Shyryn's Favorite Cauliflower

• head Cauliflower, cut to bite sized pieces
• Gruyere, Parmesan or other sharp, hard cheese, thin sliced
• milk (organic of course)
• ghee (clarified butter) or butter
• Herbs de Provence, or other dried or fresh herbs
• sea salt & ground green peppercorns to taste

Place layers of cauliflower, dabs of ghee or butter, herbs, then cheese in a casserole, or other oven proof dish with a lid. Pour milk to almost cover. Layer additional cheese on top. Place in oven pre-heated to 375 degrees. Bake until tender and bubbly. Remove lid and brown under broiler.

FENNEL VINAIGRETTE DRESSING

• 1/2 cup olive oil
• 1/2 cup fennel leaves (fronds) chopped
• 1/4 cup lemon juice
• 1 clove garlic
• pinch sea salt
• honey

In a small saucepan, heat oil, fennel leaves, lemon juice, crushed garlic and salt and sugar. Simmer over low heat for 5 minutes.

http://www.recipeland.com Copyright Ellen Ecker Ogden, From: The Cook's Garden catalog - Spring/Summer 1990

SPICY KOREAN CABBAGE with NOODLES

For sauce:

• 1/3 cup water
• 1/3 cup soy sauce
• 2 to 3 teaspoons Korean hot-pepper paste (If you aren't able to find Korean hot-pepper paste, substitute 3/4 teaspoon Chinese chile paste and reduce the amount of soy sauce to 1/4 cup. OR, add dried chile pepper powder to taste)
• 1 tablespoon unrefined sugar or honey

For noodles:

• 3 tablespoons sesame seeds
• 1/4 cup vegetable oil
• 2 tablespoons finely chopped peeled ginger
• 1 tablespoon finely chopped garlic
• 10 oz fresh shiitake mushrooms, stemmed and thinly sliced
• 1 1/4 pound Chinese Cabbage, thinly sliced (8 cups)
• 6 scallions, thinly sliced
• 8 to 9 ounces soba (buckwheat noodles)

Stir together all sauce ingredients until brown sugar is dissolved, then set aside.Toast sesame seeds in a dry 12-inch heavy skillet (not nonstick) over medium heat, stirring, until pale golden, then transfer to a small bowl. Heat oil in skillet over medium-high heat until it shimmers, then sauté ginger and garlic, stirring, until fragrant, about 30 seconds. Add shiitakes and sauté, stirring frequently, until tender and starting to brown, about 6 minutes. Reduce heat to medium, then add cabbage and most of scallions (reserve about a tablespoon for garnish) and cook, stirring occasionally, until cabbage is tenderadding a little water if necessary. Add sauce and simmer 2 minutes.While cabbage is cooking, cook soba and edamame together in a pasta pot of boiling salted water (2 tablespoons salt for 6 quarts water) until noodles are just tender, about 6 minutes. Drain in a colander and rinse under cool water to stop cooking and remove excess starch, then drain well again. Transfer to a large bowl and toss with sesame seeds and vegetable mixture. Serve sprinkled with reserved scallions.

Featured Veggie: JAPANESE SALAD TURNIPS (Hakurei Turnips)

The easiest and most nutritious way to eat these delicately flavored, crisp turnips is raw. Simply scrub, slice thinly and toss with your Allstar Gourmet Salad Mix and sliced Easter Egg Radishes and Dill herb. Flavor Enhancers: Lemon juice, vinegar, curry powder, chives, oregano, marjoram, thyme. Nutritional Value: Turnips contain potassium and iron and are a good source of vitamin C.

SAUTEED JAPANESE TURNIPS WITH RED BOK CHOI & RAISINS

• 2 tablespoons olive oil
• 1 clove minced garlic
• 3 medium turnips, peeled and cut into matchsticks
• 1/2 cup raisins
• 3 tablespoons fresh lemon juice
• Red Bok Choi, coarsely chopped
• Freshly ground nutmeg
• Salt and pepper
  In a saute pan, heat the oil with the garlic. Add the Japanese Turnips and raisins and cook for about 1 minute. Add the lemon juice; cover and cook for 3 more minutes. Stir in the Red Bok Choi and cook just until wilted. Sprinkle with nutmeg and salt and pepper to taste.

Roasted Beet Salad with Oranges and Beet Greens

Bon Appétit January 2004 The delicate beet greens — which are an excellent source of potassium, folic acid, and magnesium — make this dish even more healthful.

• 6 medium beets with beet greens attached
• 2 large oranges
• 1 small sweet onion, cut through root end into thin wedges
• 1/3 cup red wine vinegar
• 1/4 cup extra-virgin olive oil
• 2 garlic cloves, minced
• 1/2 teaspoon grated orange peel
  Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour 30 minutes. Cool. Peel beets, then cut each into 8 wedges. Place beets in medium bowl. Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes. Drain. Cool. Squeeze greens to remove excess moisture. Add greens to bowl with beets. Cut peel and white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil, garlic, and orange peel in small bowl to blend; add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour.

FEATURED VEGGIE: KOHLRABI

Although these bulbs look like they were dug up from the earth, the round bulb is a swollen stem that grows above ground. Not a commonly used vegetable in American cuisine, kohlrabi is widely used in Central Europe and Asia. It is still patiently waiting to be discovered in this country. Handling: If the kohlrabi leaves are still attached to the bulb, trim them and store separately. They can be cooked but will need to be used within a couple of days. The bulbs should be stored, unwashed, in a plastic bag. They will hold for about a week in the refrigerator. Simple preparation: Tender, young kohlrabi is delicious eaten raw. Peel the outer skin with a paring knife. Slice, dice, or grate, and add to salads. Use on raw vegetable platters or serve with a creamy dip. Substitute in recipes calling for radishes. Grated kohlrabi can be added to slaw, but lightly salt it first and let stand for several minutes. Squeeze to remove any excess water before adding dressing. Kohlrabi can also be steamed or boiled. For this preparation don't peel until after they are cooked. Steam or boil until bulbs are tender, peel skin, and season with butter, salt, and pepper, a cheese sauce, or just enjoy plain. Fresh leaves can be enjoyed as a cooked green. Wash the leaves and remove the ribs. Blanch in boiling water until just wilted, 3 to 5 minutes. Drain and squeeze excess water from leaves. Chop leaves, then saute in a little olive oil or butter. Season with salt and pepper. Add a splash of vinegar or squeeze of fresh lemon juice.

AMBER TURNIP PUFF CASSEROLE

• 2 cups cooked, mashed turnips, cooled
• 1 cup bread crumbs
• 1/2 cup melted butter or ghee
• 1 teaspoon honey or agave nectar
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 2 eggs, separated
  
  Combine turnips, bread crumbs, butter, sweetener, salt, pepper, and beaten egg yolks. Beat egg whites until stiff peaks form; fold into turnip mixture. Spoon turnip mixture into a buttered 1-quart casserole.
  
  

STIR-FRIED CHINESE GREENS WITH GINGER, OYSTER & SOY SAUCE

Recipe courtesy of The Naked Chef, Jamie Oliver, Hyperion. For this dish I use any mixture of good Chinese greens I can get my hands on. It's tasty and very quick to make.

• mixed Chinese greens- Tong Ho, Chinese broccoli, Siamese Dragon Mix
• 3 tablespoons walnut oil
• 1 tablespoon sesame oil
• 1/2 tablespoon thinly sliced ginger
• 4 scallions, finely shredded
• 2 tablespoons oyster sauce
• 1 tablespoon soy, or Tamari (high quality, low salt) sauce
• pinch of sweetener of your choice (sugar, agave nectar, stevia?)
• juice of 1 lime
• sea salt & freshly ground black pepper

Remove any blemished greens. Put the Tong Ho to one side so that you can add it to the wok or pan at the last minute, as it cooks very quickly. Prepare the rest of the Chinese greens; Plunge the greens into enough boiling water to cover for about 2 minutes until tender, and drain well. Add Tong Ho and cook until tender. Put the oil and the ginger into a very large, hot wok or other suitable pan and cook for about 30 seconds. Add the scallions and the rest of the ingredients apart from the seasoning. Stir, then add the spinach and toss so that everything is coated in sauce. The vegetables will sizzle and stir-fry. The oyster and soy sauce will reduce, just coating the greens. At this point season to taste. Stir-fry for a further minute and serve immediately.

FEATURED VEGGIE- WINTER SQUASH

NOTE: Cook Large Scallop Squash Like WInter Squash: (from Mariquita Farms)
In case you've never tried to cook winter squash, it couldn't be simpler: Cut in half with a big sharp knife. Remove seeds. Put in a baking pan cut side down, with a little water in the pan. Or rub the cut side with a little oil first. Bake in a medium oven (325, or 350, or 400, etc.) until it's easily pierced with a fork. Remove, and eat. Possible toppings: many like maple syrup, I like salt and pepper. I've also added my cut, seeded halves of winter squash to the crockpot with some water, and let it cook that way for a few hours. This method works especially well when all you want is the cooked flesh to puree for a soup or other dish. When a fork can easily pierce the squash/pumpkin pieces, I remove it and scrape the flesh into my food processor and whirl a bit. Then I freeze in 1 and 2 cup increments. Soup and pie are obvious and delicious choices, I also put 1 cup of this puree into nearly every batch of muffins, waffles, cookies, pancakes, biscuits etc. that I make. I just take an existing recipe and add my cup of squash puree. It nearly always works, and my kids are none the wiser.

ROASTED RED POTATOES WITH KALE PESTO

from Farmer John's Cookbook

Kale Pesto:

• 1/4 cup chopped walnuts
• 2 garlic cloves
• 1/2 lb kale, without stems
• sea salt
• 1/2 cup olive oil
• 1/2 cup parmesan cheese, grated
  
  Preheat oven to 350 degrees. Toast walnuts over high heat until fragrant. Set aside. Bring 2 cups water to boil.Add kale and 1T salt. Cook about 15 minutes, or until tender. Drain kale. Add to food processor with garlic and walnuts. While processing, slowly add olive oil until smoothly pureed. Add Parmesan and mix in.

roasted red potatoes:

• red potatoes, parboiled and cut into large but bite sized chunks
• spice mix of choosing such as garlic powder, sea salt, herbs de provence
• paprika
• olive or coconut oil

Place potatoes and spices in bowl and mix gently to cover potatoes. Spread spiced potatoes evenly on baking sheet in one layer. Sprinkle more paprika over tops of potatoes. Place in preheated oven and bake for 45 minutes or until browned, turning potatoes once. Dollop kale pesto over potatoes, sprinkle with more parmesan and serve hot.

POTATO LEEK SOUP

Adapted from The Great American Detox Diet, by Alex Jamieson (Rodale Press, 2005).
When the maker of the film Supersize Me ate nothing but food from a well-known fast-food chain three times a day for a month, the diet nearly killed him. His fiance, a vegan chef and the author of this great cookbook, brought him back from the brink with her healthy cooking. Here is one of her delicious creamy soups made without dairy, but sure to satisfy. Leeks give lots of iron-rich mineral nourishment, while garlic and onions add their immune-boosting and heart-healthy benefits. Paired with a crisp salad, Creamy Potato Leek Soup makes a perfect supper.

• 1 tablespoon extra-virgin olive oil
• 2 leeks, white and light green parts washed and sliced into 1/4-inch slices
• 2 cups chopped yellow onion
• 1/2 teaspoon sea salt
• 3 cloves garlic, minced
• 2 large Yukon Gold potatoes (about 1 pound), peeled and cubed into 1/2-inch cubes
• 4 cups vegetable stock
• 2-3 teaspoons fresh rosemary leaves

Heat a 4-quart soup pot over medium heat and add the oil. Add the leeks, onion, and sea salt and saute for about 5 minutes, stirring often, until the onion begins to turn translucent. Add the garlic and stir well. Cook for 1 minute more. Add the potatoes and vegetable stock, cover, and bring to a boil. Reduce heat to simmer. Cook 20 minutes. Remove the soup from the heat and use an immersion/stick blender to blend the soup in the pot or ladle the soup into a blender, 1 cup at a time. Blend the soup with the fresh rosemary leaves until smooth and free of chunks. Pour smooth soup into a heat-proof bowl and continue until all of the soup has been blended. Transfer the blended soup back to the original soup pot and warm over low heat until heated through. Serve hot. Serves 4 - 6.

CONCIA ZUCCHINI WITH MINT & VINEGAR

from Cucina Ebraica by Joyce Goldstein

• 4 to 6 small zucchini, or summer squash about 1.5 pounds
• salt
• 3 tablespoons chopped fresh mint or basil
• 2 tablespoons chopped fresh flat-leaf parsley
• 2 large cloves garlic, minced
• 6 tablespoons olive oil
• 4 tablespoons red or white wine vinegar

Cut the zucchini into 1/4 inch thick slices, or to prepare it Veneto fashion, cut the zucchini lengthwise into 1/4 inch thick slices. Sprinkle with salt and let stand in a colander for 30 minutes to drain off any bitter juices. Rinse and pat dry. In a small bowl, combine the mint or basil, parsley, and garlic. Warm the olive oil in a frying pan over medium-high heat. In batches, add the zucchini and cook, turning as needed, until golden on both sides, 4 to 5 minutes. Transfer to a shallow serving dish and sprinkle with some of the mint mixture and some of the vinegar. Repeat with the rest of the zucchini, mint mixture, and vinegar. Leave at room temperature for 1 to 2 hours, basting occasionally with vinegar in the dish, before serving.

BEET ROESTI WITH ROSEMARY

Anne LaFleur: "This is the recipe that made me a convert to beets. Quick, easy, and HEAVENLY." from Mark Bittman's, w to Cook Everything

• 1 to 1.5 pounds beets
• 1 tsp coarsely chopped fresh rosemary
• 1 tsp salt
• 1/4 cup flour
• 2 Tbs butter

Trim the beets and peel them as you would potatoes; grate them in a food processor or by hand. Begin preheating a medium to large nonstick skillet over medium heat.
Toss the grated beets in a bowl with the rosemary and salt, then add about half the flour; toss well, add the rest of the flour, then toss again. Place the butter in the skillet and heat until it begins to turn nut-brown. Scrape the beet mixture into the skillet, shape it into a nice circle, and press it down with a spatula. Turn the heat to medium-high and cook, shaking the pan occasionally, until the bottom of the beet cake is nicely crisp, 6-8 minutes. Slide the cake out onto a plate, top with another plate, invert the two plates, and slide the cake back into the pan. Continue to cook, adjusting the heat if necessary, until the second side is browned. Cut into wedges and serve immediately. 4 servings

PORTUGUESE FAVA BEANS

For several very simple FAVA BEAN recipes, visit Mariquita Farms CSA website

by John Pacheco, 8 servings

• 5 tablespoons olive oil
• 3 large onions, chopped
• 2 cloves garlic, minced
• 2 tablespoons red pepper flakes
• 1/4 cup tomato sauce
• 2 cups hot water
• 3 tablespoons chopped fresh parsley
• sea salt to taste
• 1/2 teaspoon black pepper
• 2 teaspoons paprika
• fresh fava beans, removed from pods

Heat oil in a large saucepan over medium heat. Saute onion and garlic until golden brown. Stir in red pepper flakes, tomato sauce, hot water, parsley, salt, pepper and paprika. Bring to a boil, reduce heat, add fava beans and simmer for 30 minutes. Remove from heat and let stand for several minutes to allow flavors to meld

Featured Vegetable: Purple Carrots

The New Mighty Maroon Carrot
The noble carrot has long been known as an orange vegetable. Generations of people in the West have grown up believing that carrots are always orange. But as long ago as 2000 BC temple drawings from Egypt show a plant believed to be a purple carrot. It is also identified in the garden of the Egyptian King Merodach-Baladan in the eighth century BC. In Roman times carrots were purple or white. By the 10th century purple carrots were grown in Afghanistan, Pakistan and northern Iran. Purple, white and yellow carrots were imported to southern Europe in the 14th century. Black, red and green carrots were also grown.
Orange roots, containing the pigment carotene, were not noted until the 16th century in Holland. This only came about thanks to patriotic Dutch growers who bred the vegetable to grow in the colours of the House of Orange. Experts believe Dutch breeders used a yellow mutant seed from North Africa to develop the orange variety and then stuck to it through breeding. Their colour comes from beta carotene with some alpha carotene, a pigment the body converts to Vitamin A, which is essential for healthy skin and vision in dim light. Dutch breeders recently studied the health qualities of purple carrots and believe they give us extra protection against various forms of cancer and heart disease. They contain purple pigments called anthocyanins, and act as anti-oxidants that protect the body.
Some people look at it and say that's one ugly carrot," says Leonard Pike, Ph.D. "But then other people think it's the most beautiful thing they've ever seen." Pike is referring to his latest creation: Maroon in colour, apple-like in texture and sugary in flavour, it's known as the Beta-Sweet carrot. For traditionalists who like their carrots to look and taste like, well carrots, the Beta Sweet can be a little off-putting.
The gene responsible for purple or maroon colour is a natural one that has been around for many years and, in fact, has been segregated out and discarded when it appeared in order to retain the traditional orange colour for carrots. In 1989, three carrots grown from Brazilian seed were observed to have a blotchy maroon colour mixed with the normal range, which gave Dr Pike an idea. Initially, he planned to develop a maroon carrot for home gardeners, similar to the long lost wild carrot from Afghanistan. He produced a maroon and deep orange Beta Sweet carrot, which matched the school's colours. Pike may have conceived this variety on a fanciful whim, but he soon learned that the purple pigment contained anthocyanins, which act as tough antioxidants, boosting the carrot's nutritional properties. The irony here is that Pike has actually put back what growers, in the name of aesthetics, took out years ago. Naturally, carrots are either white or white with a purple rim, but the old breeders selected the orange carrot for its unconventional colouring!
Within two generations of breeding effort, he obtained a few a carrot roots with near complete maroon exterior and orange interior. The contrast of orange and maroon was very attractive in carrots cut into coins or sticks. The research objective changed instantly from developing a novelty carrot into a 'designer' carrot variety with all the flavour, nutrition and health requirements possible. Its curious colour comes from anthocyanin, another antioxidant that preliminary studies show effectively fights disease-causing bacteria in humans. Early man used food to prevent disease. For a long time, the medical profession has treated disease with drugs and surgery. Now, we are seeing a return to prevention and an emphasis on disease-preventing vegetables. The purple carrot is a potent antioxidant, right along with blackberries, blueberries and cherries.
It is also sweet and very attractive when cut into 'coins' or sticks. It only has a texture similar to an apple, but not the taste. And how do they cook? Sliced and roasted for a salad, the colours darkened but remained true to their hue. Maroon carrots can be used in any carrot recipe, but if left raw, either shredded into a coleslaw or dipped into a garlic mayonnaise, the colours, flavour and texture really shine. You will find maroon carrots sweeter and a touch crisper than their orange cousins.

Parsnips and Carrots with Orange Sauce

adapted from epicurious.com

• 2 cups water
• 1 pound parsnips, peeled; halved lengthwise, and cut crosswise into 1/4-inch pieces
• 1 pound scrubbed carrots, halved lengthwise and cut crosswise into 1/4-inch pieces
• 2/3 cup fresh orange juice
• 1/4 teaspoon freshly grated orange zest (try to find unwaxed oranges)
• 2 tablespoons butter

In a skillet combine the water, the parsnips, the carrots, and salt to taste, simmer the vegetables for 15 minutes, or until they are just tender, and stir in the orange juice. Simmer the mixture for 5 minutes, or until the vegetables are tender, and transfer the vegetables with a slotted spoon to a bowl. Boil the liquid until it is reduced to about 4 tablespoons, remove the skillet from the heat, and stir in the zest and the butter, stirring until the butter is melted. Spoon the sauce over the vegetables.

Featured Veggie PARSNIPS

Parsnips look like giant ivory carrots!
These days, the potato has pretty much taken the place of the parsnip as a source of starch in our diets. In days of old, before potatoes were deemed edible, the parsnip was prized not only for its long storage life, but also for its sweet, nutty taste and nutritional value. Parsnips can be eaten raw as well as cooked. Learn more about this nutritious root vegetable and try some interesting old and new parsnip recipes.
Parsnip history and facts
The parsnip, botanically-known as Pastinaca sativum, is a starchy root vegetable resembling an overgrown ivory-skinned carrot. Parsnips grew wild in Europe and were considered a luxury item for the aristocracy in ancient Rome. Due to their natural sweet and nutty flavor, parsnips were usually served sweetened with honey or in fruited cakes and desserts.
Europeans brought parsnips to the United States in the 16th century, but to this day, they are not as popular with Americans as their carrot cousins. Although starchy like a potato, the parsnip is considered nutritionally superior. If you grow your own, this root vegetable is best harvested after the first frost since the cold converts the starch to sugar, sweetening the parsnip and mellowing the flavor.
Store unwashed parsnips in a cool dark place as you would carrots. Wrapped in a paper towel and placed in a plastic bag in the vegetable drawer of your refrigerator, they should last up to two weeks, if not longer. Cooked parsnips can be refrigerated and used within three days. To freeze, cut parsnips into 1/2-inch cubes and par-boil or steam for 3 to 5 minutes. Pack into containers, seal, and freeze for 8 to 10 months. Fully cooked parsnip puree may also be frozen for up to 10 months.
Parsnip cooking tips and usage
• Larger parsnips may need to be peeled. For cooked parsnips, many prefer to boil or steam the washed root and then scrape off the skin to preserve nutritional value.• Small, tender parsnips can be grated raw into salads.• Parsnips are best roasted in the oven, although many like them steamed and mashed like potatoes. • If your parsnips are over-sized, you'll need to trim out the bitter core before or after cooking.• To avoid mushy parsnips, add them to soups and stews near the end of the cooking time.• Peeled and pared parsnips will turn dark when exposed to the air so cook them right away or hold them in water with a bit of lemon juice added.• Parsnips may be substituted for carrots in most recipes.• Herbs complementary to parsnips include basil, parsley, thyme, and tarragon.• 1 pound parsnips = 4 servings.• 1 pound = 4 to 6 small parsnips.• 1 pound = 2-1/2 cups diced, cooked parsnips.
RAW: Peel a parsnip, shred it, and add it to a salad. Its flavor is very mild and won't intrude on your greens, but you'll be adding nutritional benefits to your salad.
STEAMED, BOILED, BRAISED: Peel and thickly slice parsnips for adding to long-cooking bean or grain stews. Peel larger parsnips. Then slice and add to soups early in the cooking stage for a delicately sweet flavor surprise. Peel parsnips. Then slice and steam in a small amount of water for 10 to 12 minutes to use as a side dish.
SAUTEED: Peel and shred parsnips. Saute in a wok or skillet with a small amount of extra virgin olive oil and a little water until tender, about 7 to 10 minutes. Dice peeled parsnips and carrots, and saute in a skillet with a little olive oil and water. Add a little lemon juice, wine, and seasonings and enjoy a tasty side dish.
ROASTED: Peel parsnips and slice in half lengthwise. Toss in a little extra virgin olive oil and spread out on a lightly oiled baking pan. Roast in a 400 oven for 25 to 35 minutes, turning frequently to avoid sticking and burning. Season if desired.

ALL ABOUT GREENS

By Cynthia Lair Website
Fresh herbs and tender leaves like arugula, spinach, and watercress can be chopped raw and added to soups, salads, and grains , or lightly steamed. More mature greens like bok choy, kale, dandelion greens, and collards, taste bitter if you serve them raw, and the texture may be too tough for your easy chewing. Steaming these greens actually intensifies the bitterness. They need to be cooked in liquid where the bitter flavor can be dispersed.

First you need to prepare the greens. Remove large stems or break off small ones. Fill a sink with cold water and submerge the leaves. With herbs, leave the stems and hold on to them as you give the leaves a dunk. If there is sediment in the water, drain the sink and repeat. If you plan to put the greens in a salad, spin them dry. Leaves destined for cooking can have excess water shaken off and be placed on a towel or chopping board.

The issue at hand is how to cook the greens so they lose as little nutritional value as possible while shedding their bitter flavors. There are three cooking techniques that I like to use when cooking the more mature, bitter greens: quick-boiling, simmering, and sautéeing. To quick-boil greens, bring two quarts of water to a boil. Do not chop the leaves, but submerge them whole into the boiling water. Use a wooden spoon to move them from top to bottom.

To tell when they are done, use your senses. The leaves should begin to lose their perkiness and wilt slightly, but the bright green color will still be present. At this point, bring a leaf up with your spoon, tear off a piece, and chew it. If the flavor is bitter, let them cook more. The greens are just right when chewing a piece releases sweet juices in your mouth. If the color is gone or there is no flavor left when you chew it, they’ve cooked too long. The amount of time depends on the maturity of the green and the amount of leaves you’re cooking. For something like tender mustard greens, it should be a thirty- to sixty-second dip, while mature collard greens can take about five minutes.

Once you test the green and get a sweet flavor, pour the contents of the pot into a colander. Save the water, which is called pot-likker. Many cooks like to drink this nutrient-filled broth, but I like to use it to water my plants. Gently run cool water over the greens to halt cooking. Once they are cool enough to touch, gather them into a ball and gently squeeze out the excess water. Chop them on the cutting board and they are ready to dress and serve.

To simmer greens, bring about one inch of liquid (water, broth, wine . . .) to simmer in a large skillet. Chop the washed greens into strips. Place the strips in the simmering liquid and keep them moving with a wooden spoon. You are looking for the same results as described above: a bright green color and a sweet flavor; but since the greens have been chopped, the cooking time will be shorter.

When sautéeing greens, it is good to work with just-washed greens. The water helps with wilting and releasing bitterness. Heat 1-2 Tablespoons of oil in a skillet. Add a minced clove of garlic if desired. The garlic will tell you if you have the heat right. Too hot and the garlic will burn, too cool and the garlic will just sit there. If there is too much water on the greens or the oil is too hot, the oil will sputter, so take care. Chop the greens you are using into bite-sized pieces. Stacking the washed leaves is an easy way to make efficient, uniform cuts. Place cut leaves in the skillet and keep them moving. Stay with the process and test every minute or so for doneness. When the leaves are still full of color and tasting proves not bitter, but sweet, they’re ready!

HOW TO DRESS THEM UP
Once you have a heap of cooked greens in front of you, there are limitless possibilities. Frankly, I like to keep things simple and give them a dash of vinegar and a sprinkle of tamari, toss, and eat. Cooked greens can be added to soups, grain dishes, and salads to add color, flavor, and nutrients. You can prepare a heavenly peanut sauce to drizzle over greens, or toss them with toasted sesame oil and toasted sesame seeds for an Asian flavor. A squeeze of lemon is fine, but how about a little orange juice with garlic and a touch of chipotle sauce? Serve it over slices of polenta and it’s fit for company.

Following are some of my favorite greens recipes. I’ve included recipes that exemplify various preparation techniques , using greens raw and cooked. Another easy way to include greens in your meal is to take a less bitter green like chard or watercress and let it steam on top of an already prepared dish, as described in the Szechwan Tempeh with Swiss Chard recipe. Whatever way you choose to use them, let these superheroes rescue your next meal from the nutritional doldrums. Don’t be fooled by an antacid tablet claiming it’s your best source of calcium. Look! It’s a Vitamin C pill! It’s a digestive aid! No. It’s Captain Dark Leafy Green, ready to help you engage your warp drive and go! http://www.vrg.org/journal/vj2001may/2001maygreens.htm

MORE GREENS: A NUTRITIONAL OVERVIEW
Leafy dark greens boast an impressive nutritional profile. Rich in vitamins A (from beta-carotene) and vitamin C, they are also good sources of calcium, iron, folate and magnesium. Greens also contain lutein and zeaxanthin, which are believed to help protect against cataracts and macular degeneration. Here we'll cover some of the most nutrient rich, vitamin packed greens and the nutrition benefits derived from them.

Collard Greens: One of the milder of the sturdy greens, collards are an excellent source of folate, vitamin C and beta-carotene. Collards are especially high in calcium.

Bok Chok: Bok Choy is a Chinese variety of cabbages. It is an excellent source of vitamin C, beta-carotene and iron, as well as a good source of folate, vitamin B6 and calcium. Avoid buying bok choy that has brown spots on it, because it indicates some flavor has been lost.

Kale: While sweet following a light frost, kale generally has a stronger flavor than collard greens and can be quite coarse and peppery when raw. To ensure a milder texture and flavor, choose smaller kale leaves and cook them until tender. In addition to being an excellent source of vitamin C and beta-carotene, kale is also a good source of iron, vitamin B6, lutein and zeaxanthin.

Mustard Greens: Mustard greens may have an even stronger flavor than kale, but milder varieties are grown in Asia and are sometimes available in the United States.

Swiss Chard: Swiss chard is an excellent source of vitamin E, a nutrient that is usually only found in high-fat foods. It is also high in potassium, magnesium, vitamin C and beta-carotene. To preserve its crispness and sweetness, be sure to keep it chilled.

Spinach: Spinach is mild enough to be enjoyed both raw and cooked and contains carotenoids such as beta-carotene, lutein and zeaxanthin. Besides carotenoids, spinach is higher in folate than other greens. Cooking the spinach with a small amount of fat, such as olive oil, will enhance the availability of these nutrients.

Beet Greens: Rich in beta-carotene, vitamin C, iron and calcium, beet greens are often more nutritious than beets (with one exception: Beets are higher in folate). They are best for eating when young and tender.

Turnip Greens: The leafy tops of turnips are one of the bitterest greens available, so they are not often eaten raw. Like beet greens, they are best for eating when they are quite young. Although both turnips and turnip greens are nutritious, the best source of vitamins and minerals is the greens, which are high in vitamin C, beta-carotene and folate.

FEATURED VEGETABLE: COLLARDS

Collard greens are vegetables that are members of the cabbage family, but are also close relatives to kale. Although they are available year-round they are at their best from January through April.

Collard greens date back to prehistoric times, and are one of the oldest members of the cabbage family. The ancient Greeks grew kale and collards, although they made no distinction between them. Well before the Christian era, the Romans grew several kinds including those with large leaves and stalks and a mild flavor; broad-leaved forms like collards; and others with curled leaves. The Romans may have taken the coles to Britain and France or the Celts may have introduced them to these countries. They reached into the British Isles in the 4th century B.C.

According to the book, The Backcountry Housewife - A Study of Eighteenth-Century Foods, by Kay Moss and Kathryn Hoffman: The 17th century Lowland Scots had greens or potherbs "from the yard" along with their oat cakes or oatmeal. The switch to corn cakes or mush along with their greens in 18th century American was most likely not too difficult a transition for these folk. John Lawson remarked on the many green herbs, wild and cultivated, growing in Carolina in the early 1700's. These greens included lamb's quarters, plantain, nettles, rhubarb (dock rather than garden rhubarb), comfrey among "abundance more than I could name." The "abundance" most likely adds dandelion, sorrel, spinach, cabbage, lettuce, endive, cresses, and purslane to the list.

Collard greens have been cooked and used for centuries. The Southern style of cooking of greens came with the arrival of African people in slavery to the southern colonies and the need to satisfy their hunger and provide food for their families. Though greens did not originate in Africa, the habit of eating greens that have been cooked down into a low gravy, and drinking the juices from the greens (known as "pot likker") is of African origin. The African peoples of the plantations were given the leftover food from the plantation kitchen. Some of this food consisted of the tops of turnips and other greens. Ham hocks and pig's feet were also given to the slaves. Forced to create meals from these leftovers, they created the famous southern greens. Their diet began to evolve and spread when they entered the plantation houses as cooks. Their traditional African dishes, using the foods available in the region they lived in, began to evolve into present-day Southern cooking .

Southerners love their greens. A time-honored tradition in southern kitchens, greens have held an important place on the table for well over a century, and there is no other vegetable that is quite so unique to the region. Greens are any sort of cabbage in which the green leaves do not form a compact head. They are mostly kale, collards, turnip, spinach, and mustard greens. In the Southern states, a large quantity of greens to serve a family is commonly referred to as a "mess o' greens." The exact quantity that constitutes a "mess" varies with the size of the family.
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The traditional way to cook greens is to boil or simmer slowly with a piece of salt pork or ham hock for a long time (the salt tempers their tough texture and smoothes out their bitter flavor) until they are very soft. Typically, greens are served with freshly baked corn bread to dip into the pot-likker. Pot likker is the highly concentrated, vitamin-filled broth that results from the long boil of the greens. It is, in other words, the "liquor" left in the pot.
In spite of what some consider their unpleasant smell, reaction to the smell of cooking greens separates true southern eaters from wannabes.

According to folklore, collards served with black-eyed peas and hog jowl on New Year's Day promises a year of good luck and financial reward, hanging a fresh leaf over your door will ward off evil spirits, and a fresh leaf placed on the forehead promises to cure a headache.

BEETS & GRAPEFRUIT

• bunch beet roots
• 2 grapefruit, peeled, quartered
• 4 tablespoons butter
• Seasonings to taste

Boil the beets in salted water for about 45 minutes. Peel and slice them. Put butter in a sauce pan. When foaming, add the beets and the seasonings. Add the grapefruit. Let cook 2 minutes, then serve.