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Bettering My Relationship with Beets: Your Ultimate Guide to Hummus

10/5/2019

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This hummus recipe can’t be beet! This recipe is a treat if you’re looking for a creative way to use your fall farmers market find! In the past couple of weeks while walking around the Edmonds farmers market, I’ve noticed that the season is changing and more winter squashes and root vegetables are making an appearance. One of these being my least favorite...beets.

Growing up with a mother that was absolutely smitten for this veggie and knowing the wonderful nutritional benefits truly made me want to love them too. I tried them pickled, roasted, blended, powdered...you name it. Every time, their “earthy” flavor just did not sit well with my pallet. I held out hope that my taste buds would change with age and one day I would be able to share my mom’s passion. When just about all hope was lost, pink hummus became a trend. I love hummus and I thought that beets might make a decent addition to this savory snack. Whether you’re like me and want to love beets or you are like my mom and are bursting with excitement when they hit the market, you will enjoy this recipe!​

Hummus is a traditional Middle Eastern/Mediterranean spread. A basic hummus recipe includes just 5 ingredients: chickpeas, tahini, lemon, garlic, and olive oil. There are countless hummus variations - you just have to get creative with spices, herbs, and veggies!
  • Roasted Garlic Hummus: Base ingredients + Roasted Garlic
  • Roasted Red Pepper Hummus: Base ingredients + jarred roasted bell peppers + pinch of cayenne pepper
  • Pumpkin Hummus: Base ingredients + pumpkin puree + cumin + coriander
  • ​Smokey Sweet Potato Hummus: Base ingredients + sweet potato puree + chipotle pepper + cumin + coriander + chili powder

Hummus is a great way to add ​protein, fiber, iron, folate, phosphorus and b-vitamins to your snacks and meals. Eat it on its own with sliced veggies and pita chips, use it as a spread in sandwiches and wraps, or top your grain bowls with a healthy dollop to add some extra flavor.

Store in the refrigerator for up to one week or in the freezer for up to three months. 
​​​​
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Beet Hummus

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Ingredients:
  • 1 can chickpeas (no sodium), drained and rinsed
  • 2 small cooked beets (golf ball size)
  • 1 ½ heaping Tbsp tahini
  • ¼ cup lemon juice (fresh is best!)
  • 3 small garlic cloves (or 1-2 large cloves)
  • ½ tsp garlic powder
  • 1 ½ tsp cumin
  • Olive Oil
  • Salt and pepper, to taste

Toppings:
  • Lemon Zest
  • Cumin
  • Olive oil
  • Sesame Seeds

Directions:
  1. Combine chickpeas, beets, tahini, garlic, lemon juice, and spices in a blender or food processor and start blending.
  2. While blending, slowly add olive oil until you reach your desired texture. Mine was pretty thick and I had to use an agitator and stop to scrape down the sides a few times. Top the finished product with a drizzle of olive oil, lemon zest, a sprinkle of cumin, and sesame seeds. Serve with your favorite chopped up veggies and some homemade pita slices!*

*To make pita slices: Slice store bought pita bread into triangles and spread on a parchment lined baking sheet with some olive oil, salt and pepper. Bake at 350 F for 8-10 minutes or until crisp.

~Gillian Schultz, RD
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Fresh Summer Recipes

7/25/2019

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Although we're nearing the end of July, the bounty of summer produce is still in full swing! Check out the ratatouille recipe below to utilize those juicy garden tomatoes, plentiful zucchini, and fresh herbs. Mix up your staple grains with fluffy whole grain couscous and try making your own nutritious salad dressing!

Ratatouille

Ratatouille is a French dish featuring vividly colored vegetables layered over a richly flavored tomato sauce baked in a casserole dish or cast iron skillet.  It can also be made as a stew. This dish is best made in the summertime when all of the ingredients are in season and their flavor and nutrient profiles are at their peak.  Farmers markets will often carry heirloom varieties of vegetables in different colors, adding more visual appeal to the dish. For those with little ones, try including them in the vegetable layering steps.  This is a great way to increase their curiosity of the rainbow colors of fresh ingredients and entice them to try a delicious vegetable packed dish they helped create!
Makes 12 side servings
Recipe adapted from Allrecipes
​
Ingredients:
​For the sauce
  • 2 teaspoons olive oil
  • 1 medium onion, minced
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 medium carrot, grated
  • 3 cloves garlic, chopped
  • 1 small stalk celery, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon fresh rosemary or ¼ teaspoon dried rosemary
  • 2 bay leaves 
  • 1 ½ (14 ounce) cans “no salt added" crushed tomatoes
  • 1 Tablespoon honey
For the ratatouille
  • 3 zucchini, sliced
  • 3 yellow summer squash, sliced
  • 6 Roma tomatoes, sliced
  • 3 Chinese eggplants, sliced
  • 2 teaspoons olive oil
  • ½ teaspoon fresh rosemary or ¼ teaspoon dried rosemary
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
Directions:
Sauce-
  1. Heat the oil in a medium non-reactive pan and add the onions, salt, black pepper and grated carrots.  Sauté until the onions are translucent.
  2. Add the garlic and celery and sauté until the celery becomes soft.
  3. Stir in the dried oregano, rosemary, and bay leaves and let cook until fragrant.
  4. Stir in the crushed tomatoes and honey and let simmer, uncovered, for 20 minutes. Stir frequently to keep from burning.
Ratatouille-
  1. Preheat oven to 400 degrees F and pour the sauce into a 9 x 13 baking dish.
  2. Make rows of alternating slices of zucchini, yellow squash, Roma tomatoes, and eggplant over the sauce.  Make sure that the rows are tightly packed into the dish.
  3. Combine the olive oil and rosemary and brush over the vegetables.
  4. Sprinkle the salt and pepper evenly over the vegetables and cover with foil.
  5. Bake for 20 minutes. Remove the foil, and bake for another 10 minutes.
  6. Portion the ratatouille into 12 equal servings.
  7. Serve with pasta, potatoes, rice, or couscous.  ​
Nutrition Facts per Serving (1/12th of recipe): 78 calories, 15g carbs, 4.5g fiber, 2g fat, 3.3g protein, 276mg sodium, 655mg potassium

​Tangy Honey Mustard Dressing

Store bought salad dressings are convenient, but they often have a lot of added sodium and sugars to make them taste good.  Making dressings yourself can help to reduce sodium intake if salads are a part of your daily routine. The best part about making your own is that it's very easy and you can customize your dressing to your desired taste and texture!  Simple ingredients like olive oil, vinegar, and herbs can turn into a vibrant dressing with a little know-how. This honey mustard recipe features the use of probiotic filled yogurt as a way to add creaminess to the dressing without adding the extra calories from mayonnaise. It also uses fresh lemon juice for extra tanginess and stone ground/dijon mustard for a nice kick. ​
Makes 12 servings
Recipe adapted from Cookie + Kate

Ingredients:
  • ½ cup plain nonfat or low-fat yogurt 
  • ¼ cup olive oil or canola oil
  • ¼ cup Dijon or stone-ground mustard
  • 3 Tablespoons honey
  • 2 Tablespoons lemon juice​
  • 2 Tablespoons apple cider vinegar or more lemon juice
  • 1 clove garlic, pressed or minced
  • 1 Tablespoon minced shallot
  • ¼ teaspoon fine salt
  • ¼ teaspoon ground black pepper
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Directions:
  1. Combine all ingredients in a medium-small bowl and whisk together.
  2. Cover with plastic wrap and refrigerate.
  3. Enjoy on spring salad mix or as a dip!
Nutrition Facts per Serving (2 Tablespoons): 68 calories, 6g carbs, 0g fiber, 5g fat, 1g protein, 107mg sodium, 40mg potassium

Perfect Whole Wheat Couscous

Couscous is often thought of as a grain, but it is actually a pasta.  It is a wonderful starch to have on hand, especially if time is running short.  All you need is boiling water and 10 minutes. That’s all it takes to put this wonderfully fluffy pasta on the table.  It goes great with rich stews and saucy main dishes because it soaks up flavor so well. Be sure to get whole wheat couscous to increase the fiber content of your meal.
​
Makes 8 servings
Recipe adapted from SAGA
​

Ingredients:​
  • 1 cup whole wheat couscous
  • ¼ teaspoon salt and pepper
  • ¼ teaspoon pepper
  • 1 ¼ cups water

Directions:
  1. Put the couscous in a medium heatproof bowl and mix in the salt and pepper if desired.
  2. Boil the water.
  3. Pour the boiling water over the bowl of couscous and cover with a large plate or matching lid if available. Let sit for 10-12 minutes.
  4. Remove the plate or lid and fluff the couscous.  Serve hot.
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Nutrition Facts per Serving (1/2 cup): 88 calories, 18g carbs, 1g fiber, 0g fat, 3g protein, 72mg sodium, 6mg potassium

~Genesis, MS Nutrition, Dietetic Intern ​
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Bok Choy: A Vegetable With Many Names

6/28/2019

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Have you ever tried bok choy, an oddly-shaped green and white vegetable? It also goes by the names bok choi, pak choy or pok choi, and by white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard (1).

Bok choy is from the same cruciferous vegetable family as some of the other vegetables I’ve written about in previous blog posts: Turnip, rutabaga, kohlrabi, collards, and Brussels sprouts. You will usually find two different types of bok choy in the produce section – baby bok choy and bok choy (it’s larger, but is not specified as larger). The larger-sized bok choy has longer white stalks and wavy, hardy green leaves, while baby bok choy has shorter white/light green stalks and tender leaves.
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What does bok choy taste like?

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Like some of the other vegetables I’ve written about, such as kohlrabi, bok choy does not taste or smell like cabbage when eaten or cooked. The leaves (especially of baby bok choy) are more delicate like lettuce, and the stalks are crispy like celery and have a light, peppery taste (2).

How do you prepare bok choy?

Bok choy can be eaten raw or cooked. When eaten raw, you can enjoy the stalks as you would any other raw vegetable, with dips, chopped in Colesaw, or like you would an apple with nut butter or hummus. The greens would be great in a salad or used as a wrap instead of bread/tortilla. 

When eaten cooked, it’s preferable to separate the white section from the green, leafy section before cooking because they cook at different rates since they are different in texture. Cook the white parts longer and add the greens in at the last minute to just wilt them (see recipe below). All parts are delicious in stir-fry, soup, or simply alone with some garlic, salt and oil. Click here for a great bok choy tip and simple recipe!
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How nutritious is bok choy?

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Bok choy is a nutrient-packed vegetable that has a glycemic load of only 1 (how much carbohydrate is in the food) and only 20 calories in one cup (sliced and cooked). It is low in sodium and is a moderate source of dietary fiber. It is a good source of iron, vitamin B6, folate, calcium, potassium, and manganese. It is an excellent source of vitamins C, K and A (3). Bok choy is also rich in antioxidants and sulfur-containing compounds, which are known to play a role in cancer prevention, among other benefits (1).

When eaten raw or lightly-cooked, it is higher in vitamin C and vitamin K than when eaten cooked. 

The recipe below is a simple vegetable dish that is colorful and fresh for the summer.


Colorful Bok Choy Vegetable Mix

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Serves 6-9
Inspired by a vegetable mix found in the produce section at Whole Foods


Ingredients:
  • 2 Tablespoons neutral-flavored oil
  • 1 large onion, coarsely chopped
  • 2 cloves garlic, minced
  • 4 heads baby bok choy (see instructions below)
  • 2 zucchini, thinly sliced
  • 1 red pepper, cored and cubed
  • 8 ounces shiitake mushrooms (or other mushrooms), thinly sliced
  • 2 cups cabbage, finely sliced (optional)
  • 2 Tablespoons apple cider vinegar
  • 2 teaspoons salt, or to taste

Directions:
  1. Cut the bottom off of the bok choy head (the part that was in the ground) and discard. 
  2. Slice the dark green parts away from the white parts of the bok choy heads.
  3. Thinly slice the green parts and put in a bowl. Thinly slice the white parts and put in a different bowl.
  4. Prepare the other veggies and have each one in separate bowls.
  5. Heat a 4-6 quart pot over medium heat. Add the oil when hot. 
  6. Add the onions and stir for 2-3 minutes. Add the garlic and stir for one minute. 
  7. Add the white part of the bok choy and stir to combine. Cook for 4-5 minutes, stirring occasionally. 
  8. Add the zucchini. Mix well and cook until the zucchini is just starting to turn translucent.
  9. Add the red pepper. Stir to combine and allow to cook for 2-3 minutes. 
  10. Add the mushrooms and the bok choy greens. Stir to combine and allow to cook for 3-4 minutes, until the greens have wilted. Include any cabbage, if using.
  11. Add the vinegar and salt. Stir, taste for seasoning and adjust. 
  12. Serve immediately. ​​​

~ Nancy Miller, MS, RDN

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=152
2. https://www.wholefoodsmarket.com/blog/whole-story/enjoy-bok-choy (you can find many recipe options here, too!)
3. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2378/2
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Eggplant: Sweet, not Bitter

5/31/2019

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Do you like eggplant? Have you ever eaten eggplant? I know that many vegetables we think we do not like we’ve either never eaten or they have been poorly prepared. I encourage you to give eggplant another try, using one of the recipes below.

Eggplant, also known as aubergine, melongene, guinea squash or “garden eggs,” are from the same family as peppers, tomatoes and potatoes, known as the nightshade family. Like tomatoes, eggplants are actually a fruit because they grow from a flowering plant and contain seeds.

Eggplants grow in hot weather, so should be available in the Pacific Northwest starting in July. I wanted to introduce you to them this month, so you can begin anticipating their arrival and look for them to appear in the farmer’s markets.

You are likely familiar with the deep purple “globe” eggplants at the grocery store. At the Asian markets and at farmer’s markets, you can find all kinds of shapes, colors, and sizes. They can be round, very thin and long, plump at one end, etc. And their colors range from white to stripy purple or from deep purple to green.

The shinier eggplants are, the fresher they are. The fresher and younger they are, the sweeter they are. Be sure to choose ones that are heavy, which means they haven’t started to dry out inside.

What does an eggplant taste like? ​

Eggplants, like zucchini and yellow squash, are very mild and have a somewhat bland flavor. That means you can easily mix it up with more flavorful ingredients, like with curry dishes or tomato sauce.

Many believe that eggplant is bitter and needs to be salted to draw out the bitterness. According to my research, the seeds cause the bitter taste, which are not removed by salting. Choosing fresh and cooking the eggplant soon afterwards is what helps keep the eggplant sweet and flavorful.

Salting can remove some of the moisture, which helps if you are deep frying the eggplant. Some believe that salting can help reduce the amount of oil that is absorbed by the eggplant.

If the eggplant is undercooked, it can taste very “cotton-y,” so you may need to cook it longer, if that is the case.
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How do you prepare eggplant? ​

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​Eggplant is bitter when eaten raw. It should be cooked to fully enjoy the mild flavor. It can be substituted for meat in vegetarian dishes because of its texture and flavor.


Eggplant can be baked, roasted, grilled, or mixed in a soup/stew.

If you are going to peel the eggplant, it’s easier to cut them first into rounds and then peel the rounds. The eggplant can then be cubed, sliced or left in rounds. 


How nutritious is eggplant?

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Eggplant is low in calories (about 30 calories to one cup cooked) and is also a good source of various vitamins and fiber (2). Studies show that it may contribute to brain and cardiovascular health, among other benefits. If you want to read more about the “super food” capabilities of eggplant, check out the following two articles:
  • 7 Surprising Health Benefits of Eggplants
  • Eggplant Health Benefits 

Leave a comment below and let me know how you enjoy this versatile vegetable!

My family’s favorite eggplant dish, to use up all of those summer tomatoes, is this tomato eggplant chutney recipe. It freezes very well, so we can enjoy it during the cold winter months.

The recipe below is a simple, one-pot dish that serves a crowd. You can include eggplant or mushrooms for a hearty meal. Enjoy!


Eggplant and White Bean Stew ​

8-10 servings (about 10 cups)

The amounts in this dish are very flexible, as is what you add to the pot. Just add a few ingredients at a time and taste. Adjust amounts and seasonings, as needed. Serve with rice or bread. 
​
Ingredients:
  • 4 cloves garlic, minced
  • 3 Tablespoons neutral oil, like avocado
  • 1 large onion, diced
  • 1.5-2 pounds eggplant, peeled and cut into 1/2-inch cubes* or portabella mushrooms 

  • 2 (14.5 ounce) containers of broth 

  • 2 (15-ounce) cans beans, rinsed and drained

  • 1 cup pumpkin puree or 1/2 cup tomato paste
  • 2 teaspoons salt, or to taste
  • 1-2 Tablespoons seasoning mix (chili powder, curry powder, etc.), or to taste
  • 1/2 pound greens, chopped (spinach, kale, beet, Swiss chard), optional
  • 2-4 Tablespoons vinegar (such as apple cider vinegar), or to taste
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Directions:
  1. Heat a large pot over medium heat. When hot, add the oil. Add the garlic after a few seconds and stir for 30 seconds. Add onion and stir for a few minutes. Add the eggplant, stir, and allow to cook for 3-4 minutes.
  2. Add the remaining ingredients, except vinegar, and bring to boil. Reduce heat. Simmer, covered, until eggplant is tender, about 5 minutes.
  3. Add greens and vinegar, stir and adjust seasonings to taste.
  4. Serve with rice, quinoa, bread, etc.
Very loosely adapted from Healthy Recipes for Your Nutritional Type

​~ Nancy Miller, MS, RDN
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Collards: Get the Smell Out

4/27/2019

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Collards have a reputation for needing to be cooked for hours and end up smelling up the house. This couldn’t be further from the truth. They can be enjoyed raw, steamed or lightly cooked. Or, long-cooked, such as with ham hocks.

Collards are one of the oldest vegetables found in the same cruciferous vegetable family as some of the other vegetables I’ve written about in this blog: Turnip, rutabaga, kohlrabi and Brussels sprouts. As well as broccoli and cabbage, among others. Collards are sometimes called “tree cabbage” and “non-heading cabbage.” (1)
​

While collards are hearty enough to grow during the winter, they usually are available year-round. They are a versatile option for recipes, as you can find below.


What do collards taste like? ​

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Collard leaves can range from a lighter shade of green to a deep shade. The leaves are flat with a thick rib through the center. Many folk will cut out the ribs and throw them away, but the ribs have good flavor and nutrition. See below for preparation tips.

Some say their flavor is bitter, others say they are more alkaline. Some say you must cook them for ages. Others know you do not need to. Now is the time to find some fresh, tender leaves! Avoid the brittle leaves.
 
As with Brussels sprouts, when cooked too long, the sulfur in collards can smell up the kitchen. That smell is a compound that fights cancer. See the section called “How nutritious are collards?” for more details.


How do you prepare collards? ​

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To enjoy them cooked or raw, it’s common practice to cut the ribs out from the leaves first. This is because the ribs and the leaves are different textures and thicknesses. Depending on the dish, finely chop the ribs to use within the dish or save for another dish. One of my favorite ways to use the ribs is to sauté them with chopped peppers and onions. I call it “confetti greens.”

Once the ribs are removed, collard leaves are often rolled up and chopped very finely, before sautéing or slow cooking. Leaves can also be used as an alternative to a tortilla wrap. Some steam them before using to aid in rolling; others use the fresh leaves raw. I recommend using the steaming method if the leaves are a bit older.

Note: Some folks find cruciferous vegetables a little bitter. If you raise the pH of the dish by adding some vinegar or citrus juice (lemon or lime), this can help tone down the bitterness.


How nutritious are collards?

Collards are low in calories and are an excellent source of vitamins A, C and K. They are also a good source of fiber (2). Studies show that cruciferous vegetables play a key role in the following: cancer-fighting, detoxification, anti-inflammatory, and heart health, among other benefits. Click here to read more about their “super food” capabilities. 

Leave a comment below and let me know how you enjoy this delicious vegetable!

References:

  1. http://www.latibahcgmuseum.org/why-collard-greens/
  2. https://draxe.com/collard-greens/
  3. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2410/2
  4. ​https://www.ncbi.nlm.nih.gov/pubmed/15035868

Garlic-Sautéed Greens

Serves 4-6
Adapted from The Cancer Lifeline Cookbook

​
Ingredients:
  • 1 Tablespoon extra-virgin olive oil
  • 4-5 cups thinly-sliced raw greens, such as kale, chard, or collards (1-1/2 inch slices, ribs removed)
  • 1-2 cups collard ribs, finely chopped
  • 1 red onion, chopped (~1 cup)
  • 2 large garlic cloves, chopped

  • 1-2 Tablespoons vinegar or fresh-squeezed lemon juice
  • Salt and freshly ground black pepper
Directions: 
  1. Prep the vegetables before beginning.
  2. Heat a large skillet or pot over medium-high heat. When hot, add the oil, then add the onions.
  3. Stir to mix the onions into the oil and continue to stir-fry onions until almost translucent.
  4. Add the finely-chopped stems/ribs. Mix well with onions and continue cooking for 2-3 minutes.
  5. Add the greens; mix thoroughly.
  6. After about 2 minutes, add the garlic.
  7. When the greens are bright green and have begun to wilt, season with salt and pepper to taste.
  8. Taste to see if greens are to liking. Remove from heat or cook longer.
  9. Season with vinegar or lemon juice. Serve hot.

​Note: Freezes well; add other colors, such as chopped red peppers, for variety of texture, color and flavor.
​

Adapted from: Cancer Lifeline Cookbook. By Kimberly Mathai, MS, RD with Ginny Smith. Sasquatch Books; 2nd edition (May 11, 2004), page 154.

Click here for more recipe ideas!

​~ Nancy Miller, MS, RDN
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Brussels Sprouts: Can They Really be Tasty?

4/7/2019

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When I was thinking about which vegetable to highlight, as we are leaving the winter season, I thought of the sorely-misunderstood and poorly cooked Brussels sprouts. They are one of my family’s absolute favorite foods – I’m on the third batch in as many weeks - but most folks treat them badly and I wouldn’t like them cooked that way, either!

Brussels sprouts are in the same cruciferous vegetable family as some of the other vegetables I’ve written about: turnip, rutabaga, & kohlrabi. As well as other, more commonly-eaten vegetables such as broccoli and cabbage. While a Brussels sprout bud has the many layers like cabbage does, Brussels sprouts buds grow on a stalk and cabbage is a large head that has its own root.
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You will usually find Brussels sprouts year-round in the grocery store, but they are most abundant in the winter months - think of those large, fresh stalks you can find during the holidays. Those stalks are cheaper, due to less labor to harvest, and they stay fresher longer. Brussels sprouts, in their present form, were cultivated in Belgium, which is where their name originated from. Brussels is the capital of Belgium, so remember the capital “B” and the “s” in the name when you talk about these delicious vegetables!


What do Brussels sprouts taste like? ​

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Brussels sprouts can be nutty and crunchy, if cooked properly and when fresh. They can also be bitter and limp, when cooked improperly.

Brussels sprouts contain sulfur; therefore, if cooked too long, the sulfur can smell up the kitchen and cause the Brussels sprouts to have a strong flavor. That smell is a compound that fights cancer (see below). This and other compounds are released when Brussels sprouts are cut (1).

How do you cook Brussels sprouts? ​

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Most folks boil them, sliced in half or whole. Because the buds are round (or half-rounds), some sections are over-cooked and other parts are raw. Consider trying a different cooking method next time you prepare Brussels sprouts!

If you do boil or steam your Brussels sprouts, it is vital that you cook them until just bright green. They will continue to cook from residual heat. It’s also important that you slice them the same size so they will cook at the same rate.

You can also roast them to bring out their sweet, nutty flavor. Coat them with oil, salt, and pepper first. Click here for more detailed preparation options.


How nutritious are Brussels sprouts?

Brussels sprouts are low in calories and are an excellent source of vitamin C and vitamin K. They are also a good source of fiber, potassium, vitamin A, folate, manganese and vitamin B6 (1). Studies show that cruciferous vegetables play a key role in cancer-fighting (eaten raw; 2), among other health claims. Click here to read more about their “super food” capabilities.

References:
  1. http://www.whfoods.com/genpage.php?tname=george&dbid=434
  2. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2362/2
  3. https://www.ncbi.nlm.nih.gov/pubmed/15035868

Below is my family’s favorite recipe. For many years, we ate the Brussels sprouts thinly sliced, by hand or by food processor. Recently, I accidentally chose the wrong slicing disc for the food processor and ended up shredding them like cheese! We are totally in love with this new texture and how quickly they cook. Note: Amounts don’t need to be exact, so use these amounts as a loose guideline. I hope you will give Brussels sprouts another chance. ​
​
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 Shredded Brussels Sprouts with Bacon and Cranberries

Serves 6-8
 
Ingredients:
  • 2 pounds Brussels sprouts, with their bottom stem removed
  • 1 pound bacon*
  • 1 large red onion, finely chopped
  • 1 cup dried cranberries
  • 1/4 cup neutral oil, such as avocado oil
  • 2 Tablespoons vinegar of your choice
  • 1 teaspoon salt
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Directions:
  1. Chop the bacon into 1/4” pieces. Cook bacon in a pan over low heat so the fat can render off. Stir occasionally to brown evenly.
  2. While the bacon renders, shred the Brussels sprouts with the “cheese” disc from the food processor and chop the onion. Heat the oil in a large pot [I use a 6 quart pot] and add the onion. Stir while cooking. After about 3-4 minutes, add the shredded Brussels sprouts and stir well to incorporate. Continue to stir until the Brussels sprouts are bright green. Add more oil if needed. Remove from the heat.
  3. After the bacon has rendered, remove the bacon from the fat. Turn up the heat to medium and add the cranberries. Stir-fry until they all puff up. After they have puffed, add the bacon and cranberries to the other vegetables, fat and all, and stir well to mix. Add the salt and vinegar. Mix thoroughly. Taste and adjust seasonings according to your choice.
 
*Trader Joe’s has an affordable bacon option of “ends and pieces.” Use as much or as little or none of this as you’d like. 

This is an original recipe. Click here for a similar recipe, with different cooking methods and slightly different ingredients.

Click here for another delicious-looking recipe. I’m anxious to try it! Leave a comment below if you try it to let me know what you think!

​~​Nancy Miller, MS, RDN
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Turnip: Is Another Turnip

1/19/2019

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The past few months I’ve been writing about various cruciferous vegetables, such as kohlrabi and rutabaga. The next logical vegetable to write about is turnips. I have always avoided them, saying to myself that I didn’t like them. When, in reality, I had never had a turnip. Have you? How often do we dismiss vegetables because of their reputation or because of their unfamiliarity, saying we don’t like them, when we have never actually eaten them?

Turnips, like rutabagas, are root vegetables in the cruciferous vegetable category (
Brassica rapa genus). Turnips in the U.S. have purple “shoulders” and a white “body” (rutabagas are creamy colored and have a different color of purple “shoulders”). In other parts of the world, turnips and rutabagas are considered similar (rutabagas are also called yellow turnips or wax turnips).

​Similar to other root vegetables (like beets and rutabagas), they have a skin that needs peeling to remove a possible wax coating. And, like most root vegetables, their peek season is from late fall through the end of winter.


What does a turnip taste like? ​

Similar to other cruciferous vegetables, most turnips have a substance that makes them taste bitter when raw, but mellows when cooked (like Brussels sprouts). Some say that turnips taste like a cross between cabbage and a radish; others say they taste more like a cross between a carrot and a potato. When cooked, they have a smooth texture. Give them a try and leave a comment below to let us know what you think! 
​
As a side note, turnip greens are related to mustard greens, so they have a similar flavor. Wikipedia states that rapini (broccoli rabe), bok choy, and Chinese cabbage are all varieties of turnip developed specifically for their leaves instead of the root underneath. ​

How do you eat a turnip? ​

As with other vegetables, such as radishes, smaller turnips tend to be sweeter and are enjoyable when eaten raw, whether shredded or sliced. Larger turnips turn sweeter when cooked, whether roasted, puréed or made into French fries. You can also steam or stir-fry them. They can be prepared in ways similar to that of rutabaga, jicama or kolhrabi. See these posts for additional suggestions.

Many online recipes mix turnips and potatoes together, whether mashed, grated or roasted. Some recommend mixing them with potatoes when first introducing turnips to those unfamiliar with them. Many warn about avoiding overcooking a turnip, which will make them “turnipy,” which is similar to overcooking cabbage and filling up the house with an unpleasant sulfur smell. Most say that turnips can be cooked the same as you might a potato. Simply season with cream and salt or get creative with lively flavors like harissa.
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How nutritious are turnips?

Turnip roots are high in vitamin C and are a good source of dietary fiber, folate, copper, potassium, manganese, and vitamin B6.

Turnip greens are an excellent source of folate and vitamins A, K and C and are a good source of calcium, Vitamin E, vitamin B6, fiber, potassium, and manganese.

There are many different turnip varieties available to grow in your own garden, including heirloom varieties. These come in all shapes, sizes, colors and flavors. Let us know in the comment box below if you have ever tried any non-supermarket varieties! 
 
I hope you enjoy the recipe below as much as my family has. In the recipe, I used a mix of cauliflower and turnip as an introduction to this powerhouse of a vegetable. I look forward to cooking with it more in the future.

References:
  1. https://en.wikipedia.org/wiki/Turnip
  2. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2699/2
  3. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2703/2 ​

White Bean and Bacon with Greens and Turnips

Serves 4-6
Recipe adapted from Naturally Ella


What’s great about this recipe is that the amounts don’t have to be exact. And you can use canned beans and tomatoes for a quick weeknight dinner.
​

Ingredients:
  • 2 teaspoons avocado oil, or oil of choice
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 8 ounces bacon, cooked and crumbled into bits (optional)
  • 1 medium onion, chopped
  • 2 cups packed, chopped bok choy, kale or turnip greens

  • 2 cups cooked cannellini beans or other white beans (or one 14.5 oz can, drained and rinsed)

  • 2 cups crushed/chopped tomato (or one 14.5 oz can)

  • 2 teaspoons dried basil, or more to taste
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper

  • 2 medium purple top turnips, cubed
  • 2 cups chopped cauliflower florets
Directions:
  1. Cook the bacon and crumble into bits.
  2. While the bacon is cooking, place the turnip and cauliflower into a steamer basket and steam until soft, about 10-12 minutes.
  3. Puree steamed turnip and cauliflower in a blender or food processor. Add salt and pepper to taste (about 1/2 teaspoon each). 
Add a tiny bit of milk, water, or broth, if needed.
  4. Preheat the oven to 425˚F. Heat a large-sized, oven-safe skillet or cast iron pan on medium-low heat. When hot, add the avocado oil to the pan. Add the garlic and onion to the pan. Cook until fragrant, about 1-2 minutes, being sure to not burn the garlic. Mix in the greens, stirring until they just begin to wilt, about 1-2 minutes.

  5. Add the bacon, beans, crushed tomatoes, basil, salt, and black pepper to the greens and stir to combine.
  6. Top with puree, place in the oven and bake for 20-25 minutes, until the tomato sauce is bubbling and the top is browned. ​
Click here for a wide variety of turnip recipes.

~​Nancy Miller, MS, RDN
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Rutabaga: Not Just Another Turnip

12/22/2018

1 Comment

 
When I was looking for vegetable purée recipes to use as sauces on pasta, I decided to try one that included rutabagas since that was an unfamiliar vegetable for me. I had previously avoided it because it seemed too close to turnips, which I was also unfamiliar with and have a reputation for being bitter and fibrous. So I gave the rutabaga a try and totally love them.

Rutabagas are root vegetables that are a cross between a turnip and a cabbage, so they are in the cruciferous vegetable category (Brassica family). Rutabagas have purple “shoulders” and a creamy “body.” Like many other root vegetables (beets, turnips), they have a skin that needs peeling (and a possible wax coating which is removed when peeled). And like most root vegetables, they are harvested in the fall. Rutabagas are also known by other names, such as “Swede,” “neep,” or “yellow turnip.” (1)
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What does a rutabaga taste like?

Some folks may find rutabagas slightly bitter, however their sweetness comes out when roasted, particularly when combined with other vegetables, such as in the dish below. The sweetness is not overpowering, but more like a delicious, less-starchy potato.​

How do you eat rutabaga?

Rutabagas are most delicious roasted or puréed, where their sweetness comes out. However, they can also be enjoyed raw, like jicama or celeriac.

Ideas for using a rutabaga:

  1. ​Chopped and sautéed like potato hash in the morning for breakfast with eggs.
  2. Pureed as a base for hearty, thick soups.
  3. Julienne-cut and stir-fried for Asian dishes.
  4. Roasted with other root vegetables.
  5. Used as part of the creamy base in a gratin.
  6. Cooked and pureed and used as a sauce for pasta or as a side dish.
  7. Sliced as a snack with your favorite dip/sauce.
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How nutritious are rutabagas?

Raw rutabagas are rich in vitamin C (58% DV) and are a good source of fiber (14% DV), manganese (12%), and potassium (13%). One cup of sliced raw rutabagas contain almost two grams of protein. (2)  

The dish below is a colorful addition to your holiday celebrations. My extended family enjoyed it immensely this past weekend. And if you want to “geek out” over more information about this delicious vegetable, click here.

References:
  1. http://www.homefamily.net/2011/07/16/the-difference-between-a-turnip-and-a-rutabaga/
  2. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2

Roasted Mixed Vegetables with Sour Cherries

Serves 6-8
Original recipe by Nancy Miller, RD


Ingredients: 
  • 4 medium rutabagas, peeled and cut into 1-inch pieces
  • 2 medium beets (red and/or yellow), peeled and cut into 1-inch pieces
  • 1 medium kohlrabi, peeled and cut into 1-inch pieces

  • 2 small apples, cut into 1-inch pieces (peeling is optional)
  • 1 cup dried sour cherries
  • 1/4 cup lemon juice (about 1 large lemon)

  • 1 teaspoon cider vinegar

  • 1/2 cup avocado oil, or oil of choice
  • 1 Tablespoon Dijon mustard
  • 2 garlic cloves, minced
  • Salt and black pepper, to taste
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Directions:
  1. Preheat oven to 400 degrees F.
  2. Combine the prepared rutabagas, beets, kohlrabi, apples, and cherries in a large bowl.
  3. To make the dressing, combine lemon juice, vinegar, oil, mustard, garlic, and salt and pepper in a small bowl.
  4. Pour dressing over vegetable mixture and stir to combine. 
  5. Transfer mixture to a 9 x 13” baking dish and bake until tender and brown on the outside, about 1 hour. Stir about every 15 minutes to ensure even roasting.
  6. Serve warm. ​
​Notes:
  • Feel free to use any combination of root vegetables for this recipe, not just the ones listed above. Carrots, sweet potatoes, parsnips, celeriac, and turnips make delicious substitutions/additions to the above.
  • It’s easier to peel rutabagas if you first slice them into 1-inch rounds. Then, use a sharp pairing knife to peel each individual round and cut into sections. 
  • If you cut your vegetables into smaller cubes, you will need to reduce the cooking time. Check your vegetables after about 30 minutes of baking.
  • Add more cherries or dried cranberries before cooking, to taste.

​~​
Nancy Miller, MA, MS, RDN
1 Comment

Sunchokes

12/2/2018

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Throughout the years, my family and I have been trying to enjoy as wide of a variety of vegetables as available in the Pacific Northwest. We experiment with new ones whenever we get the chance. One vegetable we have never had until now is the sunchoke, or Jerusalem artichoke, which is a perennial root vegetable (aka: “tuber”). This means they grow in the ground like potatoes and sweet potatoes, though they are small, like ginger knobs. Like other tubers, they have a thin skin that doesn’t need peeling; just give the vegetable a good scrub before using.  These tubers are also harvested in the fall.

​Even though they are also called Jerusalem artichokes, they are not related to actual artichokes. Globe artichokes are a thistle and have an edible flower.
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What does a sunchoke taste like?

Choose sunchokes that are very firm and smooth. Some say they taste like artichoke hearts. Others say they are rather sweet and nutty. They have a texture like a potato and are creamy when cooked. ​

How do you eat sunchokes?

Keep in mind, the flesh of the sunchoke turns brown, like apples or pears, when exposed to air. Mix with chopped raw vegetables and a tiny bit of lemon juice, should you plan on them sitting out for awhile. Like kohlrabi and jicama, you can eat this vegetable either raw or cooked.
Ideas for using these include:
  1. Thinly slice them like a chip and dip into hummus or another sauce.
  2. Shave them into a mixed salad.
  3. Roast them with garlic, butter and salt and mash them.
  4. Mix them with other root vegetables for a roasted veggie dish.
  5. Substitute them in your favorite potato/sweet potato recipes.

How nutritious are sunchokes?

Sunchokes are rich in iron, potassium and thiamine. One cup of sliced sunchokes contains three grams of protein. They are also a good source of copper, niacin and vitamin C. (1) This vegetable is high in inulin, a “prebiotic” soluble fiber, which may help control your blood sugar. (2) This inulin can also cause gas. To avoid this, some say to use sunchokes that have been through a frost and others say to be sure to use lemon juice when you cook them. (3) Try each method and let me know what works for you! 

Since we have eaten them, in the dish highlighted below, we are now discussing where to plant them in our garden in the spring.

The recipe below may seem lengthy, but it’s fairly straightforward and full of flavor. See notes after recipe.

References:
1. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2
2. https://www.sciencedirect.com/science/article/pii/S0271531799001529
3. https://modernfarmer.com/2018/02/jerusalem-artichoke-sunchoke-recipe-prevents-gas/
Click here for some simple recipes!

Lentil Stew with Steamed Rock Fish and Sunchokes

Serves 6-8
Recipe adapted from Cancer Lifeline Cookbook by Kimberly Mathai, MS, RD

Ingredients:
  • 1 Tablespoon olive oil
  • 1/2 cup onion, chopped
  • 6 cloves garlic, peeled and minced
  • 1/2 cup red bell pepper, diced ​
  • 1 cup cauliflower florets, approximately the same size
  • 2 cups white cabbage, sliced
  • 1 cup Swiss chard ribs, chopped
  • 1 teaspoon to 1 Tablespoon curry powder (depending how spicy you like it), or spice of choice
  • 4 cups broth (or water)
  • 1 cup lentils (green, red or black)
  • 1-1/2 cup Roma tomatoes, diced
  • 1 teaspoon salt
  • 1 pound sunchokes or Jerusalem artichokes, approximately the same size
  • 4 large Swiss chard leaves, de-ribbed and coarsely chopped (save ribs, see above)
  • 1 cup mushrooms, chopped
  • 6 red rockfish fillets, 3 ounces each, skinless and boneless (about 1-1/4 pounds), adjust for serving size
Directions:
  1. Heat the olive oil in a 6-quart stock pot. 

  2. Add the onion, garlic, pepper, cauliflower, cabbage, Swiss chard ribs, and curry powder (or spice mix of choice) to the pan and sauté until translucent, about 5 minutes. 

  3. Stir in the broth or water. Mix in the lentils and tomatoes. 

  4. Cover the pan with a lid and bring to a boil. Immediately lower the heat and simmer for about 20-25 minutes, checking lentils after 20 minutes. 

  5. At this time, add the sunchokes to a pot of salted, room temperature water (enough to cover). Bring to boil, cover and cook until tender, about 15 minutes, depending on size of tubers.   

  6. After the lentil stew has cooked for 20-25 minutes, add the salt, Swiss chard and mushrooms. Turn up the heat if needed, stir, and cook for about 2 minutes.    

  7. Carefully lay fish on top of stew, cutting in half, if necessary.    

  8. Cover the pot to steam the fish until opaque, about 5 minutes.
  9. While fish is steaming, drain sunchokes and slice and season, as desired.
  10. Remove cooked fish to a plate.  

  11. To serve, ladle some of the lentil stew in the center of each plate and place a fish fillet on top.    

  12. Arrange the sunchokes around the fish. 

  13. Season as desired and serve.
Notes:
  • Most everything can be chopped a day or two in advance, if needed, and stored, covered, in the refrigerator.
  • You can leave vegetables out, if desired, or add others.
  • You do not need to be exact with the amounts of each vegetable.
  • If you think green or red lentils are too mushy, try black lentils (otherwise known as beluga lentils), which are more firm after being cooked. And they provide a dramatic contrast with the vegetables in the dish. ​

​~​Nancy Miller, MA, MS, RDN
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Jicama

11/4/2018

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One of the reasons to try new vegetables you may or may not have noticed at the grocery story is to get out of the rut that mealtimes can bring over time. There’s an tan-colored, oval, root vegetable you maybe have seen at the store and not known what it is or how to pronounce its name. It’s called jicama (pronounced “hee-kah-mah”). Some may call it a yam bean or a Mexican water chestnut. It is part of the legume (bean) family. This is a tuber like a potato, but it is less starchy. However, the tough skin on a jicama needs to be peeled with a knife (not a vegetable peeler – the skin is too tough) because it contains a toxin (that is NOT found in the fleshy part of the tuber).

What does a jicama taste like? ​

A jicama is sweet like a pear or apple, but it is starchier. When eaten raw, it is quite crunchy, making it ideal for nut butters, hummus and other dips. ​

How do you chose a jicama?

Choose smaller jicamas because they are less fibrous. Choose ones with smooth skins because shriveled skin is a sign of an older tuber. They do not need to be refrigerated until they are cut open. If you find a jicama that is too large, ask the produce worker to cut into half or fourths. ​

How do you eat a jicama? ​

You can eat a jicama either raw or cooked, as you would eat an apple, pear, or kohlrabi. Some ideas for using it are:
  1. Cubed or sliced with a dip or dressing, particularly Mexican-type seasonings.
  2. Shredded in a slaw or salad.
  3. Mixed with fruits such as pineapple, mango, or apples.
  4. As part of a stir-fry.
  5. Included in soups and stews.
  6. As a French fry alternative (baked or fried).
  7. Roasted alone or with mixed other veggies. *See below for a delicious fall recipe for jicama.

How nutritious is jicama?

Jicama is low in calories (46 calories for one cup of sliced, raw jicama) and high in soluble dietary fiber. Soluble fiber can help lower your blood LDL levels and can normalize blood glucose levels. Jicama is also very high in vitamin C (40% of your daily needs). Vitamin C supports your immune system and provides powerful antioxidants to aid your body’s cells. 
 
Mealtimes don’t need to be boring if you add new vegetables into the rotation. Drop us a comment and tell us about your adventures with vegetables you haven’t tried before, such as jicama, celeriac, or kohlrabi.

For a quick tutorial in how to prepare a jicama, click here.

Roasted Jicama

Serves 2-3

Ingredients:
  • 2 cups jicama, cut into 1/2” cubes
  • 2 Tablespoons olive (not extra-virgin!) or avocado oil
  • 1/2 teaspoon cayenne
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder, or to taste
  • Dried parsley, to taste
​
Directions: 
  1. Preheat oven to 400 degrees F. 
  2. Combine jicama, oil, cayenne, and salt in a bowl. Add more oil if jicama is too dry.
  3. Cover a baking sheet with parchment paper or Silpat®.
  4. Spread jicama mixture evenly onto baking sheet.
  5. Roast in preheated oven for about an hour, stir every 15 minutes to ensure even roasting.
  6. When finished, add the garlic powder and dried parsley, to taste. 
  7. Serve hot. Try pairing with chicken, beef or seafood.
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Notes:
  • Extra virgin olive oil is not suited for high-heat cooking. Choose an oil such as avocado oil or expeller-pressed coconut oil (no coconut-y flavor), or one that is labeled for high heat.
  • The garlic powder and parsley could burn during the long cooking time, so add them at the end. 
  • For added color, include an equal amount (roughly) of green beans, bell peppers, or purple potatoes (or all of them!) to the jicama before roasting.
Resources:
  • http://www.nutrition-and-you.com/jicama.html
  • http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2727/2 
  • http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
  • http://foodfacts.mercola.com/jicama.html

​~​Nancy Miller, MS, RDN
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    ​MS, RDN, CSOWM, CDE Founder

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