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simple & delicious VEGETABLE RECIPES

We want to catch you being FRESH! Brought to you by Buy Fresh Buy Local Cape Cod and Barnstable County Mass in Motion

www.BuyFreshBuyLocalCapeCod.org

Barnstable County Mass in Motion and Buy Fresh Buy Local Cape Cod, two initiatives of the County of Barnstable, promote the use of local fresh produce in meal and .

www.BuyFreshBuyLocalCapeCod.org Barnstable County Mass In Motion is an initiative of Barnstable County’s Department of Human Services, funded with a grant from the Massachusetts Department of Public Health. The purpose of Mass In Motion is to encourage healthy eating and active living to help reduce obesity and associated chronic diseases. An important aspect of this work is to support strategies within the region’s schools and pantries that promote healthier food and beverage choices.

Buy Fresh Buy Local Cape Cod is a program of Barnstable County’s Cape Cod Cooperative Extension. At Buy Fresh Buy Local Cape Cod our mission is simple: connect people on the Cape with locally grown farm and sea products. When you buy local food, you vote with your food dollar. This ensures that family farms in your community will continue to thrive and that healthy, flavorful, plentiful food will be available for future generations.

Barnstable County Mass in Motion and Buy Fresh Buy Local Cape Cod want to help you improve your nutritional health, and eating your vegetables is a great way to start. We want to catch you being FRESH! This Simple and Delicious Vegetable Recipes booklet includes recipes, pictures, nutrient content, purchasing, storage, and food safety tips. Recipes in this book are provided in alphabetical order according to the vegetable. While the recipes are for fresh vegetables, there is no reason why you shouldn’t consider substituting frozen or canned when necessary. Please consider choosing locally grown vegetables whenever possible. The bottom line is to eat your vegetables! Enjoy!

To Your Health,

Beth Albert Bill Clark Director Director Barnstable County Barnstable County Department of Human Services Cape Cod Cooperative Extension Barnstable County Mass in Motion Buy Fresh Buy Local Cape Cod

For more information about Barnstable County Mass In Motion and the statewide Mass in Motion initiative: www.bchumanservices.net/mass-in-motion/ www.mass.gov/eohhs/gov/departments/dph/programs/community-health/mass-in-motion/

For more information about Buy Fresh Buy Local Cape Cod: www.BuyFreshBuyLocalCapeCod.org We would like to acknowledge and thank Mass In Motion-Healthy Plymouth (healthyplymouth.org) and Jordan Hospital, and particularly Marcia Richards, MEd RD MCHES, for authoring this booklet and allowing us to adapt it for use by Barnstable County Mass in Motion and Buy Fresh Buy Local Cape Cod.

Simple and Delicious Vegetable Recipes 3 PEPPERS – Green, Red, Yellow 17 Saquish 29 Red Pepper-Corn Table of 17 Steamed Carrots 29 Grilled Vegetable 17 Sweet Carrots Contents 30 Roasted Fingerlings with Red and 5 Basic Cooking Techniques for Vegetables 18 Roasted Cauliflower Yellow Piperade 18 Steamed Cauliflower 30 Baked Potato 6 Nutrients 18 Steamed Mashed Cauliflower 30 Mashed Potato 31 Simple Roasted Potatoes 7 Purchasing, Storing, and Preparation Tips GREENS 19 Polenta Lasagna with Collard Greens 8 Local Farmers’ Markets 19 Sautéed Collard Greens 32 Bacon-Spinach Salad 32 Steamed Spinach 9 Recipes CORN 32 Gratin of Greens 20 Black and Corn Salad ARUGULA 20 Fresh Corn Salad SQUASH – Yellow, Green, Pattypan 10 Arugula Salad with Almonds, , and 20 Grilled Corn on the Cob 33 Crescent -Anchovy Vinaigrette 34 Summer Squash Gratin 10 Arugula and Beet Salad 34 Grilled Zucchini and Summer Squash 10 Arugula and Goat Cheese Pizza 21 Birdie’s Garden Instant Pickles Salad with Basil-Parmesan Dressing 21 , Beet, and Sweet Salad 34 Grilled Squash (SNAP) with Dijon-Honey Dressing 34 Sautéed Squash 11 Roasted Potato Salad with Green Beans, Feta, and Mint 11 Sautéed Green Beans with Tomatoes 22 Broiled Eggplant Oriental Recipe 35 Baked Sweet Potato and Basil 22 Easy Chinese Eggplant 35 Mashed Sweet Potato 11 Steamed Green Beans 23 Eggplant Caprese with Grilled 35 Sweet Potato Valentines and Basil Vinaigrette 35 Sweet Potato Fries BEETS 23 Mushroom Eggplant with Tomato 35 Sweet Potato Bar 12 Baked Beets Wine Sauce 12 Roasted Beets and Sautéed Beet Greens SWISS 12 Beet and Beet Green Risotto with FENNEL BULB 36 Sautéed Swiss Chard Horseradish 24 Orzo, , and Fennel Salad with 36 Swiss Chard with Pasta Dill Pesto & CHINESE (Napa) 24 Sliced Fennel and Oranges TOMATO 24 Steak and Fennel Salad 13 Bok Choy Stir Fry 37 Baked Garden Tomatoes with Cheese

13 Easy Bok Choy 37 Greek Salad 13 Million Dollar Salad 38 Panzanella 25 Crispy Kale Chips 38 Tomato Zucchini 25 Sautéed Kale 25 Kale 14 Broccoli Salad WINTER SQUASH – Butternut and Acorn

14 Steamed Broccoli 39 Baked Acorn Squash – Boston Bib, Romaine, Red Leaf 39 Baked Butternut Squash 26 and Pecan Salad BROCCOLI RABE 39 Grilled Stuffed Acorn Squash 27 Salad Greens with Anjou Pear and 15 Cranberry Beans with Broccoli Rabe Dressing 15 Sautéed Broccoli Rabe 40 Notes

CABBAGE ONION 16 Boiled Cabbage 27 Caramelized Onion, Gruyère, and 16 Cabbage Salad Bacon Spread 16 Cabbage Sauté 28 French Onion Soup 28 Onion Dip from Scratch

4 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod STEAMING Basic Cooking Steaming is a great way to preserve Potatoes, , carrots, , and color, crispness, and nutrient many more vegetables are delicious Techniques for content of your vegetables. Broccoli, when roasted. Clean and cut the cauliflower, carrots, , vegetables to preferred size. Season Vegetables , zucchini, green beans, as desired and drizzle with a small bok choy, spinach, and amount of olive oil or vegetable oil. This recipe booklet will potatoes all steam nicely. Roast at 400 °F – time will depend on the vegetable. provide you with easy How to Steam (according to Food Network) recipes for a variety of SautÉ Large chunks of veggies are tough vegetables. You can also Vegetables can be sautéed in oil to steam quickly – so if you’re in a or broth/stock. Clean and cut your keep it simple and cook hurry, cut or trim your vegetables into vegetables – the smaller the size, delicious vegetables with smaller pieces first. the following techniques. the quicker the cooking time. Add oil Cooking times vary among A steaming basket is an affordable or broth to pan and heat on medium way to steam food. Fill a pot with 2 temperature. Once the oil/broth is vegetables. Use the ounces of water and place the basket heated, begin adding your vegetables following list to determine with the veggies on top. Cover with based on cooking time needed. the amount of time to cook a lid – the steam must be trapped in the vegetable: the pot. Once the water boils, it takes anywhere from 5 to 12 minutes to Long cooking times: cook. It depends on the thickness of Carrots, onions, potatoes the veggie so you may want to check periodically (but don’t keep lifting the (especially potatoes) lid!) and pull them off when they hit your preferred softness. Medium cooking times: Broccoli, bell peppers You can also steam in the microwave. Place evenly cut veggies in a microwave-safe bowl (glass), add Short cooking times: a little water to bottom and top with Mushrooms, tomatoes microwave-safe plastic wrap. You’ll want to pull back one corner of the Very short cooking times: topper so some steam can escape. Spinach and other greens Usually, the stovetop method takes the same amount of time.

Boiling Clean and cut vegetables to preferred size. Bring a pot of water to a boil – then add vegetables. Cook as briefly as possible to retain color, texture, and nutrient value. Taste for doneness – drain and season.

Simple and Delicious Vegetable Recipes 5 Nutrients and Health Benefits Eating vegetables is a great way to give your body the and minerals it needs every day to stay healthy. The following list explains the chief functions of each or , and good food sources.

NUTRIENT CHIEF FUNCTION FOOD SOURCES Healthy eyes and skin, bone and tooth Spinach and other dark leafy greens, broccoli, deep and growth, immune system health vegetables including apricots, cantaloupe, squash, carrots, sweet potatoes, and Vitamin D Mineralization of bones Sunlight, fortified , eggs, liver, small fish Healthy cell membranes, protects Vitamin A Green and leafy vegetables, wheat germ, whole- products, nuts, seeds, polyunsaturated oils

Vitamin K Blood clotting Synthesized in the digestive tract, liver, leafy green vegetables, cabbage type vegetables, milk Thiamin (B1) Energy metabolism, supports healthy ap- , ham, bacon, liver, whole , , nuts, fortified or enriched petite and nervous system function grain products Riboflavin (B2) Energy metabolism, supports normal vision Milk, yogurt, cottage cheese, liver, leafy green vegetables, whole-grain or and skin health enriched or

Niacin (B3) Energy metabolism, supports health of skin, Milk, eggs, meat, poultry, fish, whole-grain and enriched breads and cere- nervous system, and digestive system als, nuts, and all -containing food Vitamin B6 Protein and fatty acid metabolism, helps Green and leafy vegetables, meats, fish, poultry, shellfish, () make red blood cells legumes, fruits, whole grains

Folate New cell synthesis Fortified grains, leafy green vegetables, legumes, seeds, liver B12 New cell synthesis, helps to maintain nerve Meat, fish, poultry, milk, eggs, cheese cells Provides matrix for bone growth, resistance Citrus fruits, cabbage-type vegetables, cantaloupe, strawberries, peppers, to infection, absorption of iron lettuce, tomatoes, potatoes, papayas, mangoes

Reference: Nutrition and Therapy 8th edition DeBruyne, Pinna, and Whitney

For more information on including vegetables in healthy meals and snacks visit: www.choosemyplate.gov/food-groups/vegetables.html

6 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Buying, Storing, and Preparing Fresh Produce

BUYING TIPS 1 All produce should be thoroughly washed before eating. Wash fruits and vegetables under running water just before eating, cutting or cooking. 2 Bag fresh fruits and vegetables Use the separately from meat, poultry and following seafood products. model to 3 Begin with clean hands. Wash fight food your hands for 20 seconds with warm water and soap before and infections! after preparing fresh produce. 4 Cut away any damaged or bruised areas on fresh fruits and PREPARATION TIPS 5 Scrub firm produce, such as vegetables. Produce that looks 1 Purchase produce that is not melons and cucumbers, rotten should be discarded. bruised or damaged. with a clean produce brush. 5 Many precut, bagged produce 2 Refrigerate all produce that is 6 Drying produce with a clean cloth items like lettuce are pre-washed. purchased pre-cut or peeled. towel or paper towel may further If the package indicates that the reduce bacteria that may be contents have been pre-washed, STORAGE TIPS present. you can use the produce without 1 Store perishable fresh fruits and further washing. vegetables (like strawberries, lettuce, , and mushrooms) in a clean refrigerator at a temperature of 40° F or below. 2 When selecting fresh-cut produce such as a half a or bagged salad greens, choose items that are refrigerated or surrounded by ice. Reference: 3 Even if you plan to the Produce Safety (FDA), Tips and Q&As on buying, storing produce before eating, it is still and preparing fresh produce important to wash it first. 4 Washing fruits and vegetables with soap or using commercial produce washes is not recommended.

Simple and Delicious Vegetable Recipes 7 Green Harvest Organic Farmers’ Cape Cod Market & Artisans Fair 1220 Nathan Ellis Hwy, E. Falmouth Farmers’ Markets Barnstable County Fairgrounds Visit Tuesdays, 12 PM – 4 PM Find us on Facebook BuyFreshBuyLocalCapeCod.org for full details and Harwich Farmers’ Market the most current market 80 Parallel Street, Harwich Sandwich Farmers’ Market on info and events! Brooks Academy Museum Historic Route 6A Every Thursday, 3 PM-6 PM Route 6A Village Green, Sandwich www.harwichfarmersmarket.org Tuesdays, 9 AM – 1 PM www.sandwichfarmersmarket.com Mid-Cape Farmers’ Market 468 Main Street, Hyannis Truro Farmers’ Market Wednesdays, 2 PM – 6 PM Veteran’s Park, Truro Center Road www.midcapefarmersmarket.com Mondays, 8 AM – 12 PM www.sustainablecape.org Orleans Farmers’ Market 21 Old Colony Way, Orleans Wellfleet Farmers’ Market Saturdays, 8 AM – Noon 335 Main Street Wednesdays, 3 PM – 6 PM, Wellfleet Preservation Hall July & August Wednesdays, 8 AM – 1 PM www.orleansfarmersmarket.com www.wellfleetfarmersmarket.com

Osterville Farmers’ Market West Dennis Farmers’ Market Bass River Farmers’ Market 155 West Bay Road 621 Main Street, W. Dennis Old Main Street, S. Yarmouth Osterville Museum Hummingbird Garden Center Thursdays, 9 AM – 1:30 PM Fridays, 9 AM – 1 PM Mondays, 9 AM – 1 PM www.bassriverfarmersmarket.org www.ostervillefarmersmarket.org [email protected]

Chatham Farmers’ Market 1652 Main Street, Chatham Local Color & Ocean State Job Lot Tuesdays, 3 PM – 6:30 PM Find us on Facebook

Dennis Farmers’ & Artisans’ Market 593 Route 6A, Dennis Cape Cod Chat House Saturdays, 10 AM – 2:30 PM www.capecodchathouse.com

Falmouth Farmers’ Market Main Street, Falmouth Peg Noonan Park Thursdays, 12 PM – 6 PM www.falmouthfarmersmarket.org

8 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod recipes ARUGULA SALAD WITH ALMONDS, 3 Sprinkle with pistachios if desired. CELERY AND LEMON-ANCHOVY 4 Drizzle balsamic vinegar and olive VINAIGRETTE oil on top and enjoy! (relishmag.com) ARUGULA AND GOAT CHEESE PIZZA Ingredients: (allrecipes.com) Vinaigrette 3 tablespoons lemon Ingredients: 1 unbaked pizza crust 2 teaspoons Dijon mustard 6 tablespoons prepared pesto sauce 2 oil-packed anchovies, finely chopped, 3 roma tomatoes, thinly sliced or 1 teaspoon anchovy paste 8 ounce package seasoned goat cheese 2 garlic cloves, finely chopped 2 cloves garlic, peeled and thinly ¼ cup extra virgin olive oil sliced or minced if preferred Salad 1 cup fresh, washed arugula 5 ounces arugula – washed 1 teaspoon olive oil Arugula ¼ cup sliced celery – washed Coarsely ground black pepper Directions: Arugula is an aromatic ½ cup grated Pecorino cheese 1 Preheat oven according to pizza salad green popular in ¼ cup toasted sliced almonds crust instructions. Italian cooking. It has a 2 Dab pesto onto the center of the Directions: peppery flavor to it and pizza crust and spread it towards 1 To prepare vinaigrette, whisk the edges of the crust. can be eaten raw in a salad lemon juice and mustard together. 3 Cut the goat cheese into thin slices or added to a stir fry or Add anchovies and garlic. Slowly and across the pesto. soup. Dressings made with drizzle in olive oil, whisking until 4 Arrange the tomato slices over the emulsified (blended). balsamic vinegar or lemon- goat cheese. 2 To prepare salad, toss arugula 5 Sprinkle the garlic on top of based are good choices and celery with half the everything. for an arugula salad. vinaigrette. Season with pepper. 6 Brush the crust edges with olive Arugula is a good source of Top with Pecorino and almonds. oil. Store remaining vinaigrette in vitamins A and K. 7 Place pizza directly on preheated refrigerator. Serves 4. oven rack. Bake for 5 - 10 minutes, or until the crust edges are golden. PREPARATION: ARUGULA AND BEET SALAD 8 After taking the pizza out of the If it is in a “bunch,” remove the (Marcia Richards) oven, let it cool for a few stems and wash well. minutes so that the cheese has Ingredients: time to set. After a few minutes, Arugula cover the pizza with a few handfuls Cooked beets of arugula. Goat cheese 9 Cut, serve, and enjoy! Balsamic vinegar Olive oil Pistachios, if preferred

Directions: 1 Wash arugula and arrange on a plate or shallow salad bowl. 2 Top with beets and goat cheese.

10 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod ROASTED POTATO SALAD WITH Directions: GREEN BEANS, FETA & MINT 1 Cook the green beans in a large (Joanne Weir) pot of boiling water until just crisp- tender, about 3 minutes. Ingredients: 2 Drain and rinse in cold water. Drain ¾ lb. green beans, ends trimmed, well; set aside. cut diagonally into 1½-inch pieces 3 Melt the and oil in a heavy, 1 /3 cup chopped fresh mint large skillet over medium heat. 1 recipe Simple Roasted Potatoes 4 Add the and garlic and (see page 31) sauté until tender, about 2 minutes. 5 tablespoons extra virgin olive oil 5 Add the tomatoes and cook until 1½ tablespoons fresh lemon juice heated through, about 5 minutes. Kosher and freshly ground 6 Add the beans and cook until the black pepper evaporate and the beans Snap Green ¼ lb. crumbled feta (1 scant cup) are almost tender, stirring Mint sprigs, for (optional) often, about 10 minutes. Beans Lemon wedges, for garnish (optional) 7 Stir in the wine and basil. Simmer 2 minutes longer. Because they are picked at Directions: 8 Season with salt and pepper, to 1 Bring a pot of salted water to a boil a younger, immature stage, taste. over high heat. “snap beans” can literally 9 Transfer to a serving bowl, and 2 Add the green beans and cook serve. be snapped in half with a until crisp-tender, 4 - 7 minutes. simple twist of the fingers. Drain. Steamed Green Beans 3 Add the green beans and chopped Although these bright (Fannie Farmer Cookbook) green and crunchy beans mint to the potatoes and toss. 4 In a small bowl, whisk the olive oil are available at your local Ingredients: and lemon juice. 1 pound green beans market throughout the year, 5 Add to the salad and toss. Water they are in season from 6 Season with kosher salt and summer through early fall pepper to taste. Crumble feta on Directions: top; garnish with lemon and mint. 1 Wash the beans and remove the when they are at their best ends and strings, if there are any. and the least expensive. Sautéed Green Beans with Leave them whole or cut them. Green beans are a good Tomatoes and Basil 2 Steam them, covered, in a steamer source of vitamins A, C, K, (Food Network) basket over an inch or so of rapidly boiling water until just tender, but and folate. Ingredients: still crunchy, about 10 - 15 1½ pounds fresh green beans, trimmed minutes. PREPARATION: 2 tablespoons unsalted butter 3 Drain and season to taste. Cut off ends; leave whole or cut to 1 tablespoon olive oil 3 large shallots, thinly sliced desired size. Wash well. 2 garlic cloves, minced 1½ cups diced, fresh tomato ¼ cup dry white wine 2 tablespoons thinly sliced fresh basil Salt and freshly ground black pepper

Simple and Delicious Vegetable Recipes 11 Baked Beets (Marcia Richards) 9 Serve the greens as is, and the roasted beets sliced with Ingredients: either red wine vinegar, or butter 1 lb. fresh beets and salt and pepper.

Directions: Beet and Beet Green Risotto 1 Preheat oven to 375°F. with Horseradish 2 Remove beet greens. (Gourmet Magazine) 3 Wrap each beet (skin on) with tinfoil. 4 Place in oven for about 1 hour. Ingredients: 5 Check for doneness by piercing 1 small onion with a fork. 1 pound red beets with greens 6 Let cook and remove skins. (about 3 medium) 7 Eat warm or cold. 4 cups water ½ stick (¼ cup) unsalted butter Roasted Beets & Sautéed 1 cup Arborio or long-grain rice Beet Greens (allrecipes.com) ½ cup freshly grated Parmesan (about 1½ ounces) Beets Ingredients: 1 tablespoon bottled horseradish Both beets and Swiss 1 bunch beets with greens chard are different varieties ¼ cup olive oil, divided Directions: within the same plant 2 cloves garlic, minced 1 Finely chop onion and trim stems 2 tablespoons chopped onion (optional) family. Their edible leaves close to tops of beets. Salt and pepper to taste 2 Cut greens into ¼-inch-wide slices look and taste alike. 1 tablespoon red wine vinegar and chop stems. Attached to the beet’s (optional) 3 Peel beets and cut into fine dice. 4 In a small saucepan, bring water green leaves is a round or Directions: to a simmer and keep at a bare 1 Preheat the oven to 350°F. oblong root, the part most simmer. 2 Wash the beets thoroughly, people call “beet.” Usually it 5 In a 3-quart heavy saucepan, cook leaving the skins on, and remove onion in butter over moderate is a beautiful reddish-purple the greens. Rinse greens, remove heat until softened. Add beets and large stems, and set aside. hue, but beets can also stems. Cook 5 minutes. 3 Place the beets in a small be white, golden/yellow 6 Stir in rice and cook, stirring dish or roasting pan, and toss with constantly, 1 minute. or even rainbow colored. 2 tablespoons of olive oil. (It is 7 Stir in 1 cup simmering water Beets are a good source of easier to peel the beets once and cook, stirring constantly, until they have been roasted.) folate. absorbed. Continue cooking at 4 Cover and bake for 45 to 60 a strong simmer. Add water, about minutes, or until a knife can slide ½ cup at a time, stirring constantly. PREPARATION: easily through the largest beet. Let each addition be absorbed Cut greens off, leaving about a 5 When the roasted beets are before adding next. one inch stem. Do not remove almost done, heat the remaining 8 After 10 minutes, stir in greens and 2 tablespoons olive oil in a skillet skin until after cooking. continue cooking and adding over medium-low heat. water, about ½ cup at a time, in 6 Add the garlic and onion, and cook same manner until rice is tender for a minute. and creamy-looking but still al 7 Tear the beet greens into 2 to 3 dente, about 8 minutes more. inch pieces, and add them to the (There may be water left over.) skillet. Cook and stir until greens 9 Remove pan from heat and stir in are wilted and tender. Parmesan. 8 Season with salt and pepper. 10 Serve risotto topped with horseradish.

12 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Bok Choy Stir Fry 2 Mix in the bok choy, and cook and (gardenguides.com) stir until the green parts of the leaves turn bright green and the Ingredients: stalks become slightly translucent, 8 cups cleaned bok choy 5 to 8 minutes. (leaves and stalks separated) 3 Sprinkle with salt and serve. 1½ tablespoons oil 1 garlic clove, sliced thinly Million Dollar Chinese ¼ inch slice of fresh ginger, minced Cabbage Salad 1 teaspoon soy sauce (allrecipes.com) 2 tablespoons rice vinegar 1 teaspoon Ingredients: Bok Choy & ½ cup vegetable oil Directions: ½ cup white sugar Chinese Cabbage 1 Chop the leaves and stalks into ¼ cup wine vinegar one-inch pieces, keeping them Bok choy and Chinese 1 tablespoon soy sauce separate. 2 three ounce packages (Napa) cabbage are two 2 Heat a wok or large skillet to (without flavor packets), lightly types of cabbage. Bok medium high and add the oil. Let it crushed choy has a mild flavor heat, then add the garlic and ½ cup slivered almonds ginger, cooking them until the and Chinese cabbage, 1 cup sesame seeds garlic starts to soften, then remove 1 head Chinese (Napa) cabbage, with its pale green ruffled the garlic from the oil. chopped leaves, is great to use 3 Cook the stems in the oil, stirring 1 bunch green onions, chopped in . Bok choy is a often, for 4 minutes; they will have softened a little. Next, add the Directions: good source of vitamins vinegar, sugar, soy sauce and the 1 In a bowl, whisk together A, C, K, B6, and folate. It is chopped leaves and cook for 2 vegetable oil, sugar, wine vinegar, also a good source of the minutes more, stirring and tossing and soy sauce until the sugar has minerals calcium, iron, and often. Serve them as an dissolved. Refrigerate the accompaniment to pork or chicken dressing while preparing potassium. or heaped atop rice. the salad. 2 Preheat oven to 350°F. PREPARATION: Easy Bok Choy 3 Spread the broken Ramen Bok choy is easy to prepare, too: (allrecipes.com) Noodles, almonds, and sesame just wash and chop it. Preparation seeds onto a baking sheet. Ingredients: will be even easier if you pull the 4 Bake the Ramen mixture 1 tablespoon vegetable oil until lightly browned, about 15 stalks from the base like celery 2 cloves garlic, crushed and chopped minutes, stirring often. Watch and then trim an inch or two from 8 heads baby bok choy, trimmed and carefully to prevent burning. Allow the root end. Since the leaves cut into bite-size pieces mixture to cool. cook faster than the stalks, slice Salt to taste 5 Just before serving, mix together them away from the stalk and the and green Directions: cook separately. onions with toasted Ramen 1 Heat the oil in a large skillet or mixture in a salad bowl until wok over medium heat, and cook thoroughly combined; toss with the the garlic in the hot oil until dressing. fragrant, 1 to 2 minutes.

Simple and Delicious Vegetable Recipes 13 Broccoli Salad Steamed Broccoli (From Pam E.) (Williams-Sonoma Cooking At Home)

Ingredients: Ingredients: 2 lb. fresh broccoli, cut into 1½ pounds broccoli bite size pieces ¼ cup extra virgin olive oil ½ cup sliced 2 tablespoons fresh lemon juice 4 - 5 slices crumbled bacon Salt and pepper to taste – use turkey bacon if concerned about content Directions: ½ cup raisins 1 Cut off and discard the tough end ½ cup of the stems and coarse outer leaves of the broccoli. Broccoli Dressing: 2 Cut into bite-size florets. Broccoli is a member of 1 cup mayonnaise – you can choose 3 Pour water into a saucepan to a light or fat-free mayonnaise the cabbage family, and is depth of about 1 inch. ½ cup sugar closely related to cauliflow- 4 Place a steamer basket or steamer 2 tablespoons white vinegar er. Its cultivation originated insert in the pan. ½ teaspoon powder in Italy. “Broccolo,” its - 5 Arrange the florets in the steamer basket and bring the water to a ian name, means “cabbage Directions: Best if made the day before you are boil. sprout.” going to have it. Mix the broccoli and 6 Cover the pan and cook until the scallions with the dressing. Add the vegetables are tender and bright in Broccoli has a tree-like bacon, raisins, and peanuts before color, 4-5 minutes. shape that features a serving. Makes a large bowl – good 7 Toss with ¼ cup extra virgin olive compact head of florets for a crowd! oil, 8 tablespoons fresh lemon juice, and salt and pepper to taste. attached by small stems to a larger stalk. Because of its different components, this vegetable provides complex tastes and tex- tures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Broccoli is a good source of vitamins A,C, K, and folate.

PREPARATION: Remove leaves and tough stalk parts. Wash well.

14 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Cranberry Beans with 10 Drain the beans and place in Broccoli Rabe serving bowl. Add the broccoli rabe (Williams-Sonoma Cooking at Home) and the pancetta to the bowl. Add 3 tablespoons of the vinegar and Ingredients: toss to mix well. 1½ - 2 lbs. fresh cranberry (borlotti) 11 Taste the dish and adjust the beans or other shell beans vinegar, salt, and pepper as Salt and ground pepper needed. Serve right away. 1 bay leaf 2 sprigs fresh thyme Sautéed Broccoli Rabe ¼ lb. pancetta, thinly sliced and (Chef Anne Burrell) cut into 1-inch pieces 1 lb. broccoli rabe Ingredients: 1 /3 cup extra virgin olive oil Kosher salt 2 cloves garlic, minced 1 bunch broccoli rabe, tough, Broccoli 3 - 4 tablespoons red wine vinegar non-leafy stems removed Extra virgin olive oil Rabe Directions: 3 cloves garlic, smashed 1 Shell the beans; you should have Pinch crushed red pepper flakes Broccoli rabe is quite tasty about 1 cup. with a nutty flavor and a 2 Place them in a saucepan with Directions: slightly bitter taste. The water to cover by 2 inches. Add ½ 1 Bring a large pot of well salted teaspoon salt, bay leaf, and the water to a boil. Set up a bowl of leaves, stems, and thyme and bring to a boil over high well salted ice water. heads are cooked and eaten heat. Reduce the heat to medium 2 Drop the broccoli rabe into the just like regular broccoli and cook, uncovered, until tender, boiling water and cook for 1minute. and have a flavor similar 15 - 25 minutes. Remove from the boiling water and 3 In a frying pan over medium-high plunge immediately into the ice to broccoli but much more heat, cook the pancetta until the water. Once cool, remove from the pungent. Broccoli rabe is fat is translucent, 3 - 4 minutes. ice water and let dry. It can be a good source of vitamins Transfer to a bowl with fat. used right away or held for future A, C, E, K, thiamin, niacin, 4 Remove any tough stems from the use. broccoli rabe and discard. Chop 3 Coat a large sauté pan with olive B6, and folate. It is also a the tender portions; you should oil. Add the smashed garlic and good source of the minerals have about 2 cups. crushed red pepper and bring to calcium and potassium. 5 When the beans are almost done, medium heat. Once the garlic is in the frying pan over medium-high brown and aromatic, remove it heat, warm the oil. from the pan and discard. It has PREPARATION: 6 Add the garlic and sauté until fulfilled its garlic destiny. Wash broccoli rabe with cold translucent, 2 - 3 minutes. 4 Add the broccoli rabe and toss water; cut the bottoms of the 7 Add the broccoli rabe and sprinkle around in the oil to heat up and stalks off. with ¼ teaspoon salt and ½ - season. Remember the broccoli is spoon pepper. already cooked. Add more oil, if 8 Cook, stirring often, until the needed and season with salt if greens brighten in color and are needed (it probably will). tender to the bite, 4 - 5 minutes. 9 Remove from the heat and cover to keep warm. Set aside.

Simple and Delicious Vegetable Recipes 15 Boiled Cabbage Cabbage Sauté (southernfood.about.com) (allrecipes.com)

Ingredients: Ingredients: 1 small to medium head cabbage, 1 medium onion, chopped rinsed and cut into 6 wedges 2 tablespoons butter ½ teaspoon salt 4 medium carrots, thinly sliced 3 - 4 tablespoons melted butter 6 cups chopped cabbage Salt and pepper to taste ½ cup chicken broth 1 teaspoon salt Directions: 1 teaspoon sugar 1 Add about ½ inch of water to a large skillet or Dutch oven; bring to Directions: Cabbage a boil. Add cabbage wedges and 1 In a large skillet, sauté onion in salt; simmer, covered, for 8 - 10 butter until tender. Add carrots; There are three major types minutes. cook and stir for 2 - 3 minutes. of cabbage: green, red, and 2 Turn cabbage carefully and 2 Stir in the remaining ingredients; Savoy. The color of green simmer about 8 minutes longer, or bring to a boil. cabbage ranges from pale until boiled cabbage is tender. 3 Reduce heat; cover and simmer 3 Pour off water and return to low for 5 - 7 minutes or until to dark green. Both green heat until moisture has vegetables are tender. and have evaporated. 4 Serve with a slotted spoon. smooth-textured leaves. 4 Add melted butter; coat boiled Red cabbage has leaves cabbage thoroughly. Season to taste. that are either crimson or purple with white veins Cabbage Salad running through it. The (allrecipes.com)

leaves of are Ingredients: more ruffled and yellowish- ¼ cup vinegar green in color. Red and 2 tablespoons olive oil or vegetable oil green cabbage have a more 2 teaspoons garlic salt 2 teaspoons sugar defined taste and crunchy ½ teaspoon dried tarragon texture as compared to 6 cups shredded cabbage Savoy cabbage’s more Directions: delicate nature. Cabbage is 1 In a small bowl or jar with tight- a good source of vitamins C fitting lid, combine vinegar, oil, and K. garlic salt if desired, sugar and tarragon. 2 Place cabbage in a large bowl; PREPARATION: add dressing and toss to coat. Remove wilted outside leaves. 3 Cover and refrigerate for at least Wash well and shred or cut into 2 hours. sections.

16 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Saquish Carrot Salad Sweet Carrots (Barbara Richards) (allrecipes.com)

Ingredients: Ingredients: 2 pounds carrots, peeled, sliced 1½ cups baby carrots or diced 2 teaspoons brown sugar 1 green pepper, diced 1 teaspoon butter or stick 1 onion, diced 1 teaspoon white wine vinegar or ½ cup vegetable oil cider vinegar 1 ¾ cup vinegar /8 teaspoon salt 1 cup sugar 1 teaspoon minced chives 1 teaspoon mustard 1 can tomato soup Directions: 1 Place carrots in a steamer basket. Directions: 2 Place in a saucepan with about 1 Carrots 1 Cook carrots until medium tender inch of water; bring to a boil. Carrots can be as small – about 5 minutes. Drain 3 Cover and steam for 5 - 8 minutes 2 Add onion and green pepper. or until tender. as two inches or as long 3 Mix oil, sugar, and vinegar and 4 Transfer carrots to a bowl. as three feet, ranging in heat until sugar is dissolved – 5 Add the brown sugar, butter, diameter from one-half bring to a boil. vinegar and salt; toss until butter is of an inch to over two 4 Add mustard and tomato soup – melted and carrots are coated. bring to a boil. 6 Sprinkle with chives. inches. Carrot roots have 5 Mix and pour over cooked carrots. a crunchy texture and a 6 Cover and refrigerate. sweet and minty aromatic taste, while the greens are Steamed Carrots (allrecipes.com) fresh tasting and slightly bitter. While we usually Ingredients: associate carrots with the 1½ cups baby carrots color orange, carrots can Directions: actually be found in a host 1 Place carrots in a steamer basket. of other colors including 2 Place in a saucepan over 1 in. of water; bring to a boil. white, yellow, red, or purple. 3 Cover and steam for 5 - 8 minutes Carrots provide a good or until tender. source of vitamin A. 4 Transfer carrots to a bowl.

PREPARATION: Use a “peeler” to remove the skin. Cut into desired size or leave whole. Trim ends if necessary. Wash well.

Simple and Delicious Vegetable Recipes 17 Roasted Garlic Cauliflower Cover the pan and cook until the (allrecipes.com) vegetables are tender, 4 - 5 minutes. Ingredients: Toss with ¼ cup extra virgin olive 2 tablespoons minced garlic 6 oil, 2 tablespoons fresh lemon 3 tablespoons olive oil juice, and salt and pepper to taste. 1 large head cauliflower, separated into florets 1 Steamed Mashed Cauliflower /3 cup grated Parmesan cheese Salt and black pepper to taste (allrecipes.com) 1 tablespoon chopped fresh Ingredients: 1 head cauliflower, cut into florets Directions: 1 (4 ounce) log herbed goat cheese 1 Preheat the oven to 450°F. (chevre) 2 Grease a large casserole dish. Cracked black pepper to taste Cauliflower 3 Place the olive oil and garlic in a large resealable bag. Cauliflower, a cruciferous Directions: 4 Add cauliflower, and shake to mix. 1 Place cauliflower florets in a large vegetable has a compact Pour into the prepared casserole microwave-safe bowl with enough head (called a “curd”), dish, and season with salt and water to just cover the bottom of pepper to taste. with an average size of the bowl. 5 Bake for 25 minutes, stirring six inches in diameter, 2 Cover bowl loosely with waxed halfway through. paper or a paper towel and steam composed of undeveloped Top with Parmesan cheese and 6 cauliflower in microwave on high flower buds. The parsley, and broil for 3 to 5 until tender, 4 - 5 minutes; drain. minutes, until golden brown. are attached to a central 3 Place drained cauliflower in a food stalk. When broken processor with goat cheese and Steamed Cauliflower puree until completely smooth; apart into separate buds, (Williams-Sonoma Cooking At Home) cauliflower looks like a season with black pepper. little tree, something that Ingredients: 1½ pounds cauliflower many kids are fascinated ¼ cup extra virgin olive oil by. Cauliflower has a 2 tablespoons fresh lemon juice sweet, almost nutty flavor. Salt and pepper to taste

Cauliflower is a good source Directions: of vitamins C, B6, and 1 Cut off and discard the tough end folate. of the stems and coarse outer leaves of the cauliflower. 2 Cut into bite-size florets. PREPARATION: 3 Pour water into a saucepan to a Remove outer leaves and stalks. depth of about 1 inch. Leave whole, cutting out center 4 Place a steamer basket or core; or separate into florets. steamer insert in the pan. Wash well. 5 Arrange the florets in the steamer basket and bring the water to a boil.

18 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Sautéed Collard Greens Polenta Lasagna with (epicurious.com) Collard Greens (livestrong.com) Ingredients: 2½ pounds collard greens Ingredients: 2 garlic cloves 1 package/tube traditional polenta 1 tablespoon unsalted butter ¾ cup 1 tablespoon olive oil 1 cup fat free feta cheese 1 teaspoon fresh lemon juice, or to 10 Kalamata olives taste 2 cups collard greens – cooked 1 cup onions, red Directions: 1 tablespoon garlic 1 Remove and discard stems and Collard ¾ cup baby carrots center ribs of collard greens. 1 cup Italian blend shredded cheese 2 Cut leaves into 1-inch pieces. Greens 1 tablespoon olive oil 3 In a kettle of boiling water cook 2 teaspoons salt collards 15 minutes and drain in Long a staple of the South- a colander, pressing out excess ern United States, collard Directions: liquid with back of a wooden greens have a very mild, 1 Remove stems from collards, cut spoon. leaves in half then cut into about 4 Mince garlic. almost smoky flavor. 1-inch strips. Cook in salted water 5 In a 12-inch heavy skillet heat Collard greens are a good until tender. butter and oil over moderately high source of vitamins A, C, K, 2 Dice onions and slice carrots. heat until foam subsides and stir in garlic, collards, and salt and pepper riboflavin, B6, and folate. It 3 Cook in oil until onions start becoming translucent. Add garlic, to taste. is also a good source of the cook until fragrant – about 3 min- 6 Sauté collard mixture, stirring, until minerals calcium, iron, and utes. Add collards and cook heated through, about 5 minutes. magnesium. together to combine tastes. 7 Drizzle collards with lemon juice 4 Slice polenta into ¼ inch slices; and toss well. line bottom of lightly oiled baking PREPARATION: dish with half the polenta slices. Wash well and remove tough 5 Pour half the tomato sauce over stems. the polenta in the baking dish; sprinkle crumbled feta over polenta and tomato sauce; slice the olives and distribute over the feta; next add the collard mixture over the feta and olives. 6 Distribute the remainder of the polenta slices over the collard mixture; top with remaining tomato sauce; cover top with shredded Italian cheese. 7 Bake in 375°F oven for 25 - 30 minutes – until cheese on top is bubbly.

Simple and Delicious Vegetable Recipes 19 kernels off the cob, cutting close to Black Bean and Corn Salad the cob. (Rachel Ray) 4 Toss the kernels in a large bowl with the red onions, vinegar, olive Ingredients: oil, salt, and pepper. Just before 1 can, 14 ounces, black beans, rinsed serving, toss in the fresh basil. and drained Taste for and serve 2 cups cooked corn kernels 5 cold or at room temperature. 1 small red , seeded and chopped ½ red onion, chopped Grilled Corn on the Cob 1½ teaspoons ground cumin, half (Bobby Flay) a palm full Ingredients: 2 teaspoons hot sauce, just eyeball Corn 8 ears corn the amount (recommended: Tabasco) Kosher salt What food is more 1 , juiced synonymous with summer 2 tablespoons vegetable or olive oil, Directions: than freshly picked corn eyeball it 1 Heat the grill to medium. Salt and pepper on the cob? Corn grows 2 Pull the outer down the ear to the base. Directions: in “ears,” each of which is 3 Strip away the silk from each ear Combine all ingredients in a bowl. covered in rows of kernels 1 of corn by hand. 2 Let stand at least 15 minutes for 4 Fold husks back into place, and that are then protected by flavors to combine. place the ears of corn in a large the silk-like threads called Toss and serve. 3 bowl of cold water with 1 “corn silk” and encased tablespoon of salt for 10 minutes. Fresh Corn Salad in a . Corn is known 5 Remove corn from water and (The Barefoot Contessa Cookbook) scientifically as “Zea mays.” shake off excess. 6 Place the corn on the grill, close Corn provides us with a Ingredients: the cover and grill for 15 - 20 5 ears of corn, shucked good source of both thiamin minutes, turning every 5 minutes, ½ cup small-diced red onion or until kernels are tender when and folate. (1 small onion) pierced with a paring knife. 3 tablespoons cider vinegar 7 Remove the husks and eat on the PREPARATION: 3 tablespoons good olive oil cob or remove the kernels. Remove husk, silk, blemishes just ½ teaspoon kosher salt

before cooking. ½ teaspoon freshly ground black pepper ½ cup julienned fresh basil leaves

Directions: 1 In a large pot of boiling salted water, cook the corn for 3 minutes until the starchiness is just gone. 2 Drain and immerse it in ice water to stop the cooking and to set the color. 3 When the corn is cool, cut the

20 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Birdie’s Garden Instant Cucumber, Beet, and Sweet Pickles Onion Salad With Dijon-Honey (Sarah Kugel) Dressing (epicurious.com) Ingredients: 2 medium cucumbers Ingredients: 4 sprigs of dill 1 large cucumber, unpeeled, cut ½ tablespoon coriander into ¼ inch thick rounds 5 whole black peppercorns 6 medium beets trimmed 2 cloves garlic, chopped ½ sweet onion – Maui or Vidalia, 1 teaspoon kosher salt halved lengthwise, thinly sliced 1 tablespoon granulated sugar 4 teaspoons honey ¼ cup distilled vinegar 4 teaspoons apple cider vinegar Cucumbers 1 cup cold water (or enough water 1½ teaspoons Dijon mustard 1 Commercial production to cover) /3 cup corn oil of cucumbers is usually Directions: Directions: divided into two types. 1 Slice cucumbers into desired 1 Preheat oven to 400°F. “Slicing cucumbers” shape (wheels or spears). 2 Wrap each beet in foil, enclosing are produced for fresh 2 Place in a jar or plastic bag. completely. consumption. “ 3 Add seasonings. 3 Place on rack in oven and bake 4 Pour vinegar over the mixture then beets until beets are tender when cucumbers” are produced add water to cover. pierced with fork, about 1 hour and for eventual processing into 5 Cover jar or seal bag and 30 minutes. pickles. Slicing cucumbers refrigerate. 4 Cool in foil. are usually larger and have 6 Eat instantly or within 1 week. 5 Peel beets, then cut each into 6 slices. thicker skins, while pickling 6 Arrange beets, slightly cucumbers are usually overlapping, on half of large platter. smaller and have thinner 7 Arrange cucumber slices on skins. Cucumbers are a other half. 8 Scatter onion in center. good source of . 9 Can be made 4 hours ahead; chill. 10 Whisk honey, vinegar, and mustard PREPARATION: in small bowl to blend. Gradually Remove skin if desired. Cut whisk in oil. Season with salt and into lengthwise quarters, thick pepper. Drizzle over vegetables. slices, or cubes. Wash well if skin 11 remains on.

Simple and Delicious Vegetable Recipes 21 Broiled Eggplant Eggplant Oriental Recipe (ifood.tv)

One of the most popular Ingredients: varieties of eggplant in 1 large Chinese eggplant (1 pound), North America looks like sliced ½ inch thick a pear-shaped egg, a char- 2 tablespoons reduced-sodium soy sauce acteristic from which its 1 tablespoon rice vinegar or white name is derived. The skin wine vinegar is glossy and deep purple 2 teaspoons each vegetable oil and in color, while the flesh is dark sesame oil 1 teaspoon minced fresh ginger or cream colored and spongy ½ teaspoon ground ginger in consistency. Contained 1 clove garlic, minced Easy Chinese Eggplant within the flesh are seeds ¼ teaspoon crumbled red pepper (amazing-chinese-food.com) flakes or black pepper arranged in a conical Ingredients: pattern. Directions: 4 Chinese – cut into long 1 Preheat the broiler, setting the pieces. You can also cube them In addition to this variety, rack 4 inches from the heat. if you prefer. 2 Lightly grease a baking sheet and 3 tablespoons soy sauce eggplant is also available in arrange the eggplant slices on it. 2 tablespoons rice wine vinegar a of other colors 3 In a small bowl, whisk together 2 tablespoons sugar including lavender, jade the soy sauce, vinegar, vegetable 2 green chili peppers green, orange, and yellow- oil, sesame oil, ginger, garlic, and 2 teaspoons cornstarch red pepper flakes. Red pepper flakes – decide accord- white, as well as in sizes 4 Brush the mixture over both sides ing to your taste or use 1 teaspoon and shapes that range from of each eggplant slice. chili oil that of a small tomato to a 5 Broil the eggplant slices for 3 - 4 1 tablespoon rice wine or dry sherry large zucchini. minutes on each side or until 4 tablespoons vegetable oil golden brown and tender. One green onion, cut into small pieces

While the different varieties Directions: do vary slightly in taste and 1 Place the eggplant pieces into a large bowl, sprinkle with a little texture, one can generally salt. describe the eggplant as 2 Fill the bowl with enough water having a pleasantly bitter to cover, and let it sit for about 25 taste and spongy texture. minutes. 3 Rinse and drain, dry with paper In many recipes, eggplant towels. fulfills the role of being a 4 In a small bowl, stir together the complementary ingredient ingredients for the sauce – soy that balances the surround- sauce, rice wine vinegar, sugar, PREPARATION: chili pepper, cornstarch, red ing flavors of the other more Remove skin if desired; cut into pepper flakes or chili oil, and rice pronounced ingredients. slices or cubes. wine/dry sherry. Set it aside.

22 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod 5 Heat the vegetable oil in a wok or 8 Blend until smooth. Season with 2 Add whole eggplants; reduce to a large skillet over medium-high salt and pepper. Transfer to small simmer; and cook for 10 minutes. heat. Fry the eggplant until it is bowl. 3 Remove from water, slice the tender and begins to brown. 9 Eggplant and dressing can be eggplants in half lengthwise and 6 Pour in the sauce, cook and stir made 2 hours ahead. Let stand at allow to cool. until the sauce is thick and the room temperature. 4 Scoop out the centers (pulp) of the eggplant is evenly coated. 10 Overlap eggplant slices, cheese eggplant leaving a shell that can 7 Take out, sprinkle on the chopped slices, and tomato slices on be stuffed. green onion. individual plates or large platter. 5 Chop eggplant pulp finely. 8 Serve immediately and ENJOY! 11 Sprinkle with salt and pepper. 6 Heat oil in skillet pan and cook 12 Drizzle salad with dressing and onions until transparent – do not Eggplant Caprese With garnish with basil sprigs. brown onions. Grilled Tomato and Basil 7 Add garlic, mushrooms, and Vinaigrette Mushroom Eggplant With celery. Cook, covered, 10 minutes. (epicurious.com) Tomato Wine Sauce 8 Pour 2/3 of the garlic, mushroom (Enterprise Newspaper) mixture into a bowl and add Ingredients: tomato paste, parsley and salt and 1 lb. North American eggplant, Ingredients: pepper to taste. trimmed, cut crosswise into ½ inch 2 large North American eggplant 9 Reserve this mixture for the thick rounds 3 tablespoons olive oil . Olive oil for grilling 3 medium onions, chopped 10 Preheat oven to 350°F. 1 large tomato 3 cloves garlic, minced 11 To the mixture remaining in the ⅓ cup chopped fresh basil plus sprigs ½ pound mushrooms, diced sauté pan, add tomatoes, bay leaf for garnish 1 stalk celery, chopped and red wine. 1 tablespoon white wine vinegar 1 tablespoon tomato paste 12 Cover and cook 30 minutes, ¼ cup olive oil 1 tablespoon fresh parsley, chopped stirring occasionally, until 2 (7 - 8 ounce) balls fresh or Salt and pepper to taste you have a smooth sauce. buffalo mozzarella cheese, drained, 1 bay leaf 13 Place cooled eggplant halves in an thinly sliced 1½ pounds canned tomatoes or fresh oven-safe dish and fill with 2 lbs. (about 4 large) tomatoes, roma or plum tomatoes stuffing. Top with half the sauce thinly sliced ½ cup red wine and bake, covered, for 15 minutes. 14 Remove covering, and cook 5 Directions: Directions: minutes longer. 1 Heat grill to medium. 1 Fill a large pan half full of water 15 Serve additional sauce on the side. 2 Arrange eggplant slices on baking and bring to a boil. sheet.

3 Brush both sides with oil and sprinkle with salt and pepper. 4 Grill until slightly charred and tender, turning occasionally and moving to cook evenly, about 5 minutes. 5 Transfer to foil-lined baking sheet. 6 Grill plum tomato until skin is charred and split, turning often, about 5 minutes. 7 Let tomato cool; remove core and place in blender. Add chopped basil, vinegar, and ¼ cup oil.

Simple and Delicious Vegetable Recipes 23 Orzo, Green Bean, and Steak and Fennel Salad Fennel Bulb Fennel Salad With Dill Pesto (Wishbone) (Bon Appetit) Ingredients: Fennel’s aromatic taste Ingredients: 1 lb. steak is unique, strikingly 8 ounces green beans, trimmed 1 small fennel bulb, thinly sliced 8 ounces orzo – 1¼ cups 1 medium Granny Smith or tart apple, reminiscent of licorice and ⅔ cup packed, chopped fresh dill cored and thinly sliced anise, so much so that ¼ cup olive oil ½ cup balsamic vinaigrette dressing fennel is often mistakenly 2 tablespoons white balsamic vinegar 8 cups mixed salad greens referred to as anise in the 1 tablespoon fresh lemon juice 2 cups ⅓ inch cubes unpeeled Directions: . Fennel’s cucumber – about 8 ounces 1 Season steak and grill or broil texture is similar to celery ¾ cup diced fresh fennel bulb for 12 minutes – or until desired and it is a good source of doneness. Directions: 2 Thinly slice the steak. Vitamin C and the mineral 1 Cook green beans in large 3 In a large bowl, toss the steak, potassium. saucepan of boiling salted water fennel, apple and dressing. until just tender – about 5 minutes. 4 Arrange salad greens on a serving PREPARATION: 2 Using slotted spoon, transfer platter. Top with steak, fennel, The three different parts of fennel beans to plate. apple, and dressing mixture. 3 Add orzo to same boiling water. – the base, stalks and leaves – Cook according to package can all be used in cooking. Cut instructions – until tender, stirring the stalks away from the bulb occasionally – drain. at the place where they meet. 4 Blend dill, oil, vinegar, and lemon If you are not going to be using juice in a mini processor or the intact bulb in a recipe, then blender until almost smooth. first cut it in half, remove the 5 Season with salt and pepper. base, and then rinse it with water 6 Cut bean crosswise into ½ inch before proceeding to cut it further. pieces. Fennel can be cut in a variety 7 Place in large bowl. of sizes and shapes, depending 8 Add orzo, cucumber, and fennel. upon the recipe and your personal 9 Mix in dressing. preference. The best way to slice Sliced Fennel and Oranges it is to do so vertically through the (Marcia Richards) bulb. If your recipe requires chunked, diced or Ingredients: julienned fennel, it is best to 1 medium fennel bulb first remove the harder core 3 large navel oranges that resides in the center before Directions: cutting it. 1 Trim the fennel bulb, cut it in half – lengthwise and cut into thin slices. 2 Peel the oranges and separate into slices. 3 Place fennel and oranges on a plate and enjoy!

24 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Crispy Kale Chips Sausage Kale Soup (foodnetwork.com) (tasteofhome.com)

Ingredients: Ingredients: 1 head kale, washed and thoroughly 1 pound uncooked mild Italian dried sausage links 2 tablespoons olive oil ¾ cup chopped onion Sea salt, for sprinkling 2 garlic cloves, minced 2 cups water Directions: 1 can (14½ ounces) low sodium 1 Preheat the oven to 275 °F. chicken broth 2 Remove the ribs from the kale and 2 cups diced potatoes cut into 1½-inch pieces. 2 cups thinly sliced fresh kale 3 Lay on a baking sheet and toss ⅓ cup heavy whipping cream with the olive oil and salt. 4 Bake until crisp, turning the leaves Directions: halfway through, about 20 minutes. 1 Place the in an 5 Serve as finger food. ungreased baking pan; pierce the casings. Sautéed Kale 2 Bake at 325°F for 15 - 20 minutes Kale (Bobby Flay) or until fully cooked. Drain; set The beautiful leaves of aside to cool. Ingredients: the kale plant provide an 3 In a saucepan, sauté the onion 1½ pounds young kale, stems and until tender – about 3 minutes. earthy flavor and more leaves coarsely chopped 4 Add the garlic and sauté for 1 nutritional value for fewer 3 tablespoons olive oil minute. calories than almost any 2 cloves garlic, finely sliced 5 Add water, broth, and potatoes. ½ cup vegetable stock or water other food around. Kale is a Bring to a boil. Salt and pepper 6 Reduce heat; cover and simmer good source of vitamins A, 2 tablespoons red wine vinegar for 20 minutes or until potatoes are C, and K. tender. Directions: 7 Cut sausages in half lengthwise, 1 Heat olive oil in a large saucepan then into ¼ inch slices. PREPARATION: over medium-high heat. 8 Add kale, cream, and sausage to Remove imperfect leaves, root 2 Add the garlic and cook until soft, soup. Heat but do not boil. ends. Wash well. but not colored. 3 Raise heat to high, add the stock and kale and toss to combine. 4 Cover and cook for 5 minutes. 5 Remove cover and continue to cook, stirring until all the liquid has evaporated. 6 Season with salt and pepper to taste and add vinegar.

Simple and Delicious Vegetable Recipes 25 Peach and Pecan Salad Lettuce (foodnetwork.com) Lettuce can be classified into Ingredients: 3 tablespoons apple cider vinegar various categories with the 1 , finely chopped most common being: Salt and freshly ground black pepper ¼ cup extra virgin olive oil Romaine: this variety of 2 large ripe , sliced into about head forming lettuce has 16 pieces deep green, long leaves with 1 head Boston Bibb lettuce, washed a crisp texture and deep and dried well taste. 1 cup toasted pecan halves 4 ounces goat cheese, separated into Crisphead: With green four pieces and crumbled

leaves on the outside and Directions: whitish ones on the inside, 1 In a small bowl, add the cider this variety of head lettuce vinegar and shallot and season has a crisp texture and a with salt and pepper. Gently whisk watery, mild taste. The best in the olive oil until completely known variety of crisphead incorporated. 2 Place the peaches, lettuce leaves, lettuce is iceberg. pecans, goat cheese and dressing Butterhead: These types of in a large bowl. Toss well to lettuce feature tender large distribute the dressing. leaves that form a loosely 3 Divide the salad onto 4 salad arranged head that is easily plates. Serve immediately. separated from the stem, a sweet flavor and a soft texture. The best known varieties of butterhead lettuce include Boston and Bibb. Leaf: Featuring broad, curly leaf varieties that are green and/or red, the leaf offer a delicate taste and a mildly crispy texture. Best known varieties of leaf lettuce include green leaf and red leaf. Lettuce provides us with a PREPARATION: good source of the vitamins Remove damaged leaves and “core” – wash well. A and K.

26 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Salad Greens With Anjou Caramelized Onion, Gruyère, Pear and Rice Vinegar and Bacon Spread Dressing (Cooking Light) (relish.com) Serve with crackers or slices. If Ingredients: you can’t find Gruyère, substitute 1 Boston or small green or red leaf fontina or Swiss cheese. lettuce, leaves separated and coarsely torn Ingredients: 1 small head radicchio, trimmed, Cooking spray quartered and leaves separated 3½ cups chopped onion 2 cups arugula 2 ounces Gruyère cheese, shredded 1 ripe Anjou pear, halved, cored and and divided cut into bite-size pieces 2 tablespoons chopped fresh chives, ½ cup coarsely chopped walnuts divided ½ cucumber, thinly sliced – skin on ⅓cup canola mayonnaise 4 teaspoons seasoned rice vinegar Onion ⅓ cup fat-free sour cream 1 tablespoon honey ¼ teaspoon salt ½ teaspoon salt While onions may bring ¼ teaspoon black pepper Freshly ground pepper a tear to your eye and a 3 bacon slices, cooked and crumbled ½ cup extra virgin olive oil pungency to your breath, Directions: Directions: they will also certainly 1 Preheat oven to 425°F. 1 Combine lettuce, radicchio and bring delight to your 2 Heat a large cast-iron skillet over arugula in a large, shallow serving taste buds. The onion is a medium-high heat. 3 Coat pan lightly with cooking bowl. Toss well. humble brown, white or 2 Top with pear, walnuts and spray. cucumber. red, paper-thin skinned 4 Add onion to pan; sauté 5 3 Combine vinegar, honey, salt and bulb; yet, despite its plain minutes, stirring frequently. pepper and whisk well. looks, it has an intense Reduce heat to low; cook 20 minutes or until golden brown, 4 Pour in oil in a steady stream while flavor and is a beloved part whisking. stirring occasionally. Cool slightly. 5 Serve with salad. of the of almost 5 Reserve 2 tablespoons cheese. every region of the world. Combine remaining cheese, Onions provide us with a caramelized onion, 1 tablespoon chives, and the remaining good source of vitamin C. ingredients in a medium bowl. 6 Transfer the mixture to a 1-quart PREPARATION: glass or ceramic baking dish Peel, leave whole, slice, or coated lightly with cooking spray. quarter. Sprinkle with reserved 2 tablespoons cheese. 7 Bake at 425°F for 20 minutes or until browned and bubbly. 8 Sprinkle with remaining 1 tablespoon chives.

Simple and Delicious Vegetable Recipes 27 French Onion Soup Onion Dip From Scratch (foodnetwork.com) (foodnetwork.com)

Ingredients: Ingredients: 2 tablespoons butter 2 tablespoons olive oil 4 yellow onions (about 1¾ pounds), 1½ cups diced onions thinly sliced with the grain to hold ¼ teaspoon kosher salt their shape 1½ cups sour cream Kosher salt and freshly ground ¾ cup mayonnaise black pepper ¼ teaspoon garlic powder 1 teaspoon flour ¼ teaspoon ground white pepper ½ cup dry red wine 1 tablespoon chopped fresh thyme Directions: 1 bay leaf 1 In a sauté pan over medium heat 1 teaspoon lemon juice add oil, heat and add onions and 2 cups beef stock salt. 2 cups chicken stock 2 Cook the onions until they are ½ cup grated Swiss caramelized, about 20 minutes. 1 tablespoon grated Parmesan 3 Remove from heat and set aside 4 (1 inch thick) baguette slices to cool. 4 Mix the rest of the ingredients, and Directions: then add the cooled onions. 1 In a heavy bottomed Dutch oven 5 Refrigerate and stir again before or large saucepan, melt the butter serving. over medium-low heat. 2 Add the onions, sprinkle with salt, cover, and cook until deeply caramelized, 1 - 1½ hours. 3 Turn the heat up to medium and sprinkle the onions with the flour. Stir and allow to cook for 1 - 2 minutes. 4 Deglaze the pan with the red wine. 5 Add the thyme, bay leaf, lemon juice, and stock and simmer for 10 minutes. 6 Taste and add salt and pepper, as needed. Ladle the soup into 4 ovenproof crocks. 7 Heat the broiler to high. 8 Mix the cheeses together in a small bowl. 9 Top each crock with a baguette slice and evenly distribute the cheese on top of each. Place the crocks under the broiler just until the cheese is bubbly and browning, about 1 minute. Serve hot.

28 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Red Pepper - Corn Relish Grilled Vegetable Sandwich (Williams-Sonoma Cooking At Home) (Marilyn Stack)

Ingredients: Ingredients: 1 teaspoon olive oil ¼ cup olive oil 1 cup corn kernels – from about 2 tablespoons oregano (fresh if two ears available) 1 red bell pepper, chopped 2 tablespoons basil (fresh if available) 6 tablespoons finely chopped red Salt and ground pepper onion 1 cup mushrooms – thinly sliced 1¼ teaspoons minced garlic 1 zucchini or yellow summer squash Peppers Salt and pepper – thinly sliced 1½ tablespoons fresh lime juice 2 large red onions, thinly sliced We are used to seeing 1½ tablespoons chopped fresh 3 large red bell peppers – cut into thin green bell peppers but cilantro strips these delicious vegetables Any type of sliced cheese Directions: actually come in a wide Ciabatta bread or preferred roll – grill 1 In a large frying pan over medium if desired variety of colors, including heat, warm the oil. yellow, orange, red, purple, 2 Add the corn kernels and bell Directions: brown and black. The green pepper and cook, stirring 1 Heat the olive oil in a large fry/ constantly until the vegetables are sauté pan. bell peppers you purchase softened, about 5 minutes. 2 Add onion and cook until lightly in the food market may 3 Add the onion and garlic and cook, browned – about 5 minutes. actually be immature, non- stirring until the onion is softened, 3 Add the mushrooms and summer ripe versions of these other about 3 minutes. squash and heat until tender – 4 Stir in ⅛teaspoon each salt and about 5 minutes. color varieties. Peppers are pepper. 4 Add the peppers and heat until a good source of vitamins 5 Remove from the heat. tender – about 3 minutes. A, C, B6, and folate. 6 Transfer the relish to a bowl and 5 Add oregano and basil and heat to stir in the lime juice and cilantro. mix flavors. Taste and adjust the , Fill your preferred roll with mixture. PREPARATION: 7 6 cover, and let stand at room Top with 1 to 2 slices of cheese. Remove stems, seeds, mem- 7 temperature for at least 1 hour Enjoy! brane. Wash inside and out. before serving. Or cover and refrigerate for up to 5 hours, then bring to room temperature before serving.

Simple and Delicious Vegetable Recipes 29 Roasted Fingerlings With 10 Roast potatoes 5 minutes longer. Red And Yellow Piperade 11 Transfer potatoes to large platter. (epicurious.com) Sprinkle with chives, basil, and thyme. Drizzle with Champagne Ingredients: vinegar and toss to coat. ½ cup plus 2 tablespoons extra virgin 12 Season to taste with salt and olive oil pepper. 2 large red bell peppers, stemmed, seeded, cut into ¼ inch-wide strips Pipérade refers to the classic Basque 2 large yellow bell peppers, stemmed, made with tomatoes, bell seeded, cut into ¼ inch-wide strips peppers, onions, and garlic. 1 large red onion, halved through core, thinly sliced crosswise Baked Potato Potato 3 pounds fingerling potatoes, halved (Marcia Richards) There are about 100 lengthwise Ingredients: varieties of edible potatoes. ½ cup chopped fresh parsley ¼ cup chopped shallots 1 medium baking potato They range in size, shape, ¼ cup chopped fresh chives Directions: color, starch content and ¼ cup chopped fresh basil 1 Preheat the oven to 300 °F. 1 tablespoon chopped fresh thyme flavor. They are often 2 Scrub the potato, and pierce the ¼ cup Champagne vinegar – or what classified as either mature skin several times with a knife or you have on hand potatoes (the large potatoes fork. that we are generally Directions: 3 Place the potato in the preheated oven, and bake for 90 minutes, or familiar with) and new 1 Preheat oven to 425°F. 2 Pour ½ cup extra virgin olive oil until slightly soft and golden potatoes (those that are onto large rimmed baking sheet. brown. harvested before maturity 3 Spread all peppers and sliced 4 Slice the potato down the center, and are of a much smaller onion over, sprinkle with salt and and serve. size). Potatoes are a good pepper, and toss to coat. 4 Roast 10 minutes. Mashed Potato source of vitamins C, B6 5 Place halved potatoes and remain- (allrecipes.com) and the mineral potassium. ing 2 tablespoons olive oil in large Ingredients: bowl. Sprinkle with salt and 6 medium russet potatoes, pepper; toss to coat. PREPARATION: peeled and cubed 6 Arrange potatoes in single layer Wash well; peel if recipe requires. ½ cup warm milk atop peppers. ¼ cup butter or margarine 7 Roast until potatoes are tender ¾ teaspoon salt and beginning to turn golden, Dash pepper about 50 minutes. 8 DO AHEAD: Can be prepared Directions: 2 hours ahead. Let stand at room 1 Place potatoes in a saucepan and temperature. Rewarm in cover with water. 425°F oven for 10 minutes before 2 Cover and bring to a boil; cook for continuing. 20 - 25 minutes or until very 9 Sprinkle chopped parsley and tender. shallots over potatoes and toss to 3 Drain well. coat. 4 Add milk, butter, salt and pepper; mash until light and fluffy.

30 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Simple Roasted Potatoes (Fine Cooking Magazine)

Use these crisp potatoes in Salad with Green Beans, Feta & Mint on page 11.

Ingredients: 2 lb. small red-skinned potatoes or small Yukon Gold potatoes, washed and cut into ¾ inch chunks 3 tablespoons extra virgin olive oil Kosher salt and freshly ground black pepper

Directions: 1 Position a rack in the center of the oven and heat the oven to 450ºF. 2 Spread the potatoes on a heavy- duty rimmed baking sheet. 3 Drizzle with the olive oil, sprinkle with 1 teaspoon kosher salt and several grinds of pepper, and roll them around to evenly coat them with the oil. 4 Spread the potatoes in a single layer, preferably with a cut side down. 5 Roast them until they’re tender when pierced with a fork, 20 - 30 minutes, depending on the pota- toes. The potatoes should be browned on the sides touching the pan. 6 Loosen the potatoes from the pan with a thin spatula and transfer them to a large serving bowl to be tossed with the salad ingredients and dressing. 7 They can be tossed while still warm or at room temperature.

Simple and Delicious Vegetable Recipes 31 Bacon-Spinach Salad Gratin of Greens (Betty Crocker) (relishmag.com)

Ingredients: Ingredients: 4 slices bacon, diced 2 pounds spinach, chopped ¼ cup white vinegar 3 tablespoons olive oil, divided 4 teaspoons sugar 2 pounds Swiss chard, chopped ¼ teaspoon salt 2 pounds zucchini, diced ⅛ teaspoon pepper ½ teaspoon salt 1 bag (10 oz) washed fresh spinach 1 cup hot cooked rice 5 medium green onions, sliced (about 3 garlic cloves, chopped a ⅓ of a cup) 6 eggs, well beaten ¼ cup fine bread crumbs Spinach Directions: ¼ cup finely grated Parmigiano 1 In 12-inch skillet, cook bacon over Reggiano cheese Popeye popularized medium heat, stirring occasionally, until crisp. spinach, but it’s too bad he Directions: 2 Stir in vinegar, sugar, salt and 1 Preheat oven to 350°F. ate it out of a can. Fresh pepper. 2 Wash and dry spinach. spinach retains the delicacy 3 Heat through, stirring constantly, 3 Heat a large sauté pan over medi- of texture and green color until sugar is dissolved; remove um-high heat. Add 1 tablespoon from heat. oil. When hot, add spinach and that is lost when spinach 4 Add spinach and onions to bacon cook just until wilted. is processed. Raw spinach mixture. Toss 1 - 2 minutes or until 4 Remove spinach from pan. has a mild, slightly sweet spinach is wilted. 5 Cook the Swiss chard in 1 table- taste that can be refreshing spoon oil until just wilted. Remove from pan. in salads, while its flavor Steamed Spinach 6 (Marilyn Stack) 7 Heat remaining 1 tablespoon oil; becomes more acidic and add zucchini and cook until just robust when it is cooked. Ingredients: tender. 1 bag of fresh spinach Baby spinach is great for 8 Stir cooked vegetables together with salt, rice, and garlic. use in salads owing to its Directions: 9 Transfer to a well-oiled heavy 1 Place washed spinach in a large taste and delicate texture. baking dish. saucepan. Spinach is a good source of 10 Bake 20 minutes. 2 Add about 1 inch of water – don’t 11 Remove pan from oven and stir in vitamins A, C, E, K, thiamin, cover spinach with water. eggs. riboflavin, and B6. It also 3 Cover and bring to a boil. 12 Sprinkle with bread crumbs and 4 Cook for about 3 minutes – until provides the minerals cheese. spinach is wilted. calcium, iron, magnesium, 13 Return to oven and cook about 15 5 Drain and serve. and potassium. minutes, until eggs are just set.

PREPARATION: Remove imperfect leaves, root ends. Wash well.

32 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Zucchini Crescent Pie Summer (Grammy Babs) Ingredients: Squash 4 thinly sliced zucchini 1 cup chopped onion In the United States, you’ll ½ cup butter 2 tablespoons parsley generally find three types of ½ teaspoon salt summer squash: ½ teaspoon pepper 1 clove garlic, minced Zucchini: Skin can be yellow ¼ teaspoon oregano in color but is much more 2 eggs beaten often found in grocery stores 2 cups shredded mozzarella, showcasing its dark green muenster, or jack cheese skin. 8 ounce can crescent rolls 2 tablespoons Dijon mustard Crookneck and Directions: straightneck squashes: 1 Heat oven to 375°F. Usually yellow in color. 2 Melt butter in large frying pan; add While sometimes available zucchini and onion and cook until with light green skins, tender – about 10 minutes. bright yellow crookneck and 3 Add parsley and other seasonings. straightneck squashes are 4 In a large bowl, blend eggs and cheese. the varieties that we most 5 Add cooked squash and onion to commonly eggs and cheese mixture. associate with summer 6 Separate crescent rolls into 2 long squash. strips. Press dough into 12 x 8 inch baking dish; cover bottom and Scallop squashes: Also sides of dish. Spread mustard onto called pattypan squashes. dough. These summer squashes are 7 Pour vegetable mixture evenly over dough. typically saucer-shaped and 8 Bake at 375°F for 20 minutes, or come in a wide variety of until knife inserted comes out PREPARATION: colors from very pale yellow clean. Remove stem end. Leave whole, to golden yellow to medium 9 Cover with foil for last few minutes slice, or dice. Wash well. Skin green. Scallop squashes if crust is too brown. does not need to be removed. sometimes have a slightly sweeter flesh than other summer squashes. (continued on next page) Summer squash is a good source of vitamins A and C and the minerals potassium and magnesium.

Simple and Delicious Vegetable Recipes 33 Summer Squash Gratin Grilled Zucchini and Summer Directions: (pillsbury.com) Squash Salad with Basil- 1 Heat grill to medium-high. Parmesan Dressing 2 Wash squash and cut into strips. Ingredients: (epicurious.com) Place one cut squash on one of 2 medium zucchini squash 3 the pieces of tinfoil. (about 6 inches long) Ingredients: Drizzle with oil; add garlic, basil, 1 medium yellow summer squash 4 4 medium-large zucchini, trimmed, oregano, thyme and desired (about 8 inches long) halved lengthwise seasonings. 4 green onions, chopped (¼ cup) 4 medium-large yellow crookneck Fold the aluminum foil to make a ½ red bell pepper, chopped (½ cup) 5 squash, trimmed, halved lengthwise tented packet. 1 packet white sauce mix 5 tablespoons olive oil Repeat process for second 1½ cups milk 6 ½ cup chopped fresh basil squash. 1 cup shredded sharp cheddar ⅓ cup freshly grated Parmesan Place on heated grill and cook for cheese (4 ounces) 7 cheese (about 1 ounce) approximately 15 minutes – or 1 tablespoon butter or margarine, 2 tablespoons balsamic vinegar when done to desired tenderness. melted ¼ cup plain bread crumbs Directions: Sautéed Summer or Zucchini 1 Prepare grill to medium heat. Directions: Squash 2 Place zucchini and crookneck Heat oven to 350°F. (Auntie Josie) 1 squash on large baking sheet; Cut each squash in half 2 brush all over with 3 tablespoons lengthwise; cut into ½ inch thick Ingredients: oil. Sprinkle with salt and pepper. slices. 2 summer squash or zucchini – cut 3 Grill vegetables until tender and Place squash slices, onions into ½ inch slices 3 brown, turning occasionally, about and bell pepper in 11 x 7 1 onion sliced thin – any type 10 minutes. inch glass baking dish or 2 quart 1 tablespoon low sodium soy sauce 4 Transfer to plate and cool. casserole. Add 1 tablespoon 1 teaspoon butter 5 Cut vegetables diagonally into water. Cover with plastic wrap, 1-inch-wide pieces. Directions: venting one corner. 6 Place in large bowl. Add basil, 1 Wash and slice summer squash or Microwave on high 5 - 7 minutes 4 Parmesan cheese, balsamic zucchini. or until crisp-tender. Drain well. vinegar and remaining 2 2 Slice onion. 5 Meanwhile in 2 quart saucepan, tablespoons oil and toss to blend. 3 Melt butter in medium size frying cook white sauce mix and 1½ 7 Season to taste with salt and pan. cups milk or as directed on packet. pepper and serve. 4 Starting with squash, layer squash Remove from heat and stir in and onion in the pan. cheese. Grilled Summer Squash 5 Alternate layers until all vegetables 6 Pour over zucchini mixture in or Zucchini are in the pan. baking dish; stir gently to coat. (Marcia Richards) 7 In small bowl, mix melted butter and bread crumbs. Sprinkle over Ingredients: zucchini mixture. 2 summer squash or zucchini- cut into 8 Bake 30 - 35 minutes or until thick strips bubbling and golden brown. 2 tablespoons olive oil 2 cloves garlic, minced Fresh herbs – basil, oregano, thyme Aluminum foil – 2 large pieces of tinfoil

34 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod times with the tines of a fork. 3 Slice each potato open very 3 Place the sweet potatoes on a carefully (remember, it’s a hot rimmed baking sheet lined with potato and lots of steam will foil. escape), in half length-wise to its 4 Bake until tender, about 45 middle, then halfway through it the minutes. rest of the way down. 5 Make a slit in the top of each 4 Divide the butter, thyme, and salt sweet potato. among the sweet potatoes, and 6 Top with 1 tablespoon of butter mash the seasonings in a bit with Sweet Potato and season with the salt and pepper. a fork. The skin and flesh of the sweet potato may be almost Mashed Sweet Potato Sweet Potato Fries (allrecipes.com) white, cream, yellow, (vegetarian.about.com) orange, pink, or deep purple, Ingredients: Ingredients: although white/cream and 6 sweet potatoes, peeled and cubed 3 large sweet potatoes, cut into wedges yellow-orange flesh are ¾ cup milk 1 tablespoon olive oil ½ cup butter most common. Sometimes 1 teaspoon cumin ¾ cup maple syrup this root vegetable will Dash cayenne pepper ¼ teaspoon paprika Directions: be shaped like a potato, ½ teaspoon salt or seasoned salt being short and blocky 1 Bring a large pot of salted water to with rounded ends, while a boil. Directions: 2 Add potatoes and cook until other times it will be longer 1 Preheat the oven to 400°F. tender, 20 - 30 minutes. In a large bowl, toss together all with tapered ends. Sweet 3 With an electric mixer on low, ingredients until potatoes are potato is a good source blend potatoes, slowly adding milk, evenly coated with oil and spices. of vitamins A, C, thiamin, about ½ a cup at a time. Use more 2 Place potatoes on a single layer riboflavin, niacin, and B6. It or less to achieve desired texture. on a baking sheet and bake for also provides the minerals 4 Add butter and maple syrup, to taste. about 30 minutes, or until done. 5 Blend until smooth. Serve warm. magnesium and potassium. Sweet Potato Sundae Bar Sweet Potato Valentines (Chop Chop Cooking Magazine) PREPARATION: (Chop Chop Cooking Magazine) Wash well; remove skin after Give each person a baked sweet cooking. Ingredients: potato, then put out little dishes of 4 sweet potatoes, scrubbed clean toppings so everyone can make theirs 4 teaspoons unsalted butter or olive oil just the way they like. Try: ½ teaspoon dried thyme Baked Sweet Potato ½ teaspoon salt (realsimple.com) 1 Unsalted butter or olive oil, and salt 2 Crumbled feta cheese or cottage Directions: Ingredients: cheese 1 Heat oven to 425 °F. 6 medium sweet potatoes, unpeeled 3 Fresh herbs – like chives, cilantro, 2 Put the sweet potatoes in the 6 tablespoons unsalted butter or parsley baking pan and, using the tip of ½ teaspoon kosher salt 4 Sliced scallions or sautéed onions the knife, poke them in a few ⅛ teaspoon black pepper 5 Dried cherries or cranberries places to make small holes so Directions: the steam can escape while they’re 1 Heat oven to 400°F. baking. Bake until tender, 45 min. 2 Pierce each sweet potato several - 1 hr.

Simple and Delicious Vegetable Recipes 35 Swiss Chard With Pasta Sautéed Swiss Chard (allrecipes.com) (Marcia Richards)

Ingredients: Ingredients: ⅓ pound whole-wheat 1 tablespoon olive oil 2 tablespoons extra virgin olive oil 2 cloves minced garlic 1 clove garlic, minced 1 bunch Swiss chard, stems 1 bunch Swiss chard, chopped removed, leaves cut into 1-inch 1 teaspoon capers pieces Salt and pepper to taste 1 teaspoon lemon juice, or to taste Directions: (optional) 1 Heat a skillet over medium heat. ¼ cup grated Parmesan cheese, Add oil. or to taste 2 Add garlic and cook until fragrant – about 1 minute. Directions: 3 Add the Swiss chard to the oil/ 1 Fill a large pot with lightly salted garlic mixture. Swiss Chard water and bring to a rolling boil 4 When the leaves begin to wilt, over high heat. place a cover on the skillet and Chard belongs to the same 2 Once the water is boiling, stir in increase heat to medium-high. family as beets and spinach the spaghetti, and return to a boil. Allow the chard to cook while and shares a similar taste 3 Cook the pasta uncovered, stirring covered for about 4 minutes. occasionally, until the pasta has 5 Stir the chard leaves to coat with profile with a flavor that is cooked through, but is still firm to the oil and garlic mixture. bitter, pungent, and slightly the bite, about 8 minutes. salty. Swiss chard is a good 4 Drain well in a colander set in the source of vitamins A, C, E, sink. 5 Meanwhile, heat the olive oil in a and K. It also provides the large skillet over medium heat. minerals calcium, iron, 6 Stir in the garlic, and cook for magnesium, and potassium. 1 minute to soften. 7 Add the Swiss chard. Cook and stir until the stems of the chard are PREPARATION: tender. You can use some of the Remove imperfect leaves, root hot pasta water to help steam the ends. Wash well. chard in the covered pan. 8 Stir the hot spaghetti into the chard mixture along with the capers. 9 Season to taste with salt and black pepper, and drizzle with lemon juice if desired. 10 Sprinkle with Parmesan cheese and serve.

36 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Baked Garden Tomatoes With Cheese (epicurious.com)

Ingredients: 2 tablespoons extra virgin olive oil 3 garlic cloves, chopped 1 medium onion, chopped 1¾ pounds fresh vine-ripened or heirloom tomatoes, cut into ½-inch pieces Tomato 3 tablespoons chopped fresh chives 1 cup (packed) freshly grated The tomato is a wonderfully Parmesan cheese popular and versatile 1 cup (packed) freshly grated food that comes in over a Romano cheese thousand different varieties Two more ways to go: Add chopped that vary in shape, size, fresh basil leaves and/or small cubes of mozzarella cheese. Or use yellow and color. There are small and green tomatoes with the red ones cherry tomatoes, bright to add summer color. yellow tomatoes, Italian Greek Salad (Bon Appetit) pear-shaped tomatoes, and Directions: 1 Preheat oven to 350°F. Oil 11x7- the green tomato, famous inch baking dish. Ingredients: for its fried preparation in 2 Heat 2 tablespoons oil in heavy ¾ pound tomatoes, seeded, diced (about 2 cups) Southern . large skillet over medium heat. 3 Add garlic and sauté until fragrant, 2 cups diced seeded peeled Tomato is a good source of about 30 seconds. cucumber (from about 1 large) vitamins A and C. 4 Add onion and sauté until soft, 1 cup diced red bell pepper (from about 6 minutes. about 1 large) ¼ cup pitted Kalamata olives or other PREPARATION: 5 Add tomatoes, reduce heat to brine-cured black olives, halved Leave whole or cut in slices or medium-low, and cook until begin- ¼ cup diced red onion quarters. Wash well. ning to soften, about 5 minutes. 6 Mix in chives; season with salt and 3 tablespoons chopped fresh pepper. Italian parsley 7 Transfer tomato mixture to 3 tablespoons extra virgin olive oil prepared baking dish; sprinkle 1½ tablespoons red wine vinegar grated cheeses over. ½ teaspoon dried oregano 8 Bake until cheese melts and ¼ cup crumbled feta cheese begins to turn golden, about 20 (about 2 ounces) minutes. Directions: 1 Toss first 9 ingredients in medium bowl to blend. 2 Gently mix in cheese. 3 Season with salt and pepper. (Can be made 2 hours ahead. Let stand at room temperature.)

(continued on next page)

Simple and Delicious Vegetable Recipes 37 Panzanella Tomato Zucchini Casserole (Williams-Sonoma Cooking At Home) (allrecipes.com)

Ingredients: Ingredients: ½ lb. day old coarse bread 1½ cups grated cheddar cheese 1 cucumber ⅓ cup grated Parmesan cheese 6 tomatoes, seeded and coarsley ½ teaspoon dried oregano diced ½ teaspoon dried basil 1 red onion, thinly sliced 2 cloves garlic, minced 2 tablespoons rinsed capers Salt and pepper to taste ½ cup fresh basil leaves, torn into 2 medium , thinly sliced small pieces 5 plum tomatoes, thinly sliced 2 tablespoons red wine vinegar ¼ cup butter ¼ cup extra virgin olive oil 2 tablespoons finely chopped onion ¼ cup balsamic vinegar ¾ cup fine bread crumbs Salt and pepper Directions: Directions: 1 Preheat oven to 375°F. 1 Cut the bread into slices 1 inch 2 Lightly butter a 9x9-inch pan. thick. 3 In a large bowl, combine cheddar, 2 Place in a shallow bowl in a single Parmesan, oregano, basil, and layer and sprinkle evenly with ½ garlic. Season with salt and cup water. pepper, and set aside. 3 Let stand for 1 minute. 4 Arrange half of the zucchini slices 4 Carefully squeeze the water from in the pan. Sprinkle ¼ of the the bread. cheese and mixture on top. 5 Tear the bread into rough 1 inch 5 Arrange half of the tomatoes, and chunks, and place them on paper top with another ¼ of the cheese towels. mixture. Repeat layers. 6 Let stand for 10 minutes to absorb 6 Melt butter in a skillet over medium excess moisture. heat. Stir in onions, and cook until 7 Peel the cucumber, halve length- soft and translucent. wise, scoop out seeds and dice. 7 Stir in breadcrumbs; cook until 8 In a bowl combine the cucumber, they have absorbed the butter. tomatoes, onion, capers, and Sprinkle on top of casserole. basil. Add the bread and toss 8 Cover loosely with foil, and bake in carefully to avoid breaking the a preheated oven for 25 minutes. bread too much. 9 Remove foil, and bake until the top 9 In a small bowl, whisk together the is crusty and the vegetables are red wine vinegar, balsamic tender, about 20 minutes. vinegar, and oil. Season with salt and pepper. 10 Drizzle over the bread-tomato mixture and toss gently to mix. 11 Cover and refrigerate 1 hour. 12 Transfer to individual bowls and serve right away.

38 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod Baked Acorn Squash ½ cup finely chopped (Marcia Richards) ½ cup finely chopped celery 2 cups fresh white bread crumbs Ingredients: ½ cup dried cranberries Acorn squash ¼ cup chopped walnuts 1 tablespoon butter 1 teaspoon dried sage 1 tablespoon brown sugar Salt and pepper 2 acorn squashes Directions: 1 Cut squash in half through the Directions: stem end. Scrape out the seeds 1 Prepare grill for indirect heat and any fibers and discard. cooking over medium-high heat. 2 Place ½ tablespoon of butter and 2 In a frying pan over medium heat, Winter Squash ½ tablespoon of brown sugar into melt the butter. each cavity. 3 Add the onion and celery and sauté 3 Place on baking sheet – cover with until softened, about 5 minutes. Winter squash comes in foil. Bake at 375°F for about 1 4 Put onion and celery mixture into a many different varieties. hour – should be soft. large bowl and add the bread You can eat the squash out of the While each type varies 4 crumbs, dried cranberries, walnuts, shell. sage, ½ teaspoon salt, and ¼ in shape, color, size and teaspoon pepper. Sprinkle 3 table- flavor, they all share some Baked Butternut SquAsh spoons water over the top. Stir and common characteristics. (Marcia Richards) toss with a fork to combine. Set aside. 5 Cut out four 6 inch squares of Their shells are hard and Ingredients: aluminum foil. Set aside. difficult to pierce, enabling Butternut squash 6 Using a large, sharp knife, cut each 1 tablespoon butter them to have long storage squash in half through the stem 1 tablespoon brown sugar periods between one week end. Using a spoon, scrape out the and six months. Their flesh Directions: seeds and any fibers and discard. Season the cut sides of the squash is mildly sweet in flavor and 1 Cut squash in half through the 7 stem end. Scrape out the seeds generously with salt and pepper. finely grained in texture. and any fibers and discard. 8 Divide the bread crumb mixture Butternut and acorn 2 Place ½ tablespoon of butter and evenly among the squash cavities, squash are good sources of ½ tablespoon of brown sugar into pressing it down lightly. Cover each squash with a square the vitamins A,C,E, thiamin, each cavity. 9 3 Place on baking sheet – cover with of aluminum foil, folding it down niacin, B6, and folate. They foil. Bake at 375°F for about 1 over the sides. also provide the minerals hour – should be soft. Let cool. 10 Place the stuffed squashes, foil- magnesium and potassium. 4 Scoop squash out of shell and wrapped side up, on the grill rack. place in large bowl. Cover the grill and open the vents halfway. PREPARATION: 5 Mash or use an electric mixture to desired consistency. 11 Cook for 45 minutes. Wash. Remove skin of winter 12 Remove the foil and continue cook- squash depending on recipe – Grilled Stuffed Acorn ing until the squash is tender and can be baked with skin on and Squash the stuffing is lightly browned, seeds removed; acorn squash – (Williams-Sonoma Cooking At Home) about 15 minutes longer. do not remove skin prior to 13 Transfer to a warmed platter and cooking. Wash both. Ingredients: serve right away. 4 tablespoons unsalted butter

Simple and Delicious Vegetable Recipes 39 Notes:

References: Descriptions for each vegetable obtained from: http://www. whfoods.com/sitesearch.php Nutrient data was retrieved from USDA SR-21

40 Barnstable County Mass in Motion • Buy Fresh Buy Local Cape Cod 41 Mass in Motion • Healthy Plymouth Nutrition