Baby Bok Choy with Sesame and Ginger
Baby Dumpling Squash Stuffed with Rice Medley
Dark Leafy Greens with Caramelized Onions, Raisins, and Pine Nuts
Jicama and Red Cabbage Salad with Mint and Cilantro Tossed with Sweet-and-Sour Asian Dressing
Swiss Chard Braised with Sweet Tomatoes and Corn
Delicata Squash with Dino Kale and Cranberries
Mixed Greens with Roasted Beets and Avocado Tossed with Orange-Shallot Vinaigrette
My Favorite Salad with Bright Mediterranean Vinaigrette
Stir-Fry Sauce with Vegetables
String Beans with Caramelized Shallot, Rosemary, and Garlic
String Beans with Cherry Tomatoes and Feta Cheese
For more vegetable recipes see:
Mashed Yukon Gold Potatoes with Rutabaga
Mashed Ginger Sweet Potatoes with Fresh Nutmeg
If you grew up like I did, you probably couldn’t imagine enjoying vegetables. I remember my mom treating vegetables like they were castor oil: good for me (perhaps) but drowned in invocations of dread: “Rebecca Irene Katz, you are not getting up from the table until you eat your vegetables!”
Now, my mom wasn’t bad with vegetables. They weren’t the gray, bland mush some of my friends and clients were raised on. Even so, many a broccoli spear got slipped to my dog. Once I put my veggies in an envelope and addressed it to my mother’s favorite culinary charity, “The Starving Children of China.” My friend’s mom tried hiding spinach in one of his favorite foods, mashed potatoes. His reaction? “Yuck.”
All these years later and Mom’s voice has been replaced by the nutritionist’s: “Don’t just eat your vegetables. Eat five servings a day.” You think, “I’d rather have the castor oil.”
Yet, you also know the nutritionist is right. Veggies—especially crunchy green, yellow, orange, and cruciferous vegetables—contain all the phyto-chemicals, antioxidants, vitamins, and minerals we need to maintain health. Many have been shown to help lower the risk of certain cancers.
So how do you make these fearful cruciferi taste, smell, and look great? That’s what the recipes in this chapter are all about. They’re designed to take you from that place of “I have to eat my vegetables,” to “I want to eat my vegetables because they’re yummy!”
The first step is preparation: This means looking beyond your vegetable steamer. Steaming is fine, but after a while steaming gets pretty boring. Then you give up eating your veggies. No veggies means no nutrition. I want to keep your interest in vegetables piqued. Roasting, sautéing, stir-frying, puréeing, and baking: there are lots of ways to bring out the maximum flavor and nutritional value of vegetables so that you’ll eat them. Also, some people with cancer find raw vegetables hard to digest. Cooking vegetables with the spices and other ingredients we’ve chosen releases their scrumptious taste while making them easier on the tummy.
Step two is using organic produce whenever possible (which I hope is all the time). Hang around a farmers’ market for a bit and you’ll also learn when different vegetables are at the height of their season, ready for the table.
The final step is what I call shaking it up, or the culinary equivalent of accessorizing. A staple such as the string bean takes on a whole new look and taste when dressed up with a little feta cheese and cherry tomatoes. Broccoli is no longer boring when it’s quickly blanched and then sautéed in olive oil and garlic or ginger. Squash, kale, and yes, even spinach: you’ll be astounded how a little prep and creativity can take these vegetables from onerous to outstanding in just a few minutes. I’ll even show you how to go Mom one better, by deliciously hiding vegetables in places that no one would suspect, such as tarts and pizza crusts. One bite and there will be plenty of veggie converts.
Sometimes I just love the name of a food, the way the sound rolls off my tongue. Bok choy. Say it with me three times fast: bok choy, bok choy, bok choy! It sounds so exotic that if you can make it, you must be a pretty good cook. Bok choy is Asian cabbage, a staple in Chinese cuisine. It’s also a cruciferous vegetable. That means it’s very, very, very good for you. Bok choy’s flavor is naturally pungent; the sesame and ginger in this recipe temper it beautifully.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
4 to 6 heads baby bok choy (about 1 pound)
1½ tablespoons brown rice vinegar
1½ tablespoons tamari
1 tablespoon mirin
½ teaspoon maple syrup
1 teaspoon toasted sesame oil
1 tablespoon sesame oil
Pinch of red pepper flakes
2 medium cloves garlic, minced
1 tablespoon minced fresh ginger root
2 scallions, both white and green parts, sliced
Squeeze of fresh lime juice
1 tablespoon toasted sesame seeds
Trim the bases off the bok choy heads. Separate the bok choy into individual leaves and cut crosswise into bite-size pieces, keeping the stems and leaves separate.
Combine the vinegar, tamari, mirin, maple syrup, and toasted sesame oil in a bowl, and set aside.
Stir-frying is very fast, so have everything ready to go.
Preheat a wok or sauté pan over high heat, add the sesame oil, and swirl to glaze the pan. Add the bok choy stems, red pepper flakes, garlic, ginger, and scallions. Stir-fry for 30 seconds.
Add the sauce mixture and cook until thickened, about 1 minute. Add the bok choy leaves and continue to cook for another 30 seconds, until the bok choy is just wilted.
Transfer the bok choy to a serving bowl, add a squeeze of lime, and sprinkle with the sesame seeds. Serve immediately.
The ingredients list looks long, but the prep time is short. The short cooking time is what keeps the bok choy crisp.
PER SERVING Calories: 96; Total Fat: 7 g (0 g saturated, 2 g monounsaturated); Carbohydrates: 6 g; Protein: 3 g; Fiber: 2 g; Sodium: 225 mg
Baby Dumpling Squash Stuffed with Rice Medley
Everybody has their cue that fall has arrived. The kids go back to school. The leaves turn vivid colors, and the NFL creates couch potatoes. For me, the tip-off that the autumnal equinox is at hand is that baby dumpling squash has made their return to the farmers’ market. When cut in half across its girth, the squash turns into its own individual serving bowl ready to be filled with rice, veggies, or just about any type of grain. To score a perfect ten, concentrate on bringing out the squash’s home-grown sweet flavor and finding a stuffing that’s visually appealing. This is one of those dishes that, once put together, looks too pretty to eat. The squash resembles a miniature yellow pumpkin laced with orange and green stripes. Take a moment for art appreciation, then dive in and experience an explosion of flavor.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
RICE MEDLEY
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon ground allspice
¼ teaspoon red pepper flakes
¼ teaspoon ground cinnamon
6 to 8 baby dumpling squash, tops cut off, center and seeds scooped out
RICE MEDLEY
1 cup Lundberg brown and wild rice blend
1 cup Emporia’s Forbidden Rice or Lundberg Japonica Rice
1 teaspoon sea salt
2 tablespoons extra virgin olive oil
1 cup diced yellow onion
1 cup peeled and diced celery
2 tablespoons finely chopped shallots
2 pippin, Granny Smith, or Fuji apples, peeled, cored, and cut into small cubes
¼ teaspoon dried thyme
¼ teaspoon dried sage
½ cup dried cranberries, currants, or raisins
1 cup chopped roasted pistachios (optional)
Preheat the oven to 350°F. Line a rimmed sheet pan with parchment paper. Combine the olive oil, salt, allspice, red pepper flakes, and cinnamon. Brush the insides of the squash with the spice mixture. Arrange the squash cut side down on the prepared sheet pan and roast for 20 to 25 minutes, or until tender. Check them at 20 minutes, touching the top of a squash with your finger. If they’re soft, remove them from the oven and cover with foil until ready for assembly.
To make the rice medley, in two saucepans bring 2 cups of water in each to a boil with ½ teaspoon salt in each pan. Add one type of rice to each pan, return to a boil, cover, and decrease the heat to low. Simmer until tender, about 30 minutes. Transfer both types of rice to one sheet pan and rake with a fork to separate the grains.
While the rice is cooking, heat 2 tablespoons olive oil in a sauté pan. Add the onion with a pinch of salt and sauté for about 5 minutes, until golden. Add the celery, shallot, and apples and sauté for another 3 minutes. Add the thyme, sage, and cranberries and sauté for 2 minutes more. Deglaze the pan with 2 tablespoons water.
In a large bowl, combine the vegetable-apple mixture with the rice. Think FASS: Taste the mixture; you may need to add a pinch or two of salt.
To assemble the dish, scoop the rice mixture into the squashes. Serve each squash topped with a sprinkling of the toasted pistachios. Serve all on a platter or individual plates as a main dish.
Delicious acorn squash can be substituted for baby dumpling squash. Also, if you can’t find Japonica or Forbidden rice (don’t you love that name!), substitute a cup of mixed wild/brown rice blend or basmati rice. If you’re feeling particularly ambitious—or just want a change—stuff the squashes with Seasonal Couscous and top them off with garlicky greens.
A little prep here goes a long way. Roast the squash in advance and make the rice a day ahead of time (by the way, you can add a cup of lentils to the rice mix if you want some extra protein). For smaller gatherings, the recipe can easily be halved. You can also reheat leftovers by placing the stuffed squash in a covered baking dish. Reheat at 350°F for 15 minutes, or until the squash is warmed throughout.
PER SERVING Calories: 427; Total Fat: 9 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 84 g; Protein: 9 g; Fiber: 9 g; Sodium: 512 mg
With all due respect to a former president, you need to eat your broccoli. It’s an absolute stud vegetable, abundantly rich in immunity-building phytochemicals. That said, broccoli can get awfully boring when it’s served day after day in a steaming heap. To keep you from becoming broccoli-challenged, consider this recipe with a Mediterranean twist.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
½ teaspoon sea salt
1 large bunch broccoli, cut into florets, stems peeled, and cut into bite-size pieces
1 tablespoon extra virgin olive oil
1 tablespoon chopped garlic
Pinch of red pepper flakes
Bring a large pot of water to a boil. Add the ½ teaspoon salt. Blanch the broccoli for 30 seconds. Transfer with a slotted spoon to a cold water bath so that the broccoli retains its lush green color.
In a medium sauté pan, heat the olive oil over medium-high heat. Add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Add the broccoli and a pinch of salt and sauté for 2 minutes. The broccoli will be al dente.
Serve hot or at room temperature.
For a variation, add 1 teaspoon finely grated fresh ginger to the garlic and red pepper flakes. For a more Mediterranean dish, top the broccoli with pine nuts, caramelized onions, and currants.
Don’t toss the stalk when cooking broccoli: Use it; it’s sweet and nutritious. To speed up prep time, broccoli can be blanched and shocked and then stored in an airtight container in the fridge. Sautéing it when you’re ready to eat takes only minutes.
PER SERVING Calories: 70; Total Fat: 4 g (0 g saturated, 2 g monounsaturated); Carbohydrates: 6 g; Protein: 2 g; Fiber: 2 g; Sodium: 323 mg
In this recipe we go a step beyond steaming; sautéed broccoli retains all its nutrients, which may come as a surprise (and a relief) to those who believe that only raw broccoli is nutritious. Szechwan Broccoli, as the name implies, is Asian fare.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 bunches broccoli
½ teaspoon sea salt
2 tablespoons brown rice vinegar
2 tablespoons tamari
1 tablespoon mirin
½ teaspoon toasted sesame oil
1 teaspoon maple syrup
2 teaspoons sesame oil
Pinch of red pepper flakes or cayenne
3 cloves garlic, minced
1 tablespoon minced fresh ginger
2 scallions, both green and white parts, minced
Remove the florets from the broccoli. Peel the broccoli stems with a vegetable peeler until smooth. Slice the stems into bite-size pieces.
Bring a large pot of water to a boil. Add the salt. Add the broccoli and blanch for 30 seconds. Transfer with a slotted spoon to a cold water bath to stop the cooking and preserve the broccoli’s color. Drain the broccoli and set aside.
In a small bowl mix the vinegar, tamari, mirin, toasted sesame oil, and maple syrup.
Have all your ingredients ready for a quick finish. Heat a wok or sauté pan over medium-high heat. Add the sesame oil, red pepper flakes, garlic, ginger, and scallions. Stir quickly for about 30 seconds, just until aromatic.
Add the sauce to the wok and simmer until thickened, about 30 seconds. Add the broccoli and heat through, about 15 seconds. Serve immediately.
For a change of pace, top with cashews or Pecans Spiced with Orange Zest and Ginger.
PER SERVING Calories: 76; Total Fat: 2 g (0 g saturated, 1 g monounsaturated); Carbohydrates: 11 g; Protein: 4 g; Fiber: 3 g; Sodium: 365 mg
Most people I know are intimidated by dark leafy greens. They buy them because they should, yet the greens always seem to end up either in a vase as a bouquet or permanently exiled to the hinterlands of the fridge. Here’s a better solution: adding a few raisins and caramelized onions cuts the bitterness of the greens by introducing some sweetness. My friend said her four-year-old ate these greens and said they tasted like candy. That’s a kid with a bright future.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
6 cups kale or Swiss chard, stemmed, and cut into bite-size pieces
2 tablespoons extra virgin olive oil
1 red onion, cut into quarter moons (about 1 cup)
Pinch of sea salt
1 clove garlic, minced
⅓ cup raisins or currants
1 tablespoon toasted pine nuts (optional)
Cover the kale with cold water and set aside until ready to use.
In a large, deep sauté pan, heat the olive oil over medium-high heat. Add the onions and a pinch of salt. Sauté for 3 to 5 minutes. Decrease the heat to low and cook slowly until the onions are caramelized, about 20 minutes.
Add the garlic and stir for about 30 seconds, just until aromatic. Add the raisins and stir for about 30 seconds. Deglaze the pan with 2 tablespoons of water to loosen all the flavorful bits from the bottom.
Begin adding the greens to the pan with a pinch of salt, continuing to add as many greens as will fit in the pan.
The water that adheres to the greens will be enough liquid to wilt the greens. Taste the greens, add an additional tablespoon of water, if needed, cover the pan, and cook the greens until tender, 2 to 3 minutes. Taste again, adding of pinch of salt or a drop or two of maple syrup, if necessary.
Arrange the greens on a plate and sprinkle with the toasted pine nuts. Serve hot. Don’t forget to pour the cooking juices over the greens before you add the nuts—more nutrients!
One trick to preparing greens is ripping them off their tough spines. This makes them easier to eat and digest. Once you’ve stemmed your greens (a great job for the little ones), chop them (the greens, not the kids) into bite-size pieces with your sharp chef’s knife. When you add your greens to the pan, they will resemble Mount Vesuvius, but you’ll be surprised how quickly that volcano of greens shrinks into a small mound.
Another trick for preparing greens is to put them in a bowl of cold water for a bath; this allows dirt and sand to fall to the bottom. Remove the greens from the water, roll the leaves in bunches, cut them into thin ribbons, and then cut length-wise into small bite-size pieces.
PER SERVING Calories: 109; Total Fat: 5 g (1 g saturated, 3 g monounsaturated); Carbohydrates: 15 g; Protein: 3 g; Fiber: 2 g; Sodium: 129 mg
For more information on greens, see the note in the recipe for Dark Leafy Greens with Caramelized Onions, Raisins, and Pine Nuts.
Makes about 2 cups (Serves 4)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 bunches tender kale, Swiss chard, or spinach (about 6 cups)
1 tablespoon extra virgin olive oil
2 cloves garlic, minced
Pinch of red pepper flakes
¼ teaspoon sea salt
Squeeze of fresh lemon juice
Remove all tough stems from the greens, chop the greens into bite-size pieces, and cover with cold water. Set aside.
In a medium sauté pan, heat the olive oil over medium-high heat. Add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Add the greens and salt and sauté until the greens begin to darken and intensify.
If necessary, add a splash of water to cook the greens until they’re tender. Add the lemon juice and taste the greens. You may need to add a pinch of salt or a few drops of maple syrup to round out the flavor. Serve immediately on a small platter.
PER SERVING Calories: 83; Total Fat: 4 g (1 g saturated, 3 g monounsaturated); Carbohydrates: 11 g; Protein: 3 g; Fiber: 2 g; Sodium: 191 mg
Jicama and Red Cabbage Salad with Mint and Cilantro Tossed with Sweet-and-Sour Asian Dressing
If you’re a coleslaw fan or have a jones for a crunchy salad, this recipe is for you. Red cabbage is a nutrient-rich cruciferous vegetable. Jicama is loaded with nutrients, including iron. Together they make a colorful pair. This salad goes well with fish and turkey burgers or the Miso Salmon with Lime-Ginger Glaze.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
NUTS
½ cup sliced almonds
1 tablespoon maple syrup
Pinch of cayenne
DRESSING
½ teaspoon seeded and diced jalapeño
3 tablespoons rice vinegar
1 tablespoon fresh lime juice
¼ cup tamari
3 tablespoons maple syrup
1 teaspoon toasted sesame oil
1 tablespoon minced fresh ginger
Pinch of sea salt
SALAD
1 pound red cabbage (about 6 cups chopped)
½ pound jicama, peeled, small julienned (about 4 cups)
2 tablespoons finely chopped fresh mint
¼ cup finely chopped fresh cilantro or fresh basil
Preheat the oven to 350°F.
Toss the nuts in a bowl with the maple syrup and cayenne. Spread on a sheet pan and bake for 10 to 12 minutes, until golden and fragrant. Remove from the oven and cool to room temperature. Use a metal spatula to loosen the crispy nuts.
To make the dressing, whisk together the jalapeño, vinegar, lime juice, tamari, maple syrup, sesame oil, ginger, and salt. Set aside.
To make the salad, cut the cabbage in half, remove the core, and shred with a sharp knife.
In a large bowl, combine the cabbage, jicama, mint, and cilantro. Toss with the dressing. Sprinkle the nuts on top and serve.
Nuts store well in the freezer, so make extra to keep on hand.
Jicama can be stored in the refrigerator for several days. Cover with cold water that has been mixed with the juice of a lime or lemon.
A friend of mine was laid up in bed one summer with a serious illness. This woman goes nuts if she’s in the house for two days; now she was facing a six-week convalescence. On the second day, I called her to see if she wanted some food. “I’m climbing the walls and feel like a caged animal. I need some ‘outside’ in; I want that feeling of outdoors in me.” I went over and made this salad. After that, this dish is all she wanted for the next month. Even now, she says, “If I feel punky, I make this salad.”
PER SERVING Calories: 131; Total Fat: 5 g (0 g saturated, 3 g monounsaturated); Carbohydrates: 19 g; Protein: 5 g; Fiber: 5 g; Sodium: 336 mg
For more information on greens, see the note in the recipe for Dark Leafy Greens with Caramelized Onions, Raisins, and Pine Nuts.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 bunch Swiss chard or dino kale, stemmed and chopped into small pieces
2 tablespoons extra virgin olive oil
1 teaspoon minced garlic
⅛ teaspoon red pepper flakes
Pinches of sea salt
1 cup cooked corn kernals
24 sungold tomatoes or a mix of cherry and small pear-shaped tomatoes, halved
Cover the Swiss chard with cold water and set aside until ready to use.
Heat the olive oil in a large sauté pan over medium-high heat. Add the garlic, red pepper flakes, and a pinch of salt. Sauté for 30 seconds, just until aromatic.
Add the greens and a pinch of salt and sauté until wilted. The soaking water that adheres to the greens will help wilt and cook the greens.
Add the corn and tomatoes and cook for another 2 to 3 minutes, or until tender. Taste for doneness.
Serve immediately in a small serving bowl. The colors brighten any table.
PER SERVING Calories: 298; Total Fat: 8 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 57 g; Protein: 8 g; Fiber: 10 g; Sodium: 357 mg
This is another recipe that shows FASS in action. Alone, these veggies might prove overwhelming, especially for people with sensitive taste buds or stomachs. Together, their flavors make a magnificent, balanced blend. The fat comes from olive oil, the sweet from the squash. These two ingredients balance the slightly pungent taste of kale and the eye-popping tartness of cranberry. I came up with this recipe while humming to a llama. Really. The restaurant I used to work in had an organic garden and a llama sanctuary attached to it. I was musing to Alfred (he’s the llama; they communicate by humming), wondering what to do with all the autumn squash and kale that was being harvested from the garden. The next thing I knew, I’d come up with the dish and put it on the menu. When they flew out the door, we knew we had a hit on our hands. The next time I saw Alfred, he hummed to me that I owed him a commission.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
6 cups dino kale, stemmed and torn into small bite-size pieces
4 delicata squash
2 tablespoons extra virgin olive oil
¼ teaspoon dried sage
¼ teaspoon ground allspice
½ teaspoon sea salt
⅛ teaspoon red pepper flakes
¼ cup dried cranberries
Preheat the oven to 425°F.
Cover the kale with cold water and set aside until ready to use.
Peel the squash with a sharp vegetable peeler. Cut in half lengthwise, scoop out the core and seeds, and cut into ½-inch pieces. Toss the squash with 1 tablespoon of the olive oil, the sage, allspice, and ¼ teaspoon of the salt. Spread the squash in a single layer on a baking sheet. Roast for 15 minutes, or until tender.
While the squash is roasting, heat a large sauté pan over medium heat. Add the remaining 1 tablespoon olive oil, the red pepper flakes, and cranberries. Stir for 10 sec-onds and add the kale and the remaining ¼ teaspoon salt. Sauté until tender. The water that adheres to the greens should be enough water to cook the greens. If needed, add 1 tablespoon water to finish cooking.
Stir the roasted squash into the sautéed kale. Serve immediately in a shallow serving bowl or as a side dish to a main course.
This mixture can be used to fill individual galettes.
This makes a wonderful side dish. It can also be served as a main course tossed with noodles or served over Garlicky Brown Basmati Rice.
PER SERVING Calories: 298; Total Fat: 8 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 57 g; Protein: 8 g; Fiber: 10 g; Sodium: 357 mg
Mixed Greens with Roasted Beets and Avocado Tossed with Orange-Shallot Vinaigrette
This beautiful salad represents a harmonic convergence of tastes. The spiciness of some of the greens in a spring mix is balanced by the avocado’s creamy, healthy fat, while the sweetness of the roasted beets cuts the acidic nature of the citrus dressing.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead (see the entry for the soup and the entry for the pesto)
3 medium or 5 small beets (1 to 1¼ cups small cubes), trimmed and washed
DRESSING
2 cups organic fresh squeezed orange juice
1 tablespoon diced shallot
2 tablespoons extra virgin olive oil
1½ tablespoons fresh lemon juice
¼ teaspoon sea salt
¼ teaspoon maple syrup (optional)
1 Hass avocado, thinly sliced
Squeeze of fresh lemon or lime juice
6 to 8 cups mixed salad greens, rinsed and spun dry
5 ounces organic goat cheese, crumbled (optional)
⅓ cup chopped pistachios or other nuts, toasted (optional)
Preheat the oven to 425°F. Wrap the beets in parchment paper, then in foil, and roast for 30 minutes to 1 hour (depending on size), until tender and fragrant. Remove from the oven, cool, and peel. Cut into small cubes, thin slices, or julienne.
While the beets are roasting, make the dressing. Bring the orange juice and shallots to a boil over high heat in a sauté pan. Decrease the heat to medium and simmer until the liquid has reduced by half (about 20 minutes, but it could happen faster, so don’t wander too far). Remove from the heat and cool to room temperature.
Slowly whisk the oil, lemon juice, and sea salt into the orange juice. Taste the dressing; you may need a spritz of lemon juice, a pinch of salt, or a few drops of maple syrup.
To assemble the salad, toss the avocado slices with the lemon juice to prevent them from browning. In a large bowl, combine the greens, avocado, and beets. Coat lightly with the dressing. Arrange the salad on a plate and top with the goat cheese and toasted pistachios.
If the beets vary in size, wrap them accordingly so you can remove the package of smaller ones when tender, leaving the larger ones in the oven until they are tender.
Removing the beet skins can be messy work. To lessen the mess, transfer the beets directly from the oven to a plastic bag to steam until they can be handled easily. The skins will come right off. Wear gloves, or use the plastic bag to protect your hands from turning beet red.
PER SERVING Calories: 148; Total Fat: 9 g (1 g saturated, 6 g monounsaturated); Carbohydrates: 17 g; Protein: 2 g; Fiber: 4 g; Sodium: 140 mg
I love this salad. I dream about this salad. It’s a variation on fattoush, a fabulously named Mediterranean salad. This is the freshest, cleanest salad I can imagine. It’s like Nautilus for the taste buds: the sweetness of fresh tomatoes, a starburst of fresh mint and parsley, creamy cheese, salty olives, crispy pita chips, and crunchy lettuce … like I said, it’s a workout for the palate. Like most workouts, you’ll feel wonderful after you eat it.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 pitas
DRESSING
1½ tablespoons fresh lemon juice
¼ cup extra virgin olive oil
1 teaspoon brown rice vinegar
¼ teaspoon ground cumin
¼ teaspoon sea salt
SALAD
6 to 8 cups romaine hearts, roughly chopped
1 English cucumber, peeled, seeded, and cut into small pieces
1 pint cherry tomatoes, halved
3 to 4 ounces organic feta cheese
1 cup kalamata olives, pitted and halved lengthwise
¼ cup chopped fresh mint
¼ cup chopped fresh flat-leaf parsley
Preheat the oven to 350°F. Cut the pitas into quarters, split into layers, and place on a sheet pan. Bake for 8 to 10 minutes, until golden. Remove from the oven and cool. Break the baked pitas into small pieces and set aside.
To make the dressing, combine the lemon juice, olive oil, vinegar, cumin, and salt in a small bowl. Whisk to incorporate. Set aside until ready to use.
In a large salad bowl, toss the romaine hearts with the dressing. Top with the cucumber, tomatoes, feta, and olives. Sprinkle with the mint, parsley, and broken pita chips.
Toss the salad at the table and serve on individual plates.
This dish is best in summer, when tomatoes are in season. If you don’t like tomatoes, you can leave them out. It’s still an excellent salad.
The Big O: Of all the veggies out there, organic lettuce is the easiest to find because it’s so easy to grow. Supermarkets and farmers’ markets abound with numerous varieties of organic lettuce. Conventionally grown lettuce, as you might guess, is highly susceptible to the high levels of chemicals it usually receives.
PER SERVING Calories: 240; Total Fat: 17 g (3 g saturated, 10 g monounsaturated); Carbohydrates: 19 g; Protein: 5 g; Fiber: 4 g; Sodium: 588 mg
When it comes to stir-fry sauce, there’s good, better, and best. I’ve found that the difference isn’t always taste, but content. This stir-fry has all of the taste but none of the trials and tribulations. No MSG. No cornstarch. No refined sugar. Low sodium. A medley of flavors combines to create a soothing sauce that is right on target as a stir-fry finisher or drizzled over chicken or fish. I always keep some on hand.
Makes about 1 cup of sauce (Serves 4)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
SAUCE
1 teaspoon kudzu root powder
4 tablespoons water
¼ cup tamari
1 tablespoon brown rice vinegar
3 tablespoons maple syrup
1½ tablespoons fresh lime juice
1 teaspoon minced garlic
1 teaspoon minced fresh ginger
Pinch of cayenne
¼ teaspoon toasted sesame oil
VEGETABLES
Use a variety of vegetables, for example:
2 large heads of baby bok choy, chopped, keeping leaves and stems separate
1 zucchini, thinly sliced into rounds
1 cup broccoli florets
1 carrot, thinly sliced
½ cup sliced mushrooms
1 to 2 teaspoons sesame oil
Toasted sesame seeds or cashews, for garnish (optional)
In a small bowl, whisk the kudzu with the 2 tablespoons cold water until completely dissolved, making a slurry.
In a small saucepan over medium-high heat, combine the tamari, vinegar, 2 tablespoons water, the maple syrup, lime juice, garlic, ginger, and cayenne. Stir and bring to a boil. Decrease the heat to a simmer. The sauce will begin to thicken and reduce in volume by one-third. Stir in the slurry, whisking continuously. Mix in the sesame oil and set aside.
Cut or slice the vegetables into similar sizes for even cooking and place them in individual mounds on your cutting board. The cooking process is very fast so everything should be ready. Heat a wok or sauté pan over high heat. Add 1 or 2 teaspoons sesame oil and swirl to glaze the pan. Add your vegetables (adding the ones that take longer to cook first) and sauté for 1 to 2 minutes, depending on the veggies you choose. Add up to ¼ cup of the sauce mixture to coat and stir-fry for another 30 seconds, or until the vegetables are ready. Serve immediately, garnished with the sesame seeds, in a small colorful bowl.
You can store any extra sauce in the fridge for up to 1 week or freeze for later use.
Judy and her daughter, Celia, are constantly looking for meals that fit Judy’s comfort level. “The hardest part is incorporating vegetables in my diet. A lot of it has to do with chopping them. Too much chopping.” This recipe gave them a solution. Says Celia, “Now I cut up bags of vegetables for Mom and put them in the refrigerator so she can stir-fry them.” This is one recipe where others can help you out if you’re too fatigued or otherwise unable to prepare vegetables.
PER SERVING Calories: 120; Total Fat: 2 g (0 g saturated, 1 g monounsaturated); Carbohydrates: 20 g; Protein: 9 g; Fiber: 6 g; Sodium: 674 mg
I can’t imagine any green bean more maligned in American culture than the string bean. The canned versions often resemble a Seattle drizzle and are about as tasty as a one-note piano (salt … salt … salt). The restaurant versions are at least pretty to look at (sometimes), but they’re still bland. I’m here to tell you that string beans can have pizzazz. I start by giving them a special bath: a quick dip in boiling salted water followed by an even faster plunge into a cold pool. This parboiling cooks the beans and brings out their beautiful color.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 teaspoon sea salt
1 pound string beans, “tails” removed
2 tablespoons extra virgin olive oil
2 tablespoons diced shallots
2 tablespoons minced garlic
¼ teaspoon chopped fresh rosemary
¼ teaspoon grated lemon zest
Spritz of fresh lemon juice
Fill a 4- to 6-quart pot three-fourths full with water and bring to a boil. Add 1 teaspoon salt. Add the string beans and blanch for 3 minutes. (If you’re using baby green beans, blanch for 1 minute.) Drain the string beans and place in an ice water bath. This stops the cooking process and preserves their great color.
In a large sauté pan over medium heat, heat the olive oil. Add the shallot, mustard seeds, and cumin seeds and sauté until golden brown (be careful: mustard seeds will pop as they heat).
Quickly add the blanched beans, ¼ teaspoon salt, and turmeric. Toss, squeeze the lime juice over the beans, and serve immediately.
Learning to cook, in my mind, means being fully engaged and bringing all your senses to bear. When you learn how to do that, cooking becomes like a meditation, and it’s interesting what people begin to notice. One of the class participants says that her husband claims that he can tell whether string beans are done simply by using his ears. “If you don’t cook them long enough they squeak!”
PER SERVING Calories: 78; Total Fat: 5 g (0 g saturated, 4 g monounsaturated); Carbohydrates: 6 g; Protein: 1 g; Fiber: 2 g; Sodium: 397 mg
The flavors of cumin and turmeric are your ticket for a virtual trip to Bombay. Another vote for “Yum!”
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1¼ teaspoons sea salt
1 pound string beans, “tails” removed
2 tablespoons extra virgin olive oil
1 tablespoon diced shallot
1 teaspoon whole mustard seeds
1 teaspoon whole cumin seeds
¼ teaspoon turmeric
2 to 3 teaspoons fresh lime juice
Fill a 4- to 6-quart pot three-fourths full with water and bring to a boil. Add the 1 teaspoon salt. Add the string beans and blanch for 3 minutes. (If you’re using baby green beans, blanch for 1 minute.) Drain the string beans and place in an ice water bath. This stops the cooking process and preserves their great color.
In a sauté pan over medium heat, heat the olive oil. Add the shallots and a pinch of salt. Sauté for 3 minutes, until the shallots are golden. Add the garlic and sauté for 30 seconds more, just until aromatic.
Deglaze the pan with ¼ cup of water. Add the blanched string beans and a pinch of salt. Taste the beans for doneness. Add the rosemary, lemon zest, and a spritz of lemon juice. Serve immediately.
PER SERVING Calories: 66; Total Fat: 5 g (0 g saturated, 4 g monounsaturated); Carbohydrates: 5 g; Protein: 1 g; Fiber: 2 g; Sodium: 496 mg
After parboiling the beans, it’s time for a little help from some friends: a sauté of olive oil, shallots, and garlic, a sprinkle of sea salt, and a few spritzes of lemon. The result is a gorgeous green canvas on which to paint a delightful picture with tomatoes and feta cheese. While olive oil and garlic are a must for these string bean variations, for an Italian twist add caramelized shallots and rosemary.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 teaspoon sea salt
1 pound string beans, “tails” removed
2 tablespoons extra virgin olive oil
2 shallots, diced
2 cloves garlic, chopped
½ teaspoon dried oregano
¼ cup quartered cherry tomatoes
⅓ cup crumbled organic feta cheese
¼ teaspoon chopped fresh basil, for garnish
¼ teaspoon chopped fresh mint, for garnish
Fill a 4- to 6-quart pot three-fourths full with water and bring to a boil. Add the 1 teaspoon salt. Add the string beans and blanch for 3 minutes. (If you’re using baby green beans, blanch for 1 minute.) Drain the string beans and place in an ice water bath. This stops the cooking process and preserves their great color.
In a sauté pan over medium heat, heat the olive oil. Add the shallots and a pinch of salt. Sauté for 3 minutes, until the shallots are golden. Add the garlic and sauté for 30 seconds more, just until aromatic.
Add the blanched beans to the sauté pan with a pinch of salt and a tablespoon of water. Reduce the heat to low and cook until tender. As they cook, taste the beans for doneness.
Put the cooked beans in a serving bowl or on a platter and toss with the tomatoes and feta. Garnish with the basil and mint and serve immediately.
PER SERVING Calories: 88; Total Fat: 6 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 6 g; Protein: 3 g; Fiber: 2 g; Sodium: 490 mg
