Category: Vegetables

Categories
Salads Vegetables

Seaweed Salad

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Seaweed Salad

The addition of avocado to this dish is not traditional but adds a delicious contrast to the salad’s flavors and textures.

Makes 4 servings

Ingredients

  • 5 oz dried seaweed (such as wakame, sea lettuce, arame)
  • 1 ½ tablespoon tamari sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons toasted sesame oil
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons sesame seeds, divided (half for garnishing)
  • 1 1/2 teaspoon sugar
  • 1/2 cup cucumber, thinly julienned (thin matchsticks)
  • Pinch red pepper flakes, or to taste
  • 1/2 avocado, sliced (optional)

Instructions

  1. Soak seaweed in a bowl of water for 20 minutes. Once the seaweed has been rehydrated, strain and rinse with water, squeezing out the excess. Gather into a shallow mound and slice thinly.
  2. In a small bowl, combine the soy sauce, vinegar, sesame oil, ginger, 1 tablespoon of the sesame seeds, red pepper flakes and raw sugar. Whisk until well combined.
  3. In a serving bowl, toss seaweed and cucumber with the dressing. Chill and allow the flavors to combine and the cucumber to soften for about 1 hour or more.
  4. Serve, garnishing with the extra sesame seeds and sliced avocado, if desired.
Categories
Vegetables

Roasted Lemon Asparagus

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Roasted Lemon Asparagus

Makes: 4 servings
Difficulty level: very easy

This is my favorite preparation for asparagus. Simple and delicious!

Ingredients:

  • 1 pound asparagus
  • 2 teaspoons olive oil
  • 1/4 teaspoon salt
  • Fresh ground black pepper
  • 1 lemon (2 tsp freshly squeezed juice from half, and slices from the other half)
  • 1/2 cup vegan or regular Parmesan cheese
    Optional: sliced toasted almonds

Instructions:

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Remove the tough bottom ends of the asparagus by snapping off the lower part. Prepare a baking sheet with foil lining and add the asparagus stalks. Drizzle them with olive oil and lemon juice, sprinkle with salt and black pepper. Mix and coat with your hands. Thinly slice the remaining 1/2 lemon and add to the baking sheet. If using traditional parmesan, sprinkle on now.
  3. Bake 10 to 15 minutes, until tender when pierced by a fork at the thickest part. If using vegan parmesan, sprinkle on now. Top with sliced toasted almonds. Serve.
Categories
Mains Vegetables

Saag Tofu (Indian Spinach)

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Saag Tofu (Indian Spinach)

A flavorfully spiced dish. Delicious!  You can find tubes of ginger paste in your produce section (along with tubes of many other fresh herbs) – grab some, they make preparation easy. Serve with rice (or other favorite whole grain) and whole grain naan bread.

Makes: 4 servings

Ingredients:

  • 14-16 oz firm tofu, medium dice
  • 1 tablespoon olive oil
  • 4 teaspoons garam masala
  • 2 teaspoons salt
  • 3 medium garlic cloves, minced
  • 1 small onion, chopped fine
  • 3 medium plum tomatoes, finely diced
  • 1 tablespoon grated fresh ginger
  • 1 pound (16 oz) baby spinach
  • 1/2 cup cashew cream
  • 3/4 cup water
  • 1 teaspoon sugar
  • 1 ½ tablespoon lemon juice
  • 3 tablespoons minced fresh cilantro
  • Red chili flakes (optional for a little heat, to taste)
  • Chopped roasted cashews, or pine nuts

Instructions:

  1. Drain tofu and pat dry. Gently toss tofu with 2 teaspoons of the garam masala.
  2. Heat a large frying pan over medium-high heat and add ½ tablespoon of the oil. When it shimmers, add tofu in a single layer and cook until browned, about 5 minutes. Transfer to a plate.
  3. Wipe out the pan, return it to the stovetop over medium heat, and add remaining 1/2 tablespoon oil. When it shimmers, add garlic, onion and remaining garam masala and cook, stirring occasionally, about 3 minutes. Stir in tomatoes, ginger, lemon juice and sugar and cook until tomatoes soften slightly, about 2 minutes. Stir in cashew cream and water, cooking until liquid is slightly reduced.
  4. Add spinach in handfuls and stir frequently, cooking until spinach is very and any excess liquid is cooked off, about 6 minutes. Stir in reserved tofu and cook until heated through, about 1 minute. Remove from heat.
  5. Garnish with chopped cilantro, nuts and chili flakes if desired.
Categories
Vegetables

Garlicky Chard

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Garlicky Chard

A great way to get those health-promoting greens into your diet! This is our favorite chard recipe.

Ingredients:

  • 1 tablespoon olive oil
  • 2 cloves garlic, pressed or minced
  • 1 teaspoon red pepper flakes (optional)
  • 1 large bunch Swiss chard, large ribs removed and chopped, leaves roughly chopped
  • 1 teaspoon red wine vinegar or white wine vinegar
  • Salt and pepper

Instructions:

  1. Add the oil to a large sauté pan with the chopped stems, cook over medium heat for 4 minutes.
  2. Lower heat to medium low and add garlic and red pepper flakes, cooking until the garlic turns golden and fragrant.
  3. Add the chopped Swiss chard leaves, stir well with the garlic mixture and continue to sauté until the leaves are wilted, about 3 minutes.
  4. Stir in the wine vinegar and season with salt and pepper, to taste. Serve immediately.

Variation: Top with a sprinkling of vegan mozzarella (or goat cheese) and chopped roasted walnuts or a sprinkling of vegan parm (or regular parmesan) and pine nuts.

Categories
Vegetables

Green Beans with Caramelized Shallots

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Green Beans with Caramelized Shallots

This is a simple, bright and delicious preparation for green beans. 

Ingredients:

  • 2 pounds haricots verts or slender green beans, trimmed
  • 1 pound medium shallots
  • 2 tablespoons olive oil
  • 1/4 teaspoon dried thyme
  • Lemon
  • Roasted sliced almonds for serving (optional)

Instuctions:

  1. Cook haricots verts in boiling salted water until tender, about 4 minutes (or 6 minutes if using regular green beans). Drain. Transfer to bowl of ice water to cool. Drain well.
  2. Cut off and discard ends from shallots and remove outer layer. Cut shallots in half lengthwise then slice thinly. Heat oil in large skillet over medium-high heat. Add shallots and sauté 1 minute. Reduce heat to medium-low; sauté until shallots are browned and tender, about 20 minutes. Sprinkle with thyme.
  3. Add green beans to shallots in skillet and stir over medium-high heat until heated through, about 6 minutes. Season to taste with salt and pepper and a squeeze of lemon. Transfer to bowl, sprinkle with sliced almonds and serve.
Categories
Vegetables

Roasted Vegetables

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Roasted Vegetables

The easiest and most delicious cooking method for vegetables is roasting.  Roasting cooks the fresh vegetables using high heat, removing bitterness and bringing out sweetness, all without reducing the nutritional benefits.  While you can roast virtually any vegetable, particularly delicious choices include  broccoli, asparagus, beets, cauliflower, eggplant, green beans, potatoes, carrots and sweet potatoes.  And don’t be afraid to try roasting any vegetable!  Here’s how to roast: 

  1. Heat your oven to 425 degrees F.
  2. Cut your fresh vegetables into large, bite-sized pieces (simply quarter small potatoes). You certainly can combine more than one type of roasted vegetable, but aim to cut similarly-sized pieces for even cooking.
  3. Place the sliced and cut vegetables into a bowl or a plastic grocery bag and pour in a small amount of olive oil. You can add a sprinkling of dried herbs, garlic and/or pepper to the bag as well.  Swirl the bowl or bag, allowing the oil and spices to evenly coat all of the vegetables.
  4. Pour the vegetables onto a standard baking sheet and spread them out in a single layer; keep a little space between the veggies to allow moisture to escape (you can use two baking sheets if you need more room).
  5. Roast the vegetables in the oven, and start checking the vegetables with a fork at 15 min (and then much more often) until they’re done. They’re done once they are tender enough to pierce with the fork and when you see some charred bits on the edges. 
  6. Remove the vegetables from the oven. You can eat them as is or drizzle them with balsamic vinegar or a squeeze of lemon.  Adjust the seasonings to meet your taste.
Categories
Vegetables

Whole Roasted Garlic & Parm Cauliflower

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Whole Roasted Garlic & Parm Cauliflower

Our favorite cauliflower recipe. 

Makes 4 servings

Difficulty level: very easy

Ingredients:

  • 1 head cauliflower – find one that is loosely opened if possible
  • 2 T olive oil
  • 3 T water or vegetable broth
  • 3 cloves garlic (crushed)
  • 1/4 cup grated parmesan cheese or vegan parm (divided)
  • 1/2 teaspoon dried marjoram
  • 1 teaspoon dried parsley
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt (or more to taste)
  • 1/4 teaspoon black pepper

Instructions:

  1. Preheat the oven to 400 degrees F.
  2. Rinse the cauliflower head and pat dry. Slice off the stem at the cauliflower base so that the bottom is flat.
  3. In a small bowl, stir together the olive oil, water, crushed garlic, 2 tablespoons parmesan (half of the total amount), marjoram, parsley, thyme, salt, and black pepper.
  4. Place the trimmed cauliflower head upside down (core side up) in large dutch oven. Drizzle 1/2 of the sauce over the cauliflower from the base, tilting to get the sauce to coat inside. Turn the cauliflower over and drizzle the remaining sauce over the top, using your hands or a pastry brush to spread the sauce in and around.
  5. Cover the with a lid and bake for 50-60 minutes, until the cauliflower is tender and easily pierced with a fork.
  6. Uncover and sprinkle the top of the cauliflower with the remaining Parmesan cheese. Brown under the broiler if desired (watch closely). Optionally, garnish with chopped parsley.
Categories
Family Friendly Vegetables

Easy Butternut Squash

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Easy Butternut Squash

This recipe is quick, easy, and delicious enough to become a family favorite.

Makes 4 servings

Ingredients:

  • 1 small butternut squash (or 4 cups of pre-cut)
  • 1/2–1 cup water
  • 1 tablespoon maple syrup
  • 1 tablespoon reduced-sodium soy sauce

 

Instructions:

  1. If using a whole squash, peel and seed and cut the squash into 1-inch cubes. This will provide approximately 4 cups.
  2. Place cubed squash into a pot with ½ cup water, maple syrup, and soy sauce. Cover and simmer over medium heat until the squash is fork tender, about 15 minutes, adding additional water if needed.
  3. Taste and adjust seasonings.
Categories
Family Friendly Snacks Vegetables

Easy Edamame

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Easy Edamame

Edamame make a fun and satisfying snack or side dish. They are full of fiber and special antioxidants called isoflavones. When you find them at Japanese restaurants, they are often just seasoned with a pinch of salt but feel free to try out other flavor combinations such as pepper, lemon, garlic, red chili flakes, etc.  We like to sprinkle with dulse, a dried sea vegetable that contributes a little saltiness and is a great source of iodine – great for your thyroid.

Ingredients:

  • Desired amount of edamame (frozen or fresh)
  • Desired seasonings
    • Salt
    • Pepper
    • Lemon
    • Dulse
    • Garlic
    • Etc.

Instructions:

  1. Fill a pan with water and boil.

  2. Add the edamame.
  3. Boil for about 3 minutes if eating from the pod (or 6 minutes if smashing for dips, etc).
  4. Taste one to ensure desired doneness.
  5. Drain and rinse with cold water to retain the green color.
  6. Sprinkle with desired seasonings. 
Categories
Vegetables

Steamed Artichokes

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Steamed Artichokes

Artichokes are an absolute favorite vegetable and are one of the highest fiber foods out there – great for building up your healthy gut bacteria.

To enjoy them at their freshest buy them in Spring (March through May) or October. To ensure that they are fresh, give them a squeeze and hear them squeak. Otherwise, they are old and dried-out and will not be worth the effort. 

Instructions:

  1. Trim artichokes: cut off stem just below base so it sits flat. With the artichoke on its side, straight cut thru top of artichoke (creating a flat top) leaving last two rows of leaves. Next trim off the pointy tips of the remaining leaves with kitchen scissors.
  2. Add 1” depth of water to a covered pot and boil water.
  3. Place artichokes base-side down into the pot. Reduce heat to low boil and cover.  Steam for about 30 minutes (or more depending on size).  The artichoke is done when an outer leaf pulls off easily.  Do not overcook!
  4. Serve with vegan mayo, lemon mayo or olive oil with a squeeze of lemon.