What The Veg: Brussels Sprouts

Brussels sprouts have come a long way since I was kid - when I had to eat them boiled (yuck!).  These days, I am a huge fan, continually delighted by all of the delicious preparations I am seeing on restaurant menus and in cookbook recipes.  Here are some of my favorite ways to serve up Brussels sprouts.

Dress them - These green beauties make an easy and delicious salad: Slice them up, drizzle on some apple cider vinegar, and toss in some walnuts.  I also love to slice them, toss with a lemon vinaigrette, some chopped pistachios, and diced avocado.  I love this recipe from Whole Living.


Roast them - Whisk together a maple marinade, pour over the Brussels and roast at 400 degrees for 30-40 minutes for a sweet and tangy veggie side dish.  Leslie Durso, one of my favorite food bloggers, has a yummy recipe here.


Saute them - I use this same preparation with spinach.  Try switching it up with Brussels sprouts instead.  Heat some vegetable broth or coconut oil in a pan with sliced garlic and shallots.  Cook until golden.  Slice Brussels in half (or buy shaved ones at Trader Joe's) and add to pan.  Saute until lightly toasted.  Season with salt and pepper and serve.

Skewer them - What a fun way to serve these little guys!  I can't wait to make them this way as an appetizer at my next party.  Click here for the recipe.

How do you like to eat your Brussels sprouts?  Please share in the comments section below.

What The Veg?: Tomatoes

Okay, so the tomato is technically a fruit, but I couldn't help posting about this wonderful food, especially with the beautiful varieties blooming this time of year.  I am fortunate to have a family friend who grows his own and has been delivering bounties to me often.  I thought I would be overwhelmed by tomatoes, but instead I am using them in delicious recipes - and running out!  They are so sweet right of the vine.  I just love tomatoes!  Here are a few ways I have been cooking them up this summer.

Chop Them:

Hand Pies
I first learned how to make these from a class I took with Spork Foods.  Here's how I prepared my last batch.






Ingredients:
1/2 package of vegan puff pastry (I use Aussie Brand at Whole Foods)
1/3 cup kalamata olives, roughly chopped
2-3 medium tomatoes, diced
4-5 leaves fresh basil, finely chopped
Juice of half a lemon
2 teaspoons balsamic vinegar (could use red wine vinegar too)
1 clove garlic, minced
1 tablespoon brown rice syrup
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions:
1. Thaw puff pastry sheet (keep the other sheet in the freezer.)
2. Preheat oven to 425 degrees.
3. Combine all ingredients (except puff pastry) in a bowl.
4. Slice the sheet into 4 squares.  In the center of each puff pastry, add a big tablespoon of the tomato mixture and fold corner to corner, making a triangle.  Pinch edges to seal.  Make 2 small cuts in top.
5. Place pies on a greased baking sheet.  Bake for about 20 minutes or until pies are golden.  Serve warm.

Salsa
This recipe is so simple, yet so delicious.  







Ingredients:
4 tomatoes, finely diced
3/4 white onion, finely diced
Juice of 2-3 limes (depending on how you like it)
Bunch of cilantro, finely chopped
Jalapeño, seeded and finely diced (I use a half, but add for as much heat as you like!)
Salt, to taste

Directions:
1. Combine all ingredients in a bowl and taste for lime and salt.
2. Serve with tortilla chips!
Note: You can change this recipe up easily by mixing in mango or avocado.

Puree them:

Gazpacho
This is my favorite soup to make and it is so refreshing during the warm summer months.  Since you prepare it all in a blender, prep and clean up are quick and easy.  This recipe is from Cooking with Trader Joe's.




Ingredients:

4 tomatoes
1 large cucumber (peeled if not organic)
1/4 red onion
1/2 red bell pepper
1/2 yellow or orange bell pepper (or green)
4 garlic cloves
2 Tbsp olive oil
3 Tbsp red wine vinegar
1/4 tsp black pepper
1/2 tsp salt
Hot sauce to taste
Avocado chunks for garnish

Directions:
1. Combine all ingredients in a blender until smooth and chill for about an hour to let flavors marry.
2. Top individual bowls with hot sauce and avocado.


Toss them: 

Tabbouleh
This is the recipe I use for my Greek Salad with Tabbouleh and Falafel.







Ingredients:

1 bag of 10-minute bulgur (from Trader Joe's)
1 tomato (small diced)
1/2 organic seedless cucumber (small diced)
1/4 yellow onion (small diced)
Juice of 1 lemon
1 package of parsley, finely chopped
Salt to taste

Directions:
1. Prepare bulgur as directed on package.  Spoon 1/2 into a mixing bowl and store the rest (I freeze it in a ziploc.)
2. Combine the rest of the ingredients with the bulgur.

Do you have any wonderful tomato recipes to share?  I would love to read them.  Please share in the comments section below.

What the Veg: Lentils

Okay, so lentils are really a legume and not a vegetable, but I have 3 zesty ways to serve up these baby beans.  But first, a little background in case you are new to wonders of lentils.  They range in color from yellow to red-orange to green, brown and black.  They also vary in size and are sold in many forms, with or without the skins, whole or split.  You can find them in most grocery stores, including Whole Foods, Sprouts, and Trader Joe's.  I like to use them to make salads, dips, and stews.  The possibilities are endless.

Lentil and Bruschetta Dip

My sis-in-law recently made this and I can't stop eating it.  It is so easy!

Ingredients:

1 package Trader Joe's steamed lentils (refrigerated section by lettuces)

1 tub Trader Joe's bruschetta (fresh in refrigerated section by hummus)

Directions:

Combine ingredients in a bowl.  Serve with bell pepper and cucumber slices.

Lentil Salad

I posted this recipe in a previous What's For Lunch post.  Click here to view.

  

Lentil Sloppy Joe's

This recipe comes from Chocolate Covered Katie.  I use red lentils for this dish. 

Ingredients:

2 15-oz cans lentils, drained and rinsed (about 3 cups cooked lentils)
1 tbsp minced garlic
1 1/4 tsp chili powder
1 tbsp ground cumin
1/2 tsp salt
3/4 tsp cinnamon
1-2 stevia packets, or 3-5 tsp sugar or sweetener of choice, or to taste
14 oz tomato sauce (I used no-salt-added)
up to 1 cup water
1 tbsp apple cider vinegar
2 tbsp soy sauce (or soy-free alternative)
optional: 1/2 an onion (diced) and 2 tsp oil

Directions: 
If making these on the stovetop: sauté the onion and garlic in the oil until onion is translucent. Add lentils and spices, stir, then add all other ingredients and cook uncovered (stirring occasionally) until thick like sloppy joe filling. If making this in the microwave: add all ingredients to a large microwave-safe dish (minus the onion and oil, which you won’t use with this method). Microwave until it boils, stir, then repeat the process until it is thick like sloppy joe filling. Makes about 5 cups.

The recipes above are just the beginning.  Lentils make a great soup, a variety of stews, and a fantastic topping on greens.  Lentil it up and share your recipes!

What the Veg?: Bok Choy

I am a bit of a bok choy nerd.  I actually crave this stuff!  I used to be very intimidated of this beautiful vegetable, not knowing how to cook or use it in recipes.  Now, I love cooking with it.

Bok choy comes in many sizes.  Use the baby stuff when using whole or raw in recipes, and the larger varieties when chopping or cooking longer.  Here are some of my favorite ways to serve it up.

Steam it - This is by far one of the easiest and most delicious ways to eat it.  I buy the baby bok choy (Trader Joe's sells a 6 oz package that is already washed and ready to go).  Steam them for about 3 minutes.  I drizzle a bit of ume plum vinegar (available at Whole Foods) over the leaves, and top with some cracked pepper.  This is my favorite way to eat it!

Ladle it - I found this recipe in Sunset magazine and adapted it using my favorite Teriyaki tofu from Trader Joes.  It combines some of my favorite ingredients: udon noodles, ginger and bok choy!

Bok Choy and Tofu Noodle Bowl
Serves 4

Ingredients:
1 package (7 oz) fresh udon noodles or other Asian noodles
2 teaspoon Shoyu (available at Whole Foods) or soy sauce
1 tablespoon toasted sesame oil
1 cup vegetable broth
1 package of Trader Joe's Teriyaki tofu
2 tablespoons vegetable oil, divided
1 tablespoon each of minced fresh ginger and garlic
4 baby bok choy (about 1 pound) - washed and leaves separated
4 green onions, trimmed and sliced


Directions:
1. Cook noodles according to package.  Drain and divide among 4 bowls.
2. Combine shoyu, sesame oil and broth.  Set aside.
3. Cut tofu into 1/2-inch wide sticks.
4. Heat the vegetable oil over medium heat in a large frying pan.   Add tofu and saute until heated through.  Remove tofu and set on noodles.
5. Add the other tablespoon of oil and add garlic and ginger.  Cook until fragrant (30 seconds).  Add bok choy and cook until wilted (about 5 minutes).  Add broth mixture and cook until hot, about 1 minute.
5. Spoon mixture over noodles and tofu.  Sprinkle with green onions.

Dip and Spread it - Use the leaves as you would chips or other dippers in your favorite sauces and dips.  My personal favorites are hummus (for dipping) and almond butter (for spreading).

Layer it - Instead of spinach or lettuce, try giving your sandwich some green with bok choy.

Wrap it - Make a carb free wrap with bok choy as your base.  Get really creative and make a "sushi" roll using the bok choy leaves instead of seaweed.

If you haven't already tried it, give yourself a treat and serve up some bok choy.  I know you will love it - and when you do, please let me know if the comments section below.

What the Veg?: Butternut Squash

Sautéed butternut squash

I got this recipe last month while training as a nutrition docent for my 4th grader's class.  It is super simple, but oh so delicious.  This recipe calls for sage, but think of the possibilities with thyme...or rosemary....

Try this recipe and I won't have to convince you that delicious veggies can always be prepared quickly and easily with just some fresh herbs and olive oil.

Sauteed Butternut Squash
1 bag of peeled, washed and cut butternut squash (another reason to love Trader Joe's)
1 teaspoon of olive oil
1 bunch of chopped sage

Heat olive oil in a skillet and add butternut squash.  Saute for 10-15 minutes until squash is tender.  Sprinkle with the fresh sage and serve.

Do you have a favorite way to prepare butternut squash?  I'd love to hear it.  Tell me in the comments section below.

What the Veg: 3 Ways to Cook Spaghetti Squash

Now that the weather is turning colder here in Southern Cal (well, kind of), I start longing for warm, comfort veggies.  For me, it is squash.  I love all the varieties, but the versatility and ease of spaghetti squash are a busy gal and mom's best friend.  It also looks so pretty!  The fact that my kids will eat it (okay, begrudgingly) and my husband actually asks for seconds (amazing!) are bonus points for me.  Here are three of my favorite ways to serve it up.

Note: For all of these recipes, you need to first roast it...Preheat oven to 400 degrees.  Slice spaghetti squash in half and scoop out seeds.  Place halves face down in a baking dish with about an inch of water.  Roast for about an hour until soft.  When cooked, scrape out the squash with a fork, creating lovely strings of "spaghetti."

Spaghetti squash and vegan meatballs

Top it: Make a batch of vegan meatballs (I love this grain and nut version from Veg News) and a your favorite homemade marinara and you have a healthier, lower carb version of "spaghetti" and meatballs.

Sauteed spaghetti squash with sundried tomatoes and basil

Saute it: Heat chopped fresh garlic in a saute pan with a tablespoon of olive oil.  Add in the spaghetti squash and heat until lightly golden.  Add in toasted pine nuts, sundried tomatoes.  Top with chopped, fresh basil.

Spaghetti squash salad with farro, dried apricots and hazelnuts

Toss it: Turn this veggie into an unexpected salad by tossing it with chopped, dried apricots (or other fruit of your choice, chopped hazelnuts (or your favorite nut), and farro (or other grain of your choice).  Make a simple vinaigrette or dress with your favorite salad dressing.  I like to mix 1 tablespoon of ume plum vinegar, 2 teaspoons of agave, and 1 tablespoon of olive oil for a sweet, yet tangy taste.

Do you have a spaghetti squash recipe that I should try?  Please share!

What the Veg?: Three Ways to Cook Kale

Kale has been the "it" gal of superfoods for a while now.  When it comes to dark, leafy greens, kale happens to be one of my favorites.  It comes in many varieties - Lacinato (aka Tuscan), curly gray-green, and red Russian.  It gets its hero rep because it is packed with beta carotene, vitamin C, vitamin K, iron, and a ridiculous amount of calcium.  It is super easy to prepare and maintains about half its volume when cooked, as opposed to spinach.  The popularity of this green star has even created a demand for it pre-washed and chopped in bags - a busy mom's best friend.  Below are three of my favorite ways to serve up this leafy powerhouse.

Sauteed kale

Saute it: This side dish is so easy to make and the aroma fills the kitchen with green goodness.  I chop 2-3 cloves of garlic (love, love, love garlic!) and sauté in a tablespoon or two of olive oil.  When the garlic turns lightly golden, add in a bag of pre-washed, organic kale.  I use tongs to move the kale around until it just starts to "wilt" or soften.  Turn off the heat and drizzle in a bit of balsamic vinegar and add a pinch of salt and pepper.  Toss to mix.

Make it meal: Serve over quinoa.

Kale chips

Roast it:  My kids love these "chips" which can act like a side dish or snack.  Preheat the oven to 375 degrees.  Spray a baking sheet with olive oil and spread chopped kale on the sheet.  Shake on salt and pepper to your liking and a bit of fresh, chopped garlic.  Roast for about 7-10 minutes, depending on your oven.  Chips should be crisp, but not brown.  For extra fun, sprinkle with nutritional yeast (available at Whole Foods).

Make it a meal: Serve alongside Gardein's Seven Grain Crispy Tenders or sliced tempeh.

Kale salad

Toss it:  This just might be my favorite kale salad (close tie between this and Veggie Grill's All Hail Kale salad!)

I use organic Tuscan kale (chopped and ready to go from Trader Joe's) and add in shredded carrots, shredded green cabbage, and halved cherry tomatoes.  For the dressing, I mix 1/3 cup Tamari or Bragg Liquid Aminos (both available at Whole Foods), 1/3 cup lemon juice and 1/3 cup olive oil.  I drizzle a tablespoon or so of the dressing over the veggies and gently massage the kale with my hands.  This tenderizes it a bit.  I top with fresh chopped avocado and sunflower seeds.

Make it a meal: Add in chopped tofu or garbanzo beans.

Do you have a favorite way to cook kale?  I'd love to get your recipe - please share!