vegetables « ForkBytes

Kale with Dill and Parsley

Note: this piece first appeared in the January 2009 issue of Clark Wellness ForkBytes.

This cleansing greens dish is ideal for giving your overworked system a break after holiday indulgences. It’s simple, bright, and delicious!

Serves 2 to 3

1 bunch kale
2 tablespoons extra-virgin olive oil
1 teaspoon black pepper
1/4 cup water
1/2 cup chopped fresh dill
1/2 cup chopped fresh parsley
sea salt to taste
juice of 1 fresh lime
dash cayenne pepper (optional)

Heat oil in a pan with black pepper, add kale leaves, and sauté about 3 minutes. Add water, cover, and allow to steam for 3 to 4 minutes or until kale is tender. Remove from heat and mix in herbs, sea salt, lime juice, and cayenne pepper (if using). Serve immediately.

Close Encounters of the Fresh Kind: Finding & Selecting Fresh Food

Note: this piece first appeared in the October 2008 issue of Clark Wellness ForkBytes.

As we move into colder months, finding good quality fresh food can be a challenge. The abundance of spring and summer is a distant memory, and the fall harvest will wind down soon. Sometimes, it can be hard to navigate the world of produce selection, especially when you don’t know what to look for.

I’ve shared some of my favorite tips and tricks for finding the freshest and best-quality food available below. Use these tips to help you locate and select the best and freshest food!

1. Know what’s in season. Seasonal foods are fresh, abundant, delicious, and less expensive. Even in snowy winter months, many fresh foods are available! Fresh produce items available in the D.C. area in October include apples, pumpkins, spinach, green beans, and peppers, among others.

2. Buy local. Locally grown food has traveled less distance from the farm to your plate and is always fresher. Farmers’ markets and roadside stands are the best places to find local food, and many markets operate year-round.

3. Inspect your veggies. Leafy green vegetables should be vibrantly colored and firm, not wilting. Squashes should have a hard shell and deep color. Root vegetables should be firm and hardy. Avoid discoloration and signs of breakdown in all vegetables.

4. Pick your fruits. Berries should be firm and free of mold. Apples, pears, and stone fruit should be unbruised.

5. Serve ASAP. Though many produce items do store well, in general, eat produce as soon as it’s ripe to enjoy full nutritional and energetic benefits!

Quinoa Salad with Herbs & Asparagus

Note: this piece first appeared as the April 2008 ClarkWellness.net Recipe of the Month.

Serves 4

This delightful salad is bursting with the delicious flavors of spring. Tender green asparagus joins whole-grain superstar quinoa, sliced carrots, and fresh herbs to produce a simple, easy side dish perfect for a quick weeknight meal. Add some lean protein for an instant entrée. Serve warm or at room temperature.

2 cups cooked quinoa
1 cup sliced fresh asparagus, blanched
1 cup sliced carrots, blanched
1 tablespoon chopped fresh tarragon
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh parsley
2 tablespoons extra-virgin olive oil
2 tablespoons brown rice vinegar
sea salt and freshly ground black pepper to taste

Combine all ingredients and serve.

Cleansing Chard-Lemon Soup

Note: this piece first appeared in the March 2008 issue of Clark Wellness ForkBytes.

Serves 4

1/2 lemon
1 teaspoon extra-virgin olive oil
2 cloves garlic, sliced
3 stalks celery, sliced
6 cups vegetable stock
1 bunch Swiss chard, washed and cut into bite-sized pieces
sea salt to taste
2 radishes, thinly sliced

Juice the lemon and set the juice aside. Cut the rind into 2 or 3 large pieces; set these aside as well.

Heat the oil in a soup pot over medium heat. Add the garlic and celery and cook briefly. Add the vegetable stock and the reserved lemon rind. Bring to a boil. Lower heat and cook until the celery is almost al dente, about 3 to 5 minutes. Remove lemon rind.

Add Swiss chard and stir until chard is just wilted. Stir in the sea salt and reserved lemon juice to taste and serve immediately, topped with radish slices.

Super Simple Miso Soup

Note: this piece first appeared as the October 2007 ClarkWellness.net Recipe of the Month.

Serves 2

This preparation method for miso soup is not traditional, but it’s an easy, quick way to enjoy this healthful and delicious dish. Try making Super Simple Miso Soup for breakfast, especially in cooler weather! You can substitute other vegetables and use whichever variety of miso you prefer. Nori and dulse granules (made from the sea vegetables nori and dulse) are available in the macrobiotic section of health food stores. Miso paste is also available in health food stores (in the refrigerated section).

1 carrot, grated
1 3-inch piece of daikon radish, grated
1 cup thinly sliced collard greens
2 cloves garlic, crushed
1 teaspoon grated fresh ginger
2 teaspoons nori or dulse granules
3 cups boiling water
1 tablespoon sliced scallions
1 tablespoon brown rice or mellow white miso

Place carrots, daikon, collards, garlic, ginger, and sea vegetable granules in a large bowl or medium soup pot. Pour the boiling water over the vegetables and let sit for 5 to 10 minutes or until vegetables are soft. Stir in the scallions and miso and serve immediately.

Sautéed Leeks and Fennel

Note: this piece first appeared as the April 2007 ClarkWellness.net Recipe of the Month.

Serves 2

This quick, simple leek and fennel dish is bright and tasty. It’s a perfect complement to any spring meal. Be sure to use freshly squeezed lemon juice rather than bottled juice.

1/2 tablespoon extra-virgin olive oil
2 large leeks, thinly sliced
1 fennel bulb, thinly sliced
1 teaspoon chopped fresh thyme
1 tablespoon fresh lemon juice
sea salt and freshly ground black pepper

Heat the oil in a sauté pan over medium heat. Add the leeks and fennel and sauté until lightly browned. Remove from the heat and stir in the thyme and lemon juice. Season to taste with sea salt and freshly ground black pepper. Serve immediately.

Braised Leeks with Tarragon and Garlic

Note: this piece first appeared in the April 2007 issue of Clark Wellness ForkBytes.

Serves 2

1 teaspoon extra-virgin olive oil
2 large leeks, quartered lengthwise
2 garlic cloves, sliced lengthwise
1 fresh tarragon sprig
water
1 tablespoon chopped fresh tarragon leaves
sea salt to taste
freshly ground black pepper to taste

Heat the oil in a sauté pan over medium heat. Add the leeks and brown gently. Add the garlic and tarragon sprig, then about half an inch of water (stand back to avoid splattering oil). Cover the pan and cook until the leeks are tender.

Lift the leeks out of the water and set aside. Turn the heat up to high and cook until liquid is reduced by half. Remove the whole tarragon sprig. Pour the reduced liquid over the leeks and sprinkle with chopped tarragon leaves. Season with sea salt and freshly ground black pepper to taste.

Food Focus: Leeks

Note: this piece first appeared in the April 2007 issue of Clark Wellness ForkBytes.

Leeks are a wonderful alternative to regular onions. They lend a mild flavor to dishes and can also be prepared simply and served on their own.

Leeks are part of the Allium family of vegetables (along with onions, shallots, scallions, and garlic). They contain a special compound called allicin, which is an anti-fungal phytochemical. Allium vegetables are helpful in preventing atherosclerosis, and they assist the body in burning fat. Leeks are also high in manganese, vitamins B6 and C, folate, and iron.

Leeks are always very dirty. The easiest way to clean them is to chop them first, then place the cut leeks in a bowl of clean water. Gently lift the leeks out of the water — the dirt will sink to the bottom of the bowl.

See our recipes for some tasty leek preparation ideas!

Recipe of the Month: Mashed Millet & Cauliflower

Note: this piece first appeared in the September 2006 issue of Clark Wellness ForkBytes.

This warm, comforting mixture is a delicious change of pace from mashed potatoes. Serve with a vegetarian mushroom gravy for a health-supportive update of a classic favorite!

Serves 2

1/4 cup minced onion
1 teaspoon extra-virgin olive oil
1/2 cup millet, rinsed
1 cup water
1 cup chopped cauliflower
pinch sea salt

Heat the oil in a medium saucepan. Add onion and sauté until translucent. Add millet and toast slightly. Add cauliflower, salt, and water. Cover pot and cook until grain has absorbed all the water, about 10 to 20 minutes. When the millet is done, mash the mixture together with a potato masher. Add a little water if necessary in order to get a smooth consistency.

Food Focus: Spring Vegetables

Note: this piece first appeared in the April 2006 issue of Clark Wellness ForkBytes.

One of my favorite things about spring is that it’s a wonderful time of year to discover some delicious new veggies. Farmer’s markets are reopening or expanding after the winter season, and they’re always a fun place to make new produce discoveries. Even the regular supermarkets will have more fresh and local produce in the coming weeks.

This month, I challenge you to bring home one new-to-you vegetable each time you go to the market. Some of my favorite spring finds from past years are pea shoots (they taste like delicious peas in leaf form), garlic scapes (taste like garlic but look like curly chives), and even good old-fashioned asparagus (which you’ve probably seen but may not have tried). Let me know what new veggie loves you find!

ForkBytes

Grab life by the fork

Kale with Dill and Parsley

Close Encounters of the Fresh Kind: Finding & Selecting Fresh Food

Quinoa Salad with Herbs & Asparagus

Cleansing Chard-Lemon Soup

Super Simple Miso Soup

Sautéed Leeks and Fennel

Braised Leeks with Tarragon and Garlic

Food Focus: Leeks

Recipe of the Month: Mashed Millet & Cauliflower

Food Focus: Spring Vegetables

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