2. In a large skillet, heat the olive oil over medium heat. Add the onion and the garlic and cook, stirring, for 2 to 3 minutes, until the onion is golden.
3. Add the mustard and lemon juice to the skillet and stir to combine.
4. Add the greens to the skillet and toss to coat. Season with salt and add a splash of water to slightly moisten the greens. Cover and cook for 10 to 12 minutes, or until the collards are bright green and softened. Stir before serving.
Yield: 4 servings; Serving: approximately 1 cup
Calories: 120; Protein: 7 g; Carbohydrate: 16 g; Fiber: 10 g; Sodium: 280 mg; Fat: 5 g (Sat: 0.5 g, Mono: 3 g, Poly: 0 g, Trans: 0 g); Cholesterol: 0 mg
Bitter Greens with Sweet Onions and Tart Cherries
Mollie Katzen, author and illustrator of numerous cookbooks for adults and children and best known for her Moosewood Cookbook (Ten Speed Press, 1977). Adapted from Vegetable Heaven (Hyperion, 1997).
This is a great way to get some of those bitter greens into your diet, because the sweet onions and tart cherries balance out the favor. The result is surprisingly smooth. I like to use a mixture of collards, red mustard, arugula, and a little kale. The amount of greens might seem enormous, but don’t forget that they will cook way down. Unsweetened sour cherries from a can work beautifully here, but if you have access to fresh sour cherries (and you have a good pitting gadget), by all means use them. Vidalia onions are terrific, but if you can’t find them, just use regular ones. This dish gives off a lot of cooking liquid, but it is too pretty and delicious to let evaporate. So just include some with each serving, especially if you are pairing this dish with pasta or rice.
1 cup fresh sour cherries, pitted, or canned unsweetened sour cherries, drained
2 to 3 teaspoons sugar
1 tablespoon canola oil
3 cups sliced sweet yellow onions, such as Vidalia (about 2 large)
A few shakes of salt (optional)
3 large bunches fresh greens, stemmed, if necessary, and coarsely chopped (about 12 cups)
1 cup dried sour cherries (optional)
1. Place the fresh cherries in a small bowl and sprinkle with the sugar. Let sit for about 10 minutes.
2. In a large deep skillet or Dutch oven, heat the canola oil over high heat. Add the onions and a light sprinkling of salt, if using, and cook, stirring, for about 5 minutes. Turn the heat to medium, cover, and let the onions cook until very tender, about 10 minutes more.
3. Begin adding the greens in batches (as much as will fit), sprinkling in a little salt with each addition, as desired.
4. Stir and cover between additions, letting the greens cook down for about 5 minutes each time, to make room for the next batch.
5. When all the greens have been added and have wilted, stir in the fresh cherries and cook for just about 5 minutes more. Transfer to a platter and sprinkle the dried cherries on top, if using. Serve hot or warm, being sure to include some of the delicious cooking juices with each serving.
Yield: 4 servings
Calories: 160; Protein: 5 g; Carbohydrate: 29 g; Fiber: 5 g; Sodium: 95 mg; Fat: 4 g (Sat: 2 g, Mono: 2 g, Poly: 1 g, Trans: 0 g); Cholesterol: 0 mg
Brazilian Greens
Jessica B. Harris, historian and cookbook author, High on the Hog: A Culinary Journey from Africa to America (Bloomsbury, 2011)
2 pounds fresh young collard greens
3 tablespoons olive oil
8 garlic cloves, minced, or to taste
1. Wash the collards thoroughly and bunch them together.
2. Take each bunch, roll it tightly, and cut it crosswise into thin strips.
3. In a large heavy skillet, heat the olive oil over medium heat. Add the garlic and cook, stirring, until it is only slightly browned.
4. Add the collard strips and cook, stirring continuously, for 5 minutes so that the greens are soft but retain their bright green color.
5. Add a tablespoon of water, cover, lower the heat, and cook for 2 minutes more.
6. Serve hot, with the hot sauce of your choice.
Yield: 4 servings
Calories: 157; Protein: 5 g; Carbohydrate: 13 g; Fiber: 3 g; Sodium: 1 mg; Fat: 11 g (Sat: 1 g, Mono: 7 g, Poly: 1 g, Trans: 0 g); Cholesterol: 0 mg
Tuscan Beans
Charles Burke, MD, president of the New Hampshire Farm to Restaurant Connection
This hearty preparation appears frequently on Tuscan tables, especially in the area around Florence. Every family and chef has a preferred preparation, but common to all are olive oil, garlic, and herbs boiled gently with the current year’s crop of dried cannellini beans. They are served hot or cold with both meat and fish, even appearing in antipasti courses. With a salad, they are a filling lunch or light dinner. They can also serve as a base for broiled chicken or seafood. Place into an ovenproof pan, spread evenly, and then lightly brush the surface with olive oil. Place chicken or fish onto the beans and broil until the protein is done. The beans develop a nice crust for a one-dish main course. Finally, placed into a blender with fresh herbs and some olive oil, they make a great spread.
1 pound dried cannellini beans, soaked in cold water to cover for 6 to 8 hours or overnight
4 tablespoons extra-virgin olive oil
3 garlic cloves, thinly sliced
1 teaspoon sea or kosher salt
2 sprigs fresh sage or rosemary
Freshly ground black pepper
1. Drain the beans. In a heavy saucepan, heat the olive oil over medium heat. Add the garlic and salt and cook until the garlic softens and the oil is infused with the flavor of the garlic. Adjust the heat so that the garlic does not brown.
2. Add the sage and the beans. Add cold water just to cover the beans. Cover and bring to a slow simmer. Cook for about 1 hour, checking the beans every 20 minutes and adding water as needed to cover. The cooking time will vary, but the beans are done when they are still slightly firm but easily mashed. Mash some of the beans to thicken the liquid. Taste and season with pepper, adding more oil and herbs to taste.
Yield: 6 servings
Calories: 337; Protein: 17 g; Carbohydrate: 47 g; Fiber: 18 g; Sodium: 191 mg; Fat: 11 g (Sat: 1 g, Mono: 7 g, Poly: 2 g, Trans: 0 g); Cholesterol: 0 mg
Wild Rice–Quinoa Pilaf
Quinoa (keen-WAH), high in protein and other nutrients, has been dubbed a supergrain by some. But once you see it and taste it for the first time, the nutty flavor and pearly appearance are what you’ll remember most. Here quinoa is paired with wild rice for a dark, rich-colored pilaf. To save time, cook the wild rice the night before, following the package directions. Resist the temptation to use instant wild rice, if possible; it doesn’t look or taste quite as good as the regular variety, nor does it deliver quite as many nutrients.
1 tablespoon canola oil
1/3 cup finely chopped white or yellow onions (about 1 small)
1/3 cup finely chopped celery
1/4 cup pistachios or almonds, chopped
1 cup quinoa, rinsed and drained
3 cups defatted chicken stock or vegetable broth, preferably low-sodium
1 cup cooked wild rice
Coarse salt and freshly ground black pepper
In a saucepan, heat the canola oil over medium heat. Add the onions and celery and cook, stirring, for 5 to 6 minutes, or until the vegetables begin to soften. Stir in the nuts and quinoa and cook for 1 to 2 minutes. Add the stock and bring to a boil; reduce the heat to low, cover, and simmer for 18 to 20 minutes. Stir in the wild rice, cover, and cook for 2 to 3 minutes, or until the mixture is hot. Taste and season with salt and pepper as desired.
Yield: 5 cups; Serving: 1/2 cup
Calories: 165; Protein: 6.2 g; Carbohydrate: 26 g; Fiber: 2.6 g; Sodium: 228 mg; Fat: 4.8 g (Sat: 0.51 g, Mono: 2.62 g, Poly: 1.26 g, Trans: 0 g); Cholesterol: 0 mg
Roasted Corn Tabbouleh
A popular Lebanese salad made with cracked wheat (bulgur), tabbouleh is definitely for parsley lovers. This version cuts down a bit on the parsley and adds fresh pan-
roasted corn for a new flavor twist.
1 cup bulgur
1 cup boiling water
6 teaspoons olive oil
11/2 cups fresh corn kernels (about 2 ears)
1 cup chopped seeded tomatoes
1/2 cup thinly sliced scallions
1/2 cup fresh parsley, chopped
2 tablespoons white wine vinegar
Coarse salt and freshly ground black pepper
Extra-virgin olive oil (optional)
1. Place the bulgur in a medium bowl. Add the boiling water and let stand for 30 minutes or until the liquid has been completely absorbed.
2. In a nonstick skillet, heat 1 teaspoon of the olive oil over medium-high heat. Add the corn kernels and pan-roast, stirring occasionally to prevent scorching, for 8 to 10 minutes, or until browned.
3. Stir the tomatoes, scallions, and parsley into the bulgur. Mix the remaining 5 teaspoons olive oil, the vinegar, and salt and pepper to taste together in a small bowl and pour over the bulgur mixture. Toss gently. Drizzle with a small amount of extra-virgin olive oil just prior to serving, if using.
Yield: 5 cups; Serving: 1/2 cup
Calories: 100; Protein: 2.7 g; Carbohydrate: 16.7 g; Fiber: 3.7 g; Sodium: 10 mg; Fat: 3.2 g (Sat: 0.45 g, Mono: 2.11 g, Poly: 0.46 g, Trans: 0 g); Cholesterol: 0 mg
Wild Mushroom–Barley Risotto
Pearl barley makes a great stand-in for Arborio rice. The whole grain has a similar chewiness and swells gradually as it cooks, just like short-grain rice. Even better, it’s not as labor-intensive to cook. Periodic stirring is all that’s necessary. Here the nutty flavor of the barley is complemented by the rich, almost meaty taste of dried porcini mushrooms. You’ll find these mushrooms in the produce section or on the canned-vegetable aisle of most supermarkets.
1/4 cup dried porcini mushrooms (about 1/2 ounce)
11/2 cups boiling water
2 cups defatted chicken stock or broth, preferably low-sodium
2 tablespoons olive oil
1/4 cup minced shallots or red onions (about 3 medium shallots or 1 small onion)
1 cup pearl barley
11/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
Coarse salt and freshly ground black pepper
1. Combine the dried mushrooms and boiling water in a small bowl and let stand for 30 minutes, or until the mushrooms are soft. Let cool slightly and remove the mushrooms from the liquid with a slotted spoon. Chop the mushrooms and set aside. Strain the soaking liquid through cheesecloth (to remove any grit that came with the dried mushrooms) into a small saucepan. Add the stock and mushrooms; bring to a boil. Reduce the heat and keep the liquid at a simmer on a back burner.
2. In a large saucepan, heat the olive oil over medium heat. Add the shallots and cook, stirring, for 3 to 4 minutes, or until the shallots have softened. Stir in the barley and cook, stirring, for 1 minute. Stir in 1/2 cup of the mushroom-stock mixture and cook at a simmer until the liquid has been absorbed, stirring occasionally. Continue adding the hot stock 1/2 cup at a time until the barley is tender, 30 to 35 minutes. Stir in the thyme. Taste and season with salt and pepper as desired.
Note: Fresh or dried rosemary can be substituted for the thyme.
Yield: 3 cups, 6 servings; Serving: 1/2 cup
Calories: 188; Protein: 6.3 g; Carbohydrate: 30 g; Fiber: 6.2 g; Sodium: 213 mg; Fat: 5.1 g (Sat: 0.72 g, Mono: 3.48 g, Poly: 0.66 g, Trans: 0.05 g); Cholesterol: 0 mg
Pistachio-Apricot Bulgur Salad (FAST FIX)
Since bulgur cooks so quickly, this salad is a snap to put together. To add even more pistachio flavor, try using pistachio oil in place of the olive oil. Look for the rich green oil in specialty grocery stores or order it online.
1 cup fine- or medium-grain bulgur
1/2 cup chopped dried apricots
1 cup boiling water
1 cup chopped fresh parsley
3 tablespoons finely chopped fresh mint
1/2 cup chopped pistachios
1/3 cup olive or pistachio oil
3 tablespoons fresh orange juice or white wine vinegar
1/4 cup minced red onions (about 1 small)
2 tablespoons thinly sliced scallions
3/4 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
Combine the bulgur and apricots in a medium bowl. Add the boiling water and let stand for 30 minutes, or until the liquid has been absorbed. Add the remaining ingredients and toss gently to mix.
Yield: 6 cups; Serving: 3/4 cup
Calories: 267; Protein: 6.1 g; Carbohydrate: 31.6 g; Fiber: 6.8 g; Sodium: 247 mg; Fat: 14.2 g (Sat: 1.87 g, Mono: 9.21 g, Poly: 2.49 g, Trans: 0 g); Cholesterol 0 mg
DESSERTS
* * *
Easy Peach, Pineapple, and Apricot Crisp
Using frozen and precut fresh and dried fruits lets you put together this crisp in a hurry. The topping is a quick mix of oats, pecans, and wheat germ for crunch. A little pineapple juice concentrate provides sweetness.
Nonstick cooking spray or canola oil
Filling
1 (16-ounce) package frozen unsweetened peach slices, cut into chunks
2 cups precut fresh pineapple tidbits
1/2 cup coarsely chopped dried unsweetened apricots
1/4 cup thawed frozen unsweetened pineapple juice concentrate
1/4 cup oat flour
1/2 teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
1/4 teaspoon coarse salt
Topping
1/3 cup oat flour
1/3 cup rolled oats
1/4 cup toasted wheat germ
3 tablespoons canola oil
2 tablespoons chopped pecans
2 tablespoons thawed frozen unsweetened pineapple juice concentrate
1/8 teaspoon salt
1. Preheat the oven to 375°F. Lightly coat an 11 x 7-inch baking dish with cooking spray or oil.
2. To make the filling, place all the filling ingredients in a medium bowl and toss gently to combine. Place the filling in the baking dish and spread it evenly.
3. To make the topping, combine all the topping ingredients in a small bowl. Sprinkle the topping mixture over the filling and bake for 30 to 35 minutes, or until the filling is bubbling.
Yield: 8 servings; Serving: about 3/4 cup
Calories: 212; Protein: 4.3 g; Carbohydrate: 34 g; Fiber: 4.9 g; Sodium: 90 mg; Fat: 7.7 g (Sat: 0.59 g, Mono: 0.40 g, Poly: 2.23 g, Trans: 0.01 g); Cholesterol: 0 mg
Apple-Cherry Crumb Pie
Filling a whole wheat piecrust with fruit and nut toppings makes for a healthful special occasion or holiday dessert. Using a combination of tart and sweet apples can give more depth to flavor. Look for premade whole wheat crusts in whole-food supermarkets. One of the better brands, called Mother Nature’s Goodies, is both sugar-free and trans-fat-free.
2 medium Granny Smith apples (about 14 ounces), peeled, cored, and thinly sliced into wedges
2 medium Rome apples (about 12 ounces), peeled, cored, and thinly sliced into wedges
11/2 teaspoons fresh lemon juice
1/3 cup dried cherries
5 tablespoons whole wheat flour
1/2 teaspoon ground cinnamon
1 (9-inch) store-bought whole wheat pastry crust
2 tablespoons honey
1/3 cup sliced almonds
1/4 cup rolled oats
2 tablespoons canola oil
1 tablespoon brown sugar
1/8 teaspoon salt
1. Preheat the oven to 350°F.
2. Combine the apples and lemon juice in a large bowl and toss to coat. Add the cherries, 1 tablespoon of the flour, and the cinnamon; toss gently to mix. Place half the apples in the crust; drizzle evenly with 1 tablespoon of the honey. Repeat the layers.
3. Combine the almonds, oats, the remaining 1/4 cup flour, the oil, sugar, and salt in a small bowl. Mix with a fork until well blended. Sprinkle the nut mixture evenly over the apples and bake for 50 to 55 m
inutes, or until the apples are tender.
Yield: 8 servings; Serving: 1 wedge
Calories: 271; Protein: 4.2 g; Carbohydrate: 39.6 g; Fiber: 6.8 g; Sodium: 149 mg; Fat: 11.8 g (Sat: 1.47 g, Mono: 3.38 g, Poly: 1.62 g, Trans: 0 g); Cholesterol 0 mg
Orange Juice Sorbet
This sorbet has a refreshing sweet-tart flavor rather than the overpowering sugary taste found in many commercial sorbets. Be sure to use fresh-squeezed orange juice for the best flavor. Serve it with sliced fresh strawberries for a special dessert.
1 quart fresh orange juice
2 tablespoons Cointreau or other orange liqueur
1/4 teaspoon lemon extract
Sliced fresh strawberries (optional)
Place the orange juice, Cointreau, and lemon extract in an ice cream machine and churn according to the manufacturer’s instructions. (Alternatively, combine the ingredients in a small bowl and pour the mixture into three large ice cube trays; freeze until firm or overnight. Remove from the freezer and let stand at room temperature for 5 to 10 minutes until the cubes begin to thaw and soften. Place the cubes into a blender or food processor and blend until smooth.) Serve immediately, garnished with strawberries, if using.
Note: Leftovers can be returned to the freezer and reblended in a food processor as needed. The sorbet texture actually becomes smoother with a second freezing and blending.
Yield: 4 cups; Serving: 1/2 cup
Calories: 69; Protein: 0.9 g; Carbohydrate: 14.5 g; Fiber: 0.3 g; Sodium: 1.5 mg; Fat: 0.3 g (Sat: 0.03 g, Mono: 0.05 g, Poly: 0.05 g, Trans: 0 g); Cholesterol: 0 mg
Spiced Poached Pears
Anjou or Comice pears are the best for poaching. Choose fruit that is ripe but firm. Cardamom is a sweet-spicy seasoning used frequently in desserts served in India. It adds a unique flavor to the pear syrup, but you can omit it if you like.
Pears
4 large Anjou pears, peeled and cored
1 cup dry white wine
1/2 cup water
Eat, Drink, and Be Healthy Page 45