Power Vegetables- are you eating enough? Any?

[KValley]

In the July issue of Natural Health, there is a chart of the most nutrient-dense veggies. The authors of the article considered the following factors in compiling their list: levels of vitamins and minerals; antioxidant power; amounts of phytochemicals. Here are their conclusions:

Beets
Broccoli
Brussel Sprouts
Carrots
Kale
Peas
Pumpkin
Red Bell Peppers
Spinach
Sweet Potatoes

Onions and tomatoes rated a special mention.

So, how are you doing with these? I never eat beets nor brussel sprouts; I eat tons of butternut squash- can that sub for the pumpkin? Kale only rarely, but lots of swiss chard! The rest show up on a regular, even daily basis (carrots, red bell pepper, spinach, broccoli). Sweet potatoes are simply the best.

Interestingly, canned pumpkin has a much higher level of beta carotene than fresh; spinach is one of the most highly pesticide-sprayed crops- look for organic!

Hey, where's asparagus? :D

[lindrusso]

Hmmm....plenty of onions and tomatoes. I do not eat beets, brussel sprouts, or sweet potatoes. I don't plan to eat beets or brussel sprouts, but I'd like to give sweet potatoes another try - this will be on our fall list of new items to try out. I can't say I eat kale regularly, but I do, and all of the others show up here fairly frequently - especially spinach and red bell peppers.

[Nirak]

Try oven baked sweet-potato fries - even my kids like those. I eat tons of spinach, broccoli and carrots. I don't think I will ever get to beets. I love brussel sprouts but hardly ever make them. Red bell peppers used to be a staple but I can't take the price any more, so I save them for a treat. I have never tried Kale and mostly have pumpkin in pie, so I guess that negates the benefits.

[Susan]

Great idea about the sweet potato fries, Nirak! Maybe I can get my dh to eat sweet potatoes that way. My daughters and I love CLs Sweet Potato Pancakes (have subbed pumpkin for the sweet potato at times)!

Thanks for the "food for thought", Julie! I would like to read that article. My family has really been working on increasing the variety/amount of veggies we consume and to this end we joined an organic CSA farm. As a family we eat tons of spinach, onions, peas, broccoli, and tomatoes, but less of the others on the list. One of my dds and I eat lots of carrots but I can't willingly get my other dd and dh to (I sneak them into recipes as much as possible).

By the way, Julie~ I need you input about tomato roasting on the "Too Many Tomatoes" thread: http://www.cookinglight.com/vbb/showthread.php?s=&threadid=12535 Thanks!

[Lynn B]

I was happy to see beets on the list! I LOVE beets and eat them almost every day! I almost always have a spinach salad for lunch... loaded with other veggies. I think I'm doing pretty well... which is very easy -- I like everything listed!

Thanks for sharing!

Lynn

[browneye]

Hmmm, interesting information, but I was just wondering.

WHen I look up beets in the Nutritional analysis of Mastercook, I find (which, by the way, does not "copy and paste" arghhh!!), I find they are the some of the least nutritious except for Folacin....as compared to many other veges....
I am wondering where the discrepancy lies. Is it Mastercook's Nutritional value that is somehow incorrect? I see red leaf lettuce and swiss chard very high in nutrients, as well as sweet potatoes, etc.....
I wish I could copy and paste, but those of you who have Mastercook could check this out too.

According to Mastercook: spinach packs a greater nutritional punch ounce for ounce than Swiss Chard.

4 oz. of butternut squash has WAY more Vit A and Beta Carotene than 4 oz of Pumpkin. According to MC....
Sweet potatoes RULE, nutritionally, but Brussels sprouts were just okay....
So, maybe it is the Phytochemicals that I am missing here in Mastercook, could that be the one?
I thought this info was very interesting.
Unfortunately, it seems Asparagus is not packing the nutritional wallop that we would hope....
:(

[kima]

I eat alot of all the veggies on that list except pumpkin and brussel sprouts which i like but seem to eat only in winter.
Julie - you mentioned you eat alot of Swiss Chard- what is your favorite way to cook it.
I am heading out the door for a walk right now but how about we all share a recipe using at least one of these vegetables- something a little different from the norm. I know I would love to expand my powere veggie repretoire!:)

[valeriek]

I'm a little upset about that spinach/pesticide issue. I eat a TON of spinach. I've never seen organic. Maybe I should start getting my spinach at Fresh Fields...

I hate to even admit this (especially on this board!), but I was always the frozen broccoli queen - meaning I had only tried broccoli that I bought in the frozen form. Fresh was on sale this past week though so I picked some up, steamed it, and put it in a pasta salad. Oh my goodness - I didn't realize how much better the fresh stuff was. I am now a fresh broccoli convert. Let's just hope it goes on sale often.

Peas, carrots, and red peppers show up regularly in my diet. I hardly ever eat the other things on this. Maybe I need to expand my horizens. Thanks for posting the list!

[SandyM]

Neat list Julie!!! I have never had kale <gasp>, and only eat pumpkin in pumpkin pie <bigger gasp>. Nothing against either, I just haven't tried them.

Everything else on the list, I eat and enjoy. I have a new-found passion for swiss chard, and love it slightly wilted, served with diced fresh tomatoes, minced garlic and a little balsamic vinegar and crushed black pepper. I love, love, love brussel sprouts! Broccoli, carrots, and red peppers figure in daily, but everything else pretty much has a regular rotation.

The only thing that frightens me about your post is the notation about spinach - ACK!

[Angela]

....that we share recipes with those ingredients. I'm not a big veggie eater and have forced myself to try and eat more. Unfortuntely I can't think of any great recipes I have using these veggies, but I'd love to see some posted!

[KathrynY]

Weekly - broccoli, carrots, red bell pepper, spinach (gasp - will be looking for organic from now on!), as well as tomato and onion
Occasionally - peas (I think I ate enough frozen peas as a child to last my entire adult life!)
Seasonally - beets, kale, pumpkin
Never! - brussel sprouts ;)

[Chefzhat]

Recipe!

I'll post the inaugural recipe - for Kale believe it or not!

Sauteed Kale and Tomatoes

6 cups (1 head) Kale
12 - 20 Cherry or Grape Tomatoes
2 tbs. Olive Oil
1 tbs. Crushed Garlic
Splash White Wine (or wine vinegar)

Use large wok pan, Saute garlic in oil, add kale and saute until wilted (3 - 5 min), add tomatoes, saute 1 minute, incurease heat to high, add wine (be careful, will steam up, this infuses flavor) turn off heat, sprinkle with salt and pepper and serve.

No idea of calorie count, etc. but this is so good! Really, how fattening can it be????? I eat this for lunch at least once a month, and have served it at a wok party while waiting for stir fry to finish. Was great as a "salad" that way and my friends were impressed with my culinary genius!!

Who's next?? I'd like to hear about spinach, I always buy it but am never able to use it all and some goes to waste.

[lorilei]

Daily: Carrots -- every day for lunch
Weekly: red peppers, spinach, tomatoes, onions
Bi-weekly: Sweet potatoes, peas, broccoli, brussel sprouts
Occasionally: pumpkin, kale


I too really ought to buy more kale. We eat tons of greens (chard, spinach...), but I don't often buy kale.

I should mention that brussel sprouts have made their way onto our table more often now that I saute them in a bit of butter with lots of garlic. They're EXCELLENT that way -- even my husband will eat them.

I must mention too that potatoes (including sweet potatoes) and peppers were listed in my local food co-op's monthly magazine in the TOP TEN FOODS TO BUY ORGANIC. As explained in the article, they are most likely to be sprayed with MULTIPLE pesticides. The suggestion was made to "Buy Mexican" if you can't "buy organic".

[KValley]

Originally posted by Susan
By the way, Julie~ I need you input about tomato roasting on the "Too Many Tomatoes" thread: http://www.cookinglight.com/vbb/showthread.php?s=&threadid=12535 Thanks!

Hee hee, Susan, I missed this! I'll be over in just a moment :)

Paula Here's what NH has to say about beets: Beets get their color from betacyanin, a pigment that has shown promise as a cancer fighter. Eating a generous 1/2 cup of cooked beets provides 20 percent of your daily requirement for folate and 15 percent of your potassium.

Hmm... doesn't 1 kiwi fruit contain an incredible amount of potassium? I just can't get into beets! I'll try- you all come up with a great beet recipe and I will try!!

And thanks for the thumbs up about butternut squash. Really, I don't see pumpkin for sale except in the Fall- B-nut is always available and the seeds are so easy to deal with; pumpkins are not as manageable.

Maureen I love your idea about sharing a recipe for these veggies! This issue of NH has accompanying recipes, so I will scour for something that looks good! (So glad to have you back, BTW!)

And I love my swiss chard wilted, just as SandyM writes it.

Chefzhat Thank you thank you for this great recipe. I will definitely be making this.

I often buy pre-packaged, trimmed organic spinach. Unfortunately, it's expensive. Farmer's markets are another great source of organic (ask, though- just because it's locally grown doesn't make it organic.

Alysha Another vote for Sweet Potato Fries. Also, the Grilled Chipotle Sweet Potatoes, Chipotle Maple Sweet Potatoes (mashed). Seriously, I love SPs & Yams so much (I use them interchangeably in recipes)- I can't bear that anyone wouldn't like them!!

[lorilei]

Originally posted by KValley
I just can't get into beets! I'll try- you all come up with a great beet recipe and I will try!!


I can't guarantee that this will turn you into a beet convert :) But it's one of my very favorite ways to eat them:

Quarter beets and toss with olive oil. Place on baking sheet in 425º oven for 20-30 minutes, or until carmelized and tender.

Toss with balsamic vinegar! :) Mmmm.

SIDE NOTE RE SPINACH:
I too buy pre-packaged spinach -- usually at my food co-op. However, I noticed that Dole has a new "organic" line of salads (including baby spinach), which isn't quite as expensive. Check your grocery store to see if they carry it.

[lindrusso]

Originally posted by KValley
Alysha Another vote for Sweet Potato Fries. Also, the Grilled Chipotle Sweet Potatoes, Chipotle Maple Sweet Potatoes (mashed). Seriously, I love SPs & Yams so much (I use them interchangeably in recipes)- I can't bear that anyone wouldn't like them!!

Now those sound like recipes right up my alley! I love chipotles! I think my sweet potato aversion harks back to those (only in my opinion ;) ) awful sweet potato dishes with the marshmallows on top.

I'll post a recipe for kale. This recipe was quite tasty, though I recall I thought I'd tweak it a bit the next time I made it but of course I can't remember why now (I think maybe it was a bit dry - maybe a bit more oil would help)! I got this off the CL Recipe Finder.

Rigatoni with Goat Cheese, Sun-Dried Tomatoes and Kale

1/2 cup sun-dried tomato sprinkles
2 cups boiling water
1/2 teaspoon chili oil (or veggie oil) (my note: the spiciness of the chili oil was very nice!)
1/4 cup minced shallots
6 cloves garlic, minced
4 cups coarsely chopped kale
1/2 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
6 cups cooked rigatoni (about 12 ounces uncooked pasta)
1/2 cup (about 2 ounces) crumbled goat cheese

1. Combine tomato sprinkles and boiling water in a bowl; let stand 30 minutes. Drain tomatoes in a sieve over a bowl, reserving 1/2 cup liquid.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shallots and garlic; sauté 1 minute. Add kale; sauté 3 minutes or until wilted. Add tomatoes; sauté 2 minutes. Add reserved 1/2 cup liquid, oregano, salt, and pepper. Reduce heat; simmer 3 minutes or until kale is tender.

3. Combine the pasta, kale mixture, and goat cheese in a large bowl, and toss well.

[vbak]

Love fresh beets, especially in a sweet sour sauce with sweet sliced onions! I like to cook beets especially in the winter because the aroma reminds me of a hot summer day; very earthy smell. Vicky

[Jewel]

Since I've never been a veggie eater until just several years ago (I know, I know!) I'm just getting into this stuff. I HAVE to have crisper veggies but I don't like much raw. So...stir fry is for me!! I LOVE broccoli and half my stir fry is broccoli. I add a lot of carrots, and I'm really getting into red and green bell peppers also. Probably my new favorite dish is Lo Mein, adding whole wheat spaghetti to my stir fry and adding a yummy sauce.

I haven't gotten into the leafy stuff yet, even though DH is trying. The man is a Spinach Pusher. Every time we're in line for our Mongolian Grill restaurant filling up our bowls with raw veggies he's poking and prodding telling me to 'have some spinach!!' He does the same thing at home. My memories of spinach are that foul-smelling canned stuff that they served in the school cafeteria and the creamed stuff my mom served every once in a while that just grosses me out! I think my only hope for spinach is chopped leaves in a casserole or quiche! :confused:

If someone can give me a good description of Swiss Chard and tell me what the texture is like, I might give that one a shot too! Remember, I'm kind of a Veggie Virgin!! :D

[kirkbyky]

I unfortunately am not eating as much veggies as I'd like, our garden isn't doing as well as we had hoped & everythings behind...:( However, as far as spinach goes, its soooo easy to grow. Put it in a window box, pot, old wash tub, whatever. Or do two pots, plant one, then 2-3 wks later plant another and rotate, fresh spinach year round! I have found that its best RAW & right off the plant. My DH wouldn't touch the stuff until he picked his own. I'll have to try those sweet potato recipe's. I'm not a fan, but the only way I ever see them is dripping with brown sugar & butter, I'd rather save those calories for apple pie!

Kyle

[gertdog]

We eat piles of broccoli, carrots, and bell peppers. Tomatoes and onions too. Moderate amounts of spinach and peas. Sweet potatoes only in the cool seasons, for some reason, even though I love them. No beets! I'll be waiting to see an awesome beet recipe too (and tips for removing beet stains from cutting boards, counters, clothing and the like). :)

[BlueMoose]

Here is a pumpkin recipe that my DD loves! It's called "pie" but it doesn't have any crust and not a lot of sugar.



* Exported from MasterCook *

Pumpkin Pie

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Desserts

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can(16 oz) pumpkin
1 can(12 oz) evaporated skim milk
3 egg whites
1/2 cup sugar
1/2 cup flour
2 teaspoons pumpkin pie spice
3/4 teaspoon baking powder
1/8 teaspoon salt

Heat oven to 350 F. Spray a 10 inch pie pan. Place all ingredients in a blender and blend until smooth. Pour into the pie pan. Bake 1 hour or until a knife inserted comes out clean. Cool 15 minutes, and refrigerate 4 hours before serving.

- - - - - - - - - - - - - - - - - -

Chrisi

:cool:

[lorilei]

If you'd like to get a couple of beets in your diet without "noticing" too much -- you could always make this beautiful homeade pasta. It's excellent with a light cream sauce... and great with marinara.

Ruby Pasta

3 md Beets (about 1 lb)
1 1/2 c All purpose flour
1 pn Salt
1 pn Pepper

Scrub, peel & cut beets into quarters. Cook in boiling water until tender, about 45 minutes.

Place beets in a food processor & puree. In a large bowl, combine 1 c beet puree with remaining ingredients to form a dough. Turn dough out onto a floured board & knead until smooth & pliable.

Place dough in a bowl, cover with plastic wrap & let rest for at least 30 minutes. Shape & cook dough as desired.

"Vegetarian Gourmet" Spring 1994


With regard to removing beet stains -- bleach is my best suggestion. I always use a synthetic cutting board when I chop beets, and a bit of bleach takes the stains right out :)

[Terrytx]

The only thing we don't eat on the list is kale....maybe I should give it another try. Brussel Sprouts and peas....just every so often. Pumpkin...mostly in pies, muffin and bread. The rest are all the time.

[kima]

Here are some recipes enjoyed at our house:

The Big Carrot's Broccoli Salad
Break 1head broccoli into florets. Cook in 1inch boiling water until tender crisp, about 2-3 mins. Drain.
In a food processor combine:
Then with machine running slowly add: [b] 1/3c. olive oil
Toss with broccoli. Sprinkle with 2 Tbsp. pine nuts
Serves 4 to 6.


Spinach Salad with Roasted Pears

Preheat oven to 425. Peel 4 ripe pears . Cut in half lengthwise and core. Place cut side down on a buttered pie plate.
Drizzle with 1Tbsp melted better .
Crumble 1 Tbsp. brown sugar over top with a pinch of ground ginger .
Roast, uncovered, basting once with juices until lightly browned, about 30 mins. Cool.
Whisk: 1 Tbsp. olive oil with 1 Tbsp. lemon juice 1 minced garlic clove and pinches os salt and pepper
Toss with one bag torn spinach
Arrange on plates and top with sliced pears and 2 Tbsp. chopped toasted hazelnuts or sliced almonds.
Serves 4.

Wine- Braised Kale with Wild Mushrooms
1 medium bunch kale
1 Tbsp. olive oil
3 Tbsp. dry white wine
8 ounces button mushrooms, sliced
4 ounces wild mushrooms, sliced (crimini, oyster or shitake
1 medium red onion , diced
2 to 3 large cloves garlic, minced
1/2 tsp. black pepper

Remove the fibrous stems from the kale and discard. Rinse the kale in a colander and coarsely chop the leaaves.
In a large wide skillet heat the oil and wine over medium heat. Add the mushrooms, onion and garlic and cook, stirring, for 6 mins. Stir in the kale and pepper and cook for 4-5 more mins. over medium heat, stirring frequently, until the greens are wilted.
Transfer the kale and mushrooms to serving plates and serve as a side dish to pasta or pilaf.
Serves 4.

Pumpkin Rice and Red Beans

1 Tbsp. canola oil
1 medium yellow onion,chopped
2 large cloves garlic, minced
2c. diced West Indian pumpkin or butternut squash
2 tsp. curry powder
1/2 tsp. balck pepper
1/2 tsp. salt
1/4 tsp. ground cloves
1 1/2 c. basmati white rice
1 c. coarsely chopped kale or spinach
1 can red kidney beans, drained
In a large saucepan heat the oil over medium heat.
Add the onion and garlic and cook, stirring, for 5 mins. or until the onion is translucent. Stir in the pumpkin, curry, s7p and cloves and cook 1 min. more.
Add 3 cups water and the rice, cover, and bring to a simmer. Cook ober medium heat-low heat for about 15 mins. Stir in the kale and beans and cook for 5 mins. more. Fluff the rice and turn off the heat. Let stand for 10 to 15 mins. before serving.
Serves 4 to 6

Sweet Potato Pancakes
This pancake batter is also delicious made in a waffle iron. The paancakes or waffles are sweet enough to be eaten unadorned but I can't resist adding a drizzle of maple syrup.
Recipe from Power Foods by Stephanie Beling

2c. cooked, mashed sweet potatoes
1/c. melted butter
4 eggs
2c. skim milk
1 1/2c. all purpose flour
1 1/2 c. whole wheat flour
1 Tbsp. baking powder
1 tsp. salt
In a mixing bowl combine the first 4 ingredients and blend until the mixture is smooth.
Add the flours, baking powder and salt and stir to combine.
Let the batter sit for 15 mins.
Preheat a griddle or skillet over medium-high heat.
For each pancake ladle a 1/4 c. of batter onto the griddle and cook until golden brown. Flip the pancakes and cook the other side until brown. Repeat until the batter is used up.
Makes 15 to 18 4" pancakes


I highly recommend two great books based on this theme. Power Foods by Stephanie Beling and Seven Pillars of Health by Jay Solomon. Oh yes and The Mediterranean Vegan Kitchen by Donna Klein is fantastic- my favorite new cookbook of the year!!

[KValley]

lorilei Anything that involves carmelization (word?), I'm all there! I will try this and I'm thinking about adding pearl onions.

Alysha This recipe looks great. And I think I may have the Savory Indian Sweet Potatoes recipe printed out. I'll look and post on the other thread if someone doesn't get to it first.

Chrisi I love this pumpkin pie idea!! I can't wait for the weather to cool down a bit so I can turn on the oven to try this- taking out the crust takes out the hefty calories and I love pp filling!

Jewel Swiss chard will most likely be found with the other "exotic" greens (kale, collard, mustard, even spinach). In other words, not next to the iceburg! Red chard is a deep green, with large leaves, rhubarb-red or ruby-red stalks and veins. It's actually quite pretty.

A recipe from Natural Health (actually, from Vegetables Every Day by Jack Bishop

Shredded Brussels Sprouts with Orange Juice and Pecans
Serves 4

Blanching and sauteing the Brussels sprouts reduces their strong flavor and actually makes them taste sweet.

1 pound small Brussels sprouts
Salt
1/4 cup pecans
2 tablespoons extra-virgin olive oil
1 medium onion, chopped fine
2 medium garlic cloves, minced
1 teaspoon grated orange zest
1/4 cup orange juice

1. Bring several quarts of water to boil in a medium saucepan

2. Meanwhile, trim and discard any damaged leaves from Brussels sprouts. Trim a thin slice from stem end of each sprout. Add trimmed sprouts and salt to taste to boiling water. Cook until almost tender, about 4 minutes. Drain and cool. Cut sprouts crosswise (not through stem end) in thin strips.

3. Place nuts in large skillet over medium heat. Toast, shaking pan occasionally, until they are golden brown and fragrant, about 3 minutes. Transfer to a small plate.

4. Briefly heat oil in empty skillet. Add onion and saute over medium heat until golden, about 5 minutes. Add garlic and orange zest and cook until fragrant, about 1 minute. Add Brussels sprouts and salt to taste. Cook, stirring occasionally, until sprouts have browned slightly, 5 to 7 minutes. Add orange juice and cook until liquid evaporates, about 1 minute. Stir in nuts and adjust seasonings. Serve immediately.

Per serving: 173 calories; 5 g protein; 12 g fat; 15 g carbohydrates; 5 g fiber

More later....

MAUREEN!!! I just saw your post- these look fabulous. And thanks for the cookbook recommendations! Off to half.com I go!

[SandyM]

I pulled these from epicurious.com - can't wait to try them.


ROASTED VEGETABLES WITH BALSAMIC-LEMON VINAIGRETTE

12 baby beets, trimmed, peeled
2 pounds red-skinned sweet potatoes (yams; about 3 medium), peeled, cut into 1-inch pieces
2 3/4 pounds acorn squash, unpeeled, quartered lengthwise, seeded, cut crosswise into 1/2-inch-thick slices
1 1/2 pounds brussels sprouts, trimmed, halved lengthwise
2 teaspoons chopped fresh rosemary or 1 teaspoon dried
5 tablespoons plus 1 teaspoon extra-virgin olive oil
1 whole garlic head, top 1/2 inch trimmed
1/4 cup balsamic vinegar
2 teaspoons grated lemon peel

Preheat oven to 450°F. Cook beets in medium pot of boiling salted water until almost tender, about 15 minutes. Drain. Transfer beets to large roasting pan. Add sweet potatoes, squash, brussels sprouts and rosemary to pan. Drizzle with 2 tablespoons oil; sprinkle generously with salt and pepper. Toss to coat. Place garlic head, cut side up, on small piece of foil and drizzle with 1 teaspoon oil; wrap in foil. Place in roasting pan with vegetables. Roast vegetables and garlic until tender and vegetables are brown in spots, turning occasionally, about 45 minutes.

Unwrap garlic. Peel and thinly slice garlic cloves. Transfer vegetables and garlic to large bowl. Whisk vinegar, lemon peel and 3 tablespoons oil in small bowl. Season with salt and pepper. (Vegetables and dressing can be made 8 hours ahead. Chill vegetables; let dressing stand at room temperature. Before continuing, rewarm vegetables in microwave.) Pour dressing over; toss to coat. Serve warm.

Serves 10.


SHREDDED BRUSSELS SPROUTS AND SCALLIONS

Can be prepared in 45 minutes or less.

10-ounce container Brussels sprouts (about 26), trimmed
2 tablespoons unsalted butter
3 scallions, sliced thin diagonally
1 teaspoon fresh lime juice, or to taste

Cut sprouts in half and slice thin lengthwise. In a heavy skillet melt butter over moderately high heat until foam subsides and sauté sprouts and scallions, stirring, until tender and lightly browned, about 8 minutes. In a bowl toss vegetables with lime juice and salt and pepper to taste.

Serves 2.

Gourmet, March 1996



ROASTED BRUSSELS SPROUTS WITH GARLIC AND PANCETTA

Active time: 10 min Start to finish: 35 min

1 lb Brussels sprouts, trimmed and halved (quartered if large)
2 oz pancetta, visible fat discarded and pancetta minced
1 garlic clove, minced
1/2 tablespoon extra-virgin olive oil
1/4 cup water

Preheat oven to 450°F.

Toss together Brussels sprouts, pancetta, garlic, oil, and salt and pepper to taste in an 11- by 7-inch baking pan and spread in 1 layer.

Roast in upper third of oven, stirring once halfway through roasting, until sprouts are brown on edges and tender, about 25 minutes total. Stir in water, scraping up brown bits. Serve warm.

Makes 4 servings.

Gourmet, January 2001



BRUSSELS SPROUTS AND ROASTED RED ONIONS

4 pounds medium red onions (about 9)
1 tablespoon olive oil
1 1/4 pounds Brussels sprouts
1 1/2 tablespoons Dijon mustard
1/4 cup water
3 tablespoons unsalted butter

Preheat oven to 425° F.

Trim onions, keeping root ends intact, and cut each lengthwise into 6 wedges, keeping wedges intact. In a large bowl toss onions with oil and salt and pepper to taste. In 2 shallow baking pans arrange onions in one layer and roast in upper and lower thirds of oven 20 minutes. Carefully turn onions over and switch position of pans. Roast onions 20 minutes more, or until just tender and some edges are golden brown.

Trim Brussels sprouts and have ready a large bowl of ice and cold water. In a large saucepan of boiling salted water cook sprouts until just tender, 8 to 10 minutes, and drain in colander. Transfer sprouts to ice water to stop cooking and drain in colander. Vegetables may be prepared up to this point 1 day ahead and chilled separately, covered.

In a small bowl stir together mustard and water. In a 12-inch heavy skillet cook onions and sprouts in butter over moderately high heat, stirring, until heated through and stir in mustard mixture and salt and pepper to taste.

Serves 8.

Gourmet, November 1997



BRUSSELS SPROUTS WITH SHALLOTS

Can be prepared in 45 minutes or less.

2 shallots, sliced thin
1 tablespoon olive oil
3/4 lb. (about 14) Brussels sprouts, trimmed, cored, and shredded
1/2 cup water
2 teaspoons balsamic vinegar, or to taste

In a skillet sauté the shallots in the oil over moderately high heat for 1 to 2 minutes, or until they are softened, and stir in the Brussels sprouts and the water. Cook the mixture, stirring occasionally, for 6 to 8 minutes, or until the sprouts are tender, and stir in the vinegar and salt and pepper to taste.

[makedah]

I et broccoli, carrots, spinach and sweet potatoes on a regular basis. I don't like sweet peppers very much at all, and I've never had kale or any beets other than those served in the cafeteria when I was a kid. However, I could eat sweet potatoes EVERY DAY. I'm a southern girl and even though I live in Wisconsin now, it still blows my mind that some people don't like them or even know what they are.

I'm very surprised that collard greens didn't make the list. It's nice to hear that swiss chard is high in nutrients, because I just tried it last week and found it to be quite yummy.

Since we're talking about Natural Health here, I'd be interested in knowing what their standards are for making the list. I'm sure they're more concerned about things like phytochemicals than maybe the average Joe/Joanna is.

[Linda in MO]

kima, those sweet potato pancakes look really good, but I don't think the amount of butter is right. Could you check and edit it if it's wrong. Thanks!

Here's a fantastic spinach salad recipe. I made it a little different and added my notes to the bottom.

* Exported from MasterCook *

WARM SPINACH-ORANGE SALAD

Recipe By :Southern Living website
Serving Size : 0 Preparation Time :0:00
Categories : Salad

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 package fresh spinach -- (10-ounce) stems removed
1 orange -- peeled and sectioned
1/4 cup sliced almonds
2 tablespoons cider vinegar
1 1/2 tablespoons orange juice
1 1/2 tablespoons olive oil
1 1/2 tablespoons honey

COMBINE first 3 ingredients in a large bowl.

BRING vinegar and next 3 ingredients to a boil in a small saucepan over medium heat. Pour over spinach mixture, and toss. Serve immediately.

Yield: 2 servings (this makes 2 to 3 generous servings)

Prep: 15 min.


NOTES : I used a can of drained mandarin oranges in place of the fresh orange; I used 1 1/2 T. of the reserved mandarin juice in place of the orange juice because I didn't have any; I caramelized my almonds in a skillet with sugar; I added a stalk of sliced celery; and I might have added some green or red onion but I didn't have any.

[aggie94]

Broccoli, carrots, peas, and spinach make it in my shopping cart on a pretty regular basis. Red bell peppers are less frequent, but only because they're usually pretty expensive. Sweet potatoes are one that we really like, but that I just don't buy very often. And when we do eat them, I can assure you, it's in a form anything but healthy -- mashed and baked with butter, maple syrup, nutmeg, cinnamon, cream, sugar, etc. Yikes! Thankfully, that's usually only once or twice a year.

I never eat beets, brussel sprouts, kale, or pumpkin (unless you count pumpkin pie at Thanksgiving). I'd be interested in using kale more often, but I could pass on the others. Interestingly enough, my bird eats almost all of these on a daily basis (I mix in baby food jars of these veggies into cornbread batter, and he gets a little mini-muffin everyday). Hmmmm.

[lisas3575]

Originally posted by KValley
Spinach is one of the most highly pesticide-sprayed crops- look for organic!

I've heard the same thing about strawberries, something about the pesticide they use is mixed into the soil and therefore grows into the plant and berries with no way to wash it off. Even more scary since strawberries are such a kid-friendly snack.

[lorilei]

Strawberries - yes. Definitely a bad idea. In fact, most berries (or fruits with soft skins) are susceptible to pesticide contamination. PLEASE don't feed your children non-organic apples. They are the worst offender among fruits. Cantaloupes are close behind.

The pesticides that exist in the soil are the most dangerous. Mexican soil is actually safer than U.S. soil for a variety of reasons -- that's why it's recommended to buy Mexican if organic isn't available.

[browneye]

This sounds weird, but it is SOOOOO good. I have made this multiple times, and it disappears in a matter of minutes!

Cranberry-Pumpkin Bread

2 whole eggs plus 2 egg whites
2 tblsp oil
3 cups sugar
1- 16 oz. can canned pumpkin
3 3/4 cups all-purpose flour (
I have used a combo of ww flour and all-purpose with equally good results )
2 tsp. baking soda
1 tsp. salt
1 1/2 tblsp pumpkin-pie spice
2 cups whole cranberries
1 cup chopped nuts (walnuts or pecans are both excellent)

1. Beat eggs and oil in large mixing bowl. Blend in sugar and pumpkin. In a separate bowl, stir together dry ingredients. Add to pumpkin mixture.
2. Fold in cranberries and nuts. Pour into two greased 9X5 by 3inch loaf pans. Bake in a pre-heated oven at 350 º for 75 minutes, or until toothpick inserted in center comes out clean. Cool five minutes, then remove from pans to continue cooling.

Serves 6

Per serving: Cal: 164, Protein: 5 gm, Carb: 25 gm, Fat: 5 gm Fiber: 2 gm.

Yummy!

[kima]

Wowser- this is a great thread. My printer will go crazy!! Won't we be a healthy bunch- with all these great antioxidants and other good things we will all be here on the BB until we 110!!
Linda that amount of butter is correct but if I remember correctly I halved it and it worked out fine. Thankyou though for pointing that out- 1/2c. does sound like alot!!
Keep the recipes coming everyone!:)

[Linda in MO]

Originally posted by kima
Wowser- this is a great thread. My printer will go crazy!! Won't we be a healthy bunch- with all these great antioxidants and other good things we will all be here on the BB until we 110!!
Linda that amount of butter is correct but if I remember correctly I halved it and it worked out fine. Thankyou though for pointing that out- 1/2c. does sound like alot!!
Keep the recipes coming everyone!:)

Thanks, kima! Your recipe calls for 1/c. butter. You just forgot the 2. I didn't think 1 cup of butter could be right for pancakes. :eek: Now I can add the recipe to MasterCook.

[BlueMoose]

* Exported from MasterCook *

Sweet Potato-Apple Bake

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fruits & Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 large sweet potatoes
1 Granny Smith apple -- peeled and sliced
2 tablespoons brown sugar
3/4 tablespoon butter
1/2 cup orange juice
1 tablespoon cornstarch

Peel sweet potatoes and cut them into thick slices; boil them until just tender. Cool slightly, and cut them into 1/4" slices. Mix sugar, butter, orange juice, and cornstarch in a small saucepan. Cook over medium heat, stirring constantly, until thickened. In a deep baking dish, place a layer of sweet potatoes, a layer of thinly sliced apples, and some of the sauce. Repeat until ingredients are gone. Bake at 375 F for 45 minutes, or until apples are tender.

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* Exported from MasterCook *

Veggies with Sour Cream

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Fruits & Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 small onion -- minced
2 cups fresh mushrooms -- sliced
2 cups broccoli -- cut into florets
1/2 teaspoon salt
black pepper -- to taste
a few dashes cayenne pepper
1/2 teaspoon basil
1/2 teaspoon dill weed
1 small red bell pepper -- diced
1 medium tomato -- diced
1 cup fresh spinach -- chopped
1/4 cup light sour cream

Heat oil in a large pan. Add the onions and cook over medium heat for 3 minutes. Add the mushrooms and broccoli and cook for another 5 minutes. Add the spices, red bell pepper, and tomatoes; cook for another 5 minutes, or until veggies are crisp-tender. Add the spinach and sour cream; cook and stir until the spinach wilts and the veggies are heated through.

- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Broccoli-Cheddar Nuggets

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fruits & Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
14 ounce pkg frozen broccoli flowerets
1 cup seasoned bread crumbs
1 1/2 cups cheddar cheese -- shredded
3 eggs

Heat oven to 375 F. Cook, drain, and chop the broccoli into small pieces. Add the bread crumbs, cheese, and eggs to the broccoli and mix well. Shape the mixture into nuggets and place on a nonstick baking pan. Bake for 20 minutes, turning over after 10 minutes.

- - - - - - - - - - - - - - - - - -

Serving Ideas : These are also good made with swiss cheese.

NOTES : The easiest way to shape the nuggets is to use your hands, wetting them slightly with water to keep the mixture from sticking.

[kima]

Thanks Linda- I am the world's worst typist!!

[Julia1Pin]

Organic potatoes, and other organic foods, rule!!!!

I only buy potatoes from Trader Joes now (organic). Everyone always asks what kind of potatoes I get, because they taste soooooooooo much better than other potatoes.

So, if your kids (both big and small ;) ) don't like some vegetables, try to buy the organic versions. They might just change their monds.

[browneye]

Here are some more ways to use pumpkin:

This one is from Nick Stellino's Family Kitchen....it is very yummy, different from anything I have tried before

I use very lean Chicken Italian Sausage in this recipe. I also reduced the amount of olive oil. I am writing this with that reduction. (Nick uses a HUGE amount of olive oil in his cooking)


Pasta with Sausage and Pumpkin Sauce (Pasta al Sugo di Zucca E Salsiccia)

1 tblsp olive oil (divided)
1 pound spicy Italian sausage, casing removed
1 cup chopped onion
10 cloves garlic, thickly sliced
3 tablespoons fresh chopped sage
1/4 tsp red pepper flakes
1 1/4 cups white wine (such as Pinot Gris)
1 1/4 cups canned pumpkin puree
2 cups Chicken Stock
1/4 teaspoon cinnamon (optional)
salt and pepper to taste
1 pound penne, penne rigate, rigatoni, or tortiglioni
6 tblsp. freshly grated Parmesan cheese

In a large, deep saute pan, heat 1/2 tblsp of the olive oil over high heat for 2 minutes, add the sausage, and cook until brown, about 3 minutes. While it browns, break it up into bite-size pieces with the back of a spoon. Turn off heat, remove the sausage to a bowl with a slotted spoon. Cover and set aside.
Keep 1 tblsp of drippings in the pan, and discard the rest. Add the remaining 1/2 tblsp olive oil, and then the onion, garlic and sage, and cook for 10 minutes, stirring, until the onion and garlic start to brown. Sprinkle in the red pepper flakes now. (Omit if you don't like spicy) Add the sausage and cook for 2 minutes, stirring well. Deglaze the pan with the wine and cook for 8 minutes, stirring well to dislodge any browned bits from the bottom of the pan.
Add the pumpkin puree and cook for 2 minutes, stirring well. Add the stock and cinnamon, bring to a boil over high heat, then reduce heat and simmer for 30 minutes. Add salt and pepper to taste.
While the sauce is cooking, bring a large pot of water to boil, and cook the pasta according to package instructions. Drain well and pour back into the pot. Add the sauce, cook over medium heat for 3-5 minutes, stirring constantly..Remove from heat, add the Parmesan and serve.

Serves 6 to 8

Pumpkin Pancakes

2 cups of your favorite dry pancake mix (I use my homemade dry ingredients, then follow the rest of this recipe for the moist ingredients)
1 egg
1 1/2 cups milk
1/2 cup canned or fresh cooked pumpkin
1/2 tsp. cinnamon
Mix all ingredients thoroughly in a large bowl Pour small amounts of the batter onto a hot lightly greased griddle or frying pan over medium-high heat.
When bubbles form on the pancakes and the edges begin to brown, flip the pancakes.
Serve with butter, maple syrup or a little bit of honey.

A HUGE hit with kids and very nutritious.
Makes about 20 4" cakes.

Pumpkin Cooler
1 scoop vanilla ice cream or frozen yogurt
1 heaping tablespoon canned pumpkin
1/2 cup milk
dash cinnamon

Mix the ingredients in a tall glass, and sip!!! Makes one cooler.
This is also a huge hit with kids and adults!!!!

[KValley]

Paula,

I am just dying for these pumpkin recipes. The pasta with sausage and pumpkin sauce sounds incredible. And pumpkin pancakes! Yum! I'm already thinking Christmas gifts with the pumpkin and cranberry bread.

Thank you! (fade to sounds of printer whirring away...:))

[Jennett]

This was posted by laurenc a while back--it's from CL. I thought it was really good. Plus, you get cauliflower too, which is also good for you.

Pumpkin Panache

6 cups cauliflower florets
2 tablespoons grated Parmesan cheese, divided
1/2 teaspoon salt, divided
1/4 teaspoon pepper, divided
Cooking spray
2 cups cubed cooked fresh pumpkin or 11/2 cups canned unsweetened pumpkin
1/4 cup fat-free sour cream
1/3 cup fresh breadcrumbs
1 tablespoon minced fresh parsley


Preheat oven to 350`. Steam cauliflower, covered, 4 minutes or until crisp-tender, and drain. Combine steamed cauliflower, 1 tablespoon cheese, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a 2-quart casserole coated with cooking spray, and toss gently. Place pumpkin in a food processor, and process until smooth. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and sour cream, and pulse until smooth. Spoon the pumpkin mixture over cauliflower. Combine 1 tablespoon cheese, breadcrumbs, and parsley; sprinkle over pumpkin mixture. Bake at 350` for 15 minutes.
Yield: 6 servings (serving size: 1 cup).

CALORIES 57 (14% from fat); FAT 0.9g (sat 0.4g, mono 0.2g, poly 0.1g); PROTEIN 4g; CARB 9.5g; FIBER 2.90g; CHOL 1mg; IRON 1.0mg; SODIUM 261mg; CALC 64mg

[kima]

I have noticed that this thread has been viewed at least 500 times! Come on now people we should have at least that many recipes!!!:p

[Nirak]

Try Brussels Sprouts lightly sauted in oil & garlic and then a little pepper and squeeze a lime over before serving. Yum!

[emilycat]

I don't know why I hadn't been visiting this thread before, but I know have a pile of recipes waiting to be tried. I love Brussels sprouts!

Anyway, this used to be on the recipe finder, but since I couldn't find it (grrr), here it is, courtesy of my fingers. I adore sweet potato and pumpkin soups, and this one is awesome. I made it for my dinner group, and we all raved about it. I left out the saffron, because I didn't have any at the time, but we didn't miss it. And we all agreed that twice as much spinach would've been great.

Sweet Potato Soup

1 T. vegetable oil
1 c. chopped onion
1/2 c. chopped celery
2 t. minced peeled fresh ginger
1/4 t. dried thyme
1/8 t. saffron threads
6 cups chopped peeled sweet potato (about 2 pounds)
1 T. grated orange rind
7 1/2 cups vegetable broth
2 c. chopped spinach

Heat oil in a large Dutch oven over medium-high heat. Add chopped onion, celery, minced ginger, dried thyme, and saffron threads, and saute 5 minutes. Add sweet potato and orange rind, and saute 3 minutes. Add broth and red pepper, and bring to a boil. Cover, reduce heat, and simmer 25 minutes or until potato is tender. Place half of potato mixture in a blender or food processor, and process until smooth. Pour pureed mixture into bowl. Repeat procedure with remaining potato mixture. Return pureed mixture into pan. Sitr in the spinach, and cook until thoroughly heated.
Yield: 10 servings (serving size: 1 cup)

These are also delicious: From Moosewood Low-fat Favorites

Baked Beets and Shallots

Serves 6

2 pounds fresh beets (about 6 medium or 10 small)
1/2 pound shallots (about 8 large) or three medium onions, peeled and quartered
1 T. vinegar
1 T. olive oil
1 t. salt
1/4 t. ground black pepper

shredded beet greens or chopped fresh parsley

Preheat the oven to 400 degrees.
Wash the beets and trim the stems and tails. Peel the shallots. Place the beets and shallots or quartered onions on a large sheet of aluminum foil and fold the edges together to seal tightly. Bake for about an hour, or until the beets are tender and easily pierced with a knife.
Remove the packet from the oven and set it aside to cool. Meanwhile, in a cup or small bowl, stir together the vinegar, olive oil, salt and pepper. When the beets are cool enough to handle, rub them to remove the skin, then cut them into chunks or wedges. Place the beets and shallots in a serving bowl. Drizzle the dressing over them and toss well. Serve warm or at room temperature, garnished with beet greens or parsley.

From Almost Vegetarian Entertaining

Pumpkin Pudding Cake

1 cup unbleached all-purpose flour
2 tsp. baking powder
1 tsp. ground cinnamon
1 tsp. ground ginger
1/4 tsp. ground cloves
1/4 tsp. ground nutmeg
1 1/4 c. brown sugar
1 c. buttermilk
1 c. canned or fresh pumpkin puree

Heat the oven to 350 degrees. Lightly grease a 10-inch cake pan or baking dish.
In a large mixing bowl, whisk together the flour, baking powder, cinnamon, ginger, cloves, and nutmeg. In a separate bowl, combine the brown sugar and buttermilk, stirring until smooth. Add the pumpkin and stir well to blend. Pour the wet ingredients into the dry ingredients and stir to blend thoroughly. Pour into the prepared pan and bake until set, about 40 minutes. The cake should be soft but not runny. Serve warm, cold, or at room temperature, with whipped cream or vanilla ice cream.
Refrigerate, covered. Serve chilled or at room temperature. Do not reheat.

[kima]

Thanks for sharing these great looking recipes Emilycat!:)

[Jeanne G]

Contributors! Thanks for all of the good recipes! Especially the kale ones, since I have it growing in my garden for the first time and I have been looking to add to my collection of recipes for it. And, for Beet Lovers/Wanna Be's here is an EXCELLENT recipe that I have recently posted on another thread that others have tried and really loved...

ROASTED BEETS WITH WALNUT BASIL DRESSING


1 1/2 to 1 3/4 pounds beets, trimmed and halved
1 tablespoons olive oil
1/2 teaspoon coarse salt
1/4 teaspoon black pepper
1 bunch lettuce, well washed and torn apart.

For the Walnut Basil Dressing:
2 tablespoons extra-virgin olive oil
1/4 cup chopped walnuts
1/4 red onion, thinly sliced
2 tablespoons chopped fresh basil leaves
1 tablespoon balsamic vinegar
1/4 teaspoon coarse salt

3 ounces Gorgonzola cheese


Preheat the oven to 400 degrees.

To roast the beets: Place the beets, 1 tablespoon olive oil, 1/4 teaspoon salt and 1/8 teaspoon pepper in a roasting pan and cook until the beets are tender, about 1 hour, 10 minutes. When they are cool enough to handle, remove the skins and slice the beets. Place the beets in a medium-sized mixing bowl and toss with the remaining 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

To make the Walnut Basil Dressing: Place a large skillet over medium-high heat and, when it is hot, add the extra-virgin olive oil. Add the walnuts and cook until they are browned, about 2 minutes. Transfer to a small mixing bowl and when the walnuts have cooled to room temperature, add the onion, basil, vinegar and salt.

Divide the lettuce between 4 to 6 plates and top with equal amounts of the dressing and then the beets. Then top with crumbled gorgonzola cheese.

Serves 4 to 6

Here's one I've modified for a combo of chard & kale too...

WHITE CHEDDAR POLENTA WITH SAUTEED GREENS AND GARLIC-ROASTED PORTOBELLOS

3 medium portobello mushrooms
3 1/2 tablespoons olive oil
3 garlic cloves, minced
1 tablespoon chopped fresh parsley
2 cups cherry tomatoes

1 onion, sauted until carmelized
4 cups water
1 1/2 teaspoons salt
1 cup polenta (coarse cornmeal) or yellow cornmeal
2 tablespoons (1/4 stick) butter
1 cup (packed) grated sharp white cheddar cheese (about 4 ounces) (I used sharp provolone)
1 large bunch Swiss chard, ribs cut away, leaves cut in 3x1-inch strips
10-ounce of fresh kale, chopped

Preheat oven to 400°F. Oil 11x7x2-inch glass baking dish. Remove stems from mushrooms and chop stems finely; place in prepared baking dish. Using small spoon, scrape away dark gills from underside of mushrooms and discard. Cut each mushroom cap into 8 wedges; add to baking dish with chopped mushroom stems and cherry tomatoes. Drizzle with 1 1/2 tablespoons oil. Sprinkle with 1 minced garlic clove, parsley, salt and pepper and toss to coat. Bake until tender, 25 minutes. Remove from oven and toss with caramelized onion.

Meanwhile, combine 4 cups water and 1 1/2 teaspoons salt in large saucepan. Bring to boil. Gradually whisk in polenta. Reduce heat to low. Cook until polenta thickens and begins to pull away from sides of pan, whisking often, about 25 minutes for polenta or 15 minutes for yellow cornmeal. Whisk in butter, then cheese. Season with salt and pepper.

I blanch both my chard & kale before proceeding: Heat 2 tablespoons oil in large pot over medium-high heat. Add 2 minced garlic cloves and sauté 30 seconds. Add Swiss chard and kale and sauté until tender but still bright green, about 4 minutes. Season with salt and pepper. Combine greens with the Portobello mixture.

Spoon polenta onto plates. Top with greens and portobello mushroom mixture.

Makes 4 servings
Original from: Bon Appétit January 2001 (note: this recipe has been modified)

[lindrusso]

Originally posted by KValley
Alysha Seriously, I love SPs & Yams so much (I use them interchangeably in recipes)- I can't bear that anyone wouldn't like them!!

Rest easy, Julie, we loved the sweet potatoe fries! And so did the kids which is even better! I sliced them and then added seasonings and then just baked them - so easy and yummy! I'm dying to try the chipotle recipes, but I had to try a non-spicy recipe for the kids. I also wanted to try a recipe that wasn't in any way sweet - so I could get as far away from those candied marshmallow dishes of my childhood!

Thanks for the sweet potato suggestions everyone!

[lindrusso]

Oh, and Jeanne G, thanks for posting that polenta recipe - that's going on the list for dinners this week! And I think I'll substitute the sharp provolone - I finally found some and would like to use it!

[Jeanne G]

Originally posted by lindrusso
Oh, and Jeanne G, thanks for posting that polenta recipe - that's going on the list for dinners this week! And I think I'll substitute the sharp provolone - I finally found some and would like to use it!

Lindrusso,
It is an AWESOME recipe, I mean it! Although, just to warn you, it really makes ALOT. I had enough to have 8-10+ side (good size) servings!!! I will make this again soon, that's how good it is, but probably halve the recipe! :) Enjoy!
Jeanne