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Thursday, June 26, 2008

Summer Salads, Broccoli Leaves, and Shredded Green Beans

Lemon Parsley Carrot Tabbouleh Salad

Many people think of parsley as a garnish, but it is full of vitamins and minerals. Parsley is a good source of Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. To see the complete nutritional profile click here: http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2513/2

Tabbouleh salads are made with whole grain bulgur wheat and feature parsley as a main ingredient.


¼ c. dry bulgur wheat
½ c. canned chickpeas, rinsed
1 small bunch of parsley, finely chopped
½ c. finely shredded carrots
2 Tbsp. chopped roasted (or fresh) yellow or red tomatoes
1 Tbsp. chopped green olives
1-2 Tbsp. fresh lemon juice
Salt to taste

Combine ¼ c. dry bulgur wheat and ¾ c. of water in a microwave safe bowl. Microwave for ~6 minutes, until cooked and then fluff with a fork. Let cool and then add the remaining ingredients. Chill to let the flavors combine for ~1 hr.

Southwest Grilled Corn Quinoa Salad

One of my favorite ways to prepare corn is to grilling. Grilling really brings out the flavor of the corn, so there is no need to add a lot of butter. Corn is a good source of Thiamin and Folate. Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus. You can also make this salad without the quinoa as a nice side dish.

½ c. dry quinoa, thoroughly rinsed
2-4 ears of corn
½ c. canned black beans, rinsed
2 Tbsp. chopped roasted (or fresh) yellow or red tomatoes
½ c. finely chopped cilantro
¼ c. finely chopped red onion
½ c. chopped avocado
1 Tbsp. chopped pickled jalapenos
Juice from 1 lime
Salt to taste

Thoroughly rinse the quinoa in a fine mesh colander under running water to remove the bitter coating. Combine the quinoa and 1 c. water in a saucepan; bring to a boil and then gently simmer for ~15 minutes until thoroughly cooked (stirring occasionally). Meanwhile spray the corn with cooking spray and grill, rotating the corn as needed to keep it from getting charred too much on one side. What you are looking for is enough time to lightly blacken some of the kernels. Don’t overcook the corn however or it will become mushy. After grilling, remove the corn kernels from the ear using a small knife. Combine the cooked quinoa, grilled corn kernels, and the rest of the ingredients in a small bowl. Chill to let the flavors combine for ~1 hr.

Broccoli leaves

When you buy broccoli at the store the leaves have already been removed, but they are entirely edible and an excellent source of vitamins and minerals. Broccoli leaves are a good source of Protein, Thiamin, Niacin, Pantothenic Acid, Calcium, Iron and Selenium, and a very good source of Vitamin A, Vitamin C, Riboflavin, Vitamin B6, Folate, Magnesium, Phosphorus, Potassium and Manganese. A serving of 100 grams provides a RDA of 320% Vitamin A and 155% Vitamin C.

To see the complete nutritional profile click here: http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2815/2

I like to cook broccoli leaves the same way that I cook collard greens.

Garlicky Rolled Broccoli Leaves/Collard Greens

The technique of rolling the broccoli/collard leaves tightly together makes slicing easier.


1 lb broccoli leaves or collard greens
1 Tbsp olive oil
1 cup finely chopped onion

2 garlic cloves, minced

vegetable broth as needed
salt and pepper to taste
hot pepper sauce to taste

red pepper flakes to taste

Remove stems from broccoli/collard greens. Wash and pat dry. Stack 4 or 5 leaves together, and roll up tightly. Cut across the rolled greens, slicing thinly (chiffonade). Heat oil in a large Dutch oven with a medium flame. Add onion and garlic; sauté 4-5 minutes until lightly browned. Add broccoli/collard greens, cook for 15-25 minutes or until desired level of tenderness is reached, stirring frequently. You can add broth if the greens become too dry. Add salt, pepper, red pepper flakes, and hot sauce; cook 2 minutes.

Lemon and Chive Shredded Green Beans

Shredding the large flat green beans makes them easier to cook. You can also stir fry the shredded green beans; adding sesame oil, garlic, green onions, and ginger for a Chinese-style dish.

1/2-3/4 pound green beans (any variety)
0.5 Tbsp extra-virgin olive oil
2 Tbsp water
Grated zest of 1 lemon
1/4 cup chopped fresh chives
Sea salt and pepper to taste

Slice beans on a diagonal into roughly 1/8 inch pieces or use the slicing blade on your food processor. Heat the olive oil in a large skillet over medium-high heat. Add the beans and stir until coated with oil, then add the water. Cover and cook 2-3 minutes, until the beans are brightly colored and tender; stir midway through to ensure even cooking. Remove from the heat and stir in the lemon zest and the chives. Season to taste with salt and pepper.