Eat More Veggies

Recipes for Seasonal Eating in the

Chesapeake Foodshed

KaleKale, along with many dark leafy greens, contains a high content of fiber, calcium, and vitamins A, C, and K. Kale also contains a great deal of omega-3 fatty acids, though not as much as fish. Kale is available nearly year-round at farmers markets, with the exception of the height of summer.

Farm-Style Braised Kale

2 strips bacon1 tablespoon unsalted butter1 small onion, finely chopped1 pound kale, stems removed, roughly choppedSalt and freshly ground pepper Pinch of allspice1 tablespoon red wine vinegar1 lemon

Sauté the bacon strips in a large skillet until crisp. Drain on paper towels, crumble and reserve. Add the butter to the bacon drippings in the skillet. You can easily omit the bacon and just cook with a combination of oil and butter. Cook the onion over medium-low heat until golden, about 5 minutes. Meanwhile, rinse the kale in cold water. Add the kale to the skillet, with just the water that clings to the leaves. Cook, covered, stirring occasionally, until the kale is tender, 15 to 20 minutes. Add salt and pepper to taste, the allspice, and the vinegar. Sprinkle with the reserved bacon and garnish with lemon slices.

Kale Pie

one ten-inch store-bought pie crust, prebaked4 cups coarsely chopped kale leaves, washed and drained1 tablespoon olive or other vegetable oil2 small onions, finely chopped3 cloves garlic, minced2 large eggs1 cup crumbled feta cheese½ cup half-and-half½ teaspoon salt

Prepare the pie crust and set aside. Preheat the oven to 375°F. Bring a large pot of water to a boil. Add the kale, stir to submerge the leaves, and cook over high heat until wilted and somewhat tender but still bright green, about 3 minutes. Drain and set aside to drip dry. Heat the oil in a medium sauté pan. Add the onions and garlic and sauté over medium heat, stirring frequently, until beginning to turn golden, about 6 minutes. Remove from the heat and set aside. Break the eggs in a large bowl and lightly beat. Add the feta, half-and-half,

kale, onion mixture, and salt. Stir to mix and pour into the prebaked crust. Bake until the center of the pie is firm and lightly golden across the top, 40 to 45 minutes. Remove and allow to cool 10 to 15 minutes. Serve while warm, or let cool longer and serve at room temperature.

Kale and Sausage Soup

1/3 cup olive oil½ pound cooked sausage of your choosing, cut into bite size pieces1 medium onion, chopped1 medium red bell pepper, ribbed, seeded, and thinly sliced1 jalapeño chile, seeded and finely chopped2 garlic cloves, minced1 teaspoon ground cumin1 large bunch kale, stemmed, well washed, and coarsely chopped (8 cups packed)6 cups chicken stock2 cups chopped tomatoes, fresh or drained canned½ cup riceSalt and freshly ground pepper, to taste

Heat the oil in a large pot over medium heat. Add the sausage and cook, stirring occasionally, until browned, about 5 minutes. Add the onion, red pepper, jalapeño, and garlic, and cook them until they soften, about 5 minutes. Stir in the cumin and cook for 1 minute. A handful at a time, add the kale, stirring each addition and letting it wilt before adding another handful. Add the stock and tomatoes and bring to a boil over high heat. Reduce the heat to medium low and partially cover the pot. Simmer for 30 minutes. Add the rice and cook until it is tender, about 45 minutes. Season with salt and pepper, but use a light hand, because the sausage may have provided enough seasoning. Serve hot.

Polenta with Tuscan Kale

½ pound kale, preferably Tuscan, stems discarded, leaves well rinsed, and coarsely chopped (6 cups)1 teaspoon salt, plus more for cooking the kale1 cup instant polenta4 tablespoons olive oil, plus more for serving2 garlic cloves, finely chopped½ cup coarsely chopped sun-dried tomatoes¼ cup pine nuts, or other nuts of your choiceFreshly grated Parmesan cheese, for serving

Bring a large pot of lightly salted water to a boil over high heat. Add the kale and reduce the heat to medium. Cook until the kale is tender, about 15 minutes. Drain, reserving 6 cups of the cooking liquid. Bring the reserved cooking liquid and 1 teaspoon to a boil in a medium saucepan over high heat. Whisk the polenta and return to boil. Reduce the heat to medium-low and cook at a low boil, whisking often, until the polenta is tender, about 3 minutes. Heat the oil over medium heat in a medium skillet. Add the garlic and cook until barely golden brown, about 2 minutes. Transfer the cooked garlic into the pot along with the polenta. Add the kale, sun-dried tomatoes, and nuts. Return to low heat and stir until well combined. Serve hot, sprinkled with parmesan cheese and additional oil on the side.

Spinach

Spinach is packed with important vitamins and minerals, like A, C, and K, that can help improve bone health and lower blood pressure. Spinach is also known to help prevent asthma and some types of cancer. Spinach may be found throughout the spring and fall months.

Spinach with Sesame Seed Dressing

1 pound fresh spinach, washed, stems trimmed3 tablespoons sesame seeds2 tablespoons sugar2 ½ tablespoons soy sauce

Cook the spinach leaves in boiling water until just wilted, about 30 seconds. Rinse under cold running water, drain well, and chop coarsely. Heat a large heavy skillet over medium-high heat. Add the sesame seeds and cook, shaking the pan constantly, until they are lightly browned. Transfer the seeds to a small bowl and crush them with a heavy wooden spoon until finely ground. Add the sugar and continue to grind. Stir in the soy sauce. Toss the spinach with the dressing in a serving bowl. Serve chilled or at room temperature.

Green Creamed Rice

2/3 cup long-grain rice1 pound fresh spinach, washed, stems trimmed¼ teaspoon hot pepper flakes1 cup hot milk4 tablespoons butter2 tablespoons all-purpose flour½ cup heavy cream1 teaspoon honey1/8 teaspoon ground nutmegSalt and pepper

Add the rice to a large pot of boiling salted water; stir once while the water returns to boiling. Simmer over medium heat until the rice is just tender, about 12 minutes. Drain in a colander. Place the colander over simmering water and cover with a layer of paper towels. Let the rice steam for 15 minutes or longer. Place the spinach with just the water that clings to the leaves in a large skillet. Sprinkle with pepper flakes, cover, and cook over medium-low heat until the spinach is wilted, about 5 minutes. Place the spinach in a blender or food processor; add ¼ cup of milk. Blend until smooth and set aside. Melt 2 tablespoons of the butter in a medium saucepan over medium-low heat. Stir in the flour. Cook, stirring constantly, 2 minutes. Whisk in the remaining ¾ cup milk and the cream. Add the honey and nutmeg.

Heat to boiling; reduce the heat. Simmer until slightly thickened, about 5 minutes. Add the spinach; cook three minutes. Combine the spinach mixture with the cooked rice. Add salt and pepper to taste, and cut in the remaining 2 tablespoons butter.

Wilted Spinach Salad

8 cups torn fresh spinach (about 10 ounces)¼ cup sliced green onionPepper3 slices bacon1 tablespoon vinegar2 teaspoon lemon juice½ teaspoon sugar¼ teaspoon salt 1 hard-cooked egg, chopped

Place torn spinach in a large bowl; add the green onion and a generous amount of pepper. Cut uncooked bacon into small pieces. In a 12-inch skillet cook bacon until crisp. Do not drain off drippings. Stir in vinegar, lemon juice, sugar, and salt. Remove skillet from heat; add torn spinach and the green onion. Toss gently until well coated. Turn into a serving dish. Top with hard cooked egg; serve immediately.

Chard

Chard contains nutrients that provide antioxidant, anti-inflammatory, and detoxification support. Carotenoids in chard support a healthy immune system. Chard also has a very low glycemic index and is low in calories. Chard can be found from late spring through early winter.

Chard with Horseradish

3 pounds Swiss chard, well washed 3 tablespoons olive oil1 medium onion, halved lengthwise and thinly sliced3 tablespoons water½ teaspoon salt1 ½ teaspoons bottled white horseradish, or to taste

Cut out stems and center ribs from chard, discarding any tough parts, and then chop. Wash leaves well, then cut in half crosswise (leave whole if on the smaller side). Heat oil in a wide heavy pot (5- to 7-quarts) over medium heat until shimmering. Cook onion, stirring occasionally, until it begins to soften, about 5 minutes. Add chard stems and ribs, the water, and salt, and cook, covered, until just tender, 8 to 10 minutes. Increase heat to medium-high. Add leaves in handfuls, stirring and adding more as previous batches wilt, until all the leaves have been added to the pot. Cover with lid, and then reduce heat to medium and cook, stirring once or twice, until just tender, 2 to 3 minutes. Remove from heat and stir in horseradish.

Chard Shchaw (Russian/Polish Cold Soup)

2 pounds Swiss chard6 whole scallions, bulbs and green tops, chopped2 quarts vegetable stock4 eggs, lightly beaten1 pint sour cream¼ cup lemon juice1/8 teaspoon hot sauce, or to tasteSalt and pepper, to taste

Trim the chard, discarding the stems. Finely chop the leaves. Combine the chard, scallions, and vegetable stock in a medium saucepan. Heat to boiling; reduce the heat to low. Simmer, uncovered, 12 minutes. Transfer to a bowl and allow to cool for 10 minutes. Beat the eggs with the sour cream in a medium bowl until smooth. Slowly add the mixture to the chard. Stir in the lemon juice, hot sauce, and salt and pepper. Serve warm or well chilled.

New Mexican Chard Enchiladas

4 medium tomatoes, coarsely chopped (about 1 pound)3 garlic cloves, coarsely chopped½ medium onion, coarsely chopped6 dried chilies, stemmed, seeded, and torn into coarse pieces1 to 2 cups hot water2 tablespoons vegetable oil1 medium onion, finely chopped3 garlic cloves, finely chopped1 bunch Swiss chard, tough stems removed, leaves coarsely chopped, washed, and dried (about ¾ pounds)12 corn tortillas1 ½ cups grated Jack or cheddar cheese

Preheat the oven to 350°F. Place the tomatoes, coarsely chopped onion, coarsely chopped garlic, dried chilies, and 1 cup of hot water in a food processor or blender. Blend until as smooth as possible, adding a little more water if necessary to make a paste. Set aside. Heat the oil in a large sauté pan. Add the finely chopped onion and garlic and sauté over medium heat until golden, 6 to 8 minutes. Add the chard and stir over medium-high heat until well wilted but not soft, about 2 minutes. Stir in the tomato puree and cook until thickened, 8 to 10 minutes. Place 4 tortillas without overlapping on a jelly-roll pan. Spread each with enough sauce to cover. Sprinkle grated cheese over the sauce. Top with another tortilla, spread with sauce, and sprinkle with cheese. Continue layering until you have 4 stacks 3 layers high, with sauce and cheese on the top. Place in the oven and bake until the cheese on top is melted, about 5 minutes. Serve right away, topped with a fried egg on top of each enchilada, if you’d like.

Tomatoes

Tomatoes contain a wide array of antioxidants and beneficial nutrients, including vitamins A and C. Tomatoes can also help prevent chronic diseases, like heart disease, diabetes, and several types of cancer. Tomatoes are available from July through September. Some greenhouse-grown varieties may be found as early as May.

Summer Tomatoes

3 tablespoons extra virgin olive oil2 tablespoons vinegar¾ tablespoon packed light brown sugar½ teaspoon coarse salt½ teaspoon pepper2 pounds ripe tomatoes, cored and cut into ½ inch slices1 scallion, thinly sliced

Whisk together olive oil, vinegar, sugar, salt, and pepper in a small bowl. Arrange one third of the tomatoes in one layer one a large plate, then drizzle with dressing and sprinkle some of the scallion. Make two more layers, adding dressing and scallion over each layer.

Herbed Rice with Tomatoes and Feta

Herbed olive oil:1 ½ cups packed fresh parsley leaves (about 1 bunch)1 cup packed fresh mint leaves½ tablespoon lemon zest¾ cup olive oil¼ teaspoon saltRice:1 ½ cups long-grain rice1 pint cherry tomatoes, halved8 ounces feta, crumbledHerbed oil

For the oil: Blend the herbs and lemon together in a food processor or finely chop them together. Mix the herb mixture, olive oil, and salt together.Cook rice according to package directions. Transfer to a large bowl and let cool slightly, about 10 minutes. Add tomatoes, feta, and oil and let sit about 10 minutes to let flavors come together. This dish is served at room temperature.

Summer Squash

Summer squash has a lot of underappreciated antioxidants, especially in the skin. Its high in vitamins A, B6, and C; the squash’s magnesium content can reduce the risk of heart attack and stroke. Summer squash is available from June through September.

Pan Fried Summer Squash

1 ½ pounds summer squash, trimmed, sliced1 cup chicken or vegetable broth1 medium onion, thinly sliced½ teaspoon salt¼ pepper3 tablespoons bacon drippings3 tablespoons unsalted butter

Combine the squash, broth, onion, salt, and pepper in a large skillet. Heat to boiling, reduce the heat to medium. Cook, uncovered, stirring occasionally, until all the liquid has evaporated, about 10 minutes. Add the fatback or drippings and butter to the squash. Cook, uncovered, stirring occasionally, over low heat, 30 minutes longer.

Summer Squash Baked with Cherry Tomatoes, Olives, and Fresh Thyme

¼ cup olive oil2 teaspoons finely chopped fresh thyme leaves1 to 2 tablespoons minced garlic1 ½ pounds green and yellow summer squash, trimmed and sliced ½ inch thick2 cups cherry tomatoes, stemmed and halved12 good black olives, pitted and halved¼ cup crumbled feta cheese (optional)

Preheat the oven to 425°F. Combine the oil, thyme, and garlic in an 8 by 12-inch baking dish. Add the squash, tomatoes, and olives and toss to coat. If using the feta, sprinkle it over the top. Bake for 20 to 25 minutes, or until the squash and tomatoes have thoroughly wilted down but still hold their shape. Cool enough to handle than serve.

Southwestern Corn-and-Zucchini Sauté

2 tablespoons butter1 large red bell pepper, stemmed, seeded, and coarsely chopped (about ¾ pound)2 medium zucchini, trimmed, halved lengthwise, and sliced into ¼ inch thick slices (about ¾ pound)3 cloves garlic, minced3 cups fresh corn kernels½ cup chopped poblano chili pepper (or ¼ jalapeño) 1 teaspoon finely chopped fresh oregano or ¼ teaspoon dried oregano½ teaspoon ground cumin½ teaspoon salt½ teaspoon pepper

Melt the butter in a large sauté pan. Add the bell pepper, zucchini, and garlic and sauté gently for 15 minutes, or until the vegetables are just tender. Stir in the corn, chili, oregano, cumin, salt, and pepper. Continue cooking until the dish is heated through, about 5 minutes. Serve right away.

Italian-Style Summer Squash Sautéed with Tomatoes and Basil

3 tablespoons olive oil1 medium to large onion, cut into ¼ inch dice1 to 2 large garlic cloves7 to 8 medium tomatoes, peeled and very coarsely chopped, juices reserved (about 1 ¾ pounds)1 ½ pounds summer squash, chopped into ½ inch pieces6 large leaves fresh basil, coarsely chopped½ teaspoon salt½ teaspoon pepper2 heaping tablespoons grated parmesan cheese

Heat the oil in a large pot. Add the onion and garlic and sauté over medium heat until translucent, about 8 minutes. Stir in tomatoes and their juices and cook over low heat for 15 minutes. Add the squash, basil, salt, pepper, and parmesan and continue cooking until the squash is very tender and the liquid is reduced and saucy, about 30 minutes. Serve right away, with optional extra parmesan.

Beets

Beets are high in many vitamins and minerals, including potassium, fiber, vitamin A, and iron. Beets also help purify the blood, assist the liver, and prevent many types of cancer. Beets are available almost year-round, from early summer through the winter.

Warm Roasted Beet Salad

1 pound beets, topped and rinsed2 cups arugula leaves, washed and dried off3 tablespoons fresh orange juice1 tablespoon vinegar1 ½ tablespoon olive oil Salt and pepper

Preheat the oven to 400°F. Place the beets on a baking dish and sprinkle with a little water. Cover with foil and cook in the oven until fork tender, about 1 hour. Remove and cool enough to handle. While still warm but not piping hot, slip the skins off the beets, then slice them into thin rounds. Transfer the beet rounds to a salad bowl, add the arugula, orange juice, vinegar, and olive oil, and toss to mix. Add salt and pepper to taste, toss again, and serve.

Red Root Salad

3 medium carrots, peeled and thinly sliced3 cloves garlic, smashed1 tablespoon shredded orange zest1/3 cup chicken or vegetable broth, or water2 medium beets, cooked (see warm roasted beet salad), peeled, halved, and sliced thinly1 ½ tablespoons balsamic vinegar1 teaspoon olive oilSalt and pepperWhole lettuce leaves, washed and dried4 green onions (scallions), trimmed and thinly sliced

Place the carrots, garlic, zest, and broth in a small saucepan. Bring to a boil, reduce the heat, and simmer until the carrots are wilted but still crunchy, about 4 minutes. Drain, discarding the garlic and zest, and chill the carrots. Just before serving, combine the carrots, beets, vinegar, and oil in a bowl and gently toss to mix. Season to taste with salt and pepper and toss again. Make a bed of lettuce leaves and

spoon the root mixture on top of the lettuce. Sprinkle the green onion over and serve.

Beets with Greens

1 bunch beets1 tablespoon butter1 clove garlic, minced1 teaspoon lemon juice

Remove the leaves from the beets. Place beets in a large pan and cover with water. Boil until tender (alternatively, the beets may be wrapped in foil and roasted at 400°F for 40 minutes). Peel and slice the cooked beets and transfer to a serving dish. Add the leaves to a large pan and cover with water. Cook over low heat until tender. Remove to a strainer, press out the juice, chop and add to the beets. Toss with butter, garlic, and lemon juice.

Sweet Potatoes

Sweet potatoes have a high content of vitamin A, as well as fiber and potassium. They are also a great source of beta-carotene, which can help prevent asthma, heart disease, and certain types of cancer. Sweet Potatoes are available from early fall through the winter months.

Roasted Root Vegetables with Thyme

2 medium carrots, peeled and sliced into ¼ inch thick rounds (8 ounces)2 parsnips, peeled and sliced into ¼ inch thick rounds (about 8 ounces)1 large turnip, peeled and cut into 1 inch dice (about 8 ounces)2 sweet potatoes, peeled and cut into 1 inch dice (about 1½ pounds)2 white potatoes, peeled and cut into 1 inch dice (about 1 pound)2 tablespoons fresh/dried thyme leaves (you could also use rosemary or oregano)2 tablespoons olive oil1 tablespoons butter½ teaspoon salt1 teaspoon pepper

Preheat the oven to 375°F. Place all the vegetables in a large bowl. Add the thyme, oil, butter, salt, and pepper and toss to coat. Spread the vegetables on a baking sheet large enough to hold them without touching each other (or use two sheets). Roast for 45 minutes, or until all the vegetables are tender but still hold their shape. Transfer the vegetables to a platter and serve hot or at room temperature.

Mashed Sweet Potatoes

4 large sweet potatoes (about 2 pounds)3 tablespoons unsalted butter3 tablespoons cream2 tablespoons fresh rosemary, mincedSalt and pepper to taste

Cook the potatoes in their skins in boiling salted water until tender, 45 to 50 minutes. Drain and let cool slightly. Carefully peel the potatoes and place them in a medium saucepan. Mash them, over very low heat, with a potato masher or fork until smooth. Beat in the butter, cream, rosemary, and salt and pepper to taste. Heat, stirring constantly, until warmed through. Serve hot.

Sweet Potato, Roasted Red Pepper, and Corn Bisque

4 cups vegetable broth1 pound sweet potatoes, peeled and cut into chunks6 ounces roasted red peppers, packed in oil or water2 cups corn kernels1 onion, roughly chopped1 chipotle pepper, packed in adobo sauce (add more if you like it a bit more spicy)1 tablespoon adobo sauce, from the can½ teaspoon pepper2 cups half-and-half

Combine the broth, sweet potatoes, red peppers, corn, chipotle, adobo, and black pepper in a large pot or Dutch oven. Bring to a boil. Reduce to a simmer. Cover and simmer for about 1 hour, or until most of the moisture has been absorbed. Add the half-and-half. Using an immersion blender or countertop blender, blend until smooth. If using a countertop blender, let the soup cool slightly before blending to avoid a hot-liquid explosion.

Winter Squash

In these recipes, you can use any type of winter squash you would like: acorn, butternut, delicata, the list goes on. Winter squash has a high vitamin A content and is a prime source of riboflavin and iron. Winter squash is available in the fall and winter months.

Spiced Winter Squash with Fennel

1 1 ½ pound butternut squash, peeled, halved lengthwise, seeded, halved crosswise, then cut lengthwise into ¾ inch wedges1 fennel bulb, trimmed, cut lengthwise into 1-inch-wide wedges1 large onion, root end left intact, then cut lengthwise into ½ inch wide wedges¼ cup of olive oil1 teaspoon ground cumin1 teaspoon ground cinnamon1 teaspoon chili powder½ teaspoon turmeric

Position rack in bottom third of oven and preheat to 450°F. Combine squash, fennel, and onion on heavy large rimmed baking sheet. Add oil and toss to coat. Mix all spices in small bowl to blend. Sprinkle spice mixture over vegetables and toss to coat. Sprinkle with salt and generous amount of pepper. Roast until vegetables are tender and browned, turning once, about 45 minutes. Transfer to shallow dish and serve.

Braised Garlicky Winter Squash

3 tablespoons butter2 tablespoons chicken stock10 cloves garlic, peeled1 ¼ pounds winter squash, peeled, seeded, evenly choppedSalt and pepper3 tablespoons chopped fresh parsley

Melt one tablespoon of the butter in a large heavy skillet over low heat. Add the stock and garlic. (10 cloves add a lot of nice flavor, but you can decrease the amount, especially if the garlic is really fresh.) Cook, covered, stirring occasionally, 20 minutes. The garlic will brown slightly but should not burn. Mash the garlic with a fork. Stir in the remaining 2 tablespoons butter and the squash. Toss thoroughly to coat. Add salt and pepper to taste and parsley. Serve hot.

Curried Butternut Squash Bisque

1 medium butternut squash (about 1 ¾ pounds)1 tablespoon butter¾ cup finely chopped onion1 clove garlic, minced1 large apple, cored, and chopped into ¼ inch pieces1 teaspoon curry powder¼ teaspoon grated nutmeg2 tablespoons all-purpose flour4 cups chicken broth1 tablespoon tomato paste½ cup half-and-half1 tablespoon minced fresh sage leaves or ½ teaspoon dried sageSalt and pepper

Preheat the oven to 350°F. Wrap the squash in aluminum foil and bake for 1 ½ hours, or until squeezable to the center. Remove and cool enough to handle, then seed, and scoop out the pulp. Set aside. Melt the butter in a large soup pot. Add the onion, garlic, and apple and cook over low heat until soft, about 10 minutes. Add the curry, nutmeg, and flour and stir until the flour disappears. With a food processor or food mill, purée the onion-and-apple mixture along with the squash and 1 cup of the broth. Return the purée to the pot and stir in the tomato paste, half-and-half, minced sage, and salt and pepper to taste. Heat over medium heat, stirring constantly, until beginning to boil. Serve right away.

Created by Taylor Gurley

GSCM Troop # 2672

Gold Award

August 10, 2015