Sunday, June 29, 2008

Eat Your Veggies!

I'm always looking for innovative ways to eat more green veggies, especially in the summer months when I shy away from hot, cooked foods. In recent weeks I have made two of my favorite veggie salads, one with kale, one with broccoli, as well as a new one using roasted green beans. I also made a long time favorite, Confetti Corn Toss, which although absent of any green veggies, utilizes fresh corn, tomatoes, and mangoes, which are so plentiful right now at the market.

Kale Salad

1 bunch kale
1 large vidalia onion
10-12 sundried tomatoes (not oil packed)
10-12 kalamata olives, chopped
1 cup water
olive oil spray

Bring water to a boil and remove from heat. Place sundried tomatoes in water to rehydrate while you prepare the rest of the salad.

Tear kale leaves from stems into bite sized pieces. Set stems aside (discard if you don't want to use them, but I like the crunch they bring to this salad.) Wash leaves thoroughly allowing water to cling to leaves, then set aside. Wash stems thoroughly then place them in a bundle on your chopping board and slice them into 1/4 inch pieces. Set aside.

Cut onion into quarters and then thinly slice each quarter. Spray a large skillet with oil and heat on medium-high. Place onions in skillet and saute until golden brown and caramelized. Remove from skillet and set aside.

Saute chopped kale stems in skillet for a few minutes to soften, then set aside. Saute wet kale leaves in skillet on medium high until desired tenderness is reached then place in a bowl with cooked stems. Remove tomatoes from water and chop. Toss onions, tomatoes, and olives in a bowl with the kale and serve at room temperature or place in the fridge if serviing later. This salad really needs no dressing but if you do feel that it needs something, I suggest a light spray of Bragg's liquid aminos.


Roasted Green Beans with Marinated Button Mushrooms

Adapted from the original recipe which you can find by clicking here. I omitted the walnuts called for in the original recipe as I had none on hand. I also used half the amount of mushrooms and marinade called for in the recipe and roasted the green beans for 30 minutes instead of the 45 minutes suggested.


Broccoli Salad with Red Bell Pepper and Water Chestnuts

1 head broccoli, washed
1 red bell pepper, washed, seeded, and diced
1 can sliced water chestnuts, drained
4 Tbl rice vinegar
1 tsp toasted sesame oil (up to 1Tbl if you want more flavor)
1 Tbl minced garlic
2 tsp fresh ginger, grated or minced
sugar to taste (optional)

Cut broccoli florets from stems and set aside. Cut away peel from stems with a knife then slice peeled stems into 1/4 inch thick slices. Steam florets and stem pieces for 5 minutes then rinse with cold water to stop cooking process. Toss broccoli in a large bowl with red bell pepper and water chestnuts. Combine last 5 ingredients to make a light dressing and drizzle on salad. Serve at room temperature or chill for 3 hours, covered, before serving.


Confetti Corn Toss
adapted from a 12+ year old add for Del Monte canned corn

3 cups fresh cooked corn (I boiled 3 large ears and then cut the corn from the cobs)
1 1/2 cups cooked black beans
2 large tomatoes, seeded and chopped
1 ripe mango, peeled and diced*
1/3 cup minced fresh cilantro
3 Tbs lime juice
1 1/2 tsp chile powder
1/2 tsp ground cumin

Combine the first 5 ingredients in a large bowl. Whisk together the last 3 ingredients in a separate bowl then pour over salad. Cover and chill about 3 hours before serving.
In place of mango you can use 1 (14 oz) can hearts of palm, drained and sliced, per the original recipe. This will give the salad a different flavor (more tang, less sweet).

3 comments:

Anonymous said...

the button mushrooms and green beans look beautiful!

Rach-ums said...

That corn toss was pretty much my lunch today! 'Course I just used canned corn but whatev, still good. :)

Liz² said...

so much beautiful colour and freshness! Ooh, I'm craving veggies now!