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 snacks. 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 food 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 Nutrition (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 CARROTS PEPPERS – Green, Red, Yellow 17 Saquish Carrot Salad 29 Red Pepper-Corn Relish Table of 17 Steamed Carrots 29 Grilled Vegetable Sandwich 17 Sweet Carrots Contents POTATO CAULIFLOWER 30 Roasted Fingerlings with Red and 5 Basic Cooking Techniques for Vegetables 18 Roasted Garlic 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 COLLARD GREENS 19 Polenta Lasagna with Collard Greens SPINACH 8 Local Farmers’ Markets 19 Sautéed Collard Greens 32 Bacon-Spinach Salad 32 Steamed Spinach 9 Recipes CORN 32 Gratin of Greens 20 Black Bean and Corn Salad ARUGULA 20 Fresh Corn Salad SQUASH – Yellow, Green, Pattypan 10 Arugula Salad with Almonds, Celery, and 20 Grilled Corn on the Cob 33 Zucchini Crescent Pie Lemon-Anchovy Vinaigrette 34 Summer Squash Gratin 10 Arugula and Beet Salad CUCUMBERS 34 Grilled Zucchini and Summer Squash 10 Arugula and Goat Cheese Pizza 21 Birdie’s Garden Instant Pickles Salad with Basil-Parmesan Dressing 21 Cucumber, Beet, and Sweet Onion Salad 34 Grilled Squash BEANS (SNAP) with Dijon-Honey Dressing 34 Sautéed Squash 11 Roasted Potato Salad with Green Beans, Feta, and Mint EGGPLANT SWEET POTATO 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 Tomato 35 Sweet Potato Valentines and Basil Vinaigrette 35 Sweet Potato Fries BEETS 23 Mushroom Eggplant with Tomato 35 Sweet Potato Sundae Bar 12 Baked Beets Wine Sauce 12 Roasted Beets and Sautéed Beet Greens SWISS CHARD 12 Beet and Beet Green Risotto with FENNEL BULB 36 Sautéed Swiss Chard Horseradish 24 Orzo, Green Bean, and Fennel Salad with 36 Swiss Chard with Pasta Dill Pesto BOK CHOY & CHINESE (Napa) CABBAGE 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 KALE 13 Million Dollar Chinese Cabbage Salad 38 Panzanella 25 Crispy Kale Chips 38 Tomato Zucchini Casserole 25 Sautéed Kale BROCCOLI 25 Sausage Kale Soup 14 Broccoli Salad WINTER SQUASH – Butternut and Acorn 14 Steamed Broccoli 39 Baked Acorn Squash LETTUCE – Boston Bib, Romaine, Red Leaf 39 Baked Butternut Squash 26 Peach and Pecan Salad BROCCOLI RABE 39 Grilled Stuffed Acorn Squash 27 Salad Greens with Anjou Pear and Rice 15 Cranberry Beans with Broccoli Rabe Vinegar 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 ROASTING Basic Cooking Steaming is a great way to preserve Potatoes, turnips, carrots, onions, 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, asparagus, vegetables to preferred size. Season Vegetables artichokes, zucchini, green beans, as desired and drizzle with a small bok choy, spinach, cabbages 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 vitamins and minerals it needs every day to stay healthy. The following list explains the chief functions of each vitamin or mineral, and good food sources. NUTRIENT CHIEF FUNCTION FOOD SOURCES Vitamin A Healthy eyes and skin, bone and tooth Spinach and other dark leafy greens, broccoli, deep orange fruits and growth, immune system health vegetables including apricots, cantaloupe, squash, carrots, sweet potatoes, and pumpkin Vitamin D Mineralization of bones Sunlight, fortified milk, eggs, liver, small fish Vitamin E Healthy cell membranes, protects Vitamin A Green and leafy vegetables, wheat germ, whole-grain products, nuts, seeds, polyunsaturated plant 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- Pork, ham, bacon, liver, whole grains, legumes, 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 breads or cereals 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 protein-containing food