Vegetable Of The Month, September Options

[Celadon]

Vegetable of the Month: Tubers

Root vegetables are a commonly neglected bunch, but have recently taken some spotlight with increased emergence of international cuisine. Each root has its own unique taste and nutritional value, so be daring and expand your taste buds! This month’s feature includes: Cassava (yucca root), Jicama, Sunchoke, Taro root, and Water chestnut.

Varieties

Yucca RootServing size 1/2 cup raw, sliced (103g Amounts Per Serving% Daily ValueCalories 160 Calories from Fat 5 Total Fat 0g0%Sodium 15mg1%Cholesterol 0mg0%Total Carbohydrate 3913% Dietary Fiber 2g7% Sugars 2gProtein 1gVitamin A0%Vitamin C35%Calcium2%Iron2%*Percent Daily Values are based on a 2,000 calorie diet.

Yucca Root
Yucca (also known as manioc or cassava), is a white, starchy tropical vegetable that widely grown and consumed in Africa, Asia, Latin America, and the Caribbean. In many countries, yucca is a dietary staple usually eaten boiled, steamed, and in flour form as thickeners or additional ingredients for noodles, cakes, and pastries.

Yucca root has made a home growing in Florida since the late 1800s. Cassava is a bushy perennial that can grow as tall as 8 feet. The white interior of yucca is firmer than potatoes and has high starch content. Fresh yucca has thick, dark brown skin that resembles a tree's bark. Fresh yucca is available year round. Look for firm blemish free tubers. Store whole yucca as you would potatoes, in a cool, dark, dry place for up to one week. Peeled yucca covered with water and refrigerated or wrapped tightly and frozen for several months.

Yucca can easily be substituted for potatoes in soups and stews and it contains a high amount of vitamin C and carbohydrates. It is also a good source of dietary fiber and contains approximately 120 calories per 1 cup serving.

JicamaServing size 60g, 1/2 cup raw, sliced Amounts Per Serving% Daily ValueCalories 25 Calories from Fat 0 Total Fat 0g0%Sodium 0mg0%Cholesterol 0mg0%Total Carbohydrate 5g2% Dietary Fiber 3g11% Sugars1gProtein 0gVitamin A0%Vitamin C20%Calcium0%Iron2%Percent Daily Values are based on a 2,000 calorie diet.

Jicama
Jicama is a relative of the potato family. It is a popular dietary staple in Latin America and widely grown in Mexico and Central America. There are many names for Jicama including: the Mexican potato, Mexican yam bean, ahipa, saa got, Chinese turnip, lo bok, and the Chinese potato.

Jicama looks similar to a turnip or a large radish, and it can be used as an alternative to the water chestnut. Its skin is thin and can be gray, tan, or brown in color. Additionally, it has a short root and contains white flesh. The skin is typically peeled before eating it raw. Raw jicama tastes similar to a pear or apple. It also does not discolor when exposed to the open air for awhile. Because of this, raw jicama is often used as an accompaniment to raw vegetable platters. When jicama is used in cooking it tends to take on the flavors of the ingredients that it is being combined with. Therefore, jicama is a nice complement to various stir-fry dishes because it blends well with many vegetables and seasonings.

Jicama is a very versatile vegetable that contains a high amount of vitamin C, is low in sodium, and has no fat. One adult serving of jicama, which is equal to approximately 1 cup of cubed jicama or 120 grams, also contains only 45 calories.

Jicama is available year-round. When purchasing jicama, select tubers that are firm and have dry roots. Make sure that the jicama has an unblemished skin and that is not bruised. Once purchased, store jicama for up to two weeks in a plastic bag in your refrigerator.

SunchokeServing Size 1/2 cup raw, sliced Amounts Per Serving% Daily ValueCalories 55 Calories from Fat 0 Total Fat 0g0%Sodium 2.5mg0%Cholesterol 0mg0%Total Carbohydrate 13g4.5% Dietary Fiber 1g4% Sugars 2gProtein 1.5gVitamin A0%Vitamin C5%Calcium1%Iron12.5%Percent Daily Values are based on a 2,000 calorie diet.

Sunchoke
A relative of the sunflower, this vegetable is native to America, not Jerusalem, and has no botanical relation to artichokes. In fact, these tubers are actually a member of the Sunflower family. The white flesh is nutty, sweet and crunchy like chestnuts when raw. Baked in their skins, they become more like potatoes with a mild taste of artichoke hearts.

The Jerusalem artichoke is widely grown in gardens in Texas and is harvested in the fall for highest quality. Widely available in supermarkets, its peak period is September through January, but often continues through the early spring.

Select firm sunchokes that are firm and free from mold and wrinkles. Sunchokes vary in color where their shades range from dark brown to light brown in color, similar to ginger.

These tubers need be refrigerated, unwashed, in a plastic bag for up to 1 week for successful storage.

Taro RootServing size 1/2 cup raw, sliced Amounts Per Serving% Daily ValueCalories 55 Calories from Fat 0 Total Fat 0g0%Sodium 5mg0%Cholesterol 0mg0%Total Carbohydrate 14g4.5% Dietary Fiber 2g7% Sugars 0.5gProtein1gVitamin A0%Vitamin C4%Calcium2%Iron1%Percent Daily Values are based on a 2,000 calorie diet.

Taro Root
The taro root, as with other tubers is recognized by other names. This tuber is also known as dasheen, eddo and kalo in many areas of the world including West Africa, Asia, Central America, South America and the Caribbean and Polynesian islands. This root is most well-known as the ingredient of the Hawaiian dish "poi," or mashed taro root.

Taro root is a starchy vegetable that is commonly used in place of a potato. Its hairy outer coating on its surface is similar to a coconut. The hairy outer layer is always removed with caution since skin irritation can arise caused by the juices secreted by the taro root. It is recommended to use protective rubber gloves when handling this tuber. Taro root is toxic in its raw form so always cook it before eating.

These tubers take on a nut-like flavor when cooked. Frying, baking, roasting, boiling, or steaming them as an accompaniment to meat dishes are all common uses. Soups and stews are other dishes that taro root suits well.

Select tubers that are firm, hairy, with no wrinkling. Store the roots for up to one week in a cool and dry location, making sure that the roots do not dry out.

Water ChestnutServing size 1/2 cup raw, slided (62g) Amounts Per Serving% Daily ValueCalories 60 Calories from Fat 0 Total Fat 0g0%Sodium 10mg0%Cholesterol 0mg0%Total Carbohydrate 15g5% Dietary Fiber 2g7% Sugars 3gProtein 1gVitamin A0%Vitamin C4%Calcium0%Iron0%Percent Daily Values are based on a 2,000 calorie diet.

Water Chestnut
The water chestnut, resembles a chestnut in color and shape, is also known as the Chinese water caltrop. This tuber is commonly associated with Chinese cooking, but is finding its way into other ethnic meals.

Hailing from Southeast Asia, water chestnuts are actually roots of an aquatic plant that grows in freshwater ponds, marshes, lakes, and in slow-moving rivers and streams. These roots are commonly grown in Japan, Taiwan, China, Thailand, and sometimes in Australia. Water chestnut harvesting is laborious, making them somewhat expensive to purchase. Processed and canned water chestnuts widely found in most supermarkets. However, fresh water chestnuts, are more difficult to find, but are becoming more available.

If you find fresh water chestnuts, select those that are firm with no signs of wrinkling. These will need to be peeled prior to eating and cooking. Stored fresh tubers need to be wrapped tightly in a plastic bag for up to one week.

Canned, unopened water chestnuts will store indefinitely. Once opened, canned tubers will keep up to one week in a bowl of water. Be sure to change the water daily for the ‘freshest’ product.



Recipes
Simple Yucca Simmer
Makes 4 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Melissa’s World Variety Produce Chef Ida Rodriguez

Ingredients

2 lb Yucca Root (1/2 pound per person)
2Tbsp lemon juice
2 cloves garlic chopped
2 Tbsp chives
½ tsp salt
1/8 tsp ground black pepper

Rinse yucca well, peel and halve lengthwise. Remove fibrous core. Combine lemon juice, garlic and fresh herbs in a large pot with enough water to cover yucca. Bring to a boil and add salt. Lower heat and add cold water when necessary so as not to allow water to reach another boil. Pierce with toothpick or fork. When soft (not mushy) remove pieces and set aside. When all pieces are done, drain, sprinkle with pepper and serve hot.

Nutritional analysis per serving: Calories 373, Protein 4g, Fat 1g, Calories From Fat 2%, Cholesterol 0mg, Carbohydrates 88g, Fiber 5g, Sodium 269mg.

[Angp77]

I love this Celadon. Thank you so much for starting this feature.

I am a huge fan of jicama, especially shredded in a BBQ chicken salad, yummo!!

Thos sunchokes look kinda scary though...

[BariChild]

Sweet. Celadon, this is great. I am not into potatoes as much. However, I love a good tuber. Jicama and yucca are two of my faves. Did you know Jicama is known as the mexican apple?

[Celadon]

Sweet. Celadon, this is great. I am not into potatoes as much. However, I love a good tuber. Jicama and yucca are two of my faves. Did you know Jicama is known as the mexican apple?

Well, actually I did because I grew up in So Cal so close to the border. I love jicama. It is crunchy and tasty and a bit sweet, therefore the reference to the apple. I like to use them as a substitute for cukes in salads and sandwiches much like Ang does.

[Celadon]

Here are some of my recipes using tubers.



* Exported from MasterCook *

ENSALADA DE JICAMA

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 oz. Jicama -- peeled and cubed (1 1/2 c.)
1 lg. cucumber -- sliced
1 orange -- peeled and cubed
2 tbsp. lemon juice
3/4 tsp. chili powder
Salt

In large bowl, combine Jicama, cucumber, and orange. Sprinkle with lemon juice and chili powder; toss to coat. Cover and chill at least 2 hours. Just before serving, sprinkle lightly with salt; toss. Sprinkle lightly with additional chili powder, if desired.

Per Serving (excluding unknown items): 32 Calories; trace Fat (4.4% calories from fat); 1g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 0 Fat.




* Exported from MasterCook *

JICAMA AND ASPARAGUS

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 lb. jicama
3/4 lb. asparagus
4 tbsp. butter
2 shallots
1 tsp. lemon juice

Cut asparagus into 2" sections and steam 7 to 10 minutes. In skillet melt butter. Dice shallots and jicama and cook on high until done. Lower heat, add asparagus. Cook 5 minutes. Stir occasionally. Remove from heat and place in serving dish and sprinkle with lemon.

Per Serving (excluding unknown items): 91 Calories; 8g Fat (73.9% calories from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 80mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.





* Exported from MasterCook *

Jicama Slaw

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large jicama -- peeled and finely shredded
1/2 Napa cabbage -- finely shredded
2 carrots -- shredded
1/2 cup fresh lime juice
2 tablespoons rice vinegar
2 tablespoons chili powder -- ancho or chipotle
2 tablespoons honey
1/2 cup canola oil
Salt and freshly ground black pepper
1/4 cup cilantro -- finely chopped

Place jicama, cabbage, and carrots in a large bowl. Whisk together the lime juice, vinegar, ancho powder, honey, and oil in a medium bowl. Season with salt and pepper, to taste. Pour the dressing over the jicama mixture and toss to coat well. Fold in the cilantro. Let stand at room temperature for 15 minutes before serving.

Per Serving (excluding unknown items): 190 Calories; 14g Fat (63.7% calories from fat); 1g Protein; 17g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat; 1/2 Other Carbohydrates.

[Celadon]

Here is a great water chestnut recipe that came from Gourmet Magazine years ago when Sara Moulton was still a regular on the Food Network. These patties are full of flavor!


* Exported from MasterCook *

Asian Chicken and Water Chestnut Patties

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces waterchestnuts, canned -- rinsed and drained
1 cup scallions -- chopped
1 teaspoon jalapeno pepper -- including seeds, minced
1 1/2 pounds ground chicken
2 tablespoons fresh cilantro -- or parsley, chopped
1 1/4 teaspoons salt
2 teaspoons vegetable oil

Special equipment: 6 (8-inch) wooden skewers

Add water chestnuts, scallions, and jalapeno to a food processor and pulse until finely chopped. Transfer to a bowl with the chicken along with cilantro and salt. Stir together with your hands until just combined. Form mixture into 18 (2-inch diameter) patties on a baking sheet, then thread 3 patties through their sides onto each skewer.

Heat 1 teaspoon oil in a 12-inch nonstick skillet over moderate heat until hot but not smoking, then transfer 3 skewers of patties using a large metal spatula to skillet and cook until golden and just cooked through, about 3 minutes on each side. Transfer to a platter and keep warm, covered with foil. Add remaining teaspoon oil to skillet and cook remaining patties in same manner.


Per Serving (excluding unknown items): 286 Calories; 12g Fat (38.3% calories from fat); 35g Protein; 8g Carbohydrate; 1g Dietary Fiber; 107mg Cholesterol; 553mg Sodium. Exchanges: 5 Lean Meat; 1 Vegetable; 1/2 Fat.

My changes: When I make these patties, I don't bother with the skewers or the oil. I just place them on a non-stick cookie sheet and bake them in a 350° oven for 10 minutes, flip them over and bake them another 10 minutes. They are very good that way. I find that I can only eat one patty now so I have to divide the nutritional info by 3 to have an accurate count.

[Celadon]

Here is another great water chestnut recipe, good for a workday lunch. Just wrap it in saran wrap.


* Exported from MasterCook *

Minced Pork with Water Chestnut Lettuce Wraps

Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
9 ounces ground pork
4 ounces waterchestnut, canned -- and minced
1 tsp garlic -- minced
1 1/2 Tablespoons soy sauce, low sodium
1 Tbsp oyster sauce
1 tsp splenda -- or sugar
1 Dash sesame oil
1 Dash Pepper
8 iceberg lettuce leaves -- use large outer ones

Mix pork, water chestnuts and seasoning ingredients.

Lightly coat non-stick frying pan or wok with oil.

Stir-fry garlic until fragrant.

Add pork mixture and stir-fry until golden brown and cooked through.

Serve in individual portions in the lettuce leaf cups.


Per Serving (excluding unknown items): 95 Calories; 7g Fat (65.3% calories from fat); 6g Protein; 2g Carbohydrate; 1g Dietary Fiber; 23mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

My changes: I make these as wraps. They are equally good warm or cold. When you use lettuce leaves instead of a tortilla or pita, you save so many carbs! The meat mixture is the star of this dish, not the wrapper so why not try it this way?

[Celadon]

Vegetable of the Month, February

Exotic Vegetables

These three exotic vegetables: calabaza squash, chayote squash, and bitter melon are all becoming more mainstream. All three are being found more and more in local supermarkets; there may soon be no need to go to a specialty market to try something new.

Calabaza Squash

Considered a winter squash, the nutritional information is the same as butternut, acorn, buttercup, hubbard, pumpkin, spaghetti and other squashes. A simple breakdown is as follows:

1 whole Calabaza Squash
Calories: 172
Protein: 3.4g
Carbohydrate: 44.9g
Total Fat: 0.43g
Fiber: 6.46g

Word to the Wise Whole calabaza may be difficult to slice. Slicing through the tough rind often calls for a heavy cleaver or a very sharp knife. If the squash resists slicing, remove the stem and place the knife or cleaver blade along the squash's length. Gently tap the blade with a hammer until the squash falls open. Scoop out the seeds, peel and prepare! Calabaza is a type of pumpkin-like squash that is round in shape and varies in size. It can be as large as a watermelon or as small as a cantaloupe. The color of calabaza can also vary and may include greens, tans, reds and oranges. Some squash are all one color while other calabaza are multi-colored and may include all of colors listed above. This squash is popular in the Caribbean as well as Central and South America. It is also commonly called a West Indian Pumpkin.

Selection
Calabaza is often sold already chopped into chunks in many Latin markets. This is because of the difficulty many have in chopping the whole squash (see box below). Select pieces with a fresh, moist and unblemished flesh. Soft or wet spots means the squash is beginning to spoil. The color of the flesh should be a bright orange. Whole squash are more difficult to find, but if you find one, select one that still has the stem attached and is heavy for its size. You should avoid purchasing a squash with bruises, cuts, or soft spots. Calabaza is available year round.

Storage
Whole calabaza may be stored in a cool, dry space for up to 6 weeks. Cut calabaza should be wrapped tightly or placed in a covered container in the refrigerated for no more than one week.

Preparation
Calabaza has a sweet flavor and its texture is firm. This is similar to the taste and texture of more familiar varieties of squash, such as butternut or acorn. Calabaza may be substituted in recipes calling for those more common types of squash.

Calabaza is most commonly baked, either cut in sections or in cubes. Its seeds may also be roasted in a similar way as pumpkin seeds. Simply place on a baking sheet coated in cooking spray until brown and crisp.

Chayote Squash
Serving size 1/2 cup raw, sliced (66g)
Calories 11
Calories from Fat 2
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg
Sodium 3mg
Total Carbohydrate 5g
Dietary Fiber 2g
Sugars 12g
Protein 1g
Vitamin A 1%
Vitamin C 17%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Chayote Squash

Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle. Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.

Selection
Select squash that are small, firm and unblemished; just as you would select a pear. Choose squash that is heavy for its size. Tender skin, skin that reacts to pressure, often means poor quality. Chayote is commonly found in supermarkets during peak season (December to March), but may be found in larger supermarkets and specialty markets throughout the year.

Storage
Refrigerate whole chayote in a plastic bag for up to one month. Cut chayote may be refrigerated in a covered container or tightly wrapped for 3 to 5 days. It is best to use chopped chayote immediately, as it can gather flavors from other foods stored in the refrigerator.

Preparation
Chayote has a bland-tasting flesh that may be used in several ways. It may be prepared in similar ways to other summer squash, such as zucchini, but may require peeling and a bit more seasoning. Chayote is most commonly used in side dishes, stews, and casseroles. It may also be sliced in half and baked. The soft seed is edible, but many choose to remove it.

Bitter Melon

Bitter melon is actually a member of the squash family and resembles a cucumber with bumpy skin. When first picked, a bitter melon is yellow-green, but as it ripens, it turns to a yellow-orange color.

Bitter Melon
Serving size 1/2 cup raw, sliced (47g)
Calories 10
Calories from Fat 0
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars 0g
Protein 0g
Vitamin A 4%
Vitamin C 70%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.

The inside of the melon is filled with fibrous seeds. Bitter melon is used mostly in Asian and Indian cooking. Other names for bitter melon include: foo qua, balsam pear, or bitter gourd.

Selection
Select firm, unblemished melons that are from 5 to 12 inches in length. Choose melons that are still green for a more bitter flavor and a yellow-orange melon for a milder taste. Bitter melons are available fresh from April to September in most Asian markets and can occasionally be found in larger supermarkets. Some markets are beginning to carry bitter melons year round. They may also be purchased canned or dried.

Storage
Store melon loose in a paper or plastic bag in the refrigerator for 3 to 5 days. Slice the melon immediately before use.

Preparation
Cut in half and discard the seeds and fibrous core. To reduce the bitterness, blanch in boiling water for 2 to 3 minutes. The skin is edible and the melon is not typically peeled. The seeds are also edible, unless very hard, and are included in some recipes. Bitter melon is commonly stuffed, curried or pickled. It can also be used in stir-fry's and soups and may be steamed. Garlic or chili peppers are often added to recipes with bitter melon to offset the bitter taste.




Recipes
Calabaza Soup
Makes 6 servings

Each serving equals 1/2 cup fruit or vegetables

Ingredients

1½ lb Calabaza squash, diced
1 green bell pepper, chopped
1 garlic clove
4 scallions, minced
1 Tbsp dried thyme
1 tsp allspice
1 tsp cumin
1 tsp fenugreek
1 large ripe tomato, chopped
¼ cup coconut milk
¾ cup low-fat milk (1%)

Simmer all the ingredients except the milks in 5 cups of water for 1 hour. Strain the liquid into a bowl and allow the solids to cool. Puree the cooled solids.

Return the puree to the soup pot along with the stained liquid and add the milks. Simmer, uncovered, until the mixture is thickened to your desired consistency.

Nutritional analysis per serving: Calories 106, Calories from Fat 25%, Fat 3g, Protein 3g, Carbohydrates 18g, Fiber 4g, Cholesterol 2mg, Sodium 187mg.

[contemplator]

Thanks for the info and good looking recipes, celadon!
I'm going to try to break out of the culinary doldrums
over the weekend!

[Celadon]

Vegetable of the Month: Leeks and Green Onions

This month's vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature.

Leeks

Leeks look like a giant scallion and are related to both garlic and the onion. Native to the Mediterranean region, this vegetable dates back to around 4000 BC. Although its flavor and fragrance are similar to its relatives, they are slightly sweet tasting and often served as a side dish.

Leeks

Serving size 1/2 cup raw (45g)


Amounts Per Serving

Calories 25
Total Fat 0g
Saturated Fat 0g
Sodium 10mg
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 2g
Protein 1g
Vitamin A 15%
Vitamin C 8%
Calcium 2%
Iron 6%


Selection
Leeks are found in markets year round with a peak during fall to early spring.
Select leeks with clean white bottoms making sure that the ends are straight and not larger than 1 ½ inches in diameter, otherwise they will have a tough texture. The tops should be green, crisp and fresh-looking. Small to medium leeks (less than 1½ inches in diameter) are the tenderest.

Storage
Refrigerate leeks, unwashed, in a loosely fitting plastic bag for up to one week. Storing leeks in plastic helps them hold onto moisture and keep the odor from spreading to other foods.

Preparation
Leeks carry some dirt especially in between the layer of overlapping leaves. Begin cleaning by removing discolored leaves and trimming off green tops and root tips. Cut the leek lengthwise by inserting a knife from the base. Spread the leaves and rinse thoroughly. Placing the fanned out leaves in a bowl of water and gently moving the leaves will loosen any remaining dirt.

Leeks make excellent side dishes and appetizers but can also be added to many entrees including soups, stews, quiches, and salads.

This delicate vegetable cooks quickly and overcooking them will result in a slimy and soft product. In addition, they store heat well and will continue to cook even after the heat source is removed.

Green Onions/Scallions

Green Onions

Serving size 25g


Amounts Per Serving

Calories 10

Total Fat 0g
Saturated Fat 0g
Sodium 0mg
Total Carbohydrate 2g
Dietary Fiber 1g
Sugars 1g
Protein 0g
Vitamin A 2%
Vitamin C 8%
Calcium 2%
Iron 2%



Green onions or scallions are really immature onions. Scallions are harvested while their tops are still green and before the bulb takes its full shape.
Green onions can be eaten raw or cooked and have a milder flavor than their onion relative.

Selection
Purchase only green crisp tops and white bottoms. In general, the more slender bottoms will have a sweeter taste.

Storage
Scallions wilt within a couple days, so it's best to use them immediately. However, if you must store them, refrigerate them in a tightly closed plastic bag up to one week.

Preparation
Rinse the scallions thoroughly as dirt may be lodged between the leaves. Trim any wilted parts and the tip of the white root. The entire scallion can be chopped or sliced and added to any of your recipes for added flavor.


Recipes

Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

[N A]

Celadon, you're the greatest!
And your appreciated!

Hugs

Nancy

[Celadon]

Vegetable of the Month: Tomatillos

I just LOVE tomatillos! If you have never tried them, please do but beware, you may just become addicted to them! My recipes will follow later.
Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.

The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas.

Tomatillos, serving size, 1/2 cup raw (66g)

Calories, 20
Calories from fat, 5
Total fat, 0.5g
Sat fat, 0.0g
Cholesterol, 0.0mg
Carbs, 4g
Fiber, 1g
Protein, 1g

Selection

The condition of the husk is often a good indicator when selecting tomatillos. If the husk is dry or shriveled then the fruit is probably not in good condition. Select tomatillos that have an intact, tight-fitting, light brown husk. If you peel back a small part of the husk, the fruit should be firm and free of blemishes.

Canned tomatillos are available at specialty markets and are often used when making sauces. Tomatillos are available year round in supermarkets and specialty markets. Domestically grown tomatillos are available from May through November.

Storage

Fresh tomatillos with the husk still intact may be stored in the refrigerator for up to two weeks. They are best stored in a paper bag. Tomatillos last a week longer in the refrigerator if the husks are removed and the fruit is placed in sealed plastic bags. Tomatillos may also be frozen after removing the husks.

Preparation

The husks must be removed before preparing, but tomatillos in the husk are often used as decoration. Wash the fruit with soap and water to remove the film left by the husk. Tomatillos may be used raw in salsas or salads or cooked for sauces. Cooking enhances the flavor and softens its skin, but the result is a soupy consistency since the fruit collapses after a few minutes.




Recipes

Corn & Tomatillo Soup
Makes 8 servings

Each serving equals 1 cup of fruit or vegetables

Ingredients

1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar

Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.

Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.

[Kim]

Hey! I made the Potato with Leeks and Chicken tonight. All I can say is "WOW"!!!! A powerful punch with those spices...my mouth is dancing with a whole lot of happy right now. I was going to take a picture, but when it was on the plate, it just looked like a mound of "orange stuff". I loved this dish because it is very outside of my "flavor box". The only thing that I did different was to add some sea salt and I left the garlic whole so that I could pull it out after it flavored the oil. Otherwise, as is and it was fantastic. Spicy, sweet, savory...textures...all...so...freaking...amazing!!!

Thanks Celadon!

[Celadon]

Kim, sorry that I am just getting back to you but, well, I was kinda out of town!

Anyway, I am glad that you tried the chicken. I love leeks. They have such a different flavor than the usual onion. I am even more happy that you liked it!

[Celadon]

Vegetable of the Month: Potato

Potatoes were introduced to North America in the 18^th century via Irish immigrants, however their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.

Russet Potato Serving Size: 1 med. potato, baked (173g) Calories 160 Calories from Fat 0 Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 15mg 1% Total Carbohydrate 37g 12% Dietary Fiber 4g 14% Sugars 2g Protein 4g Vitamin A 0% Vitamin C 30% Calcium 2% Iron 10% * Percent Daily Values are based on a 2,000 calorie diet.

Potatoes have been a staple in the diets of Americans for over 300 years, but they have been sustaining populations worldwide for much longer. Read on for more potato information and tasty potato recipes!

Availability, Selection, and Storage

Potatoes are grown across the United States and are available year round. Store potatoes in a cool, dry place. Sunlight can cause the skin to turn green; if this occurs the skin must then be peeled off before consuming. Most of the nutrients are contained right below the skin, so avoid peeling when possible. Besides fresh potatoes, other forms are often available as well, including

• Refrigerated pre-cut fresh potatoes
• Frozen potatoes
• Canned potatoes
• Dehydrated potatoes

When choosing potatoes, be sure they are firm, smooth, and the color they are supposed to be. Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.

Preparation
Red Potato Serving Size: 1/2 cup, cooked (85g) Calories 70 Calories from Fat 0 Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 15g 5% Dietary Fiber 1g 4% Sugars 0g Protein 2g Vitamin A 0% Vitamin C 30% Calcium 0% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet.

Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation. Any sprouts or eyes growing from the potato should be cut out. The skin can be removed or left on depending on use. Common methods of preparation include boiling, baking, microwaving, mashing, frying and grilling. Consuming baked and grilled potatoes with the skin left on provides the most nutrients.

Potato Varieties

• Russet Round White
• Long White Fingerling
• Red skinned New
• Blue/Purple skinned Yellow flesh

Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health

Ingredients

6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper

Scrub potatoes. Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.

Nutritional analysis per serving (1 potato): Calories 346, Protein 24g, Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber 14g, Sodium 327mg.

Note that the above recipe is 2 or 3 servings for a typical WLS patient.

Reduced Fat Potato-Spinach Fritatta

• 2 tsp canola oil
• 1 1/2 cups diced red potatoes
• 1/2 cup chopped red onion
• 1 cup baby spinach, roughly chopped
• 1/4 cup parsley, chopped
• 1 1/2 cups liquid egg substitute
• 1/4 cup fat-free milk
• 1/3 cup reduced fat cheese (optional)

Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler. Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges.

Serves 4.

Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g

Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g

[BariChild]

Oh potatoes! I like the blue ones. I always learn something more about the fruits and vegetables I love in these threads of yours. Thank you Barbara. I think you are the Kitchen Goddess!

[Celadon]

Vegetable of the Month: Okra







Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length. This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family.

Okra was discovered around Ethiopia during the 12th century B.C. and was cultivated by the ancient Egyptians. This vegetable soon flourished throughout North Africa and the Middle East where the seed pods were consumed cooked and the seeds toasted, ground, and served as a coffee substitute. With the advent of the slave trade, it eventually came to North America and is now commonly grown in the southern United States. You'll now see okra in African, Middle Eastern, Greek, Turkish, Indian, Caribbean, and South American cuisines.

Okra is commonly associated in Southern, Creole, and Cajun cooking since it was initially introduced into the United States in its southern region. It grows well in the southern United States where there is little frost.

Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free.


Okra

Serving size 1/2 cup cooked, sliced (80g)

Amounts Per Serving

% Daily Value

Calories 20

Calories from Fat 0
Saturated Fat 0
Sodium 0mg
Cholesterol 0mg
Total Carbohydrate 4g
Dietary Fiber 2g
Sugars 1g
Protein 1g
Vitamin A 4%
Vitamin C 20%
Calcium 6%
Iron 2%


* Percent Daily Values are based on a 2,000 calorie diet.
Varieties

Clemson variety is dark green with angular pods. This okra takes less than two months to mature.

Emerald type is dark green, with smooth round pods.

Lee is a spineless type known by its deep bright green, very straight angular pods.

Annie Oakley is a hybrid, spineless kind of okra with bright green, angular pods. It takes less than two months from seeding to maturity.

Chinese okra is a dark green type grown in California and reaches 10 to 13 inches in length. These extra-long okra pods are sometimes called "ladyfingers."

Purple Okra a rare variety you may see at peak times. There is a version grown for its leaves that resemble sorrel in New Guinea.

Availability, Selection, and Storage

Okra is available year-round, with a peak season during the summer months. It is available either frozen or fresh. When buying fresh okra, make sure that you select dry, firm, okra. They should be medium to dark green in color and blemish-free. Fresh okra should be used the same day that it was purchased or stored paper bag in the warmest part of the refrigerator for 2-3 days. Severe cold temperatures will speed up okra decay. Do not wash the okra pods until ready to use, or it will become slimy.

Preparation

When preparing, remember that the more it is cut, the slimier it will become. Its various uses allow for okra to be added to many different recipes. Okra is commonly used as a thicken agent in soups and stews because of its sticky core. However, okra may also be steamed, boiled, pickled, sautèed, or stir-fried whole. Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turns okra black.

Young Versus Mature Okra - What is the difference?

Most okra pods are ready to be harvested in less than two months of planting. If the okra is going be consumed, then these pods must be harvested when they are very young. They are usually picked when they are two to three inches long, or tender stage.

Okra pods grow quickly from the tender to tough stage. Pods are considered mature when they exceed three inches in length. Mature okra is tough and is not recommended for use in certain recipes.

How do I reduce okra slime?

Most people who have eaten or have cooked okra, know about the okra slime. Some recipes call for the whole okra, but how do you deal with the okra slime?

There are few ways to minimize the slime:

• Simply trim the off the ends and avoid puncturing the okra capsule.
• You can also minimize the slime factor by avoiding the tendency to overcook okra.

Recipes

Okra and Green Beans
Makes 6 servings

Source: University of Illinois Extension

Ingredients

1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste

Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.

*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.

Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.

[Celadon]

Vegetable of the Month: Garlic

For years garlic has been the topic of much folklore. In ancient times, its pungent odor was believed to supply strength and courage to those who ate it. Garlic has been used for numerous things including embalming, warding off evil spirits, and curing everything from the common cold to tuberculosis and broken bones.

Even in modern times, garlic is still being promoted as a health food with medicinal properties. Though garlic is a nutritious food, many of the claims surrounding it are not backed up by research.

Garlic is a member of the Allium genus and classified as Allium sativa. The garlic bulb is covered with a loose, white, crackly outer skin and comprised of individual sections called cloves. Each clove is covered in a white sheath.

Garlic is very popular in the Middle East and Mediterranean countries, India and China. In America, 250 million pounds of garlic are consumed per year and its use is growing.

Garlic is characterized by it's strong flavor and smell, stemming from its sulfur compounds. It makes a great flavoring agent for a variety of dishes.

Garlic
Serving size 1 clove raw (3g)
Amounts Per Serving % Daily Value
Calories 5
Calories from Fat 0 0 Total Fat 0g 0% Saturated Fat 0g
0% Sodium 0mg
0% Cholesterol 0mg
0% Total Carbohydrate 1g
0% Dietary Fiber0g
0% Sugars 0g

Varieties

There are approximately 300 varieties of garlic grown throughout the world. In the United States about 90% of the garlic is grown in California and most comes in two types, early and late.

Early garlic is white or off-white in color and harvested in mid-summer. Late garlic is off-white on the outside

American: white-skinned with a strong flavor.

Chileno: a reddish-colored, sharp tasting garlic grown in Mexico

Elephant: Not a true garlic, but a relative of the leek; its flavor is very mild and it is characterized by larger heads.

Green Garlic: Young garlic before it starts forming cloves. Green garlic looks like a baby leek with a long green top and small white bulb. Its flavor is much more mild than that of mature garlic.

Italian: Mauve in color with a somewhat milder flavor.

Availability, Selection, and Storage

Garlic is available year-round frozen or fresh. When buying fresh garlic, choose from plump, dry heads that feel firm. Avoid soft, mushy or shriveled cloves. American garlic should be white to off-white. Garlic should be stored in a cool, dark place (though not a refrigerator) and can be kept for several weeks. Many people use small clay garlic holders to keep their garlic as fresh as possible. Cloves that have sprouted can still be used but they will not be as strong in flavor as fresher cloves. The sprouts themselves can be cut up like scallions and chives and used in dishes.

Preparation

To remove individual garlic cloves, peel outer layers from the bulb and snap out each clove from the base. Cloves can than be peeled very easily. For a more mild flavor, whole cloves can be added (unpeeled for an even more subtle taste) to food while it cooks or marinates and than discarded before serving the meal. Another trick for imparting a mild garlic flavor in your dish is to spear a garlic clove with a fork and stir your dish with it — discarding the garlic when stirring is complete.

For a stronger flavor, used chopped, crushed, pressed or pureed garlic in dishes. The more finely garlic is chopped, the stronger its flavor will be. To chop garlic, cut in half lengthwise (remove the green core if there is one — it is bitter). Make several lengthwise cuts and than cut crosswise. A garlic press can be used also though these can be a bit tricky to clean.

To remove garlic odor from hands, use salt or lemon juice and than wash your hands with soap.

Cooking Garlic

Cooking garlic decreases the strength of its flavor making it much milder. The longer it is cooked, the more mild it tastes. Be careful not to sautè garlic too long at too high a temperature, it will brown very quickly and can become bitter.
To bake garlic, place whole, unpeeled bulbs rounded side down in a shallow baking dish, drizzle with oil, cover with foil and bake for 1 1/2 hours at 325°F.



Recipes
Roasted Vegetables & Garlic
Makes 8 servings
Each serving equals 3/4 cup of fruit or vegetables



Ingredients

2 unpeeled zucchini (about 1 to 1½ lbs), washed, halved, sliced in 1/2 inch pieces
4–5 medium carrots (about 1 pound) peeled, washed and sliced in 1/2 inch pieces
1 large sweet onion, (about 3/4 pound) peeled, root end left and cut into 8 wedges
2 large portobello mushrooms, stems removed and cut in 1/2 inch slices
4 cloves garlic, peeled and crushed
2Tbsp olive oil
1 large sprig rosemary

Preheat oven to 425°F. Combine zucchini, carrots, onions, mushrooms and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45–50 minutes, turning once after vegetables are browned on one side.




Nutritional analysis per serving: 75 calories; 2g protein; 4g fat (1g saturated); 10g carbohydrates; 443mg potassium; 153mg sodium.

This is a recipe that we have used for years in my house. Formerly however, it was full of potatoes along with the other veggies. I will make a pan with the potatoes and one without. I find that I don't need the potatoes anymore, the vegetables are so sweet and delicious and we certainly don't need all those carbs from the potatoes! My family however will mutiny if they don't have the potatoes!

[contemplator]

Thanks again, celdadon! All I know is that it keeps those vampires away...
Haven't seen one in a long while! Must be workin'! (or is it the wolf-bane?)

But seriously... love the aroma and kick this staple gives even to my basics!

[Celadon]

mickee, I LOVE garlic! There isn't a savory dish that I make that I don't consider whether to add garlic to it whether it is in the recipe or not! Guess I too won't need to worry about the vampires!