“Eat your vegetables.” Mom said so, but the health benefits of eating a plant-based diet (fruits, vegetables, nuts, seeds, beans, and grains) receive wide attention in the media these days. During the last two years, I have moved toward a more plant-based diet, especially while writing my new book, 125 Gluten-Free Vegetarian Recipes (125 GFVR), which will be in stores on July 5.
Spinach, Herbs, Onions, & Rhubarb
“Get ‘fresh’ with a Colorado farmer.” I see this mantra everywhere! Raised on a farm in Eastern Nebraska, I knew where our food came from and all the hard work it took to get it from our farm to your table. Reconnecting with my farm-based youth appeals to me, but I live in the suburbs without room for a garden plot, so, I instead I joined a Community-Supported-Agriculture (CSA) Program.
In case you don’t know what a CSA is, it’s like buying shares in a farm (in this case, an organic farm) and each week I get a delivery of fruits and vegetables, tailored to the size of my family. These deliveries continue for 22 weeks, continuing into November, and I don’t know exactly what I will get in each delivery so each week is a surprise. I thought it would be fun to share my experiences with you in this blog.
As you can see in the photo, my first delivery was super-fresh mixed greens, crisp spinach, delicate green onions, aromatic parsley and cilantro, and rhubarb. This week I will focus on the herbs, onions, and spinach; next week the rhubarb and mixed greens. Now what to do with this bounty?
Uh-oh! As a Nebraska farm girl, I should have remembered that food direct from the farm requires thorough washing (in fact, the dirt is still clinging to it!) so I must allow time for this each week.
Cilantro and Parsley
After careful rinsing, I refrigerate herbs in a glass of water with a plastic Ziploc bag sitting over the top to hold in moisture. It will keep for several days this way instead of getting mushy in a sealed plastic bag. I use herbs in salads and sauces (like the flavorful Chimichurri sauce on Grilled Ratatouille Vegetable Stacks in 125 GFVR). Wonderful flavored oils can be made from cilantro or parsley (or both together; chives work well, too, but no chives delivered this week).
My son makes his version of Eggs Benedict for me on Mother’s Day but, instead of the Hollandaise Sauce, he drizzles it with this lovely green oil which he makes from cilantro or chives. In my new book, 125 GFVR, there is a recipe for Eggs (or Asparagus for vegans) Benedict which uses an egg-free Hollandaise Sauce that is absolutely delicious, but try this delicious oil instead of hollandaise.
Eggs Benedict with Herb Oil
Herb Oil
1 cup chopped cilantro, parsley, or chives (or a mix)
1/2 cup extra-virgin olive oil
1/4 teaspoon salt
Put everything in a blender and process until smooth, adding more oil if necessary. Strain to remove solids, pressing firmly to extract all of the oil. Serve immediately or refrigerate, tightly covered, for up to 3 days.
To make the Benedict, place a poached egg or steamed asparagus on a piece of toast (ham or bacon is optional), then drizzle it with oil, and serve immediately.
This version in this photo uses pizza-size Canadian bacon (positioned in the photo so you can see it) to satisfy non-vegetarians like my meat-loving husband, but you could use soy sausage or asparagus, as I do in my cookbook. Delicious as it is, don’t get carried away..… even though it is made with healthy olive oil, each tablespoon is over 100 calories. By the way, I used bread by Canyon Bakehouse San Juan 7-Grain (a great Colorado company) which delivers healthy whole grains to my gluten-free diet. I keep the leftover oil in the fridge, tightly covered, and drizzle it on grilled chicken, fish, or roasted vegetables.
Too bad that we use parsley only as a garnish on our plate and then throw it away. It’s really nutritious so in addition to using it in sauces, I toss it into my morning smoothie or chop it for tossed salads. Remember, a little parsley in any green sauce will keep it greener, longer (because of parsley’s chlorophyll content).
Green Onions
Eat them as a snack with a little salt, or dice them for salads, salsas, or—-if you have too much to use this week—dice them and freeze for later use. Frozen onions are great in soups, stews, and casseroles.
Spinach
Fresh spinach offers a lot of options. You can simply sauté it in olive oil, garlic, salt, and pepper for an easy side dish. I often put the sautéed spinach under the main dish and the juices (whether beef, chicken, pork, or fish) soak into the spinach, lending even more flavor.
You can add fresh spinach to mixed greens, but I’m fond of adding it to my morning smoothie, along with berries, bananas, protein powder, and anything else I want to add (even that spear of cooked broccoli from last night’s dinner). My husband has learned to stop asking “what’s in this smoothie?” If it tastes good, he drinks it. Adding veggies to my morning smoothie means I’m getting vegetables into my body first thing in the day, rather than waiting to eat them at lunch or dinner.
Parting Words…
You don’t have to join a CSA to increase your vegetable intake and you don’t have to be gluten-intolerant or have celiac disease. These ideas are for everyone! Head out to your local farmer’s market or supermarket. Stock up with as much as or as little as you think you can handle and then get in the kitchen. Let me know how it goes.
