Season: Garlic is harvested in spring and summer, but it also stores well. Fresh garlic should be available year-round.
CHOOSING: Fresh, sweet garlic is plump, firm, and heavy. If the papery covering pushes in, the cloves have shrunken. Avoid garlic heads that have green shoots.
Storing: Garlic will remain plump and usable on your countertop for a couple of months, but if you put it in your refrigerator, it will wait patiently for up to seven months for you to grab it and make a good recipe great.
Growing: Garlic is easy to grow, and late summer into fall is the best time to plant. There are three types: softneck garlic (stores well, best for Southern gardens, easy to braid), hardneck garlic (does not store as well as softneck, best for Northern gardens, diversity of flavors), and elephant garlic (actually a leek, milder tasting, huge cloves). There are many varieties of softneck and hardneck garlic.
You can buy heads of specific varieties from seed companies or purchase garlic for planting from a local farmers’ market and at the grocery store. Be aware that garlic in supermarkets is sometimes chemically treated to reduce sprouting, which isn’t ideal for planting, and it might not be best suited for your climate. It’s also worth exploring the differences in spiciness and color among the varieties available for the home garden.
Prepare a sunny, well-drained garden bed that has been enriched with compost or other organic matter. Remove the papery covering, and break apart the head of garlic just before planting, setting the cloves 1 1/2 inches deep with the pointed end up. They should be spaced 6 inches apart. (Elephant garlic needs more space, so plant about 4 to 5 inches deep and 12 inches apart.)
In late spring or early summer, if you see your plant send up a flower stalk, snip it off but also enjoy its garlicky flavor in stir-fry. When the leaves start yellowing and there are about four green leaves remaining, carefully dig up the head. If the papery covering is intact and the head is well filled out, it’s time to harvest.
Growing your own garlic gives you a variety of flavor and color you won’t find in the supermarket—from fiery hot to mild and streaked pink or purple. Roasting mellows it to a sweeter, caramelized paste that is great on a toasted baguette or in sauces like this one, perfect for shrimp and cannellini bean cakes.
1 whole garlic head
7 teaspoons olive oil, divided
1/2 cup plain fat-free Greek yogurt
1 teaspoon fresh lime juice
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon kosher salt, divided
1/2 pound peeled and deveined medium shrimp, divided
1 (15-ounce) can cannellini beans or other white beans, rinsed and drained, divided
1/2 cup cooked bulgur
1/4 cup coarsely chopped cilantro leaves
1. Preheat oven to 375°.
2. Remove white papery skin from garlic head (do not peel or separate cloves). Drizzle 1 teaspoon oil over garlic; wrap in foil. Bake at 375° for 1 hour; cool 10 minutes. Separate cloves; squeeze into a small bowl to extract pulp. Discard skins. Mash garlic using the back of a spoon. Stir in yogurt, juice, 1/4 teaspoon pepper, and 1/8 teaspoon salt.
3. Place 3 shrimp and 2/3 cup beans in a food processor; pulse until blended but not quite pureed. Add remaining shrimp, remaining beans, bulgur, cilantro, 1/4 teaspoon pepper, and 1/8 teaspoon salt to food processor; pulse until coarsely chopped. Fill a 1/4-cup dry measuring cup with shrimp mixture. Invert onto a platter lined with parchment paper; gently pat into a 2 1/2-inch-wide patty. Repeat procedure with remaining shrimp mixture, forming 8 cakes. Refrigerate 20 minutes.
4. Preheat broiler.
5. Brush a jelly-roll pan with 1 tablespoon oil. Arrange chilled cakes on pan; brush tops of cakes with 1 tablespoon oil. Broil 5 minutes or until browned. Carefully turn cakes over. Brush tops of cakes with oil from pan. Broil an additional 5 minutes or until browned. Serve cakes with sauce. Serves 4 (serving size: 2 cakes and about 2 tablespoons sauce).
CALORIES 223; FAT 9g (sat 1.3g, mono 5.9g, poly 1.3g); PROTEIN 18.7g; CARB 17.2g; FIBER 3.8g; CHOL 86mg; IRON 2.6mg; SODIUM 364mg; CALC 91mg
There’s no better dish for garlic than this. Count on about five or six heads of garlic to equal 40 cloves. And don’t do without a single one; it’s worth it! In a pinch, you can substitute six pounds of chicken pieces. Serve with steamed asparagus.
2 (3-pound) whole chickens
1 tablespoon butter
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
40 garlic cloves, peeled
1 1/4 cups fat-free, lower-sodium chicken broth
1 cup dry white wine
24 (1/4-inch-thick) slices diagonally cut French bread baguette
Chopped fresh flat-leaf parsley (optional)
1. Remove and discard giblets and necks from chickens. Trim excess fat; remove skin. Cut each chicken into 8 pieces. Heat a 12-inch nonstick skillet over medium-high heat. Add butter and oil to pan; swirl until butter melts. Sprinkle salt and pepper evenly over chicken. Add half of chicken pieces to pan; cook 2 minutes on each side or until golden. Remove chicken from pan; keep warm. Repeat procedure with remaining chicken.
2. Reduce heat to medium. Add garlic; cook 1 minute or until garlic begins to brown, stirring frequently. Arrange chicken on top of garlic. Add broth and wine; cover and cook 25 minutes or until chicken is done.
3. Remove chicken from pan; keep warm. Increase heat to medium-high, and cook 10 minutes or until liquid is reduced to about 1 cup. Serve sauce and garlic with chicken and bread. Garnish with chopped parsley, if desired. Serves 8 (serving size: about 4 ounces chicken, 2 tablespoons sauce, 5 garlic cloves, and 3 bread slices).
CALORIES 343; FAT 13.7g (sat 3.6g, mono 4.9g, poly 3.4g); PROTEIN 29.6g; CARB 24.2g; FIBER 2g; CHOL 111mg; IRON 2.3mg; SODIUM 468mg; CALC 58mg
Garlic has long been recognized for its medicinal properties in addition to its culinary uses. The bulbs contain a wide assortment of health-promoting antioxidants, minerals, and vitamins. When cut, crushed, or chewed, garlic produces allicin—the compound responsible for its strong odor—which has been shown to lower blood pressure and reduce risk of heart attack.
Simple, garlicky beans make a great side for summer and fall. Be careful not to burn the garlic, as it toasts quickly in the olive oil.
1 pound green beans, trimmed
2 teaspoons butter
1 teaspoon olive oil
4 garlic cloves, thinly sliced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Bring a large saucepan of water to a boil. Add beans; cook 5 minutes. Plunge beans into ice water; drain.
2. Heat a large skillet over medium-high heat. Add butter and oil to pan; swirl until butter melts. Add garlic; sauté 30 seconds. Remove garlic; set aside. Add beans to pan; sprinkle with salt and pepper. Cook 2 minutes, tossing frequently. Top with garlic. Serves 4 (serving size: about 1 cup).
CALORIES 67; FAT 3.2g (sat 1.4g, mono 1.3g, poly 0.3g); PROTEIN 2.3g; CARB 9.2g; FIBER 4g; CHOL 5mg; IRON 1.3mg; SODIUM 169mg; CALC 49mg
Season: Although available in markets year-round, they are at their prime in spring and fall.
CHOOSING: Look for greens that are not wilted, have no physical damage, and have no areas that are turning yellow or brown.
Storing: Place greens in a produce storage bag in the coldest part of the refrigerator. Most will stay fresh for about a week.
Growing: Most gardeners will have success growing mustard greens, collards, and Swiss chard in the spring and again in the fall. In warm, temperate gardens, greens will live through the winter. If your area has cool summers, you can grow them then, too.
Greens need full sun and rich soil to produce a lot of leafy growth very quickly. Space mustard greens 4 to 8 inches apart, collards 12 to 18 inches apart, and Swiss chard 8 to 12 inches apart. Apply a liquid fertilizer at planting time and again every three to four weeks.
In a well-prepared bed, sow seeds or set transplants two to four weeks before the last spring frost. Plants will mature in spring, making quite a display of light yellow flowers when the weather gets hot. Pull them out to make way for summer veggies.
For a fall and winter harvest, sow seeds or set out transplants in late summer or early fall. The plants will mature as the days get cooler. This is ideal for greens because light frosts actually sweeten them. Collards are the most cold-hardy of the bunch, and they frequently provide fresh greens all winter long. Harvest the outer leaves from the bottom, moving up, as soon as the leaves are large and the plant is established.
The smart, tart cousin of sour cream makes a sharp partner for Swiss chard. If you need to compare it to a traditional dish, rethink creamed spinach with every colorful bite.
1 1/2 pounds Swiss chard, trimmed
1 tablespoon olive oil
1/3 cup crème fraîche
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Remove stems and center ribs from chard. Cut stems and ribs into 1/2-inch pieces; set aside. Coarsely chop leaves; set aside.
2. Bring a large pot of water to a boil. Add stems and ribs; cook 5 minutes. Stir in leaves; cook 2 minutes or until leaves wilt. Drain well, pressing chard with the back of a spoon to remove as much water as possible.
3. Return pan to medium heat. Add oil to pan; swirl to coat. Add chard, crème fraîche, salt, and pepper. Cook 4 minutes or until chard is tender. Serves 8 (serving size: 1/2 cup).
CALORIES 64; FAT 5.3g (sat 2.4g, mono 2.3g, poly 0.3g); PROTEIN 1.7g; CARB 3g; FIBER 1.3g; CHOL 9mg; IRON 1.4mg; SODIUM 244mg; CALC 40mg
Chard Prep
This earthy, nutrient-packed plant is easy to handle and ideal for wilting down to a silky texture. For easy prep, follow a few simple steps:
1. Wash leaves in a sink or large bowl of water until they’re free of grit. Drain and pat dry.
2. Fold each leaf in half lengthwise; cut out the hard vein.
3. To make neat strips of chard, stack a few trimmed leaves; roll up tightly like a cigar.
4. Slice across the rolled stack to form ribbons.
Collards are often regarded as a Southern crop—after all, the favorite variety is named Georgia—but they are appearing in fine restaurants nationwide. Collards are especially good if harvested after one or two frosts. If not, add a touch of sugar to offset any bitterness. The greens can simmer while the pork cooks (or they can be done ahead and reheated). Start the grits and gravy around the same time; you don’t want the grits to sit, or they’ll get too firm.
1 1/2 tablespoons canola oil, divided
1 (20-ounce) boneless pork shoulder (Boston butt), trimmed
1 teaspoon kosher salt, divided
3/4 teaspoon black pepper, divided
2 cups water, divided
2 cups unsalted chicken stock, divided
1 1/2 teaspoons lower-sodium soy sauce
2 cups vertically sliced onion
8 cups chopped collard greens
2 teaspoons sugar
1 (28.5-ounce) can unsalted whole tomatoes, undrained
1 tablespoon all-purpose flour
1/3 cup finely chopped onion
1 ounce chopped cremini mushrooms
2 garlic cloves, minced
1/2 cup uncooked quick-cooking grits
1. Preheat oven to 325°.
2. Heat an ovenproof saucepan over medium-high heat. Add 1 1/2 teaspoons oil; swirl to coat. Sprinkle pork with 1/2 teaspoon salt and 1/2 teaspoon pepper. Add pork to pan; cook 8 minutes, browning on all sides. Discard oil. Add 1/2 cup water, 1/2 cup stock, and soy sauce. Cover and bake at 325° for 2 hours or until very tender. Remove pork; reserve liquid. Place pork on a cutting board; cover with foil. Let stand 10 minutes; cut into 4 slices.
3. While pork cooks, heat a Dutch oven over medium heat. Add 1 1/2 teaspoons oil; swirl to coat. Add sliced onion and 1/4 teaspoon salt; cook 2 minutes or until golden, stirring occasionally. Add 1/2 cup water, 1/2 cup stock, greens, and sugar. Bring to a boil. Cover; reduce heat, and simmer 25 minutes or until tender, stirring occasionally.
4. Remove 1 cup tomato liquid from can; reserve remaining liquid and tomatoes for another use. Combine 1 cup tomato liquid and flour in a bowl, stirring with a whisk. Place a zip-top plastic bag inside a 2-cup glass measure. Pour pork cooking liquid into bag; let stand 5 minutes (fat will rise to the top). Seal bag; snip off 1 bottom corner of bag. Drain liquid into tomato mixture, stopping before fat layer reaches opening; discard fat. Return pan to medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add chopped onion and mushrooms; sauté 2 minutes. Add tomato mixture to saucepan; bring to a boil. Cook until reduced to 1 cup (about 10 minutes).
5. While gravy cooks, bring 1 cup water, 1 cup stock, 1/4 teaspoon salt, 1/4 teaspoon pepper, and garlic to a boil in a saucepan. Gradually add grits, stirring constantly with a whisk. Reduce heat; simmer 5 minutes or until liquid is absorbed, stirring frequently. Serve grits with gravy, pork, and greens. Serves 4 (serving size: about 3 ounces pork, 1/2 cup greens, 1/2 cup grits, and 1/4 cup gravy).
CALORIES 454; FAT 24.8g (sat 7.4g, mono 11.5g, poly 3.5g); PROTEIN 27.3g; CARB 30.9g; FIBER 4.7g; CHOL 89mg; IRON 3.1mg; SODIUM 771mg; CALC 151mg
Mustard greens loom large in the pan, sound bitter and tart, and look too healthy for their own good. Yet this ginger-honey sauce wilts the greens into a mellower flavor for rave reviews. Serve over rice or lo mein noodles.
2 1/2 teaspoons dark sesame oil
6 skinless, boneless chicken thighs (about 2 pounds)
2 cups chopped red onion (about 1 large)
3/4 cup fat-free, lower-sodium chicken broth
1/3 cup Shaoxing (Chinese rice wine) or dry sherry
2 1/2 tablespoons minced peeled fresh ginger
3 tablespoons oyster sauce
2 tablespoons honey
4 garlic cloves, minced
1 1/2 pounds mustard greens, stems removed, coarsely chopped
1 tablespoon sesame seeds, toasted
1. Preheat oven to 350°.
2. Heat a large Dutch oven over high heat. Add oil to pan; swirl to coat. Add chicken; cook 4 minutes on each side or until browned. Add onion; stir-fry 4 minutes. Reduce heat; add broth and Shaoxing, scraping pan to loosen browned bits. Stir in ginger, oyster sauce, honey, and garlic. Cover and bake at 350° for 30 minutes.
3. Remove from oven. Remove chicken from pan; shred with 2 forks, and return to pan. Place pan over medium-low heat. Add half of greens to pan; cover. Cook 5 minutes or until greens wilt; stir well. Repeat procedure with remaining greens. Cook mixture, covered, 15 minutes. Spoon 1 cup chicken mixture into each of 6 bowls; sprinkle each serving with 1/2 teaspoon sesame seeds. Serves 6.
CALORIES 327; FAT 14.4g (sat 3.4g, mono 5.3g, poly 3.7g); PROTEIN 33.4g; CARB 13.5g; FIBER 0.7g; CHOL 101mg; IRON 3.8mg; SODIUM 281mg; CALC 214mg
The Shaoxing Redemption
Yes, you can use dry sherry in place of Shaoxing (shaow-SHEEN) wine, but we recommend adding this fragrant, deeply nutty wine to your pantry—you can experiment with it in stews or other recipes calling for winy flavor.
Season: Fall through spring
CHOOSING: Look for bunches that are dark green and free of yellow or brown blemishes.
Storing: Place cut kale in a plastic produce bag in your refrigerator for up to a week.
Growing: In warm areas, kale is best grown in the cool months of spring and fall. It’s also remarkably cold-hardy and will survive all but the most severe winters, remaining usable even after nights dipping to 10°. Kale is even better after one or two frosts—the leaves will develop a touch of sweetness that is worth the wait.
There are a number of delicious options for planting: the frilly Winterbor and Dwarf Blue Curled; the hardy, purple-veined Red Russian; and the blue-green Lacinato, also known as dinosaur or Tuscan kale.
Set out transplants about a month before the last frost in spring. Plant again in late summer, about two months before the first anticipated frost. In warm regions, planting can continue all winter into spring.
Kale is a leafy green requiring sun, moisture, and rich soil. Amend your soil with organic materials such as bagged garden soil, mushroom compost, or your own compost. Add timed-release fertilizer granules to the soil before planting to ensure nonstop nutrition and the best growth.
Space transplants about a foot apart. To get the most from limited garden space, plant wide rows: three rows of kale in a bed 4 square feet wide, which allows you to reach the center of the bed from each side while giving you the maximum room for planting. Water well, and mulch the bed with pine needles, wheat straw, or bark nuggets to keep the soil moist. Water at least an inch weekly.
Harvest kale sustainably by picking the outer leaves, leaving the top ones to nourish the plant.
A quick side and soon-to-be staple, this recipe is one of the ways fresh kale has raised its profile. Roasting turns the leaves from a dusty dark green to dark emerald with brown-tinged, curly edges that crunch. Be very careful to avoid burning; keep an eye on the tips of the leaves, and remove immediately when they begin to crisp.
10 ounces kale, stems removed, chopped
3 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1 garlic clove, thinly sliced
1 teaspoon sherry vinegar
1. Arrange oven racks in center and lower third of oven. Preheat oven to 425°. Place a large jelly-roll pan in oven 5 minutes.
2. Combine first 4 ingredients in a bowl; toss to coat. Place kale mixture on preheated pan, spreading with a silicone spatula to separate leaves. Bake at 425° for 7 minutes. Stir kale. Bake an additional 5 minutes or until edges of leaves are crisp and kale is tender.
3. Place kale in a bowl. Drizzle with vinegar; toss. Serve immediately. Serves 4 (serving size: about 2/3 cup).
CALORIES 72; FAT 4.7g (sat 0.7g, mono 3g, poly 0.8g); PROTEIN 2.3g; CARB 7.1g; FIBER 1.4g; CHOL 0mg; IRON 1.2mg; SODIUM 125mg; CALC 93mg
A simple lemon and oil dressing with quality pecorino cheese is a must-try. If you doubt the raw kale craze, harvest leaves after one or two winter frosts, when the starches convert to natural sugars. Lacinato kale is a good option for this salad, paired with the colorful chard variety Bright Lights.
1 tablespoon fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
4 cups torn kale leaves
2 cups torn Swiss chard leaves
4 teaspoons unsalted pumpkinseed kernels
1/4 cup sliced green onions (about 2)
1 ounce shaved fresh pecorino Romano cheese (about 1/4 cup)
1. Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.
2. While greens stand, heat a skillet over medium heat. Add kernels to pan, and cook 5 minutes or until browned, stirring frequently. Add kernels, onions, and cheese to greens; toss. Serves 6 (serving size: 1 cup).
CALORIES 65; FAT 4g (sat 0.8g, mono 2g, poly 0.8g); PROTEIN 2.6g; CARB 6.3g; FIBER 1.4g; CHOL 2mg; IRON 1.4mg; SODIUM 234mg; CALC 87mg
One cup of kale offers more than a day’s worth of vitamin A, which is critical for eye health. It has nearly double the amount of most other greens.
Bacon, pasta, cheese, and sweet winter squash are not what you’d expect to see on the light menu, but indulge. The Test Kitchen tried multiple variations of greens: Kale, with its earthy heartiness, helps to balance the sweetness from the squash. Also, try Swiss chard or, for a more peppery bite, mustard greens.
5 cups (1/2-inch) cubed peeled butternut squash
1 tablespoon olive oil
Cooking spray
12 ounces uncooked ziti (short tube-shaped pasta), campanile, or other short pasta
4 cups chopped kale
2 bacon slices
2 cups vertically sliced onion
1 teaspoon salt, divided
5 garlic cloves, minced
2 cups fat-free, lower-sodium chicken broth, divided
2 tablespoons all-purpose flour
1/2 teaspoon crushed red pepper
1 cup crème fraîche
1 1/2 ounces shredded Gruyère cheese (about 1/3 cup)
1. Preheat oven to 400°.
2. Combine squash and oil in a large bowl; toss well. Arrange squash mixture in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until squash is tender.
3. Cook pasta 7 minutes or until almost al dente, omitting salt and fat. Add kale to pan during last 2 minutes of cooking. Drain pasta mixture.
4. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; cook 6 minutes, stirring occasionally. Add 1/2 teaspoon salt and garlic; cook 1 minute, stirring occasionally.
5. Bring 1 3/4 cups broth to a boil in a small saucepan. Combine 1/4 cup broth and flour in a small bowl, stirring with a whisk. Add flour mixture, 1/2 teaspoon salt, and pepper to broth. Cook 2 minutes or until slightly thick. Remove from heat; stir in crème fraîche.
6. Combine squash, pasta mixture, bacon, onion mixture, and sauce in a large bowl; toss gently. Place pasta mixture in a 13 x 9–inch glass or ceramic baking dish coated with cooking spray; sprinkle evenly with cheese. Bake at 400° for 25 minutes or until bubbly and lightly browned. Serves 8 (serving size: about 1 1/2 cups).
CALORIES 348; FAT 19.8g (sat 5.6g, mono 11.1g, poly 2g); PROTEIN 14.5g; CARB 29.4g; FIBER 2.9g; CHOL 73mg; IRON 3.3mg; SODIUM 589mg; CALC 220mg
Oven-Bound Pasta
The casserole idea is simple: Disparate elements are combined, sauced, topped, and baked until the elements marry, absorbing flavor and melding deliciously while the cheese bubbles and browns. Apply these principles for lighter expressions of casserole perfection.
1. Start with a big pot of water to give the pasta room to move. As a general rule, use about five quarts of water for every pound of pasta. Stir the pasta occasionally during the first few minutes to prevent sticking.
2. With baked pastas—except lasagnas that use no-boil noodles—the pasta cooks twice: once when boiled, and then again in the oven. To prevent mushiness, boil noodles until they’re almost al dente. After baking, the pasta will be just past al dente, soft and perfect for the dish.
3. The sauce in baked pasta is one of the main flavorings. Season it boldly with fresh herbs, garlic, and spices. Since it’s also the medium that cooks the pasta for the second time, you need to have enough liquid—like broth or tomato sauce—for the noodles to absorb as they bake.
Season: Although available all year, spring and fall are peak season for endive, radicchio, and lettuces of all types.
CHOOSING: Look for unblemished foliage that is not wilted, avoiding bunches with brown or wilted leaves.
Storing: Store salad greens in a produce bag, and place in the vegetable bin of your refrigerator. Refrain from tearing or washing them until you are ready to use them. If they’re wilted, place them in an ice-cold water bath for 10 minutes, and spin dry. Most salad greens will last only a few days in your refrigerator, so buy or harvest only what you will use immediately. Radicchio will last three to four weeks.
Growing: Nothing compares to the delicacy and fragrance of lettuce picked fresh from the garden. In areas where summers are mild, choose heat-tolerant varieties for all-summer salads.
Red and green leaf lettuces are easy-to-grow options that never curl inward or make a head; the center is open. There are dozens of varieties to choose from.
Romaine, or cos lettuce, stands taller than other lettuces and has a prominent center rib. Butterhead lettuce, which includes the popular Bibb and Boston lettuces, is a semiheading type with smooth, mild-tasting red or green leaves.
Curly chicory, or frisée, has frilly leaves that have a little crunch and a welcome bitterness. It makes frequent appearances in mesclun blends.
Endive is a salad green grown from seeds sown in the cool days of early spring. The narrow-leaved form is called chicory, and the tall, broad-leaved one is escarole, or Batavian endive.
Radicchio is a bright red and white Italian chicory that adds color and spice to salads. A related form called witloof chicory is grown to produce healthy roots that are dug at summer’s end and replanted in a warm dark place to produce Belgian endive during winter.
All of these can be grown in a rich, sun-drenched garden bed or in containers. Salad greens need compost and fertilizer for fuel. Invest in the soil so growing will be easy.
Start with either seeds or transplants. It’s a good idea to use transplants in spring gardens because seeds won’t germinate well when it’s cold, and plants will bolt, or set bloom stalks, when days are longer and warmer. However, the fall salad garden can easily be grown from seeds in late summer, and the plants will grow strong in the bright sun and cool days of autumn. With the exception of radicchio, which needs to have the entire head cut and brought indoors, most of these lettuces can be picked by cutting off outer leaves one at a time.
Smoky bacon, tangy Dijon, and maple syrup cut the bitterness of these sharp greens. As it’s a very simple salad, each ingredient plays a key role. Splurge on extra-virgin olive oil, real maple syrup, and high-quality bacon.
4 center-cut bacon slices
3 tablespoons extra-virgin olive oil
2 1/2 tablespoons cider vinegar
2 tablespoons maple syrup
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
4 cups (1/2-inch) diagonally cut Belgian endive
3 cups chopped radicchio
1 cup trimmed watercress
1. Heat a medium nonstick skillet over medium heat. Add bacon to pan; cook until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; coarsely chop bacon. Combine 2 teaspoons drippings, oil, and next 6 ingredients (through garlic) in a large bowl, stirring with a whisk. Add remaining ingredients; toss well. Sprinkle with chopped bacon. Serves 6 (serving size: about 1 1/4 cups).
CALORIES 108; FAT 8.2g (sat 1.6g, mono 4.9g, poly 0.8g); PROTEIN 2.1g; CARB 7.5g; FIBER 1.9g; CHOL 5mg; IRON 0.3mg; SODIUM 195mg; CALC 25mg
This salad tops charred greens with prosciutto, crunchy bread cubes, and grape tomatoes—finishing with blue cheese that begins to melt when it hits the warm lettuce. Romaine, with its stronger rib, can withstand a little time on the grill. The sugars in the leaves concentrate, and the char on the exterior adds another dimension of flavor.
3 tablespoons extra-virgin olive oil, divided
2 ounces thinly sliced prosciutto, cut crosswise into ribbons
1 1/2 cups (1/2-inch) cubed whole-grain bread (about 2 ounces)
1 pint grape tomatoes
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
2 romaine lettuce hearts, halved lengthwise
Cooking spray
1/4 cup chopped green onions
2 ounces crumbled blue cheese (about 1/2 cup)
1. Heat a large skillet over medium heat. Add 2 tablespoons oil to pan; swirl to coat. Add prosciutto; cook 4 minutes or until crisp, stirring occasionally. Remove prosciutto with a slotted spoon. Drain on paper towels. Add bread to pan; cook 3 minutes or until browned, stirring frequently. Combine prosciutto and bread. Add 1 tablespoon oil to pan; swirl to coat. Add tomatoes; cook 5 minutes or until skins begin to split, stirring frequently. Pour tomatoes and olive oil into a small bowl. Sprinkle with pepper and salt.
2. Preheat grill to medium-high heat.
3. Coat cut sides of lettuce with cooking spray. Place lettuce, cut sides down, on grill rack coated with cooking spray. Cook 2 minutes or until well marked. Place 1 lettuce half on each of 4 plates. Divide prosciutto mixture and tomato mixture evenly among servings. Top each serving with 1 tablespoon onions and 1/2 ounce cheese. Serves 4.
CALORIES 226; FAT 16g (sat 4.5g, mono 9.1g, poly 1.4g); PROTEIN 9g; CARB 12.9g; FIBER 2.9g; CHOL 19mg; IRON 1.5mg; SODIUM 559mg; CALC 120mg
Loose-leaf and romaine lettuces are essential in your cut-and-come-again lettuce patch, but make sure you also grow a butterhead (sometimes referred to as Boston or Bibb) variety, such as Buttercrunch or Yugoslavian Red, for wrap recipes.
2 teaspoons canola oil
1 cup finely chopped onion
2 teaspoons minced fresh garlic
1 teaspoon ground cinnamon
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
6 ounces lean ground lamb
1/2 cup chopped fresh parsley
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/4 cup plain fat-free Greek yogurt
1/4 cup red pepper hummus
8 Boston lettuce leaves
2 tablespoons torn mint leaves
1 tablespoon pine nuts, toasted
1. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through lamb) to pan; sauté 5 minutes or until lamb is done. Combine parsley, tomato, and cucumber in a bowl. Stir in lamb mixture. Combine yogurt and hummus in a small bowl. Place about 1/4 cup lamb mixture in each lettuce leaf. Top each wrap with 1 tablespoon hummus mixture. Divide mint and pine nuts evenly among wraps. Serves 4 (serving size: 2 wraps).
CALORIES 158; FAT 8g (sat 1.2g, mono 3g, poly 1.6g); PROTEIN 11.4g; CARB 11.3g; FIBER 3g; CHOL 24mg; IRON 2mg; SODIUM 488mg; CALC 68mg
The more colorful the leaves, the more nutrients, vitamins, and minerals they contain. While iceberg lettuce adds lovely crunch and minimal calories to a variety of dishes, more colorful lettuces beat it out in potassium, folate, vitamin A, and vitamin K.
Season: May through October
CHOOSING: Look for small green or red pods, 1 to 3 inches long, that do not have much black bruising on them.
Storing: Place okra in a produce bag in the vegetable bin of your refrigerator. Use it within a week.
Growing: Okra likes to be in full sun and good soil. Prepare the bed by loosening the soil and working in compost. Start with seeds or transplants, but wait until the soil has warmed, about two to three weeks after the last spring frost. You can warm the soil quicker by covering it with black plastic until ready to plant. Soak seeds overnight before planting. Sow seeds 6 inches apart, and thin them later to 12 to 18 inches apart. If you are using transplants, disturb the roots as little as possible. Space transplants 12 to 18 inches apart.
Okra plants take about two months to start flowering. Once they do, fertilize again with a liquid or granular product at the rate specified on the label. Pods form immediately after the flowers fade. At the peak of the season, you’ll need to cut pods almost daily to prevent them from getting too big and tough. Use clippers or scissors to minimize damage to the plant. Remember to wear long sleeves when you harvest okra; it can irritate your skin. Store the pods in the refrigerator, collecting for several days until you have enough to prepare for dinner.
Standard-sized varieties such as Clemson Spineless will eventually get too tall to reach. To keep the plant under control, cut it back to 4 to 5 feet. Side branches will sprout and produce even more. For growing in containers, look for dwarf varieties that produce full-sized pods on a short stem, such as Green Fingers and Lee.
Pickling is a great way to make use of an abundant garden harvest, and no vegetable is more abundant than okra. In the height—and heat—of summer, it needs to be picked daily or every other day. Choose pods 5 inches or smaller for the most tender bites. For a pretty color variation, grow green and red varieties. Serve as a side dish or as part of a relish tray. Pickled okra is also a great garnish for a martini or bloody Mary. This recipe would also work for green beans.
2 1/2 cups white vinegar
2 cups water
3 tablespoons sugar
2 tablespoons kosher salt
1 teaspoon white peppercorns
1 teaspoon coriander seeds
1 teaspoon fennel seeds
1 teaspoon cumin seeds
4 dill sprigs
2 green or red jalapeño peppers, halved lengthwise
1 1/2 pounds small okra pods
1. Combine first 8 ingredients in a large saucepan; bring to a boil. Cook 1 minute or until sugar and salt dissolve, stirring frequently. Remove from heat; stir in dill, jalapeño, and okra. Cool completely; pour mixture into an airtight container. Cover and chill. Serves 20 (serving size: 1/4 cup).
Note: Refrigerate okra in an airtight container for up to two weeks.
CALORIES 28; FAT 0g; PROTEIN 0.7g; CARB 6.8g; FIBER 1.1g; CHOL 0mg; IRON 0.3mg; SODIUM 10mg; CALC 29mg
To some, gumbo isn’t gumbo without okra. If you have a lot of fresh okra from your summer harvest and want to freeze some for steaming bowls of spicy gumbo this winter, choose 3- to 4-inch pods to destem—without cutting into the seed pod—and quickly blanch, drain, and freeze whole. Slice into bite-sized pieces after defrosting slightly, and it’s ready to use in this recipe when you’re sporting sweaters.
6 ounces andouille sausage, finely chopped
2 tablespoons butter
2 tablespoons canola oil
1.5 ounces all-purpose flour (about 1/3 cup)
8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
1 cup chopped onion
3/4 cup chopped green bell pepper (about 1 medium)
1/2 cup thinly sliced celery
1 tablespoon salt-free Cajun/Creole seasoning
1/2 teaspoon salt
5 garlic cloves, minced
3 cups unsalted chicken stock
1 (14.5-ounce) can unsalted whole tomatoes, drained and crushed
1 cup sliced fresh okra
3 cups bagged precooked brown rice
Fresh parsley leaves (optional)
1. Heat a Dutch oven over medium-high heat. Add sausage to pan; sauté 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon, reserving drippings in pan; drain on paper towels. Melt butter in drippings in pan. Add oil to pan; swirl to coat. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk. Add chicken; sauté 4 minutes, stirring frequently. Add onion and next 5 ingredients (through garlic) to pan; sauté 6 minutes or until vegetables are tender, stirring occasionally. Add stock and tomatoes to pan; bring to a boil. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Serve over rice. Garnish with parsley, if desired. Serves 6 (serving size: 1 cup gumbo and 1/2 cup rice).
CALORIES 367; FAT 16.1g (sat 5.6g, mono 7.3g, poly 2.7g); PROTEIN 19g; CARB 36.8g; FIBER 4.2g; CHOL 57mg; IRON 2.6mg; SODIUM 559mg; CALC 70mg
Another Option: Spiced Okra
If the viscous texture of okra turns you off, try this recipe. (Even folks who usually don’t like okra enjoy the taste and texture of this highly seasoned dish.)
Cook 3/4 teaspoon brown mustard seeds in a large heavy skillet over medium-high heat for 30 seconds or until toasted and fragrant. Add 1 tablespoon canola oil, 1 teaspoon ground coriander, 1 teaspoon finely chopped serrano chile, 1/2 teaspoon kosher salt, 1/4 teaspoon curry powder, and 1 pound small to medium trimmed okra pods; cook 1 minute, stirring occasionally. Cover, reduce heat to low, and cook 8 minutes, stirring occasionally. Uncover and increase heat to high; cook 2 minutes or until okra is lightly browned.
CALORIES 47; FAT 2.6g (sat 0.2g); SODIUM 163mg
Let’s start with bacon fat and stew a few tomatoes and lots of okra in it. How could you go wrong? Stewing okra like this makes the most of its sticky ways and brews a flavorful sauce best served over rice. A bonus? Vidalia onions. There is no substitute for their sweet, gentle flavor, compliments of the soil.
2 bacon slices
1 cup chopped Vidalia or other sweet onion
1 cup chopped green bell pepper
1 garlic clove, minced
4 cups sliced fresh okra (about 1 pound)
2 cups chopped tomato
1/2 cup water
1 to 2 teaspoons hot sauce
1 teaspoon cider vinegar
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1. Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon.
2. Add onion, bell pepper, and garlic to drippings in pan, and sauté 5 minutes or until tender. Add okra and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until okra is tender. Sprinkle with bacon. Serves 8 (serving size: 1/2 cup).
CALORIES 59; FAT 2.1g (sat 0.7g, mono 0.9g, poly 0.3g); PROTEIN 2.7g; CARB 8.8g; FIBER 3.1g; CHOL 3mg; IRON 0.8mg; SODIUM 212mg; CALC 59mg
Season: Available all year, but seasons vary around the country. You’ll usually find fresh onions in spring and summer, identified by their thin layer of papery skin. Their high moisture content gives them a milder flavor. Onions harvested in cool weather are known as storage onions; they have a pungent flavor, several layers of thick skin, and a moisture content slightly lower than that of fresh onions.
CHOOSING: Look for onions that are heavy and firm with tight, dry skins and no bruises, signs of sprouting, or smell (they release their fragrance when bruised or cut).
Storing: Store in a cool, dry, dark place with lots of air circulating. Never suffocate them in plastic bags—they’ll rot. Storage onions can last months; fresh ones, 30 to 90 days.
Growing: Onions are pretty inexpensive to purchase in stores, but the beauty of growing your own is always having them at your fingertips. Dash out the door to harvest as green onions in the younger stages, or let them develop into larger bulbs for fresh eating or storage.
You’ll find storage onions in shades of white, yellow, and red. They’ll keep the longest if properly dried and stored. Sweet onions, such as Bermuda, Vidalia, Texas sweets, and Walla Walla, are best for eating fresh. Perennial multiplier onions, such as Evergreen Long White, are a wonderful garden option—they’re planted whole in the fall or late winter and divide in the spring. Just pull what you need, and replant what you don’t. You may never run out.
The amount of daylight your garden receives will determine the type of onion you should plant: long-day, short-day, or intermediate-day. Short-day onions develop bulbs in no more than 12 hours of daily light for a certain period of time. So, if planted in the north where summer days are longer, these plants form extremely small bulbs prematurely. Long-day onions need 14 to 16 hours, so they’ll fail to form bulbs in areas with shorter summer days. Intermediate-day onions require 13 to 15 hours. Getting great bulbs in your garden isn’t hard; just start with the right variety for your region, and plant at the right time in spring. Consult your local garden centers or Cooperative Extension office for help selecting the right types.
Don’t turn up your nose at pounds of onions in a single dish until you’ve had this caramelized onion and feta pie. It’ll make you teary for a different reason: joy. Use Vidalia onions for sweetness, or a bushel of fresh ones from your garden. If you are growing your own, this is an ode to your harvest.
1 tablespoon olive oil
2 1/2 pounds onion, sliced
2 tablespoons chopped fresh thyme
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 (14.1-ounce) package refrigerated pie dough
1 ounce crumbled reduced-fat feta cheese (about 1/4 cup)
1 ounce shredded reduced-fat Swiss cheese (about 1/4 cup)
1 large egg, lightly beaten
2 tablespoons water
1. Preheat oven to 425°.
2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, thyme, salt, and pepper; cook 20 minutes, stirring occasionally.
3. Roll dough out on a parchment paper–lined baking sheet. Sprinkle feta cheese in center, leaving a 1 1/2-inch border; top with onion mixture. Sprinkle with Swiss cheese. Fold piecrust border up and over onion mixture, pleating as you go, leaving a 6-inch-wide opening. Combine egg and 2 tablespoons water; brush over dough. Bake at 425° for 25 minutes or until golden. Cool 10 minutes. Serves 4 (serving size: 1 wedge).
CALORIES 402; FAT 18.9g (sat 6.7g, mono 6.8g, poly 3.7g); PROTEIN 7.6g; CARB 51.4g; FIBER 5g; CHOL 13mg; IRON 0.8mg; SODIUM 606mg; CALC 146mg
Ward Off Weepiness
One way to minimize the tears brought on by onion prep is to use a sharp knife. Dull knives crush the onion’s cells, releasing more of the tear-inducing sulfuric compounds. Using a sharp knife minimizes the breakage and the need for safety goggles. You can also chill the onion in the fridge for 10 to 15 minutes to help reduce the noxious output.
1 tablespoon canola oil
4 cups chopped sweet onion (about 1 3/4 pounds)
1/2 cup uncooked long-grain rice
2/3 cup 2% reduced-fat milk
2 ounces shredded Gruyère cheese (about 1/2 cup)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground allspice
Cooking spray
1 1/3 ounces grated fresh Parmesan cheese (about 1/3 cup)
1. Preheat oven to 325°.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Place onion in a large bowl.
3. Cook rice in a large pot of boiling water 5 minutes. Drain.
4. Stir rice and next 5 ingredients (through allspice) into onions. Spoon onion mixture into an 8-inch square glass or ceramic baking dish coated with cooking spray. Sprinkle evenly with Parmesan cheese. Cover and bake at 325° for 40 minutes. Uncover and bake an additional 5 minutes. Serves 8 (serving size: about 1/2 cup).
CALORIES 144; FAT 5.6g (sat 2.3g, mono 2.3g, poly 0.7g); PROTEIN 5.7g; CARB 17.9g; FIBER 1.6g; CHOL 12mg; IRON 0.8mg; SODIUM 160mg; CALC 152mg
Not only are they light, but they’re also gluten-free and irresistibly crunchy. And yes, these are fried, but using proper frying techniques yields foods with healthy fat levels. The two gluten-free flours reduce oil absorption while the rings cook, which means fewer calories and less fat. The addition of baking soda and carbonated club soda to the batter also discourages oil absorption by producing gas bubbles. Save this treat for your largest bulbing onion varieties, such as Texas Supersweet, Walla Walla, or Candy.
4 cups canola oil
4.4 ounces gluten-free all-purpose flour (about 1 cup)
5 ounces white rice flour (about 1 cup)
1 tablespoon chili powder
1 teaspoon baking soda
1 1/4 cups club soda, chilled
1 medium onion, cut into 1/2-inch-thick slices and separated into rings (8 ounces)
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/2 cup ketchup (optional)
1. Preheat oven to 200°.
2. Clip a candy thermometer onto the side of a 4-quart Dutch oven; add oil to pan. Heat oil to 385°.
3. While oil heats, weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, chili powder, and baking soda in a medium bowl. Gradually add club soda, stirring with a whisk until smooth.
4. Dip onion rings, 1 at a time, in batter, coating completely. Add to hot oil. (Do not crowd pan.) Fry 1 minute on each side or until golden, maintaining oil temperature at 375°. Drain onion rings on a paper towel–lined jelly-roll pan. Place pan in oven, and keep warm at 200° until ready to serve. Combine salt, garlic powder, and black pepper. Sprinkle onion rings evenly with salt mixture just before serving. Serve with ketchup, if desired. Serves 6 (serving size: about 5 onion rings).
Note: You’ll have some of the batter left over, but don’t decrease the amount you use. You need the full amount so the onion rings can be immersed in the batter and get fully coated.
CALORIES 234; FAT 19g (sat 1.4g, mono 11.9g, poly 5.3g); PROTEIN 1.7g; CARB 15.4g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 177mg; CALC 17mg
Drying Onions
If you grow a lot of onions, they need to be dried so they can be stored for later use. When the tops begin to yellow and fall over, lift them out of the soil by digging under them with a fork, being careful not to puncture the bulb. Shake off the soil and spread the bulbs out to dry. While drying, they are healing, letting go of their leaves and roots. After 7 to 10 days, trim off the dried roots and tops. Place them in a cool, dry place that doesn’t reach freezing temperatures. If you have room, store them in the vegetable bin of your refrigerator.
Season: Spring through fall
CHOOSING: Green peas for shelling should have green, glossy pods that feel firm and full. Snow pea pods should be flat with almost no visible lumps of peas inside. And edible-podded sugar snap peas should be crisp and plump. All types should be refrigerated after you buy them because their sweetness declines quickly after picking.
Storing: If you can’t cook and eat them immediately, store peas in a produce bag in the vegetable bin of your refrigerator. Wait to shell peas just before you cook them.
Growing: Plant in the cool season of spring and fall in most of the country. In northern or high-altitude areas with cool summers, they can be picked all summer. Where winters are mild with only light frosts, gardeners enjoy peas all winter.
Peas grow on vines that need a trellis, even if it’s a tepee made of bamboo and twine or a section of metal fencing. Even those labeled as “bush” peas will do better with a little support. Select a sunny site, and push seeds into well-prepared soil about 1 inch deep and 2 to 3 inches apart.
All types require about two months of growth from the time seeds are sown until the first peas are ready to be picked. That means planting about a month before the last spring frost so there will be time to enjoy a long harvest before the days start to get hot. For a fall planting, sow seeds in late summer.
The tall, vining varieties have the longest harvest, about six weeks. You can make a second planting a few weeks after the first to have a continuous supply.
Nothing denotes spring better than freshly shelled green peas. Sweet, crisp, and light years different from anything in the frozen food aisle, shelled English peas are a garden treasure to behold. If you can avoid eating them all on the spot in your garden, try this extremely fresh, bright, light gazpacho.
2 1/2 cups shelled fresh English peas
2 1/4 cups ice water
1 1/2 cups chopped peeled English cucumber
1 cup (1/2-inch) cubed French bread
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons sherry vinegar
2 garlic cloves
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Fresh pea shoots
1 tablespoon small mint leaves
1 1/2 teaspoons extra-virgin olive oil
1. Cook peas in boiling water 4 minutes. Drain and rinse with cold water until cool. Set aside 1/2 cup peas. Place remaining peas, 2 1/4 cups ice water, and next 5 ingredients (through garlic) in a blender; process until smooth. Stir in salt and pepper. Ladle 1 cup soup into each of 6 bowls. Garnish with reserved 1/2 cup peas, fresh pea shoots, mint leaves, and 1 1/2 teaspoons oil. Serves 6.
CALORIES 124; FAT 6.3g (sat 0.9g, mono 4.5g, poly 0.6g); PROTEIN 4g; CARB 12.7g; FIBER 3.5g; CHOL 0mg; IRON 1.2mg; SODIUM 200mg; CALC 25mg
Sugar snap peas are a spring favorite and can be eaten whole, pod and all. Harvest when the pods are tender and the peas are still tiny. This recipe makes the most of the peas’ natural sugars. Cook for just a blink in boiling water, and serve with this citrusy Dijon dressing.
8 cups water
12 ounces fresh sugar snap peas, trimmed
1/2 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon Dijon mustard
1/2 teaspoon sugar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 shallot, minced
1. Bring 8 cups water to a boil in a large Dutch oven. Add peas; cook 30 seconds or until crisp-tender. Drain and plunge into ice water; drain. Slice half of peas diagonally.
2. Combine lemon rind and remaining ingredients in a medium bowl; stir with a whisk. Add peas; toss to coat. Serves 4 (serving size: about 1 cup).
CALORIES 73; FAT 3.6g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 2.5g; CARB 8.4g; FIBER 2.3g; CHOL 0mg; IRON 1.8mg; SODIUM 154mg; CALC 39mg
Only three ingredients enhance the fresh flavors of snow peas and red bell pepper.
2 teaspoons dark sesame oil, divided
2 1/2 cups fresh snow peas, trimmed
1 cup thinly sliced red bell pepper
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1. Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add snow peas and bell pepper to pan; sauté 4 minutes or until vegetables are crisp-tender, stirring occasionally. Remove pan from heat. Drizzle vegetable mixture with 1 teaspoon oil. Sprinkle with salt and black pepper, and toss well to combine. Serves 4 (serving size: about 3/4 cup).
CALORIES 46; FAT 2.4g (sat 0.4g, mono 0.9g, poly 1g); PROTEIN 1.4g; CARB 4.8g; FIBER 1.6g; CHOL 0mg; IRON 1mg; SODIUM 150mg; CALC 19mg
Season: Summer and fall are peak times for peppers.
CHOOSING: Peppers come in many sizes, shapes, and Scoville units—the measurement of how hot they are, from sweat to tears. Look for peppers that are wrinkle-free, glossy, and free of injuries.
Storing: Place peppers in a produce bag, and store in the vegetable bin of your refrigerator. They’ll last about a week.
Growing: Peppers are tender plants. Frost is deadly, and cold soil is crippling for them, so don’t rush to plant early. Depending on the variety, they need 70 to 90 days from the time transplants are set into warm soil until peppers are harvested. If you start from seeds, you’ll need to start them early indoors to get a jump on a long season.
The plants usually grow to about 18 to 24 inches during the summer. Those with small peppers can stand unassisted, but any of the large pepper plants need to be staked or grown in a tomato cage to prevent them from falling over. It’s best to put those supports in place when you first plant.
Choose a sunny bed with well-prepared soil. Plants vary in size, so read the label and space them accordingly. Buy sturdy transplants with dark green leaves. After planting, water them with a dilute solution of liquid fertilizer. Feed again lightly when peppers begin to grow.
When harvesting, use clippers to avoid breaking a branch. You can pick peppers at any time; they’re never too young. However, many peppers will change colors and improve in both nutrition and flavor as they mature, so if you’re growing sweet bell peppers, harvest a few green ones, but leave some on the plant to turn yellow, orange, or red.
Now this is a hot way to eat a pepper. Not in terms of intense heat, mind you, but in terms of popularity. A lightened version of a very addictive appetizer, this recipe gets rave reviews. For the best heat, pick jalapeños when they begin to show vertical “woody” lines and begin to age. You can let a few fully ripen to red for a sweeter heat and fun presentation.
2 center-cut bacon slices
4 ounces cream cheese (about 1⁄2 cup), softened
4 ounces fat-free cream cheese (about 1/2 cup), softened
1 ounce shredded extra-sharp cheddar cheese (about 1/4 cup)
1/4 cup minced green onions
1 teaspoon fresh lime juice
1/4 teaspoon kosher salt
1 small garlic clove, minced
14 jalapeño peppers, halved lengthwise and seeded
Cooking spray
2 tablespoons chopped fresh cilantro
2 tablespoons chopped seeded tomato
1. Preheat grill to medium-high heat.
2. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan; drain on paper towels. Crumble bacon. Combine crumbled bacon, cheeses, and next 4 ingredients (through garlic) in a bowl, stirring to combine. Divide cheese mixture evenly among pepper halves. Place filled peppers, cheese sides up, on grill rack coated with cooking spray. Cover and grill peppers 8 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Place peppers on a serving platter. Sprinkle with cilantro and tomato. Serves 14 (serving size: 2 stuffed pepper halves).
Note: If making these for a party, you can stuff the peppers, cover, and chill. Then grill just before your guests arrive.
CALORIES 56; FAT 4.1g (sat 2.2g, mono 1.1g, poly 0.2g); PROTEIN 2.9g; CARB 2.1g; FIBER 0.5g; CHOL 13mg; IRON 0.2mg; SODIUM 157mg; CALC 55mg