Posts Tagged ‘vegetables’

Cooking Baby Artichokes

Artichokes seem like a scary vegetable when you first look at them all prickly and closed up. But they are easier to conquer than they look.

Truth be told, I used to avoid cooking artichokes until I started getting them in my organic deliveries. I’m very against wasting food, so I had to figure out what to do with them once they (literally) showed up at my door.

Of course, I get all excited thinking I’m going to make some fancy schmancy artichoke dip or something, and then end up just giving them the funny-eyeball for a few days before touching them.

My relationship with the once daunting artichoke has changed a lot since then, though. I have found a few very simple ways to make them that seem to work out just right for me.

First things first, mine are delivered, but if you’re picking them in the store you’ll need to know what you’re looking for. Tight, small heads without browning or bruising are ideal. They should be firm in the center area, but the leaves can be a little loose since you’ll snip those off anyway.

 

For almost any recipe, your prep will start the same. You will need to:

  • Snip off tough outer leaves
  • Clip the tips from remaining leaves
  • Cut off top quarter
  • Trim off woody stem
  • (see above picture)

From there, you can decide how you want to cook it. I have found that the simplest ways are plenty for artichokes because they have an amazing flavor all on their own.

Braise: Heat 2 teaspoons extra-virgin olive oil in a large skillet; add baby artichokes and cook for 1 minute, stirring constantly. Add 1 cup each white wine (or dry vermouth) and water and 1 teaspoon dried thyme (or rosemary or tarragon). Bring to a simmer; cover, reduce heat and cook until tender, about 15 minutes.

Grill: Halve artichokes, scoop out the choke if necessary, then toss with 1 tablespoon extra-virgin olive oil and 1⁄2 teaspoon kosher salt or sea salt. Pre-heat grill. Place the artichokes over direct, medium-high heat and cook, turning once or twice, until tender, about 8 minutes.

Microwave: Place artichokes in a large glass pie pan or baking dish, add 1⁄2 cup white wine (or dry vermouth), 1⁄2 teaspoon salt and 1 teaspoon dried thyme. Cover tightly and microwave on High until tender, about 8 minutes.

Steam: Place artichokes in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender, about 15 minutes.

*there’s a neat cross-over here too where you can steam them in the microwave. Use a microwave steamer bag (like the kind from ziploc), add a little butter, lemon juice and pepper directly on the artichokes and steam for roughly 7 minutes. Check to be sure they are soft and tender to know if they are done.

 

Click here to see other posts about artichokes

Thick Creamy Cauliflower Soup

Ingredients:

  • 1 Head Cauliflower
  • 1 Liter water
  • 1/2 Lemon
  • Salt
  • Black Pepper
  • Nutmeg
  • 2-3 Tablespoons Milk

Boil the cauliflower in the water with salt and milk until soft

Take out the big pieces of cauliflower (but you can leave the little ones for texture) and put them in a food processor. Blend until creamy and add back to the original pot to make a thick creamy soup

Add nutmeg, lemon and freshly crushed black pepper

It is absolutely delicious with a little shredded cheese and a tablespoon or so of sour cream on top, but is also quite lovely on its own.

 

The thing I love best about this recipe is that it is so versitile. If you are a creative kitchen sort of person, you can make this quite different by just changing one or two small things. Try these:

  • Use a soup stock instead of water to add a background flavor
  • Boild onions and carrots in the same water (but leave them out of the food processor) to add color and texture
  • Mix some cheese into the soup when you mix the cauliflower back in to make it all cheesy
  • Put flavored croutons on top

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Spiced Butternut Squash on a Stick

Ingredients:
1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. cayenne pepper
4 cups 1-inch butternut squash cubes (about 20 oz. or half a large squash) 
1 large onion 
2 1/2 cups firm cherry tomatoes (about a 1-pint container’s worth or 25 tomatoes)

Directions:
If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You’ll need 10 skewers.)

Combine seasonings in a small bowl or sealable bag and mix well. Set aside.

Place squash in a large microwave-safe bowl with 2 tbsp. water. Cover and microwave for 1 1/2 minutes, or until squash is slightly tender. Once cool enough to handle, uncover, drain any excess water, and set aside.

Cut onion into pieces roughly the size of the squash cubes. Evenly distribute veggies among the 10 skewers in this order: squash, onion, squash, tomato. (Don’t worry if it isn’t perfect!)

Lightly spray the loaded skewers with nonstick spray, and evenly sprinkle with half of the seasonings. Flip skewers and repeat on other side.

Bring a grill (or grill pan) sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until squash is tender and veggies are slightly blackened, 8 – 10 minutes per side. If using a grill pan, work in batches, removing pan from heat between batches to re-spray. (And don’t worry if the lid used for covering isn’t a perfect fit!) Serve and enjoy!

MAKES 5 SERVINGS

Nutrition PER SERVING (2 skewers): 78 calories, <0.5g fat, 125mg sodium, 19g carbs, 3.5g fiber, 5.5g sugars, 2g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

High Fiber Foods

Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.

Here’s a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

*Fiber content can vary between brands.

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