Okra

Okra is a good source of Protein, Riboflavin, Niacin, Phosphorus, Potassium, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium and Manganese.

The slippery liquid inside the okra cavity can be minimized two different ways. First, in some recipes, you can leave the okra whole. Trim the thinnest slices off the ends, and you avoid puncturing the okra capsule. You can also minimize the slime factor by avoiding the tendency to overcook okra.

In gumbos or soups, okra is traditionally sliced, and in most preparations the very tops of the okra are trimmed. Okra is excellent in stir-fry recipes, especially if the okra is small and tender. Okra's flavor mixes well with tomatoes, onions, peppers, eggplant and many other vegetables.

Spicy Okra in a Tomato Coconut Milk Sauce
This combination of the coconut milk, chilies, and tomatoes make a nice addition to other vegetables as well such as kale.

1 Tbsp olive oil
4 garlic cloves, minced
1/2 cup chopped onion (such as Vidalia)
1-2 small red chilies, seeded and minced, such as Thai chilies
1 bag of okra, ~25 pods, ends trimmed off
1/2 cup lite coconut milk
1 large tomato, chopped with the juices reserved
1/2 cup chickpeas (optional)
Salt and pepper, to taste

Heat the olive oil over medium heat. Add the garlic, onions, and red chilies. Sauté until the chopped onion is soft and light brown. Add the okra and sauté for 2 minutes. Add the coconut milk, tomatoes, and chickpeas; stir, cover the skillet with a lid and let the okra mixture braise for ~10 minutes. Add salt and pepper to taste.

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.

Ingredients:

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.

Ingredients:
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.

Ingredients:

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.

Ingredients:
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.

Bitter Greens

The bitter taste can be perceived by many people to be unpleasant until they become accustomed to it. Common bitter foods and beverages include coffee, unsweetened chocolate, many plants in the Brassicaceae family (such as Broccoli Rabe, Kale, Mustard Greens), and escarole. These bitter greens are highly nutritious and an essential component of the Mediterranean diet. Fortunately, it is very easy to balance and tame the bitterness when cooking these greens.

Here are 6 tips to balance the bitterness:
Sauté or Steam: Sautéeing or steaming greens helps the mature, tough leaves become tender and mild. Braising or blanching is even better for very tough, bitter greens since the bitter compounds leach into the water, and boiling softens tough-stemmed greens like kale. More delicate, younger bitter greens like baby arugula usually don't need to be pre-cooked - just seasoned right.
Salt: sodium chloride suppresses the perception of bitter flavors. I like to use a high quality sea salt, which adds a lot of flavor. You can also use other salty ingredients such as soy sauce.
Sour: Acidic ingredients can also be used to neutralize bitterness since the the bitterness in greens is attributed to pH basic alkaloids. Lemon juice squeezed over cooked or raw greens makes the flavors become brighter and reduces the bitterness. Vinegar also can be used to add acidity. Tomatoes are also a good choice, giving a touch of sourness but also a gentle sweetness.
Fat: Olive oil, rich cheeses such as parmigiano reggiano, dairy products, and pork products such as bacon and pancetta add comforting warmth to even the most astringent greens.
Sweet: A sweet balsamic vinegar reduction or a bit of honey can also be used to balance the bitter flavor. For example, escarole can be paired with golden raisins and pine nuts.
Spicy: Adding spicy chilies or hot sauces to greens will also counteract the bitterness in greens.

Caribbean Style Kale with Coconut Milk, Chilies, and Tomatoes
This recipe uses the 5 of the components above to balance the bitter flavors of the kale. The combination of the coconut milk, chilies, and tomatoes make a nice addition to other greens as well.
1 Tbsp olive oil
2 garlic cloves, minced
1/2 cup onion, chopped (such as Vidalia)
1-2 small red chilies, seeded and minced, such as Thai chilies
1 bunch of kale, chopped with tough stems removed
1/2 cup lite coconut milk
1 large tomato, chopped with the juices reserved
1/2 cup chopped green spring onions (optional)
Salt and pepper, to taste

Heat the olive oil over medium heat. Add the garlic, onions, and red chilies. Sauté until the chopped onion is soft and light brown. Add the kale and sauté for 2 minutes. Add the coconut milk and tomato, stir and let the kale mixture braise for 5-7 minutes. Add chopped green onions, salt, and pepper to taste.

Escarole alla Romana

The pan will be full with the fresh escarole, but the volume reduces quickly when cooked.

Ingredients:

1 1/2 teaspoons olive oil
1/3 cup golden raisins
2 tablespoons pine nuts
4 garlic cloves, minced
1/2 cup vegetable broth
1 pound escarole, coarsely chopped (about 2 heads)
salt, to taste

Heat oil in a Dutch oven over medium-high heat. Add raisins, nuts, pepper, and garlic; sauté 2 minutes or until nuts are golden brown, stirring constantly. Add broth and escarole; cook 3 minutes or until wilted. Season with salt to taste.

Lamb's Quarters

Lamb's Quarters are also referred to as wild spinach. You can steam or sauté them until tender and use the dishes where you would normally use spinach. They are a good source of Niacin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Thiamin, Riboflavin, Vitamin B6, Calcium, Potassium, Copper and Manganese. See link for complete nutritional profile: http://www.nutritiondata.com/facts-C00001-01c20do.html

Recipes:

Lamb's Quarter Pesto

1/4 cup pine nuts
1 small garlic clove
1/2 teaspoon salt
2 cups loosely packed lamb's-quarter leaves, washed and dried
3/4 oz finely grated Parmigiano-Reggiano (1/3 cup)
1/3 cup extra-virgin olive oil

Put oven rack in middle position and preheat oven to 350ºF. Toast nuts in a shallow baking pan in oven, stirring once or twice, until pale golden, about 5-7 minutes. Add the garlic clove to a food processor and process until finely chopped. Add lamb's-quarter and salt, pulse until finely chopped. Add cheese and toasted nuts and process until nuts are finely chopped. With motor running, add oil in a thin stream through feed tube.

Green Spring Onion Crepes filled with Sautéed Lamb's Quarters

3 large eggs
1/2 Tbsp sesame oil
1/2 Tbsp canola oil
¾ cup milk
1 cup water
½ teaspoon salt
1 cup all purpose flour
1 bunch green spring onions, thinly sliced and chopped
2-3 cups chopped lamb's quarters
Garnish: chopped cilantro

Combine the first six ingredients in a blender on high speed. Add the flour, blend for 10 seconds, then scrape down the sides of the blender bowl and blend briefly once more. Pour the batter into a bowl and set aside to rest. Steam or sauté the chopped lamb's quarters in olive oil until lightly cooked, season with salt.
Heat a skillet or crepe pan on medium heat, add a tsp of canola oil and swirl to coat the pan. Pour about 1/3 cup of batter into the pan and swirl to coat. Add some of the scallions on top and cook until lightly browned on the bottom about 1-2 minutes. Loosen the crepe and flip it over and cook until the other side is lightly browned. Cook the remaining crepes in the same manner, adding a little more oil to the pan if necessary. Fill the crepes with sautéed lamb's quarters and garnish with cilantro if desired.

10 Ways to use Lamb's Quarters and Other Greens

1.Raw: Chop young leaves or tips of older plants raw in summer salad or for taco topping.

2. Steamed: Eat lamb's quarters plain or with your favorite dressing.

3. Sautéed: Use olive oil and add onions, garlic or mushrooms.

4. Soup: Pick your favorite hot or cold soup recipe and substitute lamb's quarters for spinach.

5. Quiche or Omelet - this is delicious with eggs and cheese.

6. Lasagna: For those who add spinach to lasagna, lamb's quarters is a real treat.

7. Soufflé: Use lamb's quarters for a memorable dish.

8. Pie: Lamb's quarters makes an excellent spanakopita or Greek spinach pie.

9. Bread: Got a favorite spinach bread recipe? Try it with lamb's quarters.

10. Frozen: Plunge leaves into boiling water, one minute after water reboils, remove, cool and freeze for later use.