Brussels Sprouts Two Ways

 As I was walking over to my newly-assigned garden plot at Green Rows of Waltham, I took a moment to watch the birds combing what appeared to be a field of old Brussels sprouts stalks at the farm. It was then that I remembered purchasing a big bag of sprouts, now hiding in the depths of my refrigerator, a week or so prior. Those little green knobs of health needed to get cooked up A-sap, before they had a chance to turn yellow on me and become fodder for the compost bin.

The chill in the April air inspired thoughts of a rich and creamy casserole, while the nutrition student in me begged for a lighter dish which could be eaten later, unheated. With more than enough sprouts on hand, I was able to satisfy both cravings and cook up the sprouts two ways.

Sweet & Crunchy Sprouts

Makes about 4 servings

Ingredients:

• 1 lb Brussels sprouts
• 2 tbsp olive oil
• 1/4 tsp ground nutmeg
• 1 tbsp sugar (I used maple syrup)
• 1 tbsp vinegar (optional; if you want a bit of tang)
• 1/2 cup toasted walnuts, chopped (can substitute hazelnuts or pecans)
• 1/2 cup dried cranberries
• salt and pepper to taste

Directions:

Wash, trim, and thinly slice the Brussels sprouts. In a large pan, heat the oil over medium-high heat. Add the sprouts, nutmeg, salt, and pepper, sauteing for about 2 minutes. Add the sugar and vinegar, if using, toss to combine, and cook for another minute. Add the walnuts and cranberries, and toss to combine. Delicious when served warm or chilled.


Brussels Sprout Gratin
Makes about 6-8 servings

Ingredients:

• 1 1/2 lbs Brussels sprouts
• 3 tbsp butter
• 3 tbsp flour
• 2 cups milk, room temperature (I used 1% milk fat)
• 1 1/2 cup Gruyère cheese, grated
• 1/2 cup toasted panko crumbs (optional, not shown)
• salt and pepper to taste

Directions:

Preheat the oven to 400 degrees F. Bring a large pot of salted water to a boil. As the water heats up, wash and trim the Brussels sprouts. When boiling, add the sprouts to the pot and cook until they are bright green and just beginning to soften, about 5 to 7 minutes. Remove the sprouts with a slotted spoon and transfer to a bowl of ice water to stop the cooking process.

In a small saucepan, melt the butter and flour together over medium heat; whisk until smooth and bubbling, about a minute. Slowly whisk in the milk and cook, whisking frequently, until the sauce is thick and creamy, about 2 to 3 minutes more. Season with salt and lots of pepper.

Slice the sprouts in half and transfer them in an even layer into a glass or ceramic baking dish. Pour the sauce over the sprouts and then sprinkle with cheese; for added crunch, sprinkle panko crumbs over the cheese layer. Bake until the top is bubbling and beginning to brown, about 15-20 minutes.


Rebekah

Images by Rebekah Carter (2012). Recipes adapted from Sunny Anderson and Claire Robinson of the Food Network, respectively.

French Lentil Salad

I am a girl on the go. Between grad school, part-time jobs, and the return of gardening season, only so much of my day can be dedicated to the many, ever-changing culinary adventures I dream up. So when it comes to actually getting in the kitchen and cooking, I often try to develop healthful recipes yielding meals that can be eaten now, later, or several days or weeks from their initial preparation.

This fabulous vegetarian lentil salad, featuring raisins, walnuts, feta, and fresh mint, certainly fits the bill and is loaded with flavor and nutrients. Pair it with some sauteed greens and whole wheat pita bread, brown rice, or roasted winter squash and you've got yourself one tasty meal.

French Lentil Salad
Makes about 4 servings

Ingredients:

• 1 cup uncooked French lentils (can substitute black lentils, pictured above)
• 2 cups water
• 1/3 cup raisins, chopped
• 1/2 cup walnuts, toasted and chopped
• 6 scallions or 1 small spring onions, finely chopped
• 2 tbsp olive oil
• juice of 1 lemon (about 1/4 cup)
• 1/2 cup feta cheese, crumbled
• 1/4 cup mint, finely chopped
• salt and pepper to taste

Directions:

To toast the walnuts: Preheat the oven to 450 degrees F; toast walnuts until fragrant, about 10 minutes (they should not brown much or at all).

In a small pot, combine the lentils and water and bring to a boil; reduce the heat and simmer the lentils until tender (not mushy!), or for about 20-25 minutes. Add the raisins and let simmer another minute or two. If there is excess water remaining in the pot, drain the lentils in a fine mesh sieve.

In a bowl, combine the lentil-raisin mixture with the walnuts, scallion or onion, olive oil, and lemon juice and gently toss; add the feta and mint just prior to serving, toss, and season with salt and pepper. Serve warm, at room temperature, or chilled.


Rebekah

Image by Rebekah Carter (2012). Recipe adapted from Didi Emmons' Entertaining for a Veggie Planet.

Mushroom Chickpea Burgers

I'm always on the lookout for savory, meatless dishes that feature whole foods instead of processed meat substitutes. When I found this recipe a few weeks back, I knew I had to give it a go. Mushrooms are not only adored for their distinct texture and umami taste, but perhaps more importantly for their incredible healthfulness. The variety featured here- cremini, portobello, and shiitake - are loaded with B vitamins like riboflavin, niacin, and pantothenic acid that help maintain a healthy metabolism, in addition to minerals such as potassium, copper, manganese, phosphorus, and selenium. The chickpeas and their flour tout high levels of folate, which plays a critical role in DNA synthesis, repair, and methylation, as well as a slew of essential minerals. Serve these burgers on buns or salad greens, garnishing with your favorite condiments (I recommend a little 'kraut or pickled onions and cucumbers), cheese, or thinly-sliced veggies.

Mushroom Chickpea Burgers

Ingredients:

• 1 lb portobello mushrooms
• 1 lb cremini mushrooms
• 1/2 lb shiitake mushrooms
• 1 cup cooked chickpeas
• 1 1/2 cups chickpea flour (or 1 cup chickpea flour & 1/2 cup nutritional yeast)
• 1 cup mirepoix (equal portions diced carrots, celery, & onion)
• 3 tbsp tamari
• 1 tbsp Sriracha
• 1 tbsp ground cumin
• 1/4 cup packed soft herbs, finely chopped (tarragon and basil work well)
• 1 tbsp lemon juice
• salt and pepper to taste
• olive oil for sauteing and frying

Directions:

Remove stems from shiitakes and trim the bottom half-inch from portobellos. Dice all three mushroom varieties to a small, uniform size.

Heat a wide, heavy-bottomed sauce pan over medium heat; add 2 tbsp olive oil, followed by the mirepoix, and cook for 3 minutes, stirring often. Add the mushrooms and cook for another 4 minutes, again stirring frequently. Add the tamari and stir, then remove from heat; transfer the mixture to a large bowl and set aside.

When the mixture has cooled enough to handle, add the chickpeas, flour, cumin, and nutritional yeast, if using. Using your hands, mash the mixture until about half of the chickpeas are crushed. Fold in the Sriracha, herbs, and lemon juice; season to taste with salt and pepper.

Shape the mixture into six-oz patties. Coat the bottom of a large pan with olive oil; when the oil begins to shimmer, add a burger; cook for 3 minutes or until golden and crisp, flip, and repeat.

Serve immediately or refrigerate for up to five days.

Pairs nicely with some freshly-baked or toasted honey whole wheat rolls!

My two cents: I really enjoyed these burgers. BUT I do want to tell you that the next time I make them, I will chop up the mushrooms more (not for texture, for stickability) and be more careful to use the author's recommended amount of flour (I didn't measure and definitely did less than what was written).

Rebekah

Images by Rebekah Carter (2012). Recipe by Brian Van Etten of Veggie Galaxy via STUFF Magazine (Boston).

Roasted Eggplant Salad

I've had eggplant on my mind for sometime now. Though I've written about it here and there, I most recently wanted to cook up something that involved the whole fruit (that purple skin is loaded with phytonutrients) and would be well-suited as a nutritious, on-the-go meal (warm or cold, in a wrap or pita, on some greens, etc). The following recipe satisfies these requests as well as it does a hungry belly at lunchtime.

Roasted Eggplant Salad
Makes about 4 servings

Ingredients:

• 2 large eggplants (about 2 pounds)
• salt
• 1/3 cup olive oil
• 2 tbsp cider vinegar
• 1 tbsp honey
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 4 large garlic cloves, roughly chopped
• juice of 1 lemon (about 2 tbsp)
• 1 tbsp soy sauce
• 1 cup flat parsley leaves, roughly chopped
• 1/2 cup almonds, roughly chopped and toasted
• 2 ounces crumbled goat cheese or feta (optional)
• 1/4 cup finely chopped scallions

Directions:
Heat the oven to 400°F. Cut the eggplant into 1-inch cubes and put in a large bowl. Sprinkle lightly with salt and set aside.

In a small bowl, whisk together the olive oil, cider vinegar, honey, smoked paprika, and cumin. Dab away any extra water that has beaded up on the eggplant and toss with the dressing. Stir in the garlic. Spread the eggplant on a parchment-lined baking sheet and slide onto a rack placed in the center of the oven. Roast at 400°F for about 40 minutes or until very tender and slightly browned; be sure to stir one or twice to ensure the eggplant is not burning. As the eggplant roasts, chop and toast the almonds in a small pan over medium heat until they start to become slightly browned and fragrant.

Remove the eggplant from the oven and let it cool slightly. Whisk together the lemon juice and soy sauce. Return the eggplant to the bowl and toss with the lemon juice mixture. Stir in the parsley leaves, almonds, and most of the cheese, reserving a little. Spread the finished salad in a serving bowl and sprinkle the reserved cheese and scallions on top.


Rebekah

Images by Rebekah Carter (2012). This recipe was slightly adapted from the Kitchn.

Cooking with Greens

It's official: the CSA and farmers market season in Massachusetts is finally here! With New England's summer bounty finally making its way out of fertile plots and into the hands (and reusable bags) of northeastern residents, one question remains: what do I do with all these greens? Well, quite simply, many things! Sauteed or stir-fried, baked or raw, there are endless possibilities when it comes to consuming your greens. Below are some ideas about how to include more of these super-nutritious leafy vegetables in your diet.

Breakfast:

Greens in the morning? Why not! I'm a big fan of sauteing hearty greens like kale or the more tender Swiss chard with fresh garlic or onions, some olive oil or butter, and a splash of a lemon juice or vinegar (white, cider, red wine, balsamic... they all work well depending on the flavor you are trying to achieve). Boost the flavor by adding some cumin seeds or powder and a sprinkle of red pepper flake for a touch of heat. Or fold in some Parmesan cheese as a final step in your sauteed creation. Serve it with some eggs and pan-fried potatoes (bake potato, sliced + garlic powder + paprika) and you have a complete meal. Ribbon-sliced spinach and chard make wonderful additions to any omelet or quiche; saute them first in order to draw out water, thereby preventing your egg dish from being soupy.

Lunch:

Raw greens, in a salad with freshly-picked radishes, salad turnips, and scallions, make for a light and local midday meal. Late spring and early summer are "the salad days," as they say, so enjoy those tender lettuces, spinach, and arugula with a light vinaigrette made from whisked olive oil, lemon juice, and finely-chopped garlic scapes (VERY limited season so get 'em now!) or scallions with salt and fresh-ground pepper to taste. If lemons aren't your favorite, use balsamic or red wine vinegar instead; keep in mind that a basic vinaigrette calls for 1 part vinegar to 3 parts oil (I add a little dab of Dijon mustard, too). Add roasted beets, apple or pear slices, nuts, seeds, and goat cheese to really bulk things up!

Dinner:

Stir frying your greens with fresh veggies is another quick and simple way to increase the nutrient content of your meals. Asian greens, such as bok choy, tatsoi, and mustard greens, mixed with thickly-sliced mushrooms, celery, peppers, julienne carrots and alliums, can be hit with some soy sauce, rice vinegar, and a light drizzle of sesame oil, making for a delicious supper (I finish with the sesame for flavor but initially use another cooking oil, such as olive or canola oil, for the actual stir-frying). Another favorite of mine: replace the sesame oil with red curry paste, basil (Thai if available), and red pepper flake for some southeast Asian flavor; a generous splash of coconut milk and a touch of lime juice take it to the next level.


Go Mediterranean style with your kale, Swiss chard, and spinach by sauteing these greens with garlic or onion, fresh herbs like marjoram, thyme, and basil, thinly-sliced fennel, and mushrooms with a splash of vinegar or lemon juice. Tomatoes, whether fresh, sundried, or canned, and shaved Parmesan make excellent additions as well. Finely-chopped greens folded into tomato sauce is another way to feed even the pickiest of eaters a healthy dose of these nutrient-rich vegetables.

Snack:

Kale chips can be a big hit even with picky eaters who tend to pass on greens. Heat your oven to 400 degrees F; wash, dry, and de-stem a bunch of kale (or Swiss chard) and cut or tear into large pieces. Drizzle about 1-2 tablespoons of olive oil in a large bowl and add the kale; toss so that the greens become lightly coated. Transfer greens to cookie sheets (single layer of kale or chard to ensure proper roasting) and sprinkle with coarse salt. Bake for 10 minutes or until the pieces are crisp. Feel free to try other seasonings like garlic or onion powder, cumin, smoked paprika, vinegar, or sesame oil.

Why are greens so good for me?

Your diet should include all colors of the rainbow; eating a wide variety of fruits and vegetables, both raw and cooked, every day is key to achieving optimal health. Leafy greens are extra special, though, as they are packed with many essential vitamins (A, C, K, folate) and minerals (calcium, potassium, iron), fiber (soluble and insoluble for cholesterol reduction and regularity), and antioxidants that help repair and prevent damage caused by free radicals that promote aging and chronic disease.

Rebekah

Images by Rebekah Carter (2011).

For additional advice on cooking greens or other vegetables, leave a comment on this post, contact Rebekah, or check out suggestions by Waltham Fields.