Although we don’t see much of a winter in Phoenix, our favorite winter staples are at the peak of their freshness right now. They’re cropping up at the grocery store and farmers markets. The beautiful green, white and orange veggies are taking over the produce section and we want to incorporate them into our meals. However, some of the traditional methods of preparing them can use some spicing up. Or maybe you’ve avoided trying certain vegetables and need a fresh perspective. Either way, it’s time for a winter veggie revamp for some of our old favorites!
Kale
A descendant of wild cabbage may not sound appetizing to some, but it deserves some attention. Kale is believed to have an acquired taste, but it’s really dependent on how it’s prepared. There are many types of kale out there, but one, in particular, has veggie lovers buzzing. They call it Lacinato kale. This variety is also known as Dinosaur kale, black kale or Tuscan kale. Dino kale received its name for its bumpy texture, which resembles that of dinosaur skin. This style of kale has been called “the darling of the culinary world.” If you haven’t tried it, then you’re in for a treat! The leaves are dark blue-green, narrow, tall and firm. It has a slightly sweeter and earthier flavor than its cruciferous counterpart, curly kale and it’s also chalk full of nutrients. It’s an excellent source of vitamin A, vitamin C, manganese, copper, and calcium. It’s also rich in fiber and vitamin B6. If you’re not convinced that kale is amazing yet, then you’ll have to try it yourself. Give this salad a try.
Fresh Kale Salad
Preparation:
Be sure to wash your kale and remove the tough spine in the center.
Stack some leaves on top of each other, then roll them up like a burrito and cut them finely into thin strips, the thinner the better. This makes it easier to chew and more enjoyable to eat.
Place kale strips into a bowl and add half of a lemon’s juice and toss. This helps to soften the tough leaves a bit and aids digestion.
Dice up a clove of garlic, place it in a measuring cup and add 2 tablespoons olive oil and the other half of your lemon’s juice. You’re welcome to add fresh or dried herbs of your choice. Get creative. Mix and allow it to sit for 15 minutes.
Pour the dressing onto the kale and toss.
Slice a red bell pepper into strips and toss with the salad.
Top it with some grated Parmesan cheese, some pumpkin seeds and add pepper to taste.
You can mix and match spices and veggies to add. The possibilities are endless! Enjoy!
Brussel Sprouts
Brussel sprouts have somewhat of a bad wrap but we just might be able to change their fate. As a kid you probably shied away from these guys, but they’re worth another try. Brussel sprouts are particularly high in protein compared to other green veggie varieties. These miniature green cabbages are packed with vitamin C, vitamin K, vitamin A, potassium, vitamin B6, iron, phosphorous and tons of disease-fighting phytochemicals. However, if you’re not savvy in cooking them, then they can lackluster to say the least. Keep it simple and try this easy and delicious method of preparing the infamous brussel sprout.
Roasted Brussel Sprouts
Preparation:
First, wash your sprouts and make sure to remove or cut off the stock (the end portion.)
Then cut in half, vertically (long ways) and toss in olive oil
Mince a few cloves of garlic and sprinkle onto the sprouts
Sprinkle on spices of your choice (cumin, red pepper flake, basil etc.) and place on a baking sheet
Roast in the oven on 350•F for 35 minutes or until crisp and tender.
Cauliflower
You may have seen this classic vegetable in a ready-made veggie tray with ranch dip but it’s potential goes far beyond that. Cauliflower contains 77% of the recommended daily value of vitamin C in one serving. It’s also full of dietary fiber, folate and omega-3 fatty acids. Don’t shy away from this versatile favorite. Its nutty flavor works harmoniously with almost anything you pair it with. It’s also a healthy replacement in several traditional recipes, like pizza dough and rice dishes. If you blend raw cauliflower in a food processor it becomes the consistency of rice, so you can use it in chicken fried rice or other recipes instead of using rice. You can also use it to make pizza dough if you’re cutting back on the bread or just want to try something fun. The possibilities are literally endless but if you like to keep it simple, then you’ll love this quick and easy idea.
Roasted Cauliflower Steaks
Preparation:
Wash your head of cauliflower and cut off the stalk and leaves at its base
Cut the head lengthwise, with a large chef’s knife, into roughly three 1 ½ inch slabs
Usually, you can get at least 3 steaks if not, don’t worry you can still use the florets
Brush olive oil on both sides of the steaks and on any florets that came loose
Sprinkle with paprika, cumin, parsley (or any spices of your choice) and pepper on both sides
Place on a baking sheet and bake on 375•F for 15 minutes on each side
The steaks and florets come out tender and delicious. This can be the main course of your meal since cauliflower is hardy and satiating. You can add sides of your choice and enjoy!
Winter Squash
Let’s give Butternut and Acorn squash a moment in the limelight this winter. Butternut squash is loaded with vitamin A and is an excellent source of fiber, potassium, and magnesium. Its flesh has a bright yellow-orange color and a sweet nutty flavor, similar to pumpkin. On the other hand, acorn squash may not be as rich in beta-carotene as its butternut counterpart, but it’s a good source of dietary fiber and has vitamin C, potassium and manganese. Acorn squash is also less sweet and lighter in color than butternut squash. These are two very different squashes with equally delectable traits. So when you combine them, you get a balanced texture and full-bodied flavor. Try pairing the two in a cozy winter soup. This recipe takes a bit more time but it’s definitely worth the effort!
Roasted Winter Squash Soup
Preparation:
Cut your butternut squash in half vertically (long way) and scoop out the seedy portion (make sure to save the seeds for toasting later)
Brush with olive oil and salt and pepper and place face down on a baking sheet
Cut the top off of your acorn squash and cut it in half vertically
Scoop out the seedy portion and save the seeds
Brush the flesh with olive oil and salt and pepper
Place face down on a baking sheet (the butternut make take a little longer to roast
Roast in the oven on 375•F for 45 minutes to 1 hour or until fork tender
Pull from the oven and allow to cool
Meanwhile, clean your seeds toss in olive oil and place them on a baking sheet to bake for 15 minutes or until crisp and lightly browned
Once the squashes are cool, scrape out the flesh and place in a food processor to blend until smooth
In a large pot, sauté a yellow onion and a red bell pepper in a tablespoon of butter
Add a carton of stalk of your choice (veggie or chicken) and stir in the squash puree
At this point you can add fresh herbs such as sage or thyme if you so choose and season with salt and pepper to taste
If you like your soup extra creamy you can add a half-cup of heavy cream.
Heat and continue to stir and taste as you go until the flavor is to your liking
Serve with toasted seeds and Parmesan cheese
Incorporating new recipes into your cooking routine can be a fun way to integrate healthy, nutrient-rich foods into your diet. This will boost your immune system and help you in fighting the flu this season. These tips and ideas will encourage a new appreciation for your winter veggies. So feel free to get creative and have a little fun while you’re nourishing your body this winter.