Viva Vegetables Cookbook

Viva Vegetables Recipes 2008-2009

J anet Anderson MS, RD Tamara Vitale MS, RD Â

Preface

We both love our teaching role in the dietetics programs at Utah State University, and our students are well aware that we like to weave the concept of vegetable‐eating into every class. Most students know that vegetables are rich in nutrients, but many don’t know about seasonal purchasing, selection, storage, or how to prepare vegetables simply and deliciously enough to turn them into the center of a meal.

People don’t eat nutrients — they eat FOOD, so we especially like to focus our teaching on the “how” rather than the “why.” Convincing a group of skeptical students to try Sesame Roasted Asparagus and then watching them come back for more is nutrition education at its finest. One of our dietitian colleagues, Amanda Archibald, says it best: “You have to put food in people’s mouths to open their ears.”

The recipes in this book were originally used in a research project in the USU freshman‐level course NFS 1020: Science and Application of Human Nutrition. They accompanied videos aimed at teaching college students how to incorporate vegetables into their lives. Food samples were provided after each video … imagine making caramelized onions for 350! It has been a rewarding project, and we hope it has opened minds and palates to the many meals that can be created by starting with a single vegetable. The videos and recipes are posted on USU’s Extension website and are used in the Food $ense Program, a program that teaches low‐ income families to eat better for less.

Since we both cook primarily by seeing what’s on hand and turning it into dinner (then turning the leftovers into another lunch or dinner), we used that focus in these videos and recipes. We sincerely hope our efforts promote good health, confidence to incorporate flexibility into any cooking style, and affirmation that good nutrition is all about nurturing ourselves and our families with simple, delicious food.

We enjoyed creating the Viva Vegetables videos and compiling these recipes. We learned plenty and had fun in the process — squash‐dropping demonstration and all. We very much appreciate everyone who helped us with this project, particularly McKensie Montgomery for coordinating our sometimes uncoordinated efforts, Nikki Kendrick for her superb computer skills, Heidi Wengreen for her research vision and expertise, Dennis Hinkamp for his creative multimedia efforts and his photogenic dog, Luba, for her unending vegetable‐tasting willingness.

Go forth and eat vegetables! Nourish yourselves and those you love.

Janet Anderson & Tammy Vitale

Table of Contents Viva Tomatoes………………………..………………………………... 1 Viva Peppers………………………………………….......................... 5 Viva Cauliflower…………………………...…………..........................11 Viva Winter Squash……………………………….……………………15 Viva Onions………………………………………………………...…...18 Viva Potatoes……………………………….………………………….. 21 Viva Salad Greens…………………………………………………….. 26 Viva Asparagus………………………………………………………… 32

Developed by Utah State University Dietetics Program Faculty:

Produced by:

Janet Anderson, MS RD janet.anderson@usu.edu

Dennis Hinkamp, Extension Communications Utah State University dennis.hinkamp@usu.edu

Tamara Vitale, MS RD tamara.vitale@usu.edu

More Viva Vegetables recipes and related videos can be accessed at http://usuextensionfoodpreparation.blogspot.com/

1

VIVA TOMATOES: Nothing compares to a vine‐ripened, fresh tomato – but canned tomatoes have their place, too.

Caprese Salad (Fancy But Simple Version)

Ingredients:

3‐4 fresh tomatoes, sliced

5 oz. fresh mozzarella cheese, sliced thinly

2‐3 Tablespoons extra virgin olive oil

1‐2 Tablespoons balsamic vinegar

8 basil leaves, sliced into thin ribbons

¼‐½ teaspoon salt

freshly ground black pepper, to taste

baguette‐shaped bread, sliced thinly

Directions:

On large plate or platter, alternate slices of tomatoes and cheese in a circular pattern.

Drizzle with oil and vinegar.

Immediately before serving, sprinkle with basil, salt and pepper.

To Serve: Top each slice of bread with tomato and cheese.

NOTE: To make this appetizer for a crowd (or to make it more portable), chop ingredients into a bowl and scoop mixture onto bread to serve.

MAKE MANY MEALS FROM TWO TOMATO COMBINATIONS

1) Italian‐Seasoned Tomato Mixture: Ingredients: 3‐4 fresh tomatoes, chopped 8 leaves fresh basil, sliced into thin ribbons (cut at last minute so it stays green) 2‐3 Tablespoons extra‐virgin olive oil 1‐2 Tablespoons balsamic vinegar ¼‐ ½ teaspoon salt freshly ground black pepper, to taste

NOTE: If tomatoes are not in season, use canned diced tomatoes.

If fresh basil is not available, use dried basil or Italian seasoning mix.

Directions:

Stir all ingredients together in bowl.

2

Italian Pasta Turn Italian‐Seasoned Tomato Mixture into a main meal:

Ingredients:

3‐4 C Italian‐Seasoned Tomato Mixture

1 lb. cooked pasta, any shape

1 can white beans, drained and rinsed

Parmesan cheese, grated (about 1 C)

Directions:

Mix Italian‐Seasoned Tomato Mixture, pasta, and beans together in a large bowl.

Pour into serving bowls and top with a sprinkle of cheese.

Optional add‐ins:

Drained tuna or cooked, chopped chicken

Leftover cooked vegetables, such as zucchini or corn

Olives

Note: This recipe makes great leftovers, even cold as a pasta salad.

Amazingly Simple Pizza Turn Italian‐Seasoned Tomato Mixture into a pizza:

Ingredients:

Boboli crust (or other pizza crust)

1‐2 C Italian‐Seasoned Tomato Mixture

1 C grated Parmesan or Mozzarella cheese, grated

Directions: Place crust on a baking sheet.

Sprinkle with tomatoes and cheese.

Bake as directed on package.

More meal ideas for Italian‐Seasoned Tomato Mixture: Add to scrambled eggs or omelets Add to sandwiches Add to chopped lettuce or spinach to make a salad

3

2) Southwest‐Seasoned Tomato Mixture Ingredients:

3‐4 tomatoes (fresh, chopped) OR 2 cans tomatoes, diced (can use a variety of seasoned

canned tomatoes such as Mexican‐seasoned, with added

peppers, with roasted‐garlic, etc.)

2 C corn (fresh, thawed frozen, or drained canned) 1 can black beans, drained and rinsed

Additional southwest‐type seasonings if desired, such as

cumin, oregano, chili powder, garlic (start with about 1/4 teaspoon and adjust as needed)

Directions: Stir all ingredients together in bowl.

Southwest Tomato Salsa Turn Southwest‐Seasoned Tomato Mixture into a vegetable‐filled snack:

Serve as a dip with tortilla chips or quesadillas

Southwest Burritos or Quesadillas Turn Southwest‐Seasoned Tomato Mixture into a meal for one person:

Ingredients:

1 flour tortilla (whole wheat tortillas are a good source

of fiber)

1 C Southwest‐Seasoned Tomato Mixture

½ C grated cheese

Optional additions:

avocado or guacamole

olives

onions or green onions, chopped

green or red peppers, chopped

Directions:

Place tomato mixture and cheese on top of tortilla.

Roll for a burrito or fold in half for a quesadilla.

Fry until lightly browned in a small skillet in 1 T canola oil, or microwave on a plate.

4

Tortilla Casserole Turn Southwest‐Seasoned Tomato Mixture into a casserole for a group:

Ingredients:

4‐5 C Southwest‐Seasoned Tomato Mixture, including juice

4‐5 flour or corn tortillas, torn up (can substitute tortilla chips

– about 2‐3 large handfuls)

Grated cheese, about 1 ‐ 1 ½ C

Directions:

In medium baking dish or casserole dish: place 1 C tomato mixture in bottom.

Top with layer of tortillas, then layer of cheese.

Repeat layers 2 or 3 times, ending with cheese.

Bake in oven at 350 degrees for 20‐30 minutes, or until cheese melts and mixture is bubbling.

Quick and Spicy Tomato Soup Turn Southwest‐Seasoned Tomato Mixture into a soup:

Ingredients:

2‐3 C Southwest‐Seasoned Tomato Mixture, including

juice

1 C cooked rice or pasta

Tomato juice as needed to thin soup

Directions:

Heat all ingredients together in saucepan.

Serve with grilled cheese sandwiches.

Southwestern Baked Potatoes Turn Southwest‐Seasoned Tomato Mixture into a REALLY quick meal:

Top a baked potato with a big scoop of the mixture. Add a little cheese and/or sour cream. Enjoy!

5

VIVA PEPPERS: Once you starting adding peppers – cooked or raw – to your meals, you’ll be hooked!

Simple Sautéed Peppers and Onions: Ingredients: 1‐2 Tablespoons extra‐virgin olive oil 3‐4 large red and green bell peppers, stemmed,

seeded, and cut into thin strips 1‐2 large onions cut into thin strips Salt and pepper to taste

Directions: Place oil in a large, deep skillet and turn heat to medium‐high; 1 minute later, add peppers and onions. Cook, stirring occasionally, until peppers and onions are lightly browned and very tender. Season with salt and pepper.

MAIN DISHES Using Simple Sautéed Peppers and Onions:

Chicken Fajitas: Turn Simple Sautéed Peppers and Onions into a Main Meal:

Ingredients: 4 boneless, skinless chicken breasts Fajita Seasoning Mix (recipe below) 2 Tablespoons extra‐virgin olive oil 6 tortillas: flour, corn or whole wheat 3 cups Simple Sautéed Peppers and Onions Sour cream Sliced green onions Grated cheese

Directions:

Cut chicken into strips and season with mix.

Place oil in a large, deep skillet and turn heat to medium‐high; 1 minute later, add chicken strips.

Cook for 2‐3 minutes. Turn chicken with spatula and cook for another 2‐3 minutes.

If pan is dry, add about 2‐3 Tablespoons of water.

Cook until chicken is cooked through. Add the Simple Sautéed Peppers and Onions.

Cook until mixture is heated through.

To Serve: Wrap chicken strips and sautéed peppers and onions in a tortilla. Serve with salsa, grated cheese, sour cream and sliced green onions.

6

Fajita Seasoning Mix: This spicy blend can be stored in a sealed container for future use.

Ingredients:

2 Tablespoons chili powder

1 Tablespoon salt

½ teaspoon cayenne pepper

¼ teaspoon crushed red pepper flakes

½ teaspoon cumin.

Directions: Mix well. Sprinkle on chicken pieces. Use this mix liberally if you want more spiciness, and use less if desired.

Add about ¼ cup of water to the seasoned chicken while you are cooking it if you want more sauce.

Southwest Pasta with Peppers and Onions Turn Simple Sautéed Peppers and Onions into a main meal:

Ingredients: 1 pound cooked pasta, any shape, drained 1 cup Simple Sautéed Peppers and Onions 1 can of seasoned diced canned tomatoes (a southwest flavor such as roasted garlic is good) 1 cup diced cooked chicken Salt and pepper to taste ¼ cup Parmesan cheese, grated

Directions: In a large bowl, combine the pasta, sautéed vegetables, canned tomatoes, chicken, salt and pepper. Pour into serving bowls and sprinkle with parmesan cheese.

Note: This makes great leftovers, even cold as a pasta salad

7

Scrambled Eggs with Peppers and Onions Turn Simple Sautéed Peppers and Onions into a breakfast meal:

Ingredients: 2‐3 large eggs 2 Tablespoons milk 2 teaspoons butter ½ cup Simple Sautéed Peppers and Onions Salt and pepper to taste

Directions: Crack eggs into bowl.

Add milk and beat lightly with a fork.

Preheat a large heavy skillet for 3 to 5 minutes over medium‐low heat.

When pan is heated, add butter.

When butter is melted, pour in eggs.

When eggs have set on the bottom, begin to stir eggs, lifting the cooked portions to the top.

When eggs are nearly cooked, add sautéed peppers and onions.

Cook until egg is set.

Season with salt and pepper to taste.

Breakfast Burrito Turn Scrambled Eggs with Simple Sautéed Peppers and Onions into another breakfast meal:

Ingredients: Scrambled Eggs with Peppers and Onions ¼ cup grated cheddar cheese 1 large tortilla: flour, whole wheat or corn 2 Tablespoons salsa 2 teaspoons sliced green onions

Directions: When egg and vegetable mixture (from recipe above) is still hot and in the pan, add the grated cheddar cheese and allow to melt.

Scoop mixture onto tortilla.

Roll up and top with salsa and green onions.

8

SIDE DISHES Using Simple Sautéed Peppers and Onions:

Zucchini, Corn, Peppers and Onions: Turn Simple Sautéed Peppers and Onions into a delicious side dish:

Ingredients: 1 Tablespoon extra‐virgin olive oil 2‐3 small zucchinis, sliced 1 cup frozen corn, thawed 1 cup Simple Sautéed Peppers and Onions

Directions: Place oil in a skillet and turn heat to medium‐high.

When pan is hot, add sliced zucchini.

Cook, stirring occasionally, until tender and lightly browned.

Season with salt and pepper to taste.

Add corn, Simple Sautéed Peppers and Onions and heat through.

Variation: Add one diced, cored and seeded jalapeno pepper to the zucchini while cooking.

This will add a little heat and a lot of flavor.

Using Simple Sautéed Peppers and Onions as a CONDIMENT:

Steaks, Burgers and Dogs with Simple Sautéed Peppers and Onions

Use Simple Sautéed Peppers and Onions as a condiment to spice up many meat dishes:

Top off steaks, burgers or hotdogs/bratwurst with a heaping portion of Simple Sautéed Peppers and Onions.

9

Using Raw Peppers:

Hummus with Pepper Strips: Try this flavorful dip with fresh vegetables, pita bread “triangles,” or as a sandwich spread.

If you don’t have time to make hummus from scratch, it is available commercially.

It’s especially tasty with pepper strips, cucumbers, jicama, and carrots.

Yield: about 3 cups

Ingredients: 2 16‐oz cans garbanzo beans, drained and rinsed 1 clove garlic, peeled 1/3 c tahini * 1 tsp salt Juice of 1 lemon ¼ tsp cayenne pepper, ground ¼ tsp cumin, ground ¼ tsp black pepper, ground 1/3 cup extra virgin olive oil 1 handful parsley 3‐4 green onions, cut into 1” pieces Water as needed (about 1/3 cup)

Directions: Place all ingredients in food processor or blender.

Add water as needed to form a smooth paste.

Adjust seasonings to taste.

To Serve:

Garnish with chopped peppers or a sprinkle of cayenne pepper if desired.

* Tahini is a smooth paste made from sesame seeds.

It is usually found by the peanut butter in grocery stores.

10

Southwestern Coleslaw Makes 10 servings Ingredients: 1 head cabbage, shredded or chopped 1 lime, cut in half 1 green or red pepper, chopped 1 bunch cilantro, chopped 1‐2 jalapeno peppers, chopped fine ½ C olive oil or canola oil Salt and pepper to taste

Optional ingredients: Corn, tomatoes, red or green onions

Directions: Place cabbage in large mixing bowl. Squeeze lime juice over cabbage and stir well. Add remaining ingredients and mix well. Add salt and pepper to taste. Refrigerate until flavors blend.

Garnish with pepper rings and a sprinkle of chili powder if desired.

Note: Recipe can be halved, but this salad keeps in the refrigerator for several days and just seems to get better as it “ages.”

11

VIVA CAULIFLOWER: People often consider cauliflower “stinky,” but these cooking techniques and seasonings will convince you otherwise.

Roasted Cauliflower If you think you don’t like cauliflower, try roasting it! Roasted vegetables become crisp on the outside, and soft and savory on the inside.

This method caramelizes the sugars and brings out the natural sweetness of most vegetables.Try roasting carrots, onions, winter squash, asparagus, or any root vegetable (parsnips, rutabagas, or turnips).

Ingredients: 3‐4 C cauliflower florets (cut large florets into quarters) 1 T olive oil Salt to taste

Directions: • Preheat oven to 425 degrees.

• Line a large baking sheet with foil or parchment paper.

• Wash and trim cauliflower, cutting each large floret into quarters.

• Dump onto baking sheet, sprinkle with oil and gently toss to coat all pieces.

• Spread cauliflower out so they are not touching, and make sure a flat side is facing down.

• Place pan into oven on a center rack and roast for 10 minutes.

• Turn pieces over with a spatula or tongs.

• Roast for another 5 minutes or until they are slightly browned and crispy.

• Remove from oven and sprinkle with salt or one of the seasonings below.

To Serve: Serve hot, warm, at room temperature or cold.

Sprinkle with Sesame Salt or toss with a little Peanut Sauce (recipes below) if desired.

Store roasted cauliflower florets for up to five days in the refrigerator – they reheat well and can be added to many recipes.

12

Steamed Cauliflower Steaming is a quick and simple technique for cooking cauliflower (or any vegetable). Cook it briefly to maintain a nice, crunchy texture.

Try topping it with Sesame Salt or Peanut Sauce (recipes below).

Ingredients: 3 cups cauliflower florets Directions: • Place a steamer basket in a medium saucepan. Add water to reach the bottom of the steamer.

• Cover pan and bring water to a boil. Remove lid and add cauliflower.

• Cover and continue to cook at medium‐high for about three minutes.

• Check tenderness with fork; it should be crisp‐tender.

• Remove from pan and serve immediately.

Microwaved Cauliflower Another quick and simple technique to cook cauliflower or other vegetables.

Ingredients: 3 cups cauliflower florets Directions: • Place cauliflower in a glass bowl and cover with a plate.

• Cook on high in microwave for 3 minutes.

• Check tenderness with fork; it should be crisp‐tender.

• Remove from pan and serve immediately.

Sesame Salt Once you sprinkle this simple, richly flavored mixture on your vegetables, you’ll never use plain salt again. Try it on any roasted or steamed vegetables; it’s also great on stir‐fried combinations, rice, or many entrees.

Ingredients: 2 Tablespoons sesame seeds ½ teaspoon salt

Directions: • Place sesame seeds in a dry skillet and heat over medium heat just until seeds begin to “pop” and smell toasty. Don’t overcook or they will become bitter.

• Place seeds and salt in a blender, food processor, or mortar and pestle and grind just a few pulses until seeds are broken up.

• Don’t overblend or you’ll end up with paste.

• Stores in a sealed jar in the fridge for 1‐2 weeks – but it probably won’t last that long!

13

Peanut Sauce/Dip This Asian‐inspired dip is great with fresh vegetables such as cauliflower, broccoli, and pepper strips.

Or, for an easy side dish, try adding a few spoonfuls to cooked (roasted, steamed, or microwaved) vegetables while they are still hot. Toss just until combined and serve immediately. Top with chopped peanuts for an added crunch.

Ingredients: ¼ C peanut butter 2 T hot water 1 T seasoned rice vinegar * 1 T soy sauce 1 T milk Pinch cayenne pepper (optional)

Directions: • In a small bowl, whisk peanut butter and hot water together.

• Add remaining ingredients and whisk until smooth.

• Use immediately or refrigerate for a few days.

• Adjust consistency as needed.

* Rice vinegar is found in most grocery stores near the salad dressings. “Seasoned” rice vinegar has a bit of sugar and salt added, and just a sprinkle adds a nice tang to many vegetables and side dishes. Buy a bottle – you’ll use it often.

Chopped Cauliflower Salad This easy recipe incorporates some amazing flavors of fall – cauliflower and apple. It has a wonderful crunchy texture, and the sweet apples tone down the stronger cauliflower flavor.

Ingredients: 5 Tablespoons reduced‐fat mayonnaise 2 Tablespoons cider vinegar 2 green onions, finely chopped ½ teaspoon caraway seeds (optional) ¼ teaspoon freshly ground pepper 3 cups chopped cauliflower (about ½ large head) 2 cups chopped romaine lettuce 1 tart‐sweet red apple (such as a Jonathan)

Directions: • Whisk mayonnaise, vinegar, onions, caraway seeds, and pepper in a large bowl until smooth.

• Add cauliflower, romaine, and apple; toss to coat.

• Serve immediately, or allow flavors to mingle for a few hours or overnight.

14

Cauliflower‐Cheese Soup This easy and delicious soup is a great comfort food — perfect for a cool fall or winter day. It uses starchy vegetables instead of heavy cream to make it creamy and rich. Use sharp cheddar cheese to add plenty of cheesy flavor with less fat and less cost. This basic recipe can be prepared substituting other vegetables such as broccoli or carrots.

Ingredients: 1 Tablespoon olive oil 1 ½ cups chopped onion 1 clove garlic, chopped fine 2 medium‐large potatoes, peeled and diced 1 large cauliflower, cut or broken into florets

(put aside 2 cups) 1 medium carrot, peeled and chopped 1 ½ teaspoons salt 4 cups water or broth 1 cup grated sharp cheddar cheese

(plus extra for garnish) ¾ cup low fat milk Salt and pepper to taste ¼ cup sliced green onions

Directions: • Place oil in a large saucepan, and turn heat to medium‐high. When pan is hot, add the onions and garlic.

• Cook, stirring occasionally, until onions and garlic are lightly browned and tender. Add the potatoes, cauliflower (except the 2 cups reserved), carrot, salt, and water. Bring to a boil, and simmer until vegetables are very tender.

• Puree in a blender or food processor (or mash with a potato masher if you prefer a chunkier soup) and transfer back to pan.

• Break reserved cauliflower into small pieces and steam or microwave just until tender. Add cauliflower, cheese and milk to the soup.

• Heat gently over low heat just until heated, stirring frequently.

• Add salt and pepper to taste. Serve immediately.

To Serve: Top with a little grated cheese and sliced green onions.

15

VIVA WINTER SQUASH: A plethora of sizes, shapes and colors – all tasty and nutritious.

Cutting Winter Squash:

A few types of squash (such as Butternut) can be peeled with a sharp vegetable peeler, but this doesn’t work well on squash with ridges or bumpy skin. Most winter squash varieties have very tough, hard skins – so it’s easier to cook them with the skin on.

• Cut squash in half. Always use a sharp knife with a long blade for safety. Use a spoon to scrape out seeds and stringy fibers.

• Some squash varieties with thinner skins (such as Delicata and Butternut) are quite easy to cut.

• Large squash with tough skins (such as Hubbards) can be difficult to cut. To keep things safe, work on a flat surface.

• Cut into the squash and bear down. Cut next to the stem rather than through it.

• If a squash is too tough to cut and will fit into your oven or microwave, you can bake or microwave the squash just until it’s soft enough to cut into pieces.

• As a last resort – you can always drop large, tough squash on the floor to break them open.

Messy – but effective! Consider placing squash in a plastic trash bag before dropping it to contain the mess.

16

Cooking Winter Squash: • •

• • •

Preheat oven to 400 degrees. Place squash pieces on a cookie sheet. Optional: line the cookie sheet with foil for easier clean‐up.

There are two methods to bake squash – try both to see which you prefer for different varieties of squash.

1) Rub squash with a little olive oil and bake uncovered. This will provide a “roasted” flavor and some browned, caramelized sections.

2) Add about ½ C of water to the pan and cover with foil. This method results in moister “steamed” squash.

Whichever method you use, check for tenderness with fork after about 45 minutes. This is probably long enough for smaller squash, but larger squash may need up to 90 minutes to become tender.

Squash can also be microwaved until fork‐tender.

When tender, squash can be cubed or mashed.

Seasoning Winter Squash: Many varieties of winter squash are so flavorful and sweet that they taste delicious with just a little salt and pepper and a bit of butter or olive oil. Or, try some of these suggestions for a nice change.

• For a “sweet” side dish: Season squash with spices like cinnamon, nutmeg, allspice, or ginger.

Spice blends such as pumpkin pie spices or apple pie spices work well, too. Drizzle with honey or maple syrup, or add a bit of butter and brown sugar.

• For a “savory” side dish: Season squash with chili powder, garlic, grated cheese, or herbs such as parsley, oregano, or sage. Add a little butter or a drizzle of olive oil.

• To adjust consistency, add some milk or cream, orange juice, or apple juice.

• Season with salt and pepper as desired.

Freezing Leftover Cooked Squash: Never throw cooked squash away! Cook as much as you can fit into your oven at once, and freeze leftovers in meal‐sized amounts in freezer bags or containers. Move containers from the freezer into the fridge in the morning, and the squash will be thawed and ready to heat (or add to another recipe) by dinnertime.

17

Spaghetti Squash with Marinara Turn spaghetti squash into dinner!

Serve this simple recipe with salad and crusty bread.

Ingredients:

2 cups cooked spaghetti squash

1 cup prepared marinara sauce

2 T grated parmesan cheese Directions:

Place hot squash on plate.

Cover with hot marinara sauce.

Sprinkle with Parmesan cheese.

Spaghetti Squash with Mushrooms and Herbs

Ingredients:

2 ½ lb spaghetti squash 2 tablespoons butter ¼ cup finely chopped onions 2 cups thinly sliced mushrooms 1 tablespoon minced fresh parsley leaves 2 tablespoons minced fresh chives ¼ cup freshly grated Parmesan cheese Salt and pepper to taste

Directions: Cook whole squash in microwave for 3‐4 minutes to soften. Remove from microwave and cut in half lengthwise. Remove seeds using a large spoon. Place squash halves face down in a large baking dish; add water to about 1 inch depth. Bake in the oven for about 45 minutes to 1 hour (or in the microwave for 10‐12 minutes) until it feels soft when pressed. Let the squash stand for 5 minutes.

While the squash is cooling, cook the butter, onion and mushrooms in the microwave for about 5 minutes until the mushrooms are soft, stirring once after 2‐3 minutes. Scrape the flesh of the squash into a bowl using a fork or spoon, and toss it with the mushroom mixture, parsley, chives, Parmesan cheese, and salt and pepper to taste.

18

VIVA ONIONS: The aroma of cooking onions will let everyone entering your house know that something good to eat is in store.

Sauteed Onions Make plenty. Cooked onions can be stored in the refrigerator for several days or longer. You can add cooked onions to just about anything (except dessert!).

Make sure to use a large, heavy‐bottomed pan. A large skillet works best, but a large soup‐type pot will work, too. The flavor of onions changes as it cooks, from sharp and pungent to complex and sweet. This process is called caramelization.

Ingredients:

2 T olive oil

6‐8 thinly sliced onions Directions: Heat oil over medium heat. Add onions. Stir occasionally until done. “Done” is flexible according to your desired result. Timeframes are given in ranges (below) since cooking time will depend on level of heat, type and size of pan, and variety of onions.

Use these times and descriptions as a guideline. Reduce heat if you plan to cook longer.

• • • •

5‐7 minutes: Translucent, wilted, still very “oniony” flavored 15‐20 minutes: Pale golden color, softened, still “oniony” tasting 25‐40 minutes: Browned and starting to melt; onion flavor replaced with sweetness 45‐60 minutes: The color of maple syrup, with a jam‐like texture and caramelized flavor.

25‐40 minutes

5‐7 minutes

45‐60 minutes

15‐20 minutes

To Serve:

Add browned or caramelized onions to pizzas, omelets, sandwiches, burritos or quesadillas.

Serve as a side dish or condiment, or eat with bread or crackers and cheese.

19

Roasted Onions: Another method for cooking onions that also imparts sweetness and rich flavor. Use a large roasting pan or cookie sheet with sides.

Roasted onions are delicious with a drizzle of Balsamic Glaze (recipe follows).

Ingredients:

Directions: • • •

2 T olive oil 6‐8 onions, quartered or cut into thick slices

Preheat oven to 400 degrees.

Place onions on pan. Sprinkle with oil and toss with hands to coat.

Place in oven on middle rack. Stir every 10 minutes with spatula until deeply browned but not blackened (about 40‐50 minutes, depending on size and quantity of onions).

• Season with salt and pepper.

Note: Other herbs (rosemary, thyme, etc.) can be added about halfway through cooking time.

Balsamic Glaze This flavorful glaze intensifies caramelized onions. A little goes a long way, so use sparingly.

Balsamic Glazed Onions were the favorite food (again!) this year at our Thanksgiving Day feast.

No one will ever guess how simple they really are to make.

Ingredients:

3 Tablespoons butter

1 ½ Tablespoons sugar

3 Tablespoons balsamic vinegar (do not substitute another type of vinegar)

Directions: In a small saucepan over medium heat, melt butter. Add sugar and stir just until dissolved. Add vinegar and cook until slightly thickened. Drizzle over roasted vegetables. Store any leftover glaze in the refrigerator and gently reheat before using.

20

Tropical Salsa This tangy, crunchy salsa is perfect as a dip or as a flavorful topping for many entrees.

Ingredients: 1 pineapple, chopped (can use canned if needed) 1 mango, chopped (or other seasonal fruit such as peaches or melons) 1 large sweet onion, chopped (or 2 C sliced green onions) 2 kiwis, chopped ¼ jalapeno pepper, minced (or more to taste) 1 red pepper, chopped ½ bunch cilantro, chopped 2 T lemon or lime juice Salt and pepper Directions: Combine all ingredients in large bowl. Cover and refrigerate several hours or overnight. Adjust seasonings.

To Serve: Serve with chips, on chicken or fish, on rice or in wraps.

Pickled Red Onions This simple recipe turns red onions into a pink, crunchy pickled condiment that is a perfect addition to many foods.

They will keep for weeks in a tightly covered container in the refrigerator.

Ingredients: 3 medium‐size red onions (about 1 pound) 4 cups boiling water ½ cup cider vinegar ½ cup water 3 Tablespoons sugar or light‐colored honey ½ teaspoon salt Freshly ground black pepper (a few grinds) Directions: • Peel the onions and slice them as thin as you possibly can with a very sharp knife. Transfer them to a medium‐size bowl.

• Pour the boiling water into the bowl, and let the onions soak for 5 minutes. Drain thoroughly in a colander.

• While the onions drain, combine the marinade ingredients in the same bowl, and mix well.

Stir in the onions, and let them sit in the marinade for about 10 minutes.

• Transfer the onions with all the liquid to a jar with a tight‐fitting lid, and chill until very cold.

To Serve: Serve next to or over hot or cold bean and grain dishes, with (or in) pasta salad or potato

salads, on sandwiches, or on toast or crackers with cheese as an hors d’oeuvre.

21

VIVA POTATOES: Potatoes are the ultimate comfort food — and so versatile. Anytime you have extra space in a hot oven, throw in a few spuds.

You’ll be glad you did!

General Directions: • • • • • • •

Select firm potatoes without soft spots, green spots, or sprouts.

Choose high‐starch potatoes such as Russets for drier, more crumbly results (mashed potatoes) and waxy potatoes for moister results (for salads or fried potatoes). However, this rule is flexible!

Do not store in the refrigerator; store in a well‐ventilated, dark, cool area.

Scrub well or peel. Remove any black spots, green spots, or eyes.

If you must peel and cut potatoes ahead of time, cover with water to avoid discoloration. However, this does reduce nutrient content.

Boil, bake, or microwave (see below) and use in the following recipes.

Browned potatoes exposed to air.

Desired tenderness can vary depending on intended use Prevent this by covering with water. and personal preference.

General Cooking Instructions:

Boiled Potatoes (produces moist and tender flesh): • • • •

Scrub or peel the potatoes. Cut into equal size pieces or cook whole.

Put the potatoes in a large sauce pan; cover with cold water.

Add a pinch of salt and boil until tender. This takes about 15 to 30 minutes depending on size and variety of potatoes.

Remove the potatoes from water, reserving the water for thinning the potatoes if you plan to make mashed potatoes.

Baked Potatoes (produces crisp and flavorful skins): • • • •

An oven temperature between 350‐425 degrees works best.

Poke some holes in potato with a sharp knife to help release steam and prevent explosions Bake for about an hour or until a knife goes in easily.

Do not wrap in foil unless you want a “steamed” potato with moister flesh and skin.

22

Microwaved Potatoes (Produces moister skin and flesh) • • •

Fast, but not as flavorful as baked potatoes Arrange in “spoke” formation on a plate. Poke a few holes with a sharp knife to help release steam.

Microwave on high until tender – about 5‐8 minutes depending on microwave oven and quantity of potatoes. (Rotate potatoes halfway through cooking if microwave does not have automatic turntable.)

Mashed Potatoes

Ingredients: 3 pounds russet or Yukon Gold potatoes, boiled until very tender

Salt and pepper

2‐ 4 Tablespoons butter or olive oil

1 cup warmed milk, cream, buttermilk, or cooking water

Directions: • Mash the potatoes with a potato masher, ricer, fork, or hand‐held mixer.

• Add the butter or olive oil.

• Gradually beat in the warm liquid until the potatoes are smooth, moist and light.

• Season with salt and pepper.

Mashed Potato Pie with Cheese This is a simple and tasty way to turn your leftover mashed potatoes into a meal.

Ingredients:

5 cups seasoned mashed potatoes

2 eggs, beaten

Salt and pepper

2 Tablespoons butter or olive oil

½ cup grated sharp cheddar cheese

Directions: • Stir eggs into the mashed potatoes. Season with salt and pepper.

• Place butter or olive oil in a large ovenproof skillet over medium heat.

• When the butter is melted, put mashed potatoes in the pan and press down a bit to spread them around evenly.

• Cook, undisturbed, until they brown around the edges, 10‐12 minutes.

• Put the pan into oven and bake until pie is golden brown on top, about 30 minutes.

• Sprinkle cheese on top of the pie and place under broiler, about 4 to 6 inches from the heat source until cheese is melted.

23

• •

Remove pan when cheese is bubbling.

Cool in pan for a bit, then run a knife around the edge of the pan to make sure nothing is stuck.

Slide pie out of the pan and onto a serving plate. Cut into wedges

•

To Serve:

Serve immediately or at room temperature. Top with salsa and sour cream if desired.

Mashed Potato Soup This recipe is from Goldie Anderson, a 98‐year‐old woman who lived through the Great Depression and the Dust Bowl of the 1930s. During those tough times she learned to use all of her leftovers. She often turned leftover mashed potatoes into yet another meal – soup!

Ingredients:

2 Tablespoons olive oil or butter

1/2 medium onion, finely diced

2 small bay leaves

3 cups low fat milk

3 cups mashed potatoes

Salt and pepper

2 Tablespoons chopped parsley, if desired

2 Tablespoons grated sharp cheddar cheese, if desired

Directions: • Heat oil in a heavy soup pot over medium heat.

• Add onions and bay leaves and cook slowly until onions are tender.

• Add milk and bring to a simmer.

• Add mashed potatoes. Mix well with a large spoon.

• Cook until soup becomes smooth.

• Remove bay leaves.

• Season with salt and pepper to taste.

To Serve: • Garnish with chopped parsley or sprinkle with grated cheese.

24

Lemon Pepper Home Fries and Steak A quick meal for 3‐4 people. Lemon pepper adds zesty flavor to the steak and home fries. Broil them together while you toss a salad and set the table.

Ingredients: 1 ½ pound boneless beef top sirloin steak, cut 1 ¼ inches thick Steak Seasoning: 3 large cloves garlic, crushed 2 tsp dried oregano leaves ½ teaspoon lemon pepper Home Fries: 1 Tablespoon olive oil

½ teaspoon lemon pepper

3 all‐purpose potatoes, each cut into 6 lengthwise

wedges Directions: • Combine steak seasoning ingredients; press into both sides of steak.

• In medium bowl, combine oil and ½ teaspoon lemon pepper. Add potatoes; toss to coat.

• Place steak on one side of rack in broiler pan so surface of meat is 3‐4 inches from heat.

Arrange potatoes on the other side. Broil 18 to 20 minutes until steak is rare to medium (145‐160 F) doneness and potatoes are tender, turning steak and potato wedges once.

To Serve: Trim fat from steak. Carve steak crosswise into slices and serve with potatoes.

Cottage Fries Another way to use up those “extra” cooked potatoes in your fridge. Serve as a side dish or in egg burritos.

Ingredients: 3‐4 cooked potatoes, cut into 1” cubes (or coarsely grated for

Hash Browns) 2 T oil (olive or canola)

Directions: • Heat oil over medium heat in heavy skillet.

• Add potatoes in single layer • Allow to cook for about 10 minutes or until they begin to brown around the edges.

• Turn with spatula.

• Continue to cook, without stirring too often. Be patient! This takes about 20 minutes. If they start to stick, add a little more oil.

Serving Suggestions: • Add chopped onions halfway through cooking process.

• Season with herbs or spices such as smoked paprika, chili powder, oregano.

• Reduce heat and add a few scrambled eggs when potatoes are nearly done. Roll into a tortilla with salsa for a quick breakfast, lunch or dinner.

25

Easy Potato Salad If you are a dill pickle lover, you’ll really enjoy turning your leftover potatoes into this crunchy salad. If you REALLY love pickles, add more pickle juice! Chopped red peppers are also a delicious addition.

Ingredients: 4 C cooked, cubed potatoes 2 hard boiled eggs, chopped ¼ C celery, chopped ¼ C onions or green onions, chopped ¼ C dill pickles, chopped ½ C light mayonnaise 2 T buttermilk or milk 1 T dill pickle juice 1 T prepared mustard (optional) Paprika (optional) Directions: • In a large bowl, combine first five ingredients.

• In a small bowl, combine remaining ingredients.

• Pour dressing over potato mixture. Gently mix until combined, adding salt and pepper to taste.

• Garnish with paprika and serve immediately or cover & refrigerate to serve chilled.

Baked Potato Bar Here’s another easy way to turn baked potatoes into meal — for yourself or for a crowd. Try some of the suggested toppings below or come up with your own favorite combinations based on what you on hand.

Or, ask your guests to bring a topping for a make‐your‐own‐potato‐creation party.

Ingredients: Baked Potatoes

Topping Suggestions: • Baked beans • Chili • Cottage Cheese • Grated Cheese • Salsa • Chopped tomatoes • Green onions • Broccoli, steamed or raw • Red or green peppers • Sliced olives • Sour cream • Bacon bits • Sunflower seeds Directions: • Place potatoes on a platter. Place toppings in small bowls surrounding potatoes. Let the creativity begin!

26

VIVA SALAD GREENS: Knowing how to make a delicious and beautiful salad makes everyone think you are a great cook.

Lettuce Salad Green Varieties: • • • •

Butterhead– loose heads, bright green leaves, buttery texture, mild flavor.

Crisphead (such as iceberg) — Crisp texture and very mild flavor. Least nutritious of the salad greens.

Looseleaf – doesn’t form heads – leaves are joined at stem. Red leaf and green leaf.

Romaine— key ingredient in Caesar salads. Has a loaf‐like shape with darker outer leaves. Strong taste and crispy texture.

Non‐Lettuce Salad Greens: • • • • • • •

Spinach — two varieties: savoy (curly leaf) and flat (smooth leaf) Arugula — tender with a peppery, slightly bitter flavor. Delicious with fruity dressings.

Radicchio — red broadleaf head; distinctive bittersweet flavor when raw. Can be grilled or roasted. Colorful garnish.

Watercress – small heart‐shaped leaves. Peppery flavor.

Mache– Lamb’s lettuce; spoon‐shaped; sweet hazelnut taste; use in salads or cooked like spinach.

Others: Endive, bok choy, collard greens, mustard greens, Swiss chard, dandelion greens.

Mesclun — word used to denote any mix of young greens

27

Purchasing Salad Greens: • • • • •

Salad greens can be purchased in heads, bunches, or prewashed in bags or boxes.

Prewashed mixes are often packaged in modified atmosphere packaging (MAP) which increases the shelf life.

Look for leaves that are not wilted and free from blemishes.

For lettuce, choose heads that are compact and firm.

Prebagged, prewashed greens will cost four to five times more than buying greens in heads or bunches.

Cleaning and Storing Salad Greens: • • • •

Wash or rinse the greens; drain in a colander or spin in a salad spinner.

Wrap in a cloth or paper towel, then refrigerate in a plastic bag in crisper drawer.

Protect from freezing.

Store greens away from apples, pears, and bananas since these fruits release ethylene, a ripening agent that will speed ripening and decay.

Eat within about 10 days of purchase.

Preparing Salad Greens: • • • •

Greens bruise easily, so handle carefully.

For spinach or leafy greens, sort through and discard wilted or discolored leaves.

For head lettuce, slice bottom off and pull leaves apart.

Cut or tear into bite‐sized pieces right before serving to minimize browning.

Salad Dressing Basics: • • •

Dress immediately before serving to avoid wilting.

Make sure greens are dry so dressing will adhere well to leaves.

To get the most flavor for the fewest calories (and less cost): Dress entire salad in a big bowl. Toss thoroughly with salad “hands” or large spoons.

Making a Simple Vinaigrette from Scratch: • • • • •

Use flavorful oils: extra virgin olive oil, walnut oil, or hazelnut oil.

Use flavorful vinegar: balsamic, pomegranate or raspberry red wine vinegar. Seasoned rice wine vinegar is mild and slight sweet. You can also try lemon juice or orange juice in place of vinegar.

Add seasonings as desired such as herbs or mustard.

Add salt and freshly ground black pepper to taste Typical oil to vinegar ratio: o 3 parts oil to 1 part vinegar (or other acid) o If you choose a strong‐flavored oil and a mild acid – 2:1 can work. o Some recipes, such as the one below, include a sweet ingredient. These dressings work well on tangy or slightly bitter greens.

28

• • •

Getting oil/water to mix is called emulsification. If you put oil and vinegar in a blender, it will turn creamy and stay mixed.

You can also shake in a jar or use a whisk or immersion blender Whichever method you use, if it separates you can just give it a good shake.

Poppyseed Vinaigrette: This dressing is delicious on spinach or other strong‐flavored greens. It’s so flavorful that a little dressing goes a long way. Try adding seasonal fruits such as strawberries or peaches, nuts, and a sprinkle of feta cheese.

Ingredients: 1/3 C canola or olive oil 1/3 C honey or maple syrup 1/3 C vinegar (try various types: balsamic, raspberry, or rice vinegars are good) 1 T poppyseeds ½ t black pepper 1 T Dijon mustard (whole grain adds nice texture) Directions: Combine all ingredients in a small bowl or jar. Whisk or shake to mix.

29

Turning Salads into a Main Meal (see table below) • • • •

Choose salad green(s) Choose vegetables/fruits to add Add a protein source: cheese or another protein‐rich option Add some crunch

Salad Greens

Vegetables

Fruits

Cheeses

Romaine Red Leaf Green Leaf Spinach Spring Mix Iceberg Mache Cabbage Arugula Dandelion greens Baby beet greens Mesclun

Broccoli Carrots Beets Olives Corn Celery Avocado Tomatoes Cucumber Onion Sprouts Peas Bell Pepper Cauliflower Radishes

Pineapple Apples Pears Mangoes Strawberries Dried cranberries Oranges Grapes Raisins

Mozzarella Feta Parmesan Blue Cheese Cheddar Cottage Cheese

Other Protein Crunch Options Kidney beans Croutons Black beans Seeds Pinto beans Nuts Garbanzo beans Tortilla chips (crumbled) Almonds Pecans Pepperoncinis Walnuts Small crackers Cashews Pine Nuts Chicken or Turkey Beef or Pork Tuna or Salmon Sunflower seeds Pumpkin seeds Hard‐boiled eggs

30

Salad Combination Ideas to Help You Get Started:

Spinach Salad Ingredients:

Spinach

Strawberries, sliced

Mandarin oranges, drained

Dried cranberries

Almonds, sliced

Red onions, sliced

Feta cheese

Directions: Combine all ingredients in the proportion that you like. Dress with Poppyseed Vinaigrette.

Taco Salad Ingredients:

Salad greens

Black beans, rinsed and drained

Corn, canned or frozen, drained

Tomatoes, diced

Radishes, sliced

Green onions, sliced

Avocado, sliced

Tortilla chips, broken into bite‐sized pieces Directions: Combine all ingredients in the proportion that you like. Dress with a combination of sour cream and salsa or another dressing of your choice.

31

Greek Salad

Vinaigrette Suggestion: Ingredients:

1/2 C olive oil

Spinach

1/4 C red wine vinegar

Tomatoes, diced

1 t garlic powder

Cucumbers, sliced

1 teaspoon dried oregano

Red onion, sliced paper‐thin

1/4 C lemon juice

Feta cheese

Salt and pepper

Sunflower seeds

Kalamata olives, pitted

Pepperoncinis

Directions: Combine all salad ingredients in the proportion that you like.

Whisk oil, vinegar, garlic powder, oregano and lemon juice in bowl to blend.

Season to taste with salt and pepper.

Add a little vinaigrette to salad and toss to coat.

Tuna Salad Ingredients:

Salad greens

Tuna, packed in water, drained

Garbanzo beans, drained

Pickled beets, drained

Bell peppers, sliced (any color combination: red, yellow, green, orange)

Pea pods

Croutons Directions: Combine all ingredients in the proportion that you like. Dress with a vinaigrette.

32

VIVA ASPARAGUS: Asparagus is tastiest and least expensive between March and June. Remember that a change in urine odor is normal and temporary. Enjoy asparagus as often as possible in the spring — it’s quick to cook and simple seasonings can really enhance its flavor. The secret is: don’t overcook asparagus!

General Instructions: • • • • • • •

Select asparagus with firm, sturdy stalks with tight heads. Cut ends should not be dry or woody.

Wrap cut ends in a damp paper towel and put in moisture‐proof wrapping. Eat fresh asparagus as soon as possible, but it can be refrigerated for 2‐3 days.

Rinse thoroughly with cold water when ready to use.

To trim, snap off stem ends. Stalks will naturally break where the woody part ends and tender part begins. Or, for fat stalks, peel bottom 1/3 of stalk with vegetable peeler to remove tough skin.

Steam, microwave, roast, or grill (see below) and use in the recipes that follow.

Do not overcook! Asparagus should be tender but maintain a crunch. Use the “bite test” to best determine when it’s done.

If you plan to serve asparagus cold or add it to a salad, shock in ice water after cooking to stop cooking process. Drain and chill immediately. Refrigerate for up to two days.

Spring produce: asparagus, snow peas, radishes, strawberries, and green onions

33

Cooking Instructions:

Steamed Asparagus: • • • • •

Wash and trim asparagus.

Bring an inch of water to boil in a pan with a steamer insert in the bottom.

Cover pan. Steam just until the thickest stalks can be pierced with a sharp knife.

This takes about 2‐ 5 minutes depending on thickness of the stalks.

Season (see suggestions below) and serve immediately.

Microwaved Asparagus: • • •

Lay asparagus on microwave‐proof plate or shallow dish with about 2 Tablespoons water; cover with lid or plate.

Microwave on high for 2‐3 minutes, shake the container, and continue to microwave at 1‐ minute intervals, or just until the thickest stalks can be pierced with a knife (or use the bite‐ test).

Season (see suggestions below) and serve immediately.

Roasted Asparagus: • • • • •

Pre‐heat oven to 400 degrees.

Line baking sheet with foil if desired.

Lay asparagus in a single layer on baking sheet and sprinkle with olive oil, salt and pepper.

Toss with hands until evenly coated.

Roast for 5‐10 minutes, or just until the thickest stalks can be pierced with a knife (or use the bite‐test).

Season (see suggestions below) and serve immediately.

Grilled Asparagus: • • •

Best cooking method in the summer since it keeps the heat out of the kitchen and adds a wonderful flavor.

Arrange asparagus in rows on wooden or metal skewers if desired. Brush with olive oil.

Grill on hot grill, turning once or twice, just until the thickest stalks can be pierced with a sharp knife (or use the bite‐test). This takes about 2‐5 minutes, depending on the size of the stalks and the temperature of the grill.

34

Recipes

Asparagus with Tomato Vinaigrette Ingredients: 1 pound large asparagus spears, trimmed ¼ cup plus 2 Tablespoons olive oil ¼ cup red wine vinegar Salt and pepper to taste 1 small tomato, finely chopped ¼ green bell pepper, finely chopped 1 green onion, finely chopped 1 Tablespoon chopped parsley 1 hard‐boiled egg, finely chopped

Directions: • Cook asparagus using the method of your choice just until tender.

• Drain. Shock in ice water until cold and drain. Cover and chill.

• Whisk oil and vinegar in small bowl to blend. Add tomato, bell pepper, green onion and parsley.

Season with salt and pepper • Arrange asparagus on a large platter.

• Spoon half of vinaigrette over asparagus.

To Serve: • Garnish with chopped egg. Serve immediately, and pass remaining dressing separately.

Pasta Salad with Asparagus This simple spring‐time recipe utilizes seasonal vegetables when they are at their peak in flavor, and is a tasty way to use any leftover cooked asparagus.

Ingredients: 1 pound pasta 1‐2 cups cooked asparagus 2‐3 cups seasonal chopped raw vegetables (radishes, bell peppers, green onions, tomatoes) ¼ cup plus 2 Tablespoons olive oil ¼ cup red wine vinegar Salt and pepper to taste 1 Tablespoon chopped parsley

Directions: • Cook the pasta according to package direction. Rinse in cold water. Chill.

35

•

Cook the asparagus using the method of your choice just until tender. Shock in cold water and drain. Cut into bite‐sized pieces.

Combine pasta and vegetables in large bowl.

Whisk oil and vinegar in small bowl to blend.

Add the dressing to the salad (to taste).

• • • To Serve: • Sprinkle with chopped parsley.

• Other optional ingredients: cheese cubes, tuna, hard‐boiled eggs, olives

Seasoning Suggestions

Asparagus with Soy Sauce and

Green Onions

Asparagus with Sesame Oil and Sesame Seeds

Asparagus with Parmesan Cheese

Asparagus with Lemon Juice