Food Friday-Vegetables Galore

Eat your Veggies!

Ok...we have spent a week in my classes talking about adding additional servings of vegetables (2 additional to be exact) into our daily meals.  For some this has been easy and for others it has taken a little more effort to make it happen.  All in all it has been a fun challenge as for me, it has pushed me to think outside of my norm as well.  New recipes have flooded my inbox. I am getting daily text messages of meals they have eaten and new veggies they have tried.  The change in mindset is the ultimate goal and of course the result is a huge win...more daily nutrients. 

Great job to all who are challenging themselves.  And to those who need a little more of a boost. Here are some great recipes to try out.  

Zucchini Oven Chips

 1/4 cup ground almonds
1/4 cup grated fresh Parmesan cheese
1/4 t seasoned salt
1/4 t garlic powder
1/8 t black pepper
2 T fat-free milk


2 1/2 cups (1/4 inch-thick) slices zucchini (about 2 small)
Cooking spray

Directions

Preheat oven to 425.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in dry mixture. Place coated slices on an oven proof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425 for 30 minutes or until browned and crisp. Serve immediately.

From Debbie Cole via; Epicurious

Kale Salad with Pinenuts, Currants and Parmesan

2 tablespoons dried currants
7 tablespoons white balsamic vinegar, divided
1 tablespoon unseasoned rice vinegar
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1 teaspoon salt
2 bunches Tuscan kale (about 1 pound), center ribs and stems removed, leaves thinly sliced crosswise
2 tablespoons pine nuts, lightly toasted
Parmesan cheese shavings

Place currants in small bowl; add 5 tablespoons white balsamic vinegar. Let soak overnight. Drain currants.

Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper. Sprinkle cheese shavings over salad and serve. 

**other variations I have done with this are nectarines, feta and fresh mint leaves into the kale. I have also found that using a little lemon juice with the kale as you toss will help break down the bitter flavor it may often have.  

Kale chips  

 another favorite in our house.  

Bake kale that has been chopped and massaged with olive oil and sea salt for 25-30 minutes until crisp. Serve and enjoy.  This is a favorite replacement for chips:) You can also pretty much season with just about any spice for added variety.

Garden Vegetable Cakes

from Victoria Corno via St. Charles Health systems

Ingredients

• 1⁄4 cup grated Parmesan cheese
• 1⁄3 cup all purpose flour
• 1⁄2 teaspoon baking powder
• 1⁄4 teaspoon dill weed
• Pepper and salt to taste
• 4 eggs (or 1 cup egg substitute)
• 2 tablespoons minced green onion with tops
• 2 teaspoons lemon juice
• 1⁄2 teaspoon fresh minced garlic (1/4 teaspoon dried)
• 1 1⁄2 cups shredded vegetables (unpeeled zucchini, drained and pressed, potato, carrots, bell pepper, celery, sweet potato or yam)

Directions

1. Precook “harder” vegetables (i.e. carrots, sweet potato) briefly in a microwave.
2. In medium bowl, stir together cheese, flour, baking powder, pepper and dill weed.
3. Beat in eggs, onions, lemon juice and garlic until well blended. Stir in shredded vegetables.
4. For each vegetable cake, pour 1/3 cup batter onto hot, lightly greased skillet or griddle (380 degrees for electric griddle). Cook on both sides until golden brown. Serve hot.
5. Refrigerate leftovers within 2 hours.

Recipes from Leah Persichilli

 The following recipes come from food magician Leah Persichilli. Leah is a local Bend, OR mom to two and and amazing creator of delicious meals. She takes everyday food and flavor from local farmers including fruits, veggies and meats and turns them in to whole food based nutrition for every day people and families. To contact Leah for more information about her services. She can be reached at
 lpbubbles@hotmail.com, phone #775-220-7516 or comment below and ask Leah for a recipe idea for a favorite vegetable or something new. 

What do you do with Swiss Chard? 

Leah P- "Swiss chard is great if you first caramelize onions in olive oil w/ salt, then add the chard, and sautee it down until soft (sometimes takes a little water). Finish it tossed with chopped Kalamata olives. It is also delicious cooked down with garlic and olive oil. Add white beans and a bit of veg/chx stock, and use as a sauce for pasta (or other grains). Swiss chard and other greens are also delicious chopped and added to dried lentils - cook together replacing some of the water with a full can of light coconut milk. Finish with salt and pepper to taste."

What do you do with your Eggplants? 

Leah P- "I love to slice eggplant lengthwise, brush it with a mixture of olive oil, balsamic vinegar, soy or braggs, and salt (mix together first, then brush it on), and grill~ Eggplant caponata is a delicious way to preserve the bounty, and is wonderful on whole grain bread or as a veggie rich topping for fish or chicken"

or

"Simple grilled eggplant (brushed with olive oil and salt) is a great base for eggplant parmesan - simply layered with marinara and a little parmesan and/or mozzerella, then baked at 350 until bubbly... "

 Eggplant Caponata

From Simply Recipes suggested by Leah Persichilli

Leah P. -This is another great recipe for eggplant that is a family favorite" 

• 1 globe eggplant - about 1 lb, diced
• Salt
• 4 Tbsp olive oil, divided
• 1 small onion, minced
• 1 celery stalk, minced
• 1 garlic clove, minced
• 4-6 plum tomatoes, finely chopped
• 1/2 cup pitted green olives, finely chopped
• 1/4 cup pine nuts, toasted
• 2 to 3 Tbsp small capers, drained
• 1 teaspoon red pepper flakes
• 1/4 cup red wine vinegar
• 2 to 3 Tbsp sugar
• 1 Tbsp tomato paste
• 1/4 cup chopped basil

1 Toss the diced eggplant with about 2 tablespoons salt and put into a large bowl. Cover the bowl with a plate that just about fits the bowl and weigh it down with a heavy can. Let this sit for 1 hour. Drain the eggplant, rinse with fresh water and pat dry with paper towels.
2 Heat 2 tablespoons oil in a large skillet over medium-high heat. Add onion and celery, season with salt. Cook, stirring occasionally until the onion begins to soften - about 5 minutes. Add the garlic. Cook 1-2 minutes more. Remove from the skillet and set aside.
3 Wipe the pan with a paper towel, turn the heat to high and add the remaining olive oil. Let this heat until the oil is nearly smoking. Add the eggplant and spread it out in as thin a layer as you can in the skillet. Let this sizzle for 1-2 minutes before stirring, then let it sit for a full minute before stirring again. Cook like this for 5-6 minutes.
4 Add the onion-celery mixture, the tomatoes, olives, pine nuts, capers and red pepper flakes. Stir well. Add the vinegar, sugar and tomato paste and stir once more. Cook, stirring occasionally until eggplant is very soft, about 8 minutes.
5 Remove from heat and let cool to room temperature. Mix in the basil. Season with salt and pepper to taste. Caponata can be refrigerated, covered, up to 5 days.

Favorites from Get Fit with D'Anza

Eggplant Parmesan

Via Whole Foods

Ingredients: 

• 1 large eggplant, sliced lengthwise into 1/2-inch-thick pieces (about eight)
• 2 eggs, beaten with a fork
• 1 1/2 cup panko bread crumbs (sundried tomato or plain)
• 2 tablespoons extra-virgin olive oil*
• 1 (25 ounce) jar pasta sauce (roasted vegetable or any variety)*
• 1 cup shredded mozzarella cheese
• 1/2 cup shredded parmesan cheese 

Method: 

Preheat oven with a baking sheet inside to 375°F. Coat eggplant slices with beaten egg, then bread with panko crumbs. Spread oil on hot baking sheet and place eggplant slices on it in a single layer. Bake 15 minutes, flip and bake another 10 minutes.

Increase oven temperature to 475°F. In an 8 x 10-inch ovenproof dish, layer pasta sauce, then eggplant, and top with cheeses. Repeat, finishing with cheese. Bake until the cheese melts and turns golden in spots, about 15 minutes.

Nutritional Info: 

Per Serving:400 calories (180 from fat), 20g total fat, 8g saturated fat, 130mg cholesterol, 970mg sodium, 44g carbohydrate (5g dietary fiber, 9g sugar), 21g protein

Padron Peppers 

These are super yummy and a great starter to a meal. They do vary in heat so be careful as you could have a few mild ones and then get a sudden wake up call! 

I take a high quality olive oil and heat it in a sautee pan.  I will add the washed padron peppers and roast them on medium to medium/high heat.  You will know they are roasted when they start to blister and/or brown on the side.  I will sprinkle with coarse sea salt and even a little squeeze of a lime or lemon.  That is all. They are so good!!

There will be more to come......... 

These are just a few ideas with more to come as the week and challenge go on. For now, get out and try something new.  Visit my previous blog posts for my 

Zucchini Ricotta lasagna

Cauliflower Rice for Stir-fry

Spaghetti Squash substituted for pasta.

 (add the above eggplant parm and you have a great meal for Sunday night dinners)

Happy Friday everyone and bon appetite!  

Don't forget...want to find a recipe or idea for a new or favorite vegetable. Comment below and Leah P. will be chiming in:)  Thanks Leah!