VEGETABLES

INFORMATION AND RECIPES

ARTICHOKE

Contains vitamin C, folic acid, copper, magnesium, potassium. Steam and serve with buttermilk dressing or melted butter or olive oil and garlic.

ASPARAGUS

Contains fiber, folate, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, vitamins A, C, B, and E, beta-carotene and chlorophyll. Diuretic properties.

1/4 cup orange juice
3 Tablespoons white wine
1/4 teaspoon salt
1/4 teaspoon ground white pepper
2 Tablespoons butter
1/3 cup chopped pecans
3/4 pound fresh asparagus spears
1/2 cup fresh or frozen peas
1 1/2 ounces shiitake mushrooms, thinly sliced
1 head of lettuce, separated into leaves
1 orange cut into wedges
Combine orange juice, wine, salt and pepper; set aside.

Melt 1 Tablespoon butter in skillet over MEDIUM heat. Saute pecans until lightly browned, 1 to 2 minutes. Remove from skillet and drain on paper towel. Add remaining butter to pan. Saute asparagus over MEDIUM heat 2 minutes. Add orange juice/wine mixture to pan. Cover and steam 3 to 4 minutes, until asparagus is crisp-tender. Add peas and cook until tender. Stir in mushrooms and heat through. Arrange lettuce on four plates. Divide asparagus, peas, mushrooms and sauce from pan among lettuce. Top with pecans. Squeeze juice from orange wedges over salad before serving.

AVOCADO

Contains vitamins A and C, folic acid and potassium. (hint: Avocados need to be "soft" in order to get full flavor)

1-2 Avocados, peeled, pitted, and mashed with a fork
1/2 med. onion, chopped fine
1 ripe tomato, chopped medium
1/4 tsp. sea salt
1 tsp lemon or lime juice
dash of hot pepper sauce

Mix together and serve.

2 large ripe avocados
2 medium tomatoes, finely chopped
2 jalapeno chilies, seeded and chopped
1 medium onion, finely chopped
1 clove garlic, finely chopped
2 tablespoons fresh cilantro, finely chopped
3 tablespoons fresh lime juice
dash pepper

Mash avocados with a potato masher (leave chunky). Mix all ingredientstogether in a glass bowl, cover and refrigerate at least 1 hour to allowflavors to blend. Serve with tortilla chips.

BEETS

Contains folic acid, vitamin C and potassium. Always wash, then cook beets with skin on. Leave a tail of root and an inch or two of stem to prevent nutrient loss during cooking. Steam or simmer for 25-40 minutes, or bake at 400 degrees for 45 minutes. When ready, the skin will "slip off" with little need for peeling. Slice and serve tossed with a tablespoon of rice vinegar, a dash of cloves and sea salt. Beet greens are delicious steamed.

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BOK CHOY and CHINESE CABBAGE

Excellent "Stir Fry" vegetables.

Bok Choy or Chinese Cabbage stalks, cut leaves from stalk and make 1" slices of both, but keep separated
Snow Peas
Green pepper, sliced
Onion, sliced
Mushrooms
1 cup all-natural chicken broth, or homemade
1 Tbl. naturally brewed soy sauce
1 tsp fresh ginger, grated
2 cloves garlic, minced
sea salt to taste

DIRECTIONS:
In a wok, or high-sided fry pan, bring chicken broth, ginger and garlic to a boil. Add onions and cook until just turning clear, add stalk portion of Bok Choy or Chinese cabbage, snow peas and green pepper, cook 3-4 minutes, tossing frequently, until vegetables "wilt", add mushrooms and leaf slices. Leaves wilt quickly, do not over cook. Serve over rice. Note: sliced chicken can be cooked in the chicken broth before the vegetables are added for additional protein and flavor.

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BROCCOLI

Contains vitamins A and C, potassium, folic acid. Use raw in salads or cooked. Always peel the stalk and then slice.

1 cup broccoli florets and stem slices, blanched then cooled in ice water
1 cup cauliflower florets and stem slices, blanched then cooled in ice water
1/4 cup rice vinegar
1 Tbsp. fresh parsley, chopped fine
1 garlic clove, mashed
1/4 cup grated Parmesan cheese

Combine all ingredients, toss well and serve.

3 cups broccoli florets and sliced stem pieces
1 cup sliced mushrooms
1 cup grated cheddar or Monterey Jack cheese
1/2 onion, chopped fine
1 cup milk
1 Tbsp butter
1 Tbls. unbleached flour

DIRECTIONS:
Combine flour and butter in saucepan over medium heat. When flour and butter begin to lightly brown, whisk in milk and cook until thickened. Remove from heat and stir in 1/2 the cheese until it is melted. Butter a glass baking dish and mix the broccoli, mushrooms and onion together in the dish. Pour the cheese sauce over, then sprinkle the remaining cheese over top. Bake in a 400 degree oven for 30 minutes, or until bubbly and cheese is lightly browned. Serve.

1 cup fresh broccoli florets, chopped
2 Tbsp onion,chopped
2 Tbsp red bell, chopped
1/4 cup Parmesan cheese
1 garlic clove, mashed
1 cup shredded cheddar cheese
1/2 cup fat-free sour cream
1/2 cup fat-free mayonnaise
1/8 tsp ground black pepper

Preheat oven to 375 degrees. Chop broccoli, onion, and bell pepper; place in a mixing bowl. Reserve 2 Tbsp of the parmesan cheese and add the rest plus remaining ingredients to vegetables and mix well. Spoon into a small baking dish and bake 20-25 minutes or until heated through. Sprinkle remaining 2 Tbsp parmesan cheese over top and serve with crackers, french bread or pita chips.

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BRUSSELS SPROUTS

Contain vitamins A and C, folic acid, B6, and potassium. Wash and trim ends. Cook in boiling, salted water until tender, approximately 15-20 minutes. Serve with butter or olive oil, salt and pepper.

CABBAGE

An excellent source of vitamin C. Steam in wedges, stew with onions and potatoes, chop fine into cole slaw, or use in stir frys.

CARROTS

Best source of vitamin A (beta carotene), high in vitamin C, potassium, flavonoids, and fiber. The fiber, calcium pectate helps lower cholesterol. Natural sugar makes carrots sweet, and are an excellent vegetable either raw or cooked. Cooking, even if only lightly sauted, allows more nutrients to be absorbed.

CAULIFLOWER

Contains vitamin C, B6 and folic acid. See Broccoli above.

CORN

Good source of vitamin C, thiamin and folic acid.

1 cup fresh corn kernels (sliced from the cob)
1 cup okra, cut into 1/2 inch slices
2 tomatoes, cut into 1/2 inch cubes
1/4 cup chopped onion
1/4 cup chopped green pepper
1/2 tsp fresh oregano
1/4 tsp sea salt
1 Tbsp olive oil

Heat olive oil in skillet, add onions and peppers and saute until just turning clear, add okra and cook an additional 2 minutes, add tomatoes, corn, salt and oregano, and simmer, covered, for 10 minutes. Serve.

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GREEN BEANS

Contain vitamin C. Fresh beans, steamed and served with salt and pepper are a fast, simple vegetable. Beans combine well in salads and with other cooked vegetables, and in stews.

1 lb fresh green beans, washed cleaned
2 large tomatoes, diced
1 clove garlic, minced
1 tsp. fresh basil
sea salt to taste
1 tsp corn starch

Combine first 5 ingredients in a saucepan, bring to a boil and reduce heat to low. Simmer covered for 5-7 minutes, or until beans are just tender. Dissolve cornstarch in 1/4 cup of water, then stir into saucepan, and continue stirring until thickened and clear. Remove from heat and serve.

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GREENS

Whether they are collard, beet, turnip, chard, kale, or mustard, greens are packed with Vitamin A and C, minerals and fiber, and should be quickly eaten to preserve these nutrients. Either steam, or stir fry with your favorite meats or vegetables.

A little known, but very tasty member of the cabbage family, includes all the health benefits of its cousins, good source of fiber, and 1 cup raw has 100% RDA of vitamin C.

2-4 kohlrabi bulbs
2 carrots
1 to 2 broccoli stems
1 tsp sea salt
1/4 cup buttermilk
fresh parsley or fennel leaves, chopped

Wash, clean and peel the Kohlrabi. Slice vegetables into thin strips, or shred with a grater. Sprinkle with salt and toss, let sit for 5-10 minutes. Rinse with cold water and drain well. Combine remaining ingredients in a bowl, add to vegetables. Refrigerate 1 hour. Serve.

Other uses for Kohlrabi:Peeled and sliced for "dipping chips" with other vegetables. "Oven fried", sliced and drizzled with olive oil, then baked in a 400 degree oven for 30 minutes. Steam the greens, or use in stir fries or salads.

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OCA

Ancient Andean tuber, contains protein, carbohydrate, vitamin C, phosphorus and iron, essential amino acids, excellent food source. NOTE: Boil or steam to convert oxalic acid (contained mostly in the skin) to sugars. Sweet flavored, use like potatoes or sweet potatoes.

ONIONS

Contain vitamin C, and B6. Sulphur causes that nasty "Stinging Eye" problem, so rinse under cold water after peeling and before chopping, or refrigerate before cutting.

PEAS

Contain vitamin A and C, folic acid and zinc. Use fresh if possible, and within 24 hours to get the most from this vegetable. Raw in salads, or quickly steamed, they are an excellent vegetable. Dried peas (split peas) are best stored in airtight containers.

1 1/4 pounds fresh sugar snap peas, or two 10 oz.packagesthawed frozen sugar snap peas
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/3 cup coarsely chopped fresh basil
1/2 teaspoon grated lemon zest
1/2 lemon, cut in wedges

Heat the oil in a large nonstick skillet over medium heat. Add the peas; season with salt and pepper. Stir-fry until the peas are tender, 3 minutes for fresh or 2 minutes for thawed frozen sugar snaps. Add the basil and lemon zest; stir-fry until the basil is wilted and fragrant. Serve immediately with lemon wedges.

PEPPERS

Whether sweet and mild, or hot and spicy, peppers are one of the best sources for vitamins A, B6 and especially vitamin C. Eat raw in salads, or added to other dishes, peppers are the perfect vegetable to add to many recipes.

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POTATOES

High in carbohydrate, potatoes are an excellent source of vitamins C, B6, niacin and thiamine, and contain fiber, iron and magnesium.

4-5 medium potatoes
4 eggs, beaten
2 cups milk
1 medium onion, chopped
1/2 cup grated cheddar cheese
2 Tbsp. butter
2 cloves garlic, mashed
1 tsp sea salt

Scrub potatoes, remove any imperfections, but leave skin on. Grate potatoes into collander, rinse once with cold water, and allow to drain for 15 minutes. In a large bowl, mix drained potatoes, eggs, milk, onion, cheese, garlic and sea salt. Pre-heat oven to 350 degrees, and set a pan with water in to heat with the oven. Note: Pan should be at least 2 inches deep, and large enough for your baking dish to fit into with 1 inch of space all around. Butter well a 4 quart baking dish. Pour potato mixture in, and set into hot water in oven. Bake 1 1/2 to 2 hours, or until top is bubbly and nicely browned.

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PUMPKIN

High in vitamins A and E, and a good source of vitamin C, copper, and potassium. Pumpkin can be used for the traditional pie, or as a steamed or baked vegetable. Soups made from pumpkin are nourishing and filling, and are a wonderful winter treat.

1 1/2 cups mashed pumpkin, or any winter squash (acorn, hubbard, etc.)
4 cups milk
1/4 cup onion, chopped fine
1/2 tsp. fresh grated ginger, or 1 teaspoon ground ginger
1 tsp sea salt
3 Tbsp unbleached flour
2 Tbsp butter

Cook first 5 ingredients in a large pot over medium heat for 15 minutes, stirring occasionally to prevent sticking. In a small saucepan, melt butter and flour together until well blended. Pour some (about 1/2 a cup) of the liquid from the pumpkin mixture into the butter/flour and stir until smooth, then add back into the pumpkin and stir well. Cook and stir for another 10 minutes until evenly thickened. Serve.

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SNOW PEAS

As in their cousin, snow peas are an excellent source of fiber, Vitamins A and C. Add them to stir-fry, or to salads.

SPINACH

Mom always said "Eat your spinach, it's good for you!" A true statement in many ways. High in vitamin A, it also contains vitamin C, folic acid, and iron. Very low in calories, it is the dieters dream food for maintaining nutrition with few calories. Great in salad, or steamed.

SQUASH (SUMMER, ZUCCHINI, YELLOW)

Contains vitamins B6 and C. If young and tender, no need to peel. Large squash should be used for quick breads or relish. Add zucchini to stir fry, or combine with other vegetables. Alone, saute or steam. Tomato and garlic are complimentary with zucchini.

6-8 small, fresh yellow squash
Olive oil
1 large onion, diced
4-5 slices of turkey bacon, microwaved, drained and crumbled
Low fat shredded cheese

Wash and pat dry, slice lengthwise and sprinkle with Mrs. Dash. Heat olive oil in a skillet, then lightly brown squash. Preheat oven to 350 degrees. Use cooking spray on a 9X13 baking pan, layer the squash, onions, bacon bits and cheese in continuous layers. Bake for 10-15 minutes. Serve with a dollop of sour cream. A big THANKS to Beth D.!

INGREDIENTS:

1 Tbl olive oil
2 cups zucchini, cut into 1 1/2" pieces
2 cups yellow squash, cut diagonally into 1/4" slices
1 clove garlic, minced
1/2 tsp dried oregano
1/2 tsp pepper
1/4 tsp salt
1 Tbl lemon juice
1 tsp grated lemon zest

DIRECTIONS:

In large nonstick skillet heat oil over medium-high heat. Add next 6 ingredients and cook about 6 minutes or until tender, stirring occasionally. Stir in juice and zest, remove from heat. 

SQUASH (WINTER, ACORN, HUBBARD, PUMPKIN, ETC.)

Contain vitamins A and C, magnesium and potassium. Either steam or bake, cut side down. Fill with either a savory filling or sweet.

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SWEET POTATOES

The orange ones, are loaded with vitamin A and C. YAMS, their yellow cousins, contain vitamins C and B6, thiamine, potassium and copper. Baked, boiled, mashed or fried, both vegetables are interchangeable in recipes.

2 cups mashed, cooked sweet potato
2 eggs, beaten
1 cup milk
1/2 cup brown sugar
1/2 tsp sea salt
1 Tbls grated orange zest (optional)
1 tsp cinnamon
1/2 tsp fresh grated nutmeg
1/4 tsp fresh grated ginger, or powdered ginger
2 Tbsp melted butter

Pre-heat oven to 425 degrees. Combine all ingredients and beat until smooth. Pour into a 9" pie pan lined with pastry dough that has been pricked with a fork (prevents pastry from bubbling/bulging). Bake in hot oven for 15 minutes, then reduce heat to 300 degrees for an additional 45-60 minutes until filling is set and firm.

3 tablespoons orange juice
2 teaspoons vegetable oil
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2 large sweet potatoes, peeled and cut into 1/8-inch strips
Cooking spray

Preheat oven to 400 degrees. Combine first 5 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer 2 minutes or until slightly thick. Remove from heat; let cool. Combine juice mixture and potatoes in a large bowl; toss well. Remove potatoes from bowl; discard juice mixture. Arrange potato strips in a single layer on a baking sheet coated with cooking spray. Bake at 400 degrees for 30 minutes or until edges are crisp.

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TOMATOES

High in vitamins A and C. Very versatile, from the base for soups to spaghetti, stuffed, or in stir fry or salads.

5 lbs of fresh tomatoes, blanched in boiling water, skins removed and cored, cut into chunks
2 medium or 1 large onion, chopped
4 cloves of garlic, mashed
1 tsp fresh basil
1 tsp oregano
1 tsp fresh parsley
1 Tbsp olive oil
1 tsp sugar (optional)

Combine all ingredients in a large pot, bring just to a boil then reduce to low and simmer 4-6 hours uncovered until sauce is thickened. NOTE: Stir often as tomatoes can scorch easily. A little scorch enhances the flavor, too much and it ruins the batch.

WILD RICE

Wild rice is a nutritional grain used in a wide variety of foods from dressings and casseroles, to soups and salads. High in protein and carbohydrates, very low in fat, nutritionally wild rice is equal to or surpasses other cereals. High in potassium and phosphorus, it is an excellent source of thiamine, riboflavin, and niacin.

1 cup wild rice, uncooked
1 pound fresh mushrooms, sliced thickly
1 cup minced onion
3 cups vegetable broth
3 cloves garlic, minced

Rinse wild rice well. Combine wild rice, mushrooms, onion, and garlic in a 3 quart casserole dish. Pour broth over it all, cover, and bake at 350 degrees for about 1 1/2 hours.

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