infuses the spinach. Be careful not to bruise the spinach leaves. Divide into four small bunches and place in the middle of four small plates or bowls. Drizzle on a few drops of sesame oil. Serve at room temperature.

Parsnip Souffles

Parsnip Souffles

2 T. dry bread crumbs

1 C. chopped parsnip

2 T. butter

1/2 C. milk

2 T. (scant) flour

3 large eggs, separated

3/4 C. grated sharp cheddar cheese

1 t. dried marjoram or minced rosemary

Pinch of salt

Butter two ramekins or ovenproof mugs.  Dust each with breadcrumbs and set aside.  Scrub the parsnips and cut into 1 inch pieces.  Cook in boiling salted water for 15 minutes or until tender.  Drain and allow to cool for a few minutes. Place the cooled parsnip in a food processor and add the butter, milk, and flour.  Puree until smooth.  Add the egg yolks, cheese, herb and salt.  Process until thoroughly combined.  Transfer the mixture to a mixing bowl and set aside. Preheat the oven to 375 F. With an electric mixer, whip the egg whites until stiff.  Carefully fold the whites into the parsnip mixture in small batches.  Divide the mixture between the prepared ramekins, filling almost to the top.  Place the ramekins on a baking sheet and bake for 30 minutes until puffed and golden, being careful to never slam the oven door!  Serve immediately.

Roasted Brussels Sprouts with Balsamic Vinegar

Roasted Brussels Sprouts with Balsamic Vinegar

 

Brussels Sprouts

Good Olive Oil

Balsamic Vinegar

Sea Salt

Fresh Cracked Pepper

 

Preheat oven to roast at 375°F.  Peel the outer, beat-up layers of the Brussels sprouts off.  Trim the end, and then cut Brussels sprouts in half.  Toss in a bowl with enough olive oil to coat evenly, then add balsamic vinegar, salt and pepper to taste.  Lightly oil a sheet pan, and then spread out Brussels sprouts, cut side down. Roast in oven for 15 minutes, flip the sprouts to cut side up, and then roast for about 10 minutes more or until gently browned.

 

South Indian Style Roasted Cauliflower

South Indian Style Roasted Cauliflower

 

Cauliflower, big – 1, cut into medium size florets

Oil – 1/4 cup

Sambar powder – 2 tablespoons

Red Chili powder – 1 teaspoon

Turmeric powder – 1/4 teaspoon

Hing – 1/4 teaspoon

Salt – as per taste

Corn flour – 1 tablespoon

 

Cut the cauliflower into medium size florets and clean it by soaking in a mixture of warm water and salt.  In a large mixing bowl combine all the other ingredients and whisk it.  Now add the cauliflower florets little by little and toss it well to coat thoroughly with the mixture.  Spread it evenly on a greased baking sheet.  Preheat the oven at 425F for 15 minutes.  Roast the cauliflower for 25 minutes, tossing it once around 15 minutes.  To get a crispy texture, turn the oven switch to broil mode for 3-5 minutes, again tossing once in the middle.  While doing this make sure that you keep the oven door open and keep your kids out of the kitchen.  Crispy oven roasted cauliflower is ready to be snacked on or as a side dish.

Pepper and Onion Roast with Soft Indian Spices

Pepper and Onion Roast with Soft Indian Spices

 

3 large cloves of garlic

2 tightly packed tablespoons of cilantro

1″ piece of fresh ginger, peeled and thinly sliced

1 large red bell pepper, chopped into 1/2″ pieces

2 large yellow bell peppers, chopped into 1/2″ pieces

1 large or 2 medium red onions, chopped

1 cup tightly packed arugula

One 15 ounce can chickpeas, drained and rinsed

1/4 teaspoon cumin

1/4 teaspoon black pepper

1/2 teaspoon ground coriander

2 teaspoons lime juice

Generous pinch of sugar

Salt

3 tablespoons olive oil

 

To Finish (all are optional)

Lime juice

Cilantro leaves

Plain yogurt

 

Preheat the oven to 450, and put a large shallow pan (like a baking tray) onto the middle rack.  The pan will preheat with the oven. In a food processor, combine the garlic, cilantro and ginger and process until fine, but not pureed.   In a large bowl, combine this mixture with all of the other ingredients except for the finishing elements.  Toss to mix.  Carefully spread the mixture in the pan which is already in the oven.  Roast for 40 minutes, stirring often and scraping up the brown bits on the bottom.  The peppers should be tender, and the chickpeas should be crisp. Transfer the roast to a serving bowl and top with the finishing elements.  Serve.

Gratinated Cherry Tomatoes with Hot and Herby Mozzarella Filling

Gratinated Cherry Tomatoes with Hot and Herby Mozzarella Filling

 

Cherry tomatoes or other small tomatoes

Mozzarella, as fresh as possible

Rosemary, chopped

Thyme, chopped

Chili pepper flakes

Capers in salt

Salt

Extra-virgin olive oil

 

Cut the mozzarella in small pieces and put in a small bowl. Add herbs, chili pepper, salt and olive oil and stir really well. Leave to marinate for 20-30 minutes. Cut the tomatoes in two, scoop out the seeds and use them for something else. Put the mozzarella into the tomatoes and then put these in an oven-proof form. Bake in a pre-heated oven (175°C/350°F) until golden, it takes between 10-15 minutes. Top with an unwashed salted caper and serve hot or tepid.

Roasted Brussels Sprouts with Shallots

Roasted Brussels Sprouts with Shallots

1 lb Brussels sprouts

2-3 medium shallots, peeled and sliced

3 tbsp olive oil

Salt

Pepper

1 tbsp butter (optional)

1/2 lemon, juice of

 

Preheat oven to 425F. Trim the base of the Brussels sprouts with a knife. Peel off the outer leaves and cut the sprouts in half. Toss sprouts, shallots, olive oil, salt, and pepper together. Pour into a large enough baking pan so that there is a single layer of sprouts on the pan. Roast for 15 minutes and remove from oven to toss the sprouts around. Roast another 15 minutes and repeat. Roast a final 10 minutes and remove from oven (total time should be about 40 minutes). Stir the butter into the sprouts and then add the lemon juice and toss. Serve hot.

Carrot Fries with Mint

Carrot Fries with Mint

 

1 lb. carrots

Canola oil cooking spray

Coarse sea salt

Fresh mint

 

Preheat the oven to 400 F.  Scrub the carrots well but don’t peel them.  Trim off the tops and bottoms.  Cut carrots in half lengthwise and place flat side down to cut into thin strips (you could also use a “crinkle” cutter gadget at this point to make them look like crinkle cut fries).  Line a baking sheet with parchment paper and place carrots on it.  Spray generously with canola cooking spray and sprinkle with salt.  Toss to coat and spread out into a single layer.  Bake in oven until brown on the edges.  Chop fresh mint and toss with hot fries before serving.

Marinated Mushrooms with Honey and Sage

Marinated Mushrooms with Honey and Sage

 

2 shallots, finely chopped

2 garlic cloves, minced

1/2 cup walnut oil

1/4 cup white wine vinegar

1/4 cup honey

1/4 cup loosely packed fresh sage leaves, chopped

1 teaspoon salt

1/2 teaspoon freshly ground pepper

6 (8-ounce) packages small fresh mushrooms

Garnish: fresh sage

 

Whisk together first 8 ingredients in a large bowl; add mushrooms. Let stand at least 30 minutes, stirring occasionally. Serve at room temperature with a slotted spoon. Garnish, if desired.

Creamed Spinach Gratin

Creamed Spinach Gratin

 

1/2 teaspoon butter

5 packages (10 oz. each) frozen chopped spinach, defrosted

2 1/2 cups heavy whipping cream

1 cup grated parmesan cheese

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon freshly grated nutmeg

1/2 cup fresh bread crumbs

 

Butter a shallow 1 1/2- to 2-quart baking dish. Squeeze out as much water as possible from the spinach (use your hands or a clean kitchen towel). Set aside. Heat spinach and cream in a large saucepan over medium-high heat. Reduce heat to low and stir in cheese to melt. Stir in salt, pepper, and nutmeg. Adjust seasoning to taste. Transfer spinach mixture to buttered baking dish and sprinkle with bread crumbs. Just before serving, place dish in the oven 5 to 6 in. below a broiler set to high; broil until top is golden and crunchy, about 3 minutes.

Roasted Kale with Preserved Lemons

Roasted Kale with Preserved Lemons

 

1 1/4 pounds dinosaur or curly green kale (about 2 bunches), rinsed

2 tablespoons olive oil

Salt and pepper

3 tablespoons chopped preserved lemons (see notes) or 1 tablespoon slivered lemon peel

 

Tear kale leaves away from tough center stems; discard stems. Cut kale into 2-inch pieces and place in a large bowl. Add oil and sprinkle lightly with salt and pepper; mix well to coat. Spoon into a 9- by 13-inch baking dish (kale will fill dish). Bake in a 450° regular or convection oven, stirring occasionally, until top pieces of kale are crisp and remaining are tender to bite, 20 to 25 minutes. Stir in preserved lemons or lemon peel and spoon into a bowl. Serve hot or at room temperature.

Roasted Green and Wax Beans with Walnut Oil

Roasted Green and Wax Beans with Walnut Oil

 

½ lb green beans, trimmed

½ lb yellow wax beans, trimmed

3 Tbsp. walnut oil

Salt and black pepper

¼ cup coarsely chopped walnuts

 

Preheat oven to 350°F. Bring a medium saucepan of water to boil over high heat. Add beans. Return to a boil; cook for 2 minutes. Drain beans well; refresh by rinsing with cold water. Dry beans with a paper towel.  Place beans in 13×9-inch baking pan. Drizzle with walnut oil and sprinkle with salt and pepper; toss to coat. Add walnuts to pan. Roast for 8 to 10 minutes; or until tender and lightly browned in spots. Serve hot.

 

Yield: 6 servings

Calories: 120

Fat: 10g

Fiber: 2g

Baked Fennel

Baked Fennel

Baked Fennel

 

3 fennel bulbs

1 tsp. softened butter

Coarse salt and ground pepper

1/3 C. grated Parmesan

4 sprigs thyme

 

Preheat oven to 450 degrees. Boil 3 fennel bulbs, trimmed and split lengthwise, until tender, about 15 minutes. Drain fennel, cut side down, on paper towels, 5 minutes. Place fennel, cut side up, in a buttered 8-inch square baking dish and brush with 1 tsp. softened butter. Season with coarse salt and ground pepper and top with 1/3 C. grated Parmesan and 4 sprigs thyme. Bake until cheese is golden brown, about 20 minutes.

Orange- Glazed Fennel and Red Onion

Orange- Glazed Fennel and Red Onion

1 1/4 pounds bulb fennel 

1/2 red onion (4 ounces) 

1 T. olive oil, preferably extra virgin 

2 T. orange juice 

1/8 tsp. salt 

1/2 tsp. grated orange peel 

 

Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.

 

Yield: 4 servings

Calories: 91

Fat: 4g

Fiber: 5g

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Molded Gazpacho Salad

Molded Gazpacho Salad

 

1/2 cup cold water 

1 tablespoon unflavored gelatin 

2 cups reduced-sodium tomato juice 

1/3 cup finely chopped celery 

1/3 cup finely chopped red or yellow bell pepper 

1/4 cup finely chopped scallions 

2 tablespoons finely chopped cilantro 

2 tablespoons lime juice 

1/4 teaspoon hot-pepper sauce 

Lettuce leaves (optional) 

 

Pour the water into a microwaveable bowl. Sprinkle on the gelatin. Let stand for 5 minutes to soften. Microwave on high power for 1 minute, or until hot. Stir until the gelatin is completely dissolved. In an 8″ x 8″ glass or ceramic baking dish, combine the juice and gelatin liquid. Whisk thoroughly to combine. Add the celery, pepper, scallions, cilantro, lime juice, and hot pepper sauce. Stir to blend. Cover and refrigerate for about 6 hours, or until set. Cut into squares. Serve on lettuce leaves, if desired.

 

Yield: 6 servings

Calories: 26

Fat: 0g

Fiber: 1g

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

 

3 tablespoons (3 ounces) log-type goat cheese 

1 tablespoon olive or walnut oil 

3 tablespoons 2% milk 

1 tablespoon lemon juice 

1/8 teaspoon salt 

1/8 teaspoon ground black pepper 

2 large heads belgian endive, leaves separated and cut into 1″ diagonal slices 

1 large bunch watercress, chopped 

2 tablespoons toasted pine nuts 

1/2 large Bosc pear (4 ounces total), cut into 1/2″ cubes 

 

Substitute 4 cups mixed baby spring greens or 1 large bunch arugula for the Belgian endive. Substitute 2 kiwifruits for the pear. Keep the dressing refrigerated in a covered container for up to 5 days. Bring to room temperature before using.  In a blender, combine the cheese, oil, 2 tablespoons of the milk, the lemon juice, salt, and pepper. Process until thickened and creamy, adding up to another tablespoon milk if too thick. Place the endive and watercress in a large salad bowl, add the cheese mixture, and toss to combine. Divide among 4 plates. Sprinkle with the nuts and pear.

Cabbage & Cranberries

Cabbage & Cranberries

1 1/2 lb. green or red cabbage, cored and shredded
2 tsp. olive oil
1 onion, thinly sliced
1 carrot, shredded
2 apples (Golden Delicious), cored & shredded
1/4 C. dried cranberries, chopped
1/2 tsp. ground pepper
1/2 tsp. caraway seeds
1/3 C. cider (or malt) vinegar
2 T. sugar
1/2 C. water
2 T. chopped fresh Italian parsley

Heat the olive oil in a large saucepan over medium heat. Add the onion and carrot and saut� until softened, about 5 minutes. Add the cabbage, apples, cranberries, pepper, caraway seeds, vinegar, sugar and water. Stir and toss to combine. Bring to a boil. Reduce heat to medium, cover and cook, stirring occasionally until the cabbage is tender and the liquid has mostly evaporated, about 15 minutes. Stir in the parsley.

Yield: 6 servings
Calories: 112
Fat: 2g
Fiber: 4g

Zucchini Sticks with Honey-Mustard Mayo

Zucchini Sticks with Honey-Mustard Mayo

1/4 C. all-purpose flour
1/4 tsp. table salt
1/8 tsp. black pepper
4 medium zucchini, ends trimmed, cut into 12 x 1-inch sticks each
3 medium egg whites, lightly beaten
1 C. seasoned bread crumbs
1/2 C. fat-free mayonnaise
1 T. honey
1 T. Dijon mustard

Preheat oven to 400F. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add zucchini sticks and turn to coat. Place egg whites and bread crumbs in separate shallow dishes. Add zucchini to egg whites and turn to coat. Transfer to bread crumbs and turn to coat. Place coated zucchini on prepared baking sheet and coat with cooking spray. Bake 40 minutes, until golden brown. Whisk together mayonnaise, honey and mustard. Serve zucchini sticks with honey-mustard mayo on the side.

Yield: 8 servings
Calories: 111
Fat: 1g
Fiber: 2g

Slow Roasted Tomatoes

Slow Roasted Tomatoes

Cherry, grape or small Roma tomatoes

Whole gloves of garlic, unpeeled

Olive oil

Herbs such as thyme or rosemary (optional)

 

Preheat oven to 225°F. Halve each cherry or grape tomato crosswise, or Roma tomato lengthwise and arrange on a parchment-lined baking sheet along with the cloves of garlic. Drizzle with olive oil, just enough to make the tomatoes glisten. Sprinkle herbs on, if you are using them, and salt and pepper, though go easily on these because the finished product will be so flavorful you’ll need very little to help it along.  Bake the tomatoes in the oven for about three hours. You want the tomatoes to be shriveled and dry, but with a little juice left inside–this could take more or less time depending on the size of your tomatoes.   Either use them right away or let them cool, cover them with some extra olive oil and keep them in the fridge for the best summer condiment, ever. And for snacking.

Roasted Brussels Sprouts with Balsamic Vinegar

Roasted Brussels Sprouts with Balsamic Vinegar

Fresh Brussels Sprouts

Good Olive Oil

Balsamic Vinegar

Sea Salt (I actually omit the salt, sorry foodies.)

Fresh Cracked Pepper

Preheat oven to roast at 375°F.  Peel the outer, beat-up layers of the Brussels sprouts off.  Trim the end, and then cut Brussels sprouts in half.  Toss in a bowl with enough olive oil to coat evenly, then add balsamic vinegar, salt and pepper to taste.  Lightly oil a sheet pan, and then spread out Brussels sprouts, cut side down. Roast in oven for 15 minutes.

Oil and Vinegar Slaw

Oil and Vinegar Slaw

1/4 C. red wine vinegar
2 T. sugar
2 T. peanut or vegetable oil, eyeball it
1 sack, 16 oz., shredded cabbage mix for slaw salads
1 tsp. salt
Salt and pepper

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with fingers to combine. Adjust seasoning. Let stand 20 minutes. Re-toss and serve. leftovers keep 2 days

Yield: 6 servings
Calories: 81
Fat: 4.8g
Fiber: .7g

Warm Corn & Tomato Salad

Warm Corn & Tomato Salad

1 T. extra-virgin olive oil
1 small red bell pepper, chopped
1 small green or orange bell pepper, chopped
4 scallions, chopped, whites and greens
3 cloves chopped garlic cloves
4 C. frozen corn kernels
3 plum tomatoes, seeded and chopped
1 ripe lime, juiced
1/2 tsp. ground cumin
1 T. cayenne pepper sauce, recommended: Tabasco
1 tsp. sweet paprika
Coarse salt and pepper
2 T. chopped cilantro or parsley leaves, to garnish

Heat a large nonstick skillet over medium high heat. Add oil, peppers, scallions and garlic. Cook 5 minutes, stirring frequently. Add corn to the pan and allow the liquids from frozen corn to cook out, about 3 minutes. Add tomatoes to the pan and the juice of 1 lime. Throw the lime halves right into the pan with the veggies, it will really punch up the flavor. Season with cumin, cayenne sauce, paprika, salt and pepper. Top with cilantro or parsley and transfer the warm salad to a serving dish.

Yield: 8 servings
Calories: 104
Fat: 2.4g
Fiber: 1.3g

Green Beans with Bacon-Balsamic Vinaigrette

Green Beans with Bacon-Balsamic Vinaigrette

2 lb. green beans
2 bacon slices
1/4 C. minced shallots
3 T. coarsely chopped almonds
2 T. brown sugar
1/4 C. white balsamic vinegar

Cook green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside. Cook bacon in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add shallots to bacon fat in skillet; saut� 1 minute. Add almonds; saut� 1 minute. Remove and let cool. Add sugar and vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat.

Yield: 8 servings
Serving size: 3/4 C.

Calories: 75
Fat: 2.6g
Fiber: 2.8g

Pickled Asparagus

Pickled Asparagus

1 bunch fresh asparagus spears
1 C. water
1 C. white wine vinegar
1/4 C. brown sugar
4 cloves garlic, crushed
1 jalapeno pepper, seeded and julienned
4 sprigs fresh thyme
3 allspice berries
4 coriander seeds
1 small piece nutmeg or mace
1 tsp. salt
6 whole black peppercorns

Trim the bottoms off of the asparagus, and pack loosely into a 1 quart jar. Combine the water, white wine vinegar, brown sugar, garlic, jalapeno, thyme sprigs, salt, allspice, coriander, nutmeg and whole peppercorns in a saucepan. Bring to a boil, and boil hard for 1 minute. Pour the hot liquid over the asparagus in the jar, filling to cover the tips of the asparagus. Cover, and cool to room temperature. Store in the refrigerator for 24 hours to blend flavors before serving. (you could also process jar for 10 minutes in boiling water canner or pasteurize it for 30 minutes at 180 to 185 degrees. Store in cool dark place for 3 weeks before eating.

Yield: 10 servings
Calories: 38
Total Fat: 0.2g
Dietary Fiber: 1.5g

Millennium’s Cumin-Balsamic Roasted Mushrooms

Millennium’s Cumin-Balsamic Roasted Mushrooms

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 lb. fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

Roast Shallots

Roast Shallots

1 pound shallots
About 1 T. olive oil
Drizzle of balsamic vinegar or finely chopped fresh herbs (optional)

Adjust the oven rack to the lowest position and preheat the oven to 425 degrees. Peel and trim the ends of the shallots. Place the shallots in a baking pan that just barely fits them in a single layer. Drizzle the shallots with the oil and toss to coat. Roast, shaking and rotating the pan every 5 minutes, until golden brown and tender when pierced with a knife, 20 to 30 minutes, depending on size. If desired, drizzle with vinegar or additional oil, or sprinkle with herbs. Serve warm or at room temperature. — Adapted from “Roasting: A Simple Art” by Barbara Kafka

Yield: 4 – 6 servings
Serving Size: 6 Shallots

Calories: 42
Fat: 2g
Fiber: 1g

Oriental Snow Peas

Oriental Snow Peas

1 tsp. sesame oil
1/2 lb. fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g