Eat More
Veggies
Recipes for Seasonal
Eating in the Chesapeake
Foodshed
Kale
Kale, along with many dark leafy greens, contains a high
content of fiber, calcium, and vitamins A, C, and K. Kale also
contains a great deal of omega-3 fatty acids, though not as
much as fish. Kale is available nearly year-round at farmers
markets, with the exception of the height of summer.
Farm-Style Braised Kale
2 strips bacon
1 tablespoon unsalted butter
1 small onion, finely chopped
1 pound kale, stems removed, roughly chopped
Salt and freshly ground pepper
Pinch of allspice
1 tablespoon red wine vinegar
1 lemon
Sauté the bacon strips in a large skillet until crisp. Drain on paper
towels, crumble and reserve. Add the butter to the bacon drippings in
the skillet. You can easily omit the bacon and just cook with a
combination of oil and butter. Cook the onion over medium-low heat
until golden, about 5 minutes. Meanwhile, rinse the kale in cold
water. Add the kale to the skillet, with just the water that clings to
the leaves. Cook, covered, stirring occasionally, until the kale is
tender, 15 to 20 minutes. Add salt and pepper to taste, the allspice,
and the vinegar. Sprinkle with the reserved bacon and garnish with
lemon slices.
Kale Pie
one ten-inch store-bought pie crust, prebaked
4 cups coarsely chopped kale leaves, washed and drained
1 tablespoon olive or other vegetable oil
2 small onions, finely chopped
3 cloves garlic, minced
2 large eggs
1 cup crumbled feta cheese
½ cup half-and-half
½ teaspoon salt
Prepare the pie crust and set aside. Preheat the oven to 375°F. Bring
a large pot of water to a boil. Add the kale, stir to submerge the
leaves, and cook over high heat until wilted and somewhat tender but
still bright green, about 3 minutes. Drain and set aside to drip dry.
Heat the oil in a medium sauté pan. Add the onions and garlic and
sauté over medium heat, stirring frequently, until beginning to turn
golden, about 6 minutes. Remove from the heat and set aside. Break
the eggs in a large bowl and lightly beat. Add the feta, half-and-half,
kale, onion mixture, and salt. Stir to mix and pour into the prebaked
crust. Bake until the center of the pie is firm and lightly golden
across the top, 40 to 45 minutes. Remove and allow to cool 10 to 15
minutes. Serve while warm, or let cool longer and serve at room
temperature.
Kale and Sausage Soup
1/3 cup olive oil
½ pound cooked sausage of your choosing, cut into bite size pieces
1 medium onion, chopped
1 medium red bell pepper, ribbed, seeded, and thinly sliced
1 jalapeño chile, seeded and finely chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 large bunch kale, stemmed, well washed, and coarsely chopped (8
cups packed)
6 cups chicken stock
2 cups chopped tomatoes, fresh or drained canned
½ cup rice
Salt and freshly ground pepper, to taste
Heat the oil in a large pot over medium heat. Add the sausage and
cook, stirring occasionally, until browned, about 5 minutes. Add the
onion, red pepper, jalapeño, and garlic, and cook them until they
soften, about 5 minutes. Stir in the cumin and cook for 1 minute. A
handful at a time, add the kale, stirring each addition and letting it
wilt before adding another handful. Add the stock and tomatoes and
bring to a boil over high heat. Reduce the heat to medium low and
partially cover the pot. Simmer for 30 minutes. Add the rice and
cook until it is tender, about 45 minutes. Season with salt and pepper,
but use a light hand, because the sausage may have provided enough
seasoning. Serve hot.
Polenta with Tuscan Kale
½ pound kale, preferably Tuscan, stems discarded, leaves well
rinsed, and coarsely chopped (6 cups)
1 teaspoon salt, plus more for cooking the kale
1 cup instant polenta
4 tablespoons olive oil, plus more for serving
2 garlic cloves, finely chopped
½ cup coarsely chopped sun-dried tomatoes
¼ cup pine nuts, or other nuts of your choice
Freshly grated Parmesan cheese, for serving
Bring a large pot of lightly salted water to a boil over high heat. Add
the kale and reduce the heat to medium. Cook until the kale is tender,
about 15 minutes. Drain, reserving 6 cups of the cooking liquid.
Bring the reserved cooking liquid and 1 teaspoon to a boil in a
medium saucepan over high heat. Whisk the polenta and return to
boil. Reduce the heat to medium-low and cook at a low boil,
whisking often, until the polenta is tender, about 3 minutes. Heat the
oil over medium heat in a medium skillet. Add the garlic and cook
until barely golden brown, about 2 minutes. Transfer the cooked
garlic into the pot along with the polenta. Add the kale, sun-dried
tomatoes, and nuts. Return to low heat and stir until well combined.
Serve hot, sprinkled with parmesan cheese and additional oil on the
side.
Spinach
Spinach is packed with important vitamins and minerals, like
A, C, and K, that can help improve bone health and lower
blood pressure. Spinach is also known to help prevent asthma
and some types of cancer. Spinach may be found throughout
the spring and fall months.
Spinach with Sesame Seed Dressing
1 pound fresh spinach, washed, stems trimmed
3 tablespoons sesame seeds
2 tablespoons sugar
2 ½ tablespoons soy sauce
Cook the spinach leaves in boiling water until just wilted, about 30
seconds. Rinse under cold running water, drain well, and chop
coarsely. Heat a large heavy skillet over medium-high heat. Add the
sesame seeds and cook, shaking the pan constantly, until they are
lightly browned. Transfer the seeds to a small bowl and crush them
with a heavy wooden spoon until finely ground. Add the sugar and
continue to grind. Stir in the soy sauce. Toss the spinach with the
dressing in a serving bowl. Serve chilled or at room temperature.
Green Creamed Rice
2/3 cup long-grain rice
1 pound fresh spinach, washed, stems trimmed
¼ teaspoon hot pepper flakes
1 cup hot milk
4 tablespoons butter
2 tablespoons all-purpose flour
½ cup heavy cream
1 teaspoon honey
1/8 teaspoon ground nutmeg
Salt and pepper
Add the rice to a large pot of boiling salted water; stir once while the
water returns to boiling. Simmer over medium heat until the rice is
just tender, about 12 minutes. Drain in a colander. Place the colander
over simmering water and cover with a layer of paper towels. Let the
rice steam for 15 minutes or longer. Place the spinach with just the
water that clings to the leaves in a large skillet. Sprinkle with pepper
flakes, cover, and cook over medium-low heat until the spinach is
wilted, about 5 minutes. Place the spinach in a blender or food
processor; add ¼ cup of milk. Blend until smooth and set aside. Melt
2 tablespoons of the butter in a medium saucepan over medium-low
heat. Stir in the flour. Cook, stirring constantly, 2 minutes. Whisk in
the remaining ¾ cup milk and the cream. Add the honey and nutmeg.
Heat to boiling; reduce the heat. Simmer until slightly thickened,
about 5 minutes. Add the spinach; cook three minutes. Combine the
spinach mixture with the cooked rice. Add salt and pepper to taste,
and cut in the remaining 2 tablespoons butter.
Wilted Spinach Salad
8 cups torn fresh spinach (about 10 ounces)
¼ cup sliced green onion
Pepper
3 slices bacon
1 tablespoon vinegar
2 teaspoon lemon juice
½ teaspoon sugar
¼ teaspoon salt
1 hard-cooked egg, chopped
Place torn spinach in a large bowl; add the green onion and a
generous amount of pepper. Cut uncooked bacon into small pieces.
In a 12-inch skillet cook bacon until crisp. Do not drain off
drippings. Stir in vinegar, lemon juice, sugar, and salt. Remove
skillet from heat; add torn spinach and the green onion. Toss gently
until well coated. Turn into a serving dish. Top with hard cooked
egg; serve immediately.
Chard
Chard contains nutrients that provide antioxidant, antiinflammatory, and detoxification support. Carotenoids in chard
support a healthy immune system. Chard also has a very low
glycemic index and is low in calories. Chard can be found from
late spring through early winter.
Chard with Horseradish
3 pounds Swiss chard, well washed
3 tablespoons olive oil
1 medium onion, halved lengthwise and thinly sliced
3 tablespoons water
½ teaspoon salt
1 ½ teaspoons bottled white horseradish, or to taste
Cut out stems and center ribs from chard, discarding any tough parts,
and then chop. Wash leaves well, then cut in half crosswise (leave
whole if on the smaller side). Heat oil in a wide heavy pot (5- to 7quarts) over medium heat until shimmering. Cook onion, stirring
occasionally, until it begins to soften, about 5 minutes. Add chard
stems and ribs, the water, and salt, and cook, covered, until just
tender, 8 to 10 minutes. Increase heat to medium-high. Add leaves in
handfuls, stirring and adding more as previous batches wilt, until all
the leaves have been added to the pot. Cover with lid, and then
reduce heat to medium and cook, stirring once or twice, until just
tender, 2 to 3 minutes. Remove from heat and stir in horseradish.
Chard Shchaw (Russian/Polish Cold Soup)
2 pounds Swiss chard
6 whole scallions, bulbs and green tops, chopped
2 quarts vegetable stock
4 eggs, lightly beaten
1 pint sour cream
¼ cup lemon juice
1/8 teaspoon hot sauce, or to taste
Salt and pepper, to taste
Trim the chard, discarding the stems. Finely chop the leaves.
Combine the chard, scallions, and vegetable stock in a medium
saucepan. Heat to boiling; reduce the heat to low. Simmer,
uncovered, 12 minutes. Transfer to a bowl and allow to cool for 10
minutes. Beat the eggs with the sour cream in a medium bowl until
smooth. Slowly add the mixture to the chard. Stir in the lemon juice,
hot sauce, and salt and pepper. Serve warm or well chilled.
New Mexican Chard Enchiladas
4 medium tomatoes, coarsely chopped (about 1 pound)
3 garlic cloves, coarsely chopped
½ medium onion, coarsely chopped
6 dried chilies, stemmed, seeded, and torn into coarse pieces
1 to 2 cups hot water
2 tablespoons vegetable oil
1 medium onion, finely chopped
3 garlic cloves, finely chopped
1 bunch Swiss chard, tough stems removed, leaves coarsely chopped,
washed, and dried (about ¾ pounds)
12 corn tortillas
1 ½ cups grated Jack or cheddar cheese
Preheat the oven to 350°F. Place the tomatoes, coarsely chopped
onion, coarsely chopped garlic, dried chilies, and 1 cup of hot water
in a food processor or blender. Blend until as smooth as possible,
adding a little more water if necessary to make a paste. Set aside.
Heat the oil in a large sauté pan. Add the finely chopped onion and
garlic and sauté over medium heat until golden, 6 to 8 minutes. Add
the chard and stir over medium-high heat until well wilted but not
soft, about 2 minutes. Stir in the tomato puree and cook until
thickened, 8 to 10 minutes. Place 4 tortillas without overlapping on a
jelly-roll pan. Spread each with enough sauce to cover. Sprinkle
grated cheese over the sauce. Top with another tortilla, spread with
sauce, and sprinkle with cheese. Continue layering until you have 4
stacks 3 layers high, with sauce and cheese on the top. Place in the
oven and bake until the cheese on top is melted, about 5 minutes.
Serve right away, topped with a fried egg on top of each enchilada, if
you’d like.
Tomatoes
Tomatoes contain a wide array of antioxidants and beneficial
nutrients, including vitamins A and C. Tomatoes can also help
prevent chronic diseases, like heart disease, diabetes, and
several types of cancer. Tomatoes are available from July
through September. Some greenhouse-grown varieties may be
found as early as May.
Summer Tomatoes
3 tablespoons extra virgin olive oil
2 tablespoons vinegar
¾ tablespoon packed light brown sugar
½ teaspoon coarse salt
½ teaspoon pepper
2 pounds ripe tomatoes, cored and cut into ½ inch slices
1 scallion, thinly sliced
Whisk together olive oil, vinegar, sugar, salt, and pepper in a small
bowl. Arrange one third of the tomatoes in one layer one a large
plate, then drizzle with dressing and sprinkle some of the scallion.
Make two more layers, adding dressing and scallion over each layer.
Herbed Rice with Tomatoes and Feta
Herbed olive oil:
1 ½ cups packed fresh parsley leaves (about 1 bunch)
1 cup packed fresh mint leaves
½ tablespoon lemon zest
¾ cup olive oil
¼ teaspoon salt
Rice:
1 ½ cups long-grain rice
1 pint cherry tomatoes, halved
8 ounces feta, crumbled
Herbed oil
For the oil: Blend the herbs and lemon together in a food processor
or finely chop them together. Mix the herb mixture, olive oil, and salt
together.
Cook rice according to package directions. Transfer to a large bowl
and let cool slightly, about 10 minutes. Add tomatoes, feta, and oil
and let sit about 10 minutes to let flavors come together. This dish is
served at room temperature.
Summer Squash
Summer squash has a lot of underappreciated antioxidants,
especially in the skin. Its high in vitamins A, B6, and C; the
squash’s magnesium content can reduce the risk of heart attack
and stroke. Summer squash is available from June through
September.
Pan Fried Summer Squash
1 ½ pounds summer squash, trimmed, sliced
1 cup chicken or vegetable broth
1 medium onion, thinly sliced
½ teaspoon salt
¼ pepper
3 tablespoons bacon drippings
3 tablespoons unsalted butter
Combine the squash, broth, onion, salt, and pepper in a large skillet.
Heat to boiling, reduce the heat to medium. Cook, uncovered,
stirring occasionally, until all the liquid has evaporated, about 10
minutes. Add the fatback or drippings and butter to the squash.
Cook, uncovered, stirring occasionally, over low heat, 30 minutes
longer.
Summer Squash Baked with Cherry Tomatoes, Olives, and
Fresh Thyme
¼ cup olive oil
2 teaspoons finely chopped fresh thyme leaves
1 to 2 tablespoons minced garlic
1 ½ pounds green and yellow summer squash, trimmed and sliced ½
inch thick
2 cups cherry tomatoes, stemmed and halved
12 good black olives, pitted and halved
¼ cup crumbled feta cheese (optional)
Preheat the oven to 425°F. Combine the oil, thyme, and garlic in an 8
by 12-inch baking dish. Add the squash, tomatoes, and olives and
toss to coat. If using the feta, sprinkle it over the top. Bake for 20 to
25 minutes, or until the squash and tomatoes have thoroughly wilted
down but still hold their shape. Cool enough to handle than serve.
Southwestern Corn-and-Zucchini Sauté
2 tablespoons butter
1 large red bell pepper, stemmed, seeded, and coarsely chopped
(about ¾ pound)
2 medium zucchini, trimmed, halved lengthwise, and sliced into ¼
inch thick slices (about ¾ pound)
3 cloves garlic, minced
3 cups fresh corn kernels
½ cup chopped poblano chili pepper (or ¼ jalapeño)
1 teaspoon finely chopped fresh oregano or ¼ teaspoon dried
oregano
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon pepper
Melt the butter in a large sauté pan. Add the bell pepper, zucchini,
and garlic and sauté gently for 15 minutes, or until the vegetables are
just tender. Stir in the corn, chili, oregano, cumin, salt, and pepper.
Continue cooking until the dish is heated through, about 5 minutes.
Serve right away.
Italian-Style Summer Squash Sautéed with Tomatoes and Basil
3 tablespoons olive oil
1 medium to large onion, cut into ¼ inch dice
1 to 2 large garlic cloves
7 to 8 medium tomatoes, peeled and very coarsely chopped, juices
reserved (about 1 ¾ pounds)
1 ½ pounds summer squash, chopped into ½ inch pieces
6 large leaves fresh basil, coarsely chopped
½ teaspoon salt
½ teaspoon pepper
2 heaping tablespoons grated parmesan cheese
Heat the oil in a large pot. Add the onion and garlic and sauté over
medium heat until translucent, about 8 minutes. Stir in tomatoes and
their juices and cook over low heat for 15 minutes. Add the squash,
basil, salt, pepper, and parmesan and continue cooking until the
squash is very tender and the liquid is reduced and saucy, about 30
minutes. Serve right away, with optional extra parmesan.
Beets
Beets are high in many vitamins and minerals, including
potassium, fiber, vitamin A, and iron. Beets also help purify the
blood, assist the liver, and prevent many types of cancer. Beets
are available almost year-round, from early summer through
the winter.
Warm Roasted Beet Salad
1 pound beets, topped and rinsed
2 cups arugula leaves, washed and dried off
3 tablespoons fresh orange juice
1 tablespoon vinegar
1 ½ tablespoon olive oil
Salt and pepper
Preheat the oven to 400°F. Place the beets on a baking dish and
sprinkle with a little water. Cover with foil and cook in the oven until
fork tender, about 1 hour. Remove and cool enough to handle. While
still warm but not piping hot, slip the skins off the beets, then slice
them into thin rounds. Transfer the beet rounds to a salad bowl, add
the arugula, orange juice, vinegar, and olive oil, and toss to mix. Add
salt and pepper to taste, toss again, and serve.
Red Root Salad
3 medium carrots, peeled and thinly sliced
3 cloves garlic, smashed
1 tablespoon shredded orange zest
1/3 cup chicken or vegetable broth, or water
2 medium beets, cooked (see warm roasted beet salad), peeled,
halved, and sliced thinly
1 ½ tablespoons balsamic vinegar
1 teaspoon olive oil
Salt and pepper
Whole lettuce leaves, washed and dried
4 green onions (scallions), trimmed and thinly sliced
Place the carrots, garlic, zest, and broth in a small saucepan. Bring to
a boil, reduce the heat, and simmer until the carrots are wilted but
still crunchy, about 4 minutes. Drain, discarding the garlic and zest,
and chill the carrots. Just before serving, combine the carrots, beets,
vinegar, and oil in a bowl and gently toss to mix. Season to taste with
salt and pepper and toss again. Make a bed of lettuce leaves and
spoon the root mixture on top of the lettuce. Sprinkle the green onion
over and serve.
Beets with Greens
1 bunch beets
1 tablespoon butter
1 clove garlic, minced
1 teaspoon lemon juice
Remove the leaves from the beets. Place beets in a large pan and
cover with water. Boil until tender (alternatively, the beets may be
wrapped in foil and roasted at 400°F for 40 minutes). Peel and slice
the cooked beets and transfer to a serving dish. Add the leaves to a
large pan and cover with water. Cook over low heat until tender.
Remove to a strainer, press out the juice, chop and add to the beets.
Toss with butter, garlic, and lemon juice.
Sweet Potatoes
Sweet potatoes have a high content of vitamin A, as well as
fiber and potassium. They are also a great source of betacarotene, which can help prevent asthma, heart disease, and
certain types of cancer. Sweet Potatoes are available from early
fall through the winter months.
Roasted Root Vegetables with Thyme
2 medium carrots, peeled and sliced into ¼ inch thick rounds (8
ounces)
2 parsnips, peeled and sliced into ¼ inch thick rounds (about 8
ounces)
1 large turnip, peeled and cut into 1 inch dice (about 8 ounces)
2 sweet potatoes, peeled and cut into 1 inch dice (about 1½ pounds)
2 white potatoes, peeled and cut into 1 inch dice (about 1 pound)
2 tablespoons fresh/dried thyme leaves (you could also use rosemary
or oregano)
2 tablespoons olive oil
1 tablespoons butter
½ teaspoon salt
1 teaspoon pepper
Preheat the oven to 375°F. Place all the vegetables in a large bowl.
Add the thyme, oil, butter, salt, and pepper and toss to coat. Spread
the vegetables on a baking sheet large enough to hold them without
touching each other (or use two sheets). Roast for 45 minutes, or
until all the vegetables are tender but still hold their shape. Transfer
the vegetables to a platter and serve hot or at room temperature.
Mashed Sweet Potatoes
4 large sweet potatoes (about 2 pounds)
3 tablespoons unsalted butter
3 tablespoons cream
2 tablespoons fresh rosemary, minced
Salt and pepper to taste
Cook the potatoes in their skins in boiling salted water until tender,
45 to 50 minutes. Drain and let cool slightly. Carefully peel the
potatoes and place them in a medium saucepan. Mash them, over
very low heat, with a potato masher or fork until smooth. Beat in the
butter, cream, rosemary, and salt and pepper to taste. Heat, stirring
constantly, until warmed through. Serve hot.
Sweet Potato, Roasted Red Pepper, and Corn Bisque
4 cups vegetable broth
1 pound sweet potatoes, peeled and cut into chunks
6 ounces roasted red peppers, packed in oil or water
2 cups corn kernels
1 onion, roughly chopped
1 chipotle pepper, packed in adobo sauce (add more if you like it a
bit more spicy)
1 tablespoon adobo sauce, from the can
½ teaspoon pepper
2 cups half-and-half
Combine the broth, sweet potatoes, red peppers, corn, chipotle,
adobo, and black pepper in a large pot or Dutch oven. Bring to a boil.
Reduce to a simmer. Cover and simmer for about 1 hour, or until
most of the moisture has been absorbed. Add the half-and-half.
Using an immersion blender or countertop blender, blend until
smooth. If using a countertop blender, let the soup cool slightly
before blending to avoid a hot-liquid explosion.
Winter Squash
In these recipes, you can use any type of winter squash you
would like: acorn, butternut, delicata, the list goes on. Winter
squash has a high vitamin A content and is a prime source of
riboflavin and iron. Winter squash is available in the fall and
winter months.
Spiced Winter Squash with Fennel
1 1 ½ pound butternut squash, peeled, halved lengthwise, seeded,
halved crosswise, then cut lengthwise into ¾ inch wedges
1 fennel bulb, trimmed, cut lengthwise into 1-inch-wide wedges
1 large onion, root end left intact, then cut lengthwise into ½ inch
wide wedges
¼ cup of olive oil
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon chili powder
½ teaspoon turmeric
Position rack in bottom third of oven and preheat to 450°F. Combine
squash, fennel, and onion on heavy large rimmed baking sheet. Add
oil and toss to coat. Mix all spices in small bowl to blend. Sprinkle
spice mixture over vegetables and toss to coat. Sprinkle with salt and
generous amount of pepper. Roast until vegetables are tender and
browned, turning once, about 45 minutes. Transfer to shallow dish
and serve.
Braised Garlicky Winter Squash
3 tablespoons butter
2 tablespoons chicken stock
10 cloves garlic, peeled
1 ¼ pounds winter squash, peeled, seeded, evenly chopped
Salt and pepper
3 tablespoons chopped fresh parsley
Melt one tablespoon of the butter in a large heavy skillet over low
heat. Add the stock and garlic. (10 cloves add a lot of nice flavor, but
you can decrease the amount, especially if the garlic is really fresh.)
Cook, covered, stirring occasionally, 20 minutes. The garlic will
brown slightly but should not burn. Mash the garlic with a fork. Stir
in the remaining 2 tablespoons butter and the squash. Toss
thoroughly to coat. Add salt and pepper to taste and parsley. Serve
hot.
Curried Butternut Squash Bisque
1 medium butternut squash (about 1 ¾ pounds)
1 tablespoon butter
¾ cup finely chopped onion
1 clove garlic, minced
1 large apple, cored, and chopped into ¼ inch pieces
1 teaspoon curry powder
¼ teaspoon grated nutmeg
2 tablespoons all-purpose flour
4 cups chicken broth
1 tablespoon tomato paste
½ cup half-and-half
1 tablespoon minced fresh sage leaves or ½ teaspoon dried sage
Salt and pepper
Preheat the oven to 350°F. Wrap the squash in aluminum foil and
bake for 1 ½ hours, or until squeezable to the center. Remove and
cool enough to handle, then seed, and scoop out the pulp. Set aside.
Melt the butter in a large soup pot. Add the onion, garlic, and apple
and cook over low heat until soft, about 10 minutes. Add the curry,
nutmeg, and flour and stir until the flour disappears. With a food
processor or food mill, purée the onion-and-apple mixture along with
the squash and 1 cup of the broth. Return the purée to the pot and stir
in the tomato paste, half-and-half, minced sage, and salt and pepper
to taste. Heat over medium heat, stirring constantly, until beginning
to boil. Serve right away.
Created by Taylor Gurley
GSCM Troop # 2672
Gold Award
August 10, 2015