Category Archives: Vegetables & Legumes
While we all want to make healthy food choices, it can be tough and time consuming to identify the best ingredients. Fortunately, making one or two changes can have a big impact on the nutritional value of a dish.
These pretty squash ribbons are easy to make and simply flavored with aromatic herbs and zesty lemon. Summer squash are low in calories and rich in cancer-protective fiber and nutrients including lutein and zeaxanthin. These carotenoids are especially beneficial for your eyes. Herbs and lemon zest also provide a plethora of antioxidants in this too-hot-to-cook, refreshingly light, summer side.
Fresh vegetables are a colorful addition to your summer barbecue. This versatile recipe is simple, flavorful and our new grilling go-to. Made with a variety of bell peppers, summer squash and mushrooms, your version can use any seasonal produce. A marinade of olive oil and balsamic reduction adds a light sweetness and enhances your body’s ability to absorb their fat-soluble vitamins.
Healthy snacks can add important nutrients to your diet and help keep your hunger satisfied between meals. These roasted chickpeas are a great make-ahead option that packs fiber, protein and other beneficial phytonutrients. Sprinkle on salads, in soups or enjoy them all on their own.
Celebrate the International Year of Pulses with a splashy pulse that is becoming very popular – cranberry beans. Also known as borlotti, romano or Roman beans, these cream colored beauties with crimson swirls, streaks and speckles become a pretty pink-brown color when cooked. Convenient canned cranberry beans are quickly simmered with aromatic onion, garlic, thyme, parsley and broth and finished with a squeeze of lemon and a sprinkle of lemon zest for a beneficial boost of fiber, plant protein and all the phytonutrients pulses have to offer.
For a quick and easy side dish, look no further than your pantry and freezer staples. Quick cooking barley pairs well with frozen sweet green peas and corn. Barley is a whole grain that’s rich in soluble fiber, beneficial for controlling blood sugar, cholesterol and weight. It also contains beta–glucans that may help prevent inflammation and chronic diseases like cancer. Turmeric contains curcumin, a golden pigment that has antioxidant properties.
This plant-based entrée is inspired by trendy, homemade cashew creams. With simple soak ‘n cook steps and a powerful blender, it’s easy to whip up our savory mushroom-cashew sauce. Creminis resemble white mushrooms, but with a brown cap and are also known as baby bellas or browns. In lab studies, mushrooms’ glucan compounds show promise in preventing colon cancer.
Brighten dinner with Balsamic Glazed Carrots. Glaze convenient baby-cut or sliced carrots with amazing sweet ‘n sour alchemy.
“Try it, you’ll like it, “ was an award-winning ad slogan in the 1970s. It definitely fits kohlrabi.
Crisp and crunchy, with a gently snappy taste, this oddly named, odd-looking vegetable is related to broccoli, cabbage and other crucifers. Seeming like an arrival from ET-land, this flattened, pale green or red-purple globe has antennae-like stalks sticking straight up around it. But kohlrabi’s name actually includes the German word for cabbage. A root vegetable also related to turnips, kohlrabi is really a swelling of the stalk just above the root.
Roasted cauliflower is tender and creamy. As they brown, the florets caramelize, gaining a perfect balance of sweet and bitter flavors. I thought roasted cauliflower was heaven until at an Indian restaurant I had Manchurian Cauliflower. Spicy and roasted in a tomato sauce, it was even more irresistible than cauliflower roasted with olive oil and herbs. “If only I could eat this at home,” I thought.
Butternut squash is coming into season now. Roasted and then sautéed with shiitake mushrooms and fresh sage, this unexpected butternut combination has pleasing aromas, flavors, textures and nutritional benefits.
This quick, easy and healthy dish provides a great way to use up those big green beet leaves which are often thrown out. The leaves, like many green leafy vegetables are loaded with lots of vitamins and iron. For those who struggle with anemia (low iron in the blood) this can really help. It also helps to eat more leafy greens during a woman’s premenstrual cycle because it adds iron in the body which helps compensate for the loss of iron which occurs.
Local corn, barely cooked and eaten on the cob, is heaven, but sometimes, I like to cut the kernels off the cob and use them to make maque choux. Pronounced make shoo, this traditional mash-up of Cajun and Native American cooking gets its name from a Louisiana tribe.
Near the end of summer, I make a big batch of ratatouille. I have long been partial to Julia Child’s method of cooking each vegetable separately, and then finally combining them all to simmer together briefly. I love how clearly you taste the eggplant, zucchini and peppers, but this method is so time-consuming that usually I make ratatouille only once, waiting until local tomatoes, peppers and other vegetables are at their best.
Gardeners love zucchini for numerous reasons. Once planted, this species of summer squash requires little maintenance to deliver a generous harvest.
Tandoori chicken and saag paneer, spiced spinach combined with cubed white cheese, are so popular that if I owned an Indian restaurant, these dishes would be printed at the top of each waiter’s order pad to just check off when customers ordered them.
Sweet sugar snap peas and tangy red radishes are often the first crops in local gardens and first to appear at farmers’ markets in the spring. And while supermarkets truck them in year-round, with many chains also buying more local produce, right now they may even have been grown nearby. Either way, featuring these colorful vegetables feels right for the season, so I have composed a salad that tastes like spring.
Spring is a time to reconnect to the earth, and what better way than to combine new potatoes with pesto Genovese. Traditionally pasta alla Genovese is made with pasta, of course, and potatoes, green beans and pesto. For a lighter dish, we’re featuring one of spring’s first garden gems, new potatoes with a unique pesto.
A New Kind of Broccoli Takes the Spotlight
The deliciousness of the dark, kale-like leaves that grow around a head of broccoli has been an open secret among home gardeners and farmers’ market shoppers for ages. But even those in the know have been frustrated by the limited availability of broccoli leaves since most growers simply discard them.
Like broccoli, kale, cabbage and collard greens, cauliflower is a cruciferous food. What that means is that it is especially good for building up the immune system. It contains a large variety of vitamins and nutrients, including the anti-inflammatory vitamin K. As if that wasn’t enough it has lots of fiber. The only down side is that it contains elements, as do most vegetables, that aren’t compatible with people who suffer from gout or kidney stones. If this is the case, you might want to keep track of your intake.
A classic Italian vegetable side dish – contorno – of roasted broccoli, tomatoes and olives makes a beautiful, colorful holiday or any day dish.
Treat yourself to turmeric-spiced cauliflower. With its vibrant yellow color and superb nutritional value, turmeric lets you get creative with cauliflower.
In April you can’t wait to taste the first tomato. By September you are sick of tomatoes and wondering if you can eat another one. Here are some ideas to use those summer leftovers from Dining On A Dime Cookbook.
Don’t call it Swiss chard. To focus on the assortment of varieties now sold at many markets, this floppy-leaved dark green is now named by the color of its stems and bold veins. The kinds with beet red, sharp yellow or rosy pink veins and stems are red chard, yellow chard and pink chard. The kind with creamy white veins and broad, flat stems that contrast graphically with its deep, dark green leaves is the one exception. It is called chard, just chard.
Plump, ripe, brilliant red tomatoes filled with aromatic fresh herbs, whole-wheat garlicky croutons and savory olives and cheese make for a delicious end of summer comfort food treat. Although stuffed tomatoes are popular in several cuisines, they are especially popular in Italy because of Italians’ love of garden-fresh tomatoes. The French twist comes from using chevre cheese.
This first recipe is one of the oldest I know of for mashed potatoes with garlic. It is not particularly healthy as whipping cream might send your cholesterol levels soaring, but it is tasty and self-indulgent. You can add parsley to it, or substitute any other of your favourite herbs (or a selection of them) for the rosemary.
Most everyone loves the combination of the wonderfully contradictory flavors of sweet and sour. Although the sweet-n-sour combo is common in Chinese cuisine, it is also popular in preparing beets. Our jazzed up sweet-n-sour beets include their nutrient-rich leaves too – a sweet deal for more nutrition and color. Vinegar and a minimal amount of brown sugar and whole-wheat flour make for a mouth-watering sauce that you “just can’t beet!”
Onions are probably the one vegetable that tastes just as fresh after it has been in storage as it does when harvested. An indispensable ingredient in cuisines from around the world, the onion is one of the oldest vegetables known to man.
Beets are very nutritional and healthy root vegetables. Beetroots juice is a common ingredient for healthy diet recipes. This root vegetable can be eaten raw or as salads, cooked as a vegetable as a side dish to the main course of meal.
If you have tomato plants, they are probably getting ripe at this time. Fresh tomatoes from the garden are so delicious. Here are some old-fashioned tomato recipes.
I agree with the imam who, legend has it, became so ecstatic while eating a lavish eggplant dish that he fainted. Others insist that the imam passed out when he heard how much olive oil was used in this Turkish dish we know as Imam Bayildi – which means the “imam swooned.” Eating this rich purée, still served at Mediterranean restaurants, certainly makes me contemplate leaner ways to enjoy meaty eggplant.
One of the highlights of the summer season is the incredible bounty of fresh produce – and grilling these vegetables gives them a smoky, delicious dimension. Chef BBQ Naz, a grilling expert from Broil King, shares some simple tips for flavour perfection:
Combining arugula with kiwifruit (kiwi for short), strawberries and pecans makes an exceptionally colorful, flavorful and healthy salad that is sure to delight.
Combining beets and beans can produce a wonderfully tasty way to get more garden goodies into your home menu. Colorful and appetizing, the combination contains everything from fiber to vitamins and phytonutrients.
Mom says eat your greens. Health experts want you to choose the dark, leafy kind. With kale, for example, chefs are getting people into eating this nutrient-rich green by creating kale salads, toasting crunchy kale chips, and serving kale braised with garlic and olive. What’s still challenging though, is serving other strong tasting dark greens because of their bitter flavor.
One of my favorite side dishes that I enjoy making is twice baked potatoes, which are very easy to make and can be whipped together in just a matter of a few short moments. What you’re left with in the end as a result of your hard work is nothing short of a miracle. Hopefully when you use my this twice baked potato recipe, you’ll feel the same way.
With the recipes in this article you will be able to find tasty ways to quickly and easily prepare some different recipes using vegetables. Try the Asparagus Ham Rolls for a cheesy ham, asparagus dish. For a meatless dish go with the Honey-Baked Onions or Hash Brown Potato Pancakes.
Fermentation gives bread, cheeses, vinegar and many other foods their flavorful complexity. The result of benevolent, enzyme-producing microbes that help break down foods, fermentation may also make what we eat more digestible and nurture the good bacteria in our gut.
If you tire of always cooking vegetables the same ways you always have, try these old-fashion recipes for some new ideas.
It’s Pumpkin Time, Again!
Last fall, a writer for New York magazine declared, “Pumpkin is the new bacon.” Her point – suddenly it seems every eatery, from Dunkin’ Donuts to critically acclaimed restaurants, had something pumpkin on the menu. In some cases, only the flavor of the warm, yummy spices used to give this bland vegetable appeal was involved, with no actual pumpkin included, particularly in over-sweetened, over-caloric drinks like pumpkin latte.
Combine turkey with colorful vegetables and the result is wonderfully tasty and stunningly attractive, not to mention healthy. This easy-to-prepare dish is perfect for company or a casual dinner and makes great leftovers.
What would you do if your kids asked for “More veggies, please?” Well, prepare yourself, because they just might when you serve vegetables like this. These snacks are great for after school treats.
If you are hosting a party, you will need to create a presentably appealing vegetable tray. Creating a veggie tray is really easy if you plan ahead and gather everything that you will need before you begin to assemble your tray.
Chilaquiles are sometimes called Mexican lasagna, sometimes described as a tortilla casserole. More colorfully, Broken up old sombrero is what chilaquiles actually means according to Diana Kennedy, the Julia Child of Mexican cuisine. Speaking of Julia, one also might call chilaquiles Mexican French toast: just as stale bread becomes French Toast by soaking and then frying it, Mexican cooks use up their stale tortillas by making Chilaquiles. They simply reverse the order, first frying the tortillas until crisp and then combining them with a moistening sauce or salsa.
If you are tired of paying high prices for store bought potato chips and would like to start making your own at home, I think you will enjoy trying out this easy recipe.
Cook corn on the cob and you’ve got a uniquely summer time treat. Fresh corn from the field brushed with melted butter is a strong child-food memory for me, and can be one for your children as well. If you’re lucky enough to get some fresh corn on the cob, how to cook it will be the difference between sweet success and starchy mess.
What’s the best way how to cook corn on the cob? Ask many hard-core corn lovers and you’ll get several various answers. The very best way is to cook it on the grill, no steam it, no use a pressure cooker, no boil it! The answer is going to depend on who you ask, the part of the country you’re in will also influence the answer.
Fresh dishes on a hot day taste marvelous. Replace that traditional coleslaw, which may be loaded with mayonnaise, for something healthier. It is easy to do.
Start with some fresh cauliflower from the garden, farmers’ market or your local grocer. Cauliflower is a member of cruciferous vegetables, along with cabbage, broccoli, Brussels sprouts, turnips, mustards, radishes and kohlrabi. We commonly eat cauliflower steamed and served warm, but it is also great chilled.
Indian Dal Is a Perfect Summer Dish
“Expect a new heat record to be set today.” “Today will be grey and punctuated by thunderstorms.” “A beautiful day, perfect for being outside.” In July and August, I expect to hear all of these weather forecasts. Whichever it is, eating is necessary and dal, the Indian lentil dish, is a perfect choice.
This healthful combination of eggs, white beans and olives has a deliciously Mediterranean flavor and tastes great on whole-wheat toast with romaine lettuce.
This island way of serving cabbage can be a great way to add more vegetables to your home menu, allowing you to savor a hint of sweet and sour with a little heat. Best of all, since cabbage is related to broccoli, kale and cauliflower, it features many of the same wonderful nutritional benefits as its cousins.
Few things go together better than chicken and an assortment of summer vegetables all cooked so that the flavors mingle. Convenient and easy to prepare, this dish makes a great complete summer meal. It also allows you to combine the best of the garden into a single dish.
What could be better than a warm winter salad when the weather turns cooler? The combination of sweet and white potatoes, carrots, onions and beets brings you the taste of the garden long after planting season is over.
Here are some easy methods for cooking mushrooms. Fresh mushrooms are truly a cook’s best friend. Whether you need just a little something to dress things up or add a whole new dimension of flavor, your answer is mushrooms.
Amazing spinach nutrition and health benefits are down to twelve special phytonutrients, as well as a great variety of vitamins and minerals it contains.
The potato, being rich in vitamins and minerals, has been a staple in homes and restaurants for centuries. Yet, the potato has had a torrid history. According to historians, potatoes originated in Peru and Chile and date the use of the potato back to a time before Christ. While digging through ancient ruins in Peru and Chile, archaeologists discovered potato remains. These remains dated back to somewhere around 500 B.C.