Vegetable Sides
Recipes on this page ( scroll down to find the recipe)
Recipes makes 4 portions unless stated otherwise
Whipped Potatoes and Carrots
Carmelized Red Onion with Edamame
Asparagus with Creamy Greek Dressing
Sauteed Fennel
Cabbage Pie
Zuchini, Summer Squash, Tomato Casserole
Fresh Corn Casserole
Brussels sprouts and Carrots
Vegetable Stew- No Beans!
Red Cabbage with Onions and Apples
Roasted Carrots with Olives
Roasted Tomatoes
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Really Really Easy Vegetable Recipes-
Vegetable cooking primer
Asparagus
Avocado
Beans, Green and Yellow
Beets
Broccoli
Broccoli raab
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn
Cucumbers
Edamame
Eggplant
Leeks
Mushrooms
Onions
Parsnips
Peas
Peppers
Potatoes
Radish
Soybeans
Spinach
Spaghetti Squash
Summer Squash
Squash, Winter
Sweet Potato
Tomatoes
Turnip
Wax Beans
Zucchini
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Whipped Potatoes with Carrots
1 pound Yukon gold potatoes
1 pound carrots
¼-1/3 cup milk
2 tbsp butter or margarine
Salt and pepper to taste
- Bring a large pot of water to a boil. Peel and cut the potatoes and carrots into 1-inch chunks add to the boiling water along with a ½ teaspoon of salt and boil until they are tender when pierced with a knife about 12 minutes.
- Drain and pour into a bowl add ¼ cup milk and butter and whip with an electric hand mixer on medium until well blended and smooth add a little more milk if needed and season with salt and pepper for taste.
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Caramelized red Onions with Edamame
2 tbsp olive oil
2 large red onions, peeled and sliced into thin rings
1 cup frozen edamame
½ teaspoon salt
Salt and pepper
- Heat the oil into a 10 inch sauté pan, add the onions and salt, stir so each onion is coated with a bit of oil and the rings separate. Cook on low heat 15 minutes, stirring often. Add the edamame it does not matter if they are frozen they will quickly thaw, cook over medium low heat for another ten minutes. Onions should be very soft and edamame will be hot and still crunchy. Season with additional salt and pepper to taste and enjoy
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Asparagus with Creamy Greek Dressing
Prepare this in spring when asparagus is abundant. This recipe is best served warm out of the oven .
1 pound fresh asparagus
1 tbsp olive oil
Salt and pepper to taste
Dressing
1 small garlic clove, minced
¼ tsp salt
3 tbsp lemon juice
2 tbsp olive oil
3 tbsp plain yogurt (Use Greek yogurt for great results)
Sugar- just a pinch
- Preheat oven to 350F.
- Wash asparagus and snap or cut off about ½ inch of the stem to remove the tough ends Pat dry place in a plastic bag and toss with the olive oil and season with salt and pepper. Place on a baking sheet lined with foil (to make clean up easier) and arrange asparagus is in one layer. Roast in the preheated oven 25 minutes, stirring once half way through cooking time.
- While asparagus roasts make the dressing: Mash garlic with the salt in a bowl until the salt is “dissolved”. Add lemon juice, whisk in olive oil, then yogurt, and a pinch of sugar. Remove asparagus from oven when cooking time is complete, cool for five minutes and pour dressing over warm asparagus before serving.
Recipe adapted from Healthy Kitchen, Healthy Lives CIA Conference 4/09
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Sautéed Fennel
Fennel is the funny looking vegetable that looks a bit like a bulbous celery and smells like licorice. You don’t eat the stalks- they are too tough but they are the source of anise seeds used in many baked goods. Have your children smell the fennel- its unique aroma will intrigue them into trying it.
2 large bulbs fresh fennel
Olive oil, 2-4 tbsp (amount of oil depends on size of fennel)
Salt and pepper
- Cut the feathery stalk above the bulb and remove the outside leaves. Cut the bulbs in half, lengthwise and cut out the core at the base. Cut into thin slices.
- In a large skillet heat 2 tbsp of the olive oil, and add the sliced fennel and cook stirring occasionally on low heat. Add more oil if it looks dry. Cook 20 minutes until tender and edges are golden. Season with salt and pepper and serve.
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Cabbage Pie
This recipe is adapted from one in the Boston Globe. It makes a delicious side dish or can substitute for a main meal served along with a salad or soup. Tastes best served warm from the oven.
1 sheet puff pastry, thawed (this comes two sheets to the package, keep the other frozen for the next time you make this dish) or a single prepared pie crust.
6 hard boiled eggs, sliced
1 tablespoon olive oil
1 small head green cabbage (about 4-5 inches in diameter or 4-6 cups) sliced and chopped
1 large onion, sliced
Salt and pepper to taste
1 egg, lightly beaten
- Preheat oven to 350 degrees. Lightly oil a pie plate and set aside.
- Pour the oil in a large skillet add the cabbage and onion and ½ cup water. Cook on medium heat until cabbage and onion are soft about 20 minutes, stir frequently. Season with salt and pepper to taste. Vegetables should be tender but still hold their shape and most of the liquid should have been cooked away or absorbed but don’t let it dry out. If it gets dry add ¼ cup water. Add eggs and stir into cabbage mixture.
- Pour the cabbage mixture into the prepared pie plate, mounding it in the center. Cover with the pastry. Trim the edges and press into the edges of the pie plate so the vegetables are sealed. You can use the excess trimmings to cut out shapes and decorate the crust.
- Brush the crust with the egg and bake for 45 -50 minutes. Cut in wedges and serve warm.
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Zucchini, Summer Squash, Tomato Casserole
A simple casserole combination introduced to me by my neighbor.
4 plum tomatoes, sliced into 1/4 inch slices or 14 ounce canned, diced tomato
1 medium zucchini, sliced into 1/2 inch circles
1 medium yellow squash, sliced into 1/2 inch circles
Salt and pepper
4 ounces grated Fontina cheese
½ cup seasoned breadcrumbs
2 Tbsp olive oil
- Preheat the oven to 350 F. Lightly oil a 9x13 inch lasagna pan with olive oil.
- Make a layer of tomatoes on the bottom of the dish sprinkle with salt and pepper. Top with a layer of yellow squash and zucchini sprinkle with salt and pepper and half the cheese. Make another layer of tomatoes seasoned with salt and pepper followed by another layer of yellow squash and zucchini. Sprinkle with remaining cheese
- In a small bowl combine the breadcrumbs with the olive oil and sprinkle over the casserole. Cover with foil bake 30 minutes. Remove foil bake 20 minutes more until crumbs are crisp and golden but the casserole is not dry. Serve warm
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Fresh Corn Casserole
Serve as a side dish to chicken or fish or even as a main meal with a salad on the side.
1 tbsp canola oil
½ cup chopped onion
1 clove garlic minced
1 medium zucchini sliced
1 red pepper seeded and chopped
Salt and pepper to taste
¼ teaspoon red pepper flakes (optional)
¼ teaspoon dried oregano (optional)
4 ears fresh corn, corn removed about 4 cups or 1 pound frozen
2 cups water
1 tbsp butter
½ cup corn meal
2 ounces grated cheddar cheese
- Sauté the onion in the oil until soft about three minutes, add the garlic, zucchini and pepper, cook about five minutes. Stir in the seasonings and corn cook about five minutes. Pour into greased 9 inch square casserole.
- Preheat oven to 350 degrees. Bring the water to a boil add the butter and slowly stir in the cornmeal, reduce heat to low. Cook five minutes stirring often to prevent lumps. Stir in the cheese, pour over the prepared vegetables and bake 30 minutes until crisp and lightly browned.
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Brussels sprouts and Carrots
If you think you don’t like
Makes four cups
1 tablespoons butter
1 large shallot or about ¼ cup chopped red onion
1 pound carrots
1 pound Brussels sprouts preferably fresh but frozen will do
½ cup water
Salt and pepper
1 tablespoon fresh lemon juice
- In a 10 inch heavy skillet melt the butter and cook the onion or shallot on low heat until soft and translucent about three minutes. If using fresh Brussels sprouts rinse and trim the ends. Slice the sprouts in half . Peel the carrots and cut on the diagonal into one-inch chunks that are about the same size of the sliced Brussels sprouts.
- Add the vegetables to the pan along with the water and season with salt and pepper. Stir, cover and cook about ten minutes on low heat. Check for doneness. The carrots should be tender when pierced with a fork but not mushy. Toss with the lemon juice and serve.
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Vegetable Stew- No Beans!
Don’t get me wrong I love dried beans they are good for your health because of fiber and are added to many meatless dishes, like vegetable stews because of their rich protein value. This recipe is much “lighter” without their inclusion and since protein deficiency is rarely a problem in the American diet I have no problem omitting them here. Serve this stew as an appetizer or a main dish with good bread and maybe a sprinkle of cheese on top. Four generous side dish portions or two entree portions.
2 tablespoons olive oil
1 medium onion chopped
1 tablespoon finely chopped garlic
1 inch piece ginger, peeled and grated
1 pound asparagus remove tips, slice stalks in half lengthwise then in 1 inch pieces
1/2 pound green beans cut in 1 inch pieces
2 carrots, peeled and chopped about 1 cup
½ cup frozen peas (or fresh)
1 small yellow squash cut into ½ inch slivers
½ cup water
Salt and pepper
2-3 tablespoons chopped flat Italian parsley or fresh basil or a combination
- In a 10 inch skillet heat the olive oil and sauté the onion on medium heat for two minutes, add the garlic and ginger and cook two more minutes on low heat without browning.
- Add asparagus tips and sliced stalks, green beans and carrots and ¼ cup water. Cover and cook two minutes on medium heat. Vegetables should be firm but tender when pressed with the tines of a fork.
- Remove cover. Add peas, yellow squash, ¼ cup water, salt and pepper to taste. Cover and cook on medium low heat until peas are tender and hot about 5-8 minutes. Garnish with fresh parsley or basil and serve.
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Red Cabbage with Onions and Apples
Slow cooking brings out the sweet flavor of the onions and cabbage. Delicious when served as a side to cooked meats such as pork or sausage.
1 tbsp butter
1 tbsp canola oil
2 medium onions
1 small head of red cabbage about 2 pounds
2 large apples, peeled cored and sliced into thick ½ inch slices
½ cup water
- In a Dutch oven or large pot melt the butter; add the oil and the onions. Sauté until the onion is soft and just starts to brown.
- While the onion is cooking prepare the cabbage; remove loose outside leaves. Cut the cabbage into quarters and remove the core with the knife. Slice the leaves into ½ inch slices, rinse in a colander and put aside until onion is done.
- Add the prepared cabbage and apples, and water cover and simmer stirring occasionally until the leaves are very soft and tender- about 45 minutes. Season with salt and pepper and enjoy!
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Roasted Carrots with Olives
This is one of my husband’s favorite vegetable recipes.
2 pounds carrots, peeled and cut into ¼ inch slices
4 large shallots peeled and sliced or 1 large red onion cut into 1/4 inch slices
1 tablespoon olive oil
Salt and pepper
Lemon zest about 2 tablespoons
10 Greek olives pitted and chopped
2 tablespoons flat Italian parsley chopped, stem removed
1 In a large plastic food storage bag combine the carrots with the shallots add the oil and shake until oil has been well distributed. Season with salt and pepper. Put the carrots on a baking sheet lined with foil in one even layer.
- Roast in a preheated 375 F oven for 10 minutes, turn with the carrots a spoon and roast 10-15 minutes more until tender. While the carrots cook combine the lemon zest, olives and parsley. Remove the cooked carrots from the oven, place in a serving bowl, toss with the lemon mixture and serve right away.
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Roasted Tomatoes
In summer use fresh, ripe tomatoes in winter substitute with canned diced tomatoes . This recipe can be used as the base for roasting fish and creating a delicious main dish. Add fresh fish such as a pound of haddock, shrimp or scallops on top of the finished tomatoes and roast an additional 6- 8 minutes or until the fish flakes and is cooked through.
2 pounds fresh tomatoes chopped or 1- 28 ounce canned diced tomatoes
1 onion chopped
1 clove garlic minced
1 tablespoons olive oil
1 tbsp capers (optional)
10 Greek olives pitted and chopped (optional)
Fresh pepper to taste
- Preheat oven to 375 degrees . Combine all ingredients in a bowl. Pour into a lightly oiled medium size au gratin pan. Roast about twenty minutes and serve as a side dish.
Equipment: cutting board, knife for chopping, knife for peeling, saucepan with cover, baking sheet and aluminum foil
Ingredients: salt, pepper, olive oil or canola oil
Vegetable cooking primer
To steam vegetables: Set a steam basket or collapsible metal insert inside a pan and set it over an inch or to of water. Put the vegetables in the basket, bring the water to a boil, cover and cook on medium heat for two to five minutes depending how big the vegetable pieces are.
If you do not have a steamer place chopped vegetables in an inch of water, cover, and steam until tender.
Vegetables are done when you can pierce them with a fork
To roast vegetables: Cut vegetables into even size pieces Toss with a little oil (put the vegetable and the oil in a plastic bag and toss- this makes clean-up super easy and distributes the oil evenly), spread evenly on a baking sheet so they are in a single layer. Season with salt and pepper. Roast at high heat 400 F for twenty minutes, Turn once while cooking.
Asparagus
Asparagus is hand harvested making it more expensive than many other vegetables. It is a good source of vitamins A and C, potassium and the B vitamins. Look for thin stalks with tight, closed tips. White asparagus is grown without exposure to the sun.
To prepare: Cut ½ inch of the stalk. Rinse and leave whole or cut into 3 inch pieces.
To cook: Place asparagus in a saucepan with enough water so there is ½ inch of water in the pan. Bring water to a boil, reduce heat to low, cover and simmer 5 minutes- longer if you like it really soft. Serve warm with lemon or butter or chill and put in a salad
Storage: Fresh asparagus can last 2-3 days before cooking. Once cooked refrigerate for 2 days or freeze for up to 2 months.
Comments: Asparagus contains harmless sulphur containing compound related to skunk spray which breaks down once eaten and it makes urine smell funny.
Avocado
Avocado is actually a fruit but most of us eat it as if it were a vegetable. It comes in a variety of shapes and size and : it ripens after picking and carries heart- healthy fat but contains no starch or sugar they are an excellent source of potassium, and vitamins A and C.
To prepare: Slice in half, remove peel and pit and cut into slices for a salas or mash with a fork with a drop of lemon juice and put over greens or eat with corn chips.
Storage: Refrigerate only after fully ripened with pit still in. Once sliced and in contact with the air they start to brown; add lime, lemon or another source of vitamin C to stop the browning or wrap in airtight plastic wrap. Use refrigerated avocado within one day. Can be frozen for four weeks; remove the pit, brush with lemon or lime juice and cover with plastic wrap.
Beans, fresh green and yellow
Yellow beans also known as “wax” beans carry less vitamin A than their dark green relative but both carry vitamins C and fiber. Look for beans that sound crisp when snapped and have fresh looking stems and tips avoid wilted flabby beans.
To prepare: cut off stem and tip and cut into ½ inch pieces.
To cook: combine 1 cup prepared beans with 1/4 cup water, cover and cook on medium heat until tenderabout three minutes or put in a microwave safe dish, cover and cook on high in the microwave for 2 minutes, serve with fresh squeezed lemon.
Beets
Beets are a good source of vitamin A, vitamin C and potassium and their rich red color indicates they carry healthful antioxidants. Red is the most popular variety but the golden or yellow beet is delicious and the color does not bleed making them much less messy.
To prepare: The greens on bunched beets accurately indicate freshness- avoid badly wilted or decayed tops on wilted, flabby beets Remove beet greens ASAP by cutting the tops off (this preserves freshness) and the greens can be washed and prepared like spinach.
To roast: peel whole beets and slice into even 1/3 inch slices. Toss with a small amount of olive oil and season with salt and pepper. Place on a baking sheet in an even layer and roast at 400 degrees for 20 minutes. Turn after ten minutes of cooking.
To cook: Cover whole beets with water bring to a boil, cover and simmer 30 to 60 minutes depending on size. Test for tenderness by inserting a fork. Once cooked run them under cool water and remove skin with your fingers.
Broccoli
Green broccoli is available year round and you’ll occasionally find a purple variety and its cousins purple cauliflower and brocco-flower. Once cooked they all turn a shade of green. Broccoli’s deep green color indicates it is a good source of vitamins A and C . Look for broccoli that has compact flower buds with deep color, tinges of yellow indicate over maturity and loss of nutrients. Avoid broccoli that is flabby or is marked with slippery, dark water spots.
To prepare: Cut broccoli into individual spears, trim 1/4 inch off the stalk.
To cook: Fill a sauce pan with 3/8 inch water, bring to a boil, add broccoli spears including some of leaves if you have them (The leaves are very nutritious and flavorful) cover and "steam” about 6- 8 minutes or until the stalks are very tender when pierced with a knife. Add more water to prevent burning if it looks dry. Serve warm with lemon or a small amount of grated cheese.
Comment: Many children like broccoli cold or served with a salad dressing dip.
Broccoli Rabe
Looks like a small head of broccoli on slender leafy stalks but is actually not related to true broccoli at all.
To prepare: remove any yellow leaves and trim stems ½ inch. Bring a large pot of water to a boil, add broccoli rabe and cook five minutes until tender then drain and set aside. In a saucepan heat 2 tbsp olive oil with 2 minced garlic cloves for one minute to flavor the oil. Add the drained broccoli rabe, toss with the oil and cook on low heat another 3-4 minutes. Season with salt and pepper and serve warm with grated cheese.
Brussels Sprouts
Little cabbages available fresh from October through December and available frozen at any time. This is a relative of the cabbage family and unfortunately it is not universally popular probably because of its strong distinctive taste and its reputation for being “gassy” which is not true for everyone. They are an excellent source of fiber, potassium and vitamins A and C. Look for “sprouts” with a bright color and tight fitting leaves.
To prepare: Remove loose leaves, trim bottom.
To cook: heat one tablespoon of canola oil in a large skillet, stir one pound Brussels sprouts into pan and cook 1-2 minutes, season with 1/4 tsp salt. Add broth or water to fill the pan about 1/2 inch. Cover and cook until the sprouts are tender about 10 minutes. Remove the cover and cook until the liquid is absorbed and the leaves brown and start to "caramelize" and look golden and creamy.
To serve: Sprinkle with a small amount of grated cheese or butter. This may sound strange but adding a little maple syrup to Brussels sprouts is the best way I know to serve them just toss with one to two tablespoon pure maple syrup before removing from pan. A grating of fresh nutmeg is a nice touch too.
Cabbage
There are three types of cabbage green cabbage, red cabbage and crinkly green cabbage. All can be substituted in any cabbage recipe, red takes longer to cook. Cabbage carries vitamins A and C fiber and potassium as well as small amounts of many other nutrients. Look for cabbage that is firm with healthy looking outer leaves; it is ok if the top leaves are loose as these are usually discarded before cooking. Cabbage has a reputation for being gassy though this is not true for everyone.
To preprae: remove outer leaves, cut in quarters, remove the center core and cut the leaves into equal 1-2 inch pieces.
To cook: Over medium high heat toss with one to two tablespoons olive oil or canola oil, season with salt and pepper, cook for two minutes. Add enough liquid to fill the bottom of the pan by 1/2 inch ( about 3/4 cup) you can use water or chicken broth, cover and cook until tender , stirring occasionally this will take about twenty minutes. Add more liquid if it looks dry. Serve warm seasoned with salt and pepper
Storage: A head of cabbage can last 1 to 2 weeks in the refrigerator, cooked cabbage does not freeze well.
Carrots (buy organic)
Available year round and a very popular vegetable among children. Commercially grown carrots often have a heavy dose of pesticides so choose organic for your family. Carrots are a fabulous source of vitamin A and fiber. Look for carrots that are firm with smooth well, colored skin the tops if still attached should be fresh and a deep green color – trim greens before refrigerating to prolong storage. Avoid carrots that feel flabby or carry a green tinge.
To prepare: scrub or peel if the outer skin is a little bitter. Chop into 1/2 inch chunks or coins.
To cook: Place 1 cup prepared carrots in a saucepan with 2 tbsp water, or vegetable broth bring to a boil, reduce heat and cook until fork tender about 2-4 minutes depending on the size of the pieces. Or microwave in a glass microwave safe container with cover for 90 seconds covered and rest for two minutes. The carrots are done if they can be easily mashed with a fork or pierced with a knife.
Storage: fresh carrots can last 1 to 2 weeks in the refrigerator. Once cooked use within two days .
Caution: When your child is ready for raw finger foods serve carrots grated NOT as coins a chunk of hard carrot can easily become a choking hazard.
Cauliflower
This creamy white vegetable has a strong flavor, I think it actually tastes best when mashed with a little bit of butter or mixed with cooked carrots. It is available fresh almost year round and frozen without added salt in the freezer. It is a good source of vitamin C. Look for cauliflower heads that are compact and creamy-white, with no black spots, if the outer leaves are attached they should be a fresh green color. Green or purple varieties taste and cook like white cauliflower.
To prepare: Divide the cauliflower florets into small flowers or chop with a knife. Discard the center core it is usually tough.
To cook: place cauliflower in a saucepan, add enough water to cover the bottom of the pan by 1/2 inch, bring to a boil and simmer 3-4 minutes until tender or microwave covered for 2 minutes and rest for one minute. Serve hot with butter or a small grating of cheese.
Tip: Pureeing or mashing cauliflower enhances flavor and has a secondary benefit of reducing its potential for causing gas a problem some ( but not all) adults report to be a problem. Mash cooked cauliflower as you would mashed potatoes with a little butter, milk, salt and pepper. Use mashed cauliflower as a delicious low calorie substitute for mashed potato replacing some or all of the potato with cauliflower.
Try the recipe for Roasted Cauliflower under appetizers you will be surprised at how popular it will be at your next gathering with both kids and adults.
Storage: Fresh cauliflower will last up to a week in the refrigerator when the florets start to spread it indicate aging.
Celery (buy organic)
A good source of fiber and when sautéed or chopped it adds a lot of flavor to cooked dishes at the family tableIt can be a terrific snack food for older children celery with peanut butter is a time honored after school snack. Look for bunches of celery that have a solid rigid feel and clean glossy color.
To prepare: rinse, chop and serve raw as celery sticks or in a salad. Great as a replacement for crackers with dips - a no-calorie snack for those of us who munch while we cook.
Storage: celery can last quite along time in the refrigerator. If it becomes wilted it can be refreshed by standing cut stalks in water.
Corn
Corn is America’s third largest food crop after wheat or rye but most of it is fed to livestock. Corn is a great source of fiber and yellow corn is a good source of vitamin A. Look for corn that has been kept cold after picking, the husks should be green in color and the sill should look moist and it feels plump and heavy, avoid ears with underdeveloped kernels.
To prepare corn kernels: Cut kernels from cob by running a sharp knife down the side. The kernels come off in sheets.
To cook; place the raw kernels in a sauce pan and cover with just a small amount of water or vegetable broth and simmer for two minutes until tender and each kernel is hot.
To cook whole corn: Remove husk and silk trim tip if it is discolored drop into a pot of boiling water and once it returns to a boil cook 1-3 minutes.
To microwave corn place the entire ear with husk in the microwave and cook one to two minutes until the ear is hot to the touch allow it to continue to cook for one minute more and let it cool before removing husk. Cooking times in microwave will increase with the number of ears you cook.
Storage: use fresh corn within a day.
Cucumbers
These are most abundant in the summer months and taste best when eaten fresh from the vine. Look for cucumbers that are firm with a good green color, chose ones that are not too large. A withered skin indicates it is old. If the skin has not been waxed adults can wash a cucumber and eat it with the skin on. They are not a rich source of nutrition and they are extremely low in calories because they are 96% water.
To prepare: Peel and slice into sticks coins or quarters. Scrape out the seeds and chop into finger food for little ones or use in salads or mix with yogurt dill and lemon for a healthful summer salad.
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Storage: Depending on age a cucumber can last 4-5 days in the refrigerator.
Edamame see soy beans
Eggplant
Thomas Jefferson introduced this vegetable to America. Most household serve it as eggplant parmesan or in the summer soup called Gazpacho. The skin of large eggplant can be bitter, buy small eggplant and it won’t need to be salted to draw out flavor and it can be cooked with the skin on. Eggplant contains fiber and potassium and very few calories.
To prepare roasted eggplant: Cut lengthwise into 1/2 inch slices, brush with olive oil or Italian dressing and roast at 400 degrees for 12- 15 minutes turning once. It will become very soft, serve as a side dish.
Storage: look for eggplants that feel firm and heavy, they should not be dark or shriveled when pressed the skin should bounce back with not indentation remaining. Eggplant is plentiful in the summer and can keep 3-4 days refrigerated.
Leeks
A leek looks like a giant scallion or green onion it is often added to soups and stews for flavor. Use only the edible white onion bulb, trimmed of roots and the light green part of the leaves.
Grilled or roasted leaks: Trim the bulb end of the leak, cut in half, brush with oil or Italian dressing, grill on a hot grill for ten minutes turning at least once or roast in a 400 degree oven for 10 - 15 minutes turning at least once.
Mushrooms
The button mushroom is the most widely available; they carry some B vitamins, mineral and antioxidants but are not a rich source of nutrients but they carry very few calories or fat. Choose vegetables with a rich , deep cooler an indicator of more nutrition. Look for mushrooms that have a smooth creamy cap, avoid those with pitted surface or dark discolorations. Most mushrooms are grown on commercial farms in controlled sterile environments.
Storage : keep fresh mushroom refrigerated for up to one week.
To prepare: Scrub with a paper towel or mushroom brush to clean, slice or keep whole and toss with oil in a hot sauté pan and cook until soft and tender. Mushrooms contain a lot of water which will be released in cooking so you do not need to add much oil. Also use in salad, stuff with vegetables as an appetizer and use in casseroles, stews and sautés. Do use them to add flavor to stews and soups .
Onions
Onions are available red, yellow or white and have very few calories and carry small amounts of a variety of nutrients. Onions that have been “caramelized” in their own juices can be pureed and added to vegetable or meat dishes for taste.
To caramelize onions; slice 2 medium onions (about 1 cup sliced) white or yellow and place in a medium sauce pan add 1 tablespoons olive oil. Cover and simmer 10 minutes stirring often until the onion is soft. Remove the cover and continue cooking for another 10 minutes the onions are done when they are golden and creamy. If they look dry or start to burn add a little water. Chop and mix with cooked meats can be a nice alternative to gravy.
Tip: When you slice into an onion it releases a natural gas that causes eyes to tear. There are lots of suggestions for reducing this unpleasant side effect the best ideas include cutting with a very sharp knife, cutting under running water and refrigerating for a few minutes before slicing and dicing. The best way to remove onion odor from hands is rubbing hands with lemon juice.
Parsnips
Buy these in late winter when their flavor is the sweetest they look like a pale carrot but they have a delicious Mashing or pureeing seems to enhance their flavor. Buy small parsnips, the larger ones have a coarse woody pulp that will need to be removed.
To prepare: peel and chop one parsnip into ½ inch pieces.
To cook: cover with just enough water to cover the parsnips. Bring to a boil and reduce heat and simmer covered about 4 to 8 minutes or until tender when pierced with a fork. Can also cook in the microwave on high for 90 seconds. Allow to cool, drain, reserving liquid. Puree with enough cooking water to make it smooth and fluffy or mash with a fork and cooking liquid
To roast: slice into even size pieces toss with a little olive oil and salt and pepper and roast until tender about 20 minutes at 375. turn at least once while cooking.
Storage: parsnips do not seem to last quite as long as carrots keep refrigerated and use within two weeks. Family table: boil and mash with butter salt and pepper.
Peas, fresh
Green peas are what we think of most at the mention of the word peas but snow peas with their edible pods and sugar snaps are also a favorite of mine.When older if your children don’t eat peas try sharing the Hans Christian Anderson fairytale; Princess and the Pea Fairy maybe it will intrigue them into trying some.
To prepare fresh peas – remove from pod one pound of peas in a pod will yield about 1 cup of edible peas. Plunge shelled peas into a pot of boiling water, boil until tender about 5 to 6 minutes or place in a steamer and steam until tender for 5 to 6 minutes. Micro wave ½ cup peas with 1 tbsp water for three minutes covered on high. Let rest for one minute.
Storage: Buy peas in the pod and shells or buy frozen peas. Avoid canned as most have a high sodium content. Peas carry more protein than most vegetables and they are a good source of fiber. Fresh peas won’t keep long, use them quickly.
Peppers (buy organic)
The sweet bell peppers carry none of the fiery ingredient capsaicin found in chili peppers. Red peppers are the sweetest but green peppers are most plentiful. Other colors including white, yellow, and purple are available. Look for peppers with deep color, that should feel heavy for their size and their walls should be firm, soft water spots indicate decay. All peppers are an excellent source of vitamin C.
Storage: peppers can last 5 to 7 days depending on age keep refrigerated
Caution: chili peppers carry capsaicin a spicy hot substance that can cause severe irritation. Be cautious when preparing chili peppers in your own kitchen they should not come in contact with children and remember when preparing fiery chili peppers wear gloves so the irritating oils will not cause you harm.
Potatoes (buy organic)
White potatoes are sold as “new”, “general purpose” and “baking”. They all have a similar nutrition profile they carry a little protein, some potassium and fiber and small amounts of B vitamins, calcium and vitamin C. They are naturally low in sodium. Unfortunately most of the potatoes we eat are in the form of French fries and potato chips foods that are excessive in sodium and total fat. Use new and general purpose for mashing I personally love Yukon gold for making the creamiest mashed potatoes and Idaho and Russet are my favorite for baking and red new potatoes for steaming. If you are lucky your market or farmer’s market will carry fingerling potatoes and even purple potatoes these are heirloom vegetables being resurrected to diversify the food supply.
To prepare; mash potatoes peel, cut into equal size pieces place in a sauce pan bring to a boil and simmer until tender about 5-8 minutes use a fork to test for doneness. Drain and mash with enough milk and add a little butter and salt and pepper to taste.
To bake: wash the potato , prick the skin to prevent it bursting and bake at 350 until tender about 35 to 45 minutes depending on size. Insert a metal skewer before baking and it will cook in half the time. To microwave simply prick a clean potato and cook on high for 2 minutes and let rest for one. Cook longer if it is not soft to the touch. Scoop out the potato and mash with, formula or milk and a little butter when older.
Storage; potatoes can last for months in a cool dark spot.
Caution: The green color on potatoes can be caused by a natural but potentially harmful chemical called solanine. A small adult would have to eat 2 cups of entirely green potatoes to become ill but since infants and toddlers are so small their risk of sensitivity could be even greater making the obvious solution is to just avoid a potato with green patches.
Radishes
Shop for radishes less than 1” in diameter with good bright color and plump round shape. Avoid radishes with decayed radish tops. A radish contains very few calories and a little bit of fiber.
To serve: rinse and slice as part of a vegetable plate, they are hard and round like a carrot and can pose the same risk for choking to children slice or grate before serving to little ones.
Soybeans
The soybean is an ancient food and a source of protein for many cultures. Fresh soybeans can be boiled and eaten as a vegetable (edamame), pressed to make soybean oil or turned into soybean curd to make tofu or fermented to make soy sauce and tempeh. They can be dried and turned into soy bean flour and they are used as the protein source in textured vegetable protein (TVP) and of course they can be used to make soy milk and soy based infant formula.
To prepare soybeans; Most soybeans are found in the frozen food case where they have been quick frozen after having their “pod” removed and par boiled. They can be used in soups salads or served as a vegetable like peas.
Spinach buy organic
Look for leaves that are crisp and tender with small stems.
To prepare: pick over leaves discard any that look withered. Rinse spinach very well sand can cling to its broad leaves. Many spinach is “triple washed” already but I still like to rinse all my vegetable just to be sure. Frozen “fresh” spinach is an easy alternative to fresh. A good source of iron potassium and vitamins A, riboflavin, and vitamin C. It is also a good source of calcium but the natural oxalate in spinach binds with the calcium making it unabsorbable and therefore not a good source of calcium.
To cook: In a large skillet heat 1/4 cup water to a boil add a full pound of spinach or even more, cover, reduce heat to low and cook until the leaves wilt and are tender. Ten ounces of spinach cooks to about ¾ cup to 1 cup
Storage: fresh spinach should be washed and stored in plastic and used within two days.
Caution : In 2006 an outbreak of e-coli in organic spinach killed three people one of them a young child, for many this was surprising that ecoli could be present in organic foods but all fruits and vegetables organic or not are grown in dirt and therefore could come into contact with animal manure a source of ecoli. In most cases washing and cooking will take care of any microbes, since children are particular vulnerable it is recommended spinach be cooked before serving to a child. Proper cooking kills e-coli.
Spaghetti squash see zucchini
Summer squash see zucchini
Squash, winter
Acorn, and butternut, seem to be the most popular of the winter squash but there are other equally delicious varieties including butter cup Hubbard ( blue and green) delicious, banana and they all have the same cooking recipe. A good squash should have a hard tough skin this indicates ripeness and it should feel heavy when held. Make sure you cook squash until it is fully hot and baked through this seems to enhance flavor as does pureeing or mashing. Squash is a superb source of vitamin A and fiber .
To prepare: cut in half, scoop out seeds and bake 350 for at least 60 minutes. It should feel tender when poked with a fork. It can also be microwaved much quicker place the squash cut side down and microwave for 7-8 minutes, let rest for two minutes.
To mash: scoop out cooked squash, discard skin and mash with a hand masher or use an electric mixer for a very smooth texture, Add a small amount of butter for flavor =, season with salt and pepper. You can even add cinnamon or nutmeg or a splash of orange juice or maple syrup for a delicious new flavor.
Sweet potato aka yams
There are two types of sweet potato found in the U.S. market the most common is the moist round potato with a deep orange flesh and sweet taste the other is drier with a pale colored-flesh. The former is often incorrectly referred to as a yam but A true yam is the root of a tropical vine that is pale, starchy and not as sweet as what we call a sweet potato. Tropical yams are not grown commercially in the US. Look for sweet potatoes that have a clean smooth skin with no marks of decay. Sweet potatoes can decay much faster than white potatoes do not refrigerate but keep in a cool dark spot. They are a great source of potassium, fiber and vitamin A.
To prepare: scrub, prick the skin and bake 350 in the oven for 60 minutes or until very soft, (for ease of cleaning cook on foil sweet potatoes tend to "leak" as they near doneness) or microwave for three minutes or until cooked through. The key to a truly delicious sweet potato is cooking it until it is soft and mushy anything less will not be as delicious. For faster cooking peel, cut into ½ inch chunks cover with water and boil until tender, drain reserve liquid. Mash or puree with some of the cooking water.
Tips: every one wants to know if sweet potato is a better choice than a white potato a 4 ounce sweet potato carries a little more calcium and fiber than a white potato and a lot more vitamin A. The best thing about sweet potatoes is that we usually eat them in a healthful manner while potatoes end up topped with sour cream or fried or turned into chips.
Tomatoes
The most flavorful tomatoes are local grown because they ripen on the vine. They are a great source of vitamin C and most kids like them when older. Tomatoes are a great source of vitamin C and they carry a substance called lycopene that has health benefits including maintaining good vision and cancer prevention.
Look for tomatoes that are smooth and deep in color. If the tomatoes are not ripe they can finish at home but do not refrigerate un-ripen tomatoes it stops the process and makes them watery.
To serve: serve chopped or sliced
Tip: Prepared tomato products can be a big source of sodium. A medium size fresh tomato carries only 11 mg of sodium, 4 ounces tomato juice 400 mg sodium and 4 ounces tomato sauce 740 mg sodium. Use fresh or no salt added tomato products -eating cooked tomato products twice a week seems to prevent cancer.
Turnip
Turnips are a root vegetable with purple tops and sometimes sold with the greens attached like carrots. They have a strong flavor that I think tastes best when mashed, or pureed. They have a thick skin that must be peeled before cooking. Look for turnips that are firm and small to medium in size. Rutabagas are in the turnip family but are yellow fleshed and usually bigger than turnips and often sold with a wax coating on the skin to preserve freshness. They are cooked in the same way but may take a few more minutes of cooking time. Turnips are a good source of fiber, and potassium.
To prepare: peel and chop into ½ inch slices, steam 12-15 minutes or until tender. Puree or mash with butter and a small amount of milk.
Wax beans see beans fresh
Zucchini including spaghetti and yellow squash
Abundant in summer gardens, these mild flavored vegetables are a good source of fiber and a good source of potassium. Choose smaller squash that has a glossy skin avoid giant squash as they are likely to be over mature. Spaghetti squash is another summer squash with a flavor similar to zucchini and yellow squash but it cooks differently
To prepare zucchini and yellow squash: trim the ends but don’t peel. Cut into chunks add one tbsp water to one cup of squash and cook on the stove top for three to four minutes until hot and tender or steam for 3-5 minutes until very tender. Both zucchini and yellow squash is delicious cooked slowly on the stove top, long enough so each slice browns. Use a large skillet, heat 1 tbsp olive oil, add sliced zucchini or yellow squash, stir to coat each slice with a little oil , season with salt and pepper and cook on low heat ten minutes then turn each slice over and cook ten minutes more until all pieces are deliciously golden., Serve warm with a little grated cheese.
To prepare Spaghetti Squash: cut in half scoop out seeds place cut side down in a glass baking dish. Add 1/2 cup water to dish and bake covered for thirty minutes in an oven at 350 degrees or microwave on high for eight minutes and rest for two minutes. The squash should be soft when cooked. Scoop out the cooked squash it will come apart in long strands like “spaghetti”. Toss cooked spaghetti squash with olive oil and pepper or serve with a little butter or cheese or even spaghetti sauce. Zucchini and summer squash also taste delicious grated into a lettuce and tomato salad try it adds color, flavor nutrition and texture.
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