½ cup lettuce or spinach leaves
1 whole wheat pita pocket
¼ cup shredded carrots
4 oz. cooked chicken breast, diced
¼ cup sliced cucumbers
1 Tbsp. low-fat ranch dressing
¼ cup sliced radishes
In a medium bowl, combine vegetables with chicken and lightly coat with ranch dressing. Cut the pita pocket in half and gently spoon half of the mixture into each pouch. For a complete meal that includes all five food groups, serve veggie pockets with low-fat yogurt mixed with berries or milk and a piece of fruit.
Makes 2 servings. Per serving: 160 calories, 5 g fat, 13 g protein, 16 g carbohydrate, 3 g fiber, 450 mg sodium
4 carrots, cut into 3-inch julienne strips
1 large rutabaga, peeled and cut into 3-inch julienne strips
½ cup water
2 Tbsp. butter
1 Tbsp. packed brown sugar
1 Tbsp. lemon juice
½ tsp. grated lemon peel
¼ tsp. dried dill weed
Salt and pepper to taste*
1 Tbsp. grated Romano or parmesan cheese
Directions: In a large saucepan over high-medium heat, combine carrots, rutabaga and water. Bring to a boil, reduce heat to medium, cover and cook for 15 minutes; drain. In a small saucepan over medium heat, combine remaining ingredients; cook uncovered for 2-3 minutes or until butter is melted. Add butter mixture to vegetables. Cook, stirring occasionally, for 3-4 minutes or until vegetables are glazed. Season with salt and pepper; top with cheese.
*not included in analysis
Serves 5 (about 1 cup each) Per 1-cup serving: 140 calories, 5 g fat, 3 g protein, 20 g carbohydrate, 5 g fiber, 90 mg sodium
3 cups vegetable broth
¼ cup diced carrots
¼ cup diced celery
¼ cup diced onion
½ cup diced potatoes
1 cup whole kernel corn, drained
1½ cups peeled, diced butternut squash, or delicata/sweet dumpling squash
½ tsp. ground black pepper
½ tsp. dried thyme leaves
½ tsp. dried basil leaves
¼ tsp. pumpkin pie spice
pinch of dried cayenne pepper
Directions: In a stockpot, combine all ingredients and bring to a boil. Reduce to a simmer and cook until all the vegetables are tender.
Serves 4. Per 1-cup serving: 90 calories, 0 g fat, 2 g protein, 21 g carbohydrate, 1 g fiber, 470 mg sodium
from Serving Up the Harvest
3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.
Posted in Asparagus, Basil, Bell pepper, Broccali, Carrots, Cauliflower, Chard, fennel, Garlic, Kale, Leeks, Mint, Oregano, Parsley, Peas, Spinach, Summer Squash, Tomatoes
adapted from Quick Vegetarian Pleasures
1 can coconut milk
3 TBS olive oil
2 medium onions, diced
2 tsp minced ginger
4 garlic cloves, minced
1 1/2 tsp turmeric
2 tsp ground cumin
2 TBS ground coriander
1/8 tsp cayenne pepper, or more to taste
1 cup carrots, very thinly sliced
1 cup cauliflower, broken into bite-sized flowerets
1 cup green beans
1 cup diced zucchini
1 cup diced summer squash
1 cup peas (can be frozen)
1 cup garbanzo beans
1/2 tsp salt
Hot cooked rice
Directions: Add olive oil to a large skillet over medium heat. Add the onions, ginger, and garlic and sauté, tossing often, 10 minutes, or until the onions begin to brown. Sprinkle on the spices and stir to mix thoroughly. Cook this mixture 2 minutes to blend the flavors. Stir in the coconut milk and bring to a boil. Add all of the vegetables, garbanzo beans, and salt, and toss to coat the vegetables
with the sauce. Cover the pan and cook 7 minutes. Remove the cover and continue to cook the curry, tossing often, until the vegetables are tender and the sauce has thickened, about 10 minutes more. Serve with some rice on the side, and drizzle a spoonful of sauce over the rice.
Try substituting different types of vegetables in this recipe – whatever you might have in your kitchen. You can even add fresh spinach or swiss chard, just roughly chop into smaller pieces. Fresh basil is also a great addition – add about 1/2 cup chopped leaves at the end of cooking.
from David Chang, Momofuku Restaurant
Contributed by Jill, CSA member and instructor of Summer Seasonal Supper at the People’s Food Co-op
1 lb. carrots or combination of vegetables (carrots and kohlrabi work well)
1 cup hot tap water
1/2 cup unseasoned rice vinegar
6 TBS sugar
2 1/2 TBS kosher salt
1 tsp caraway seeds
Pinch of red pepper flakes
Directions: Scrub carrots and cut lengthwise into sticks. Pack them into mason jars or a plastic container. In a bowl, combine the water, rice vinegar, sugar, salt, caraway seeds and pepper flakes and briskly stir to combine until the sugar dissolves. Pour the brine into the jars, close them and refrigerate. Marinate vegetables in the brine for at least an hour before serving. They will keep for about a week in the refrigerator.
adapted from Simply in Season
1 cup cottage cheese or ricotta cheese
1/2 cup milk
1/3 cup Parmesan cheese (freshly grated)
1-2 cloves garlic (depending on your love of garlic)
2 TBS fresh basil, chopped (or 2 tsp dried)
2 TBS fresh parsley, chopped (or 2 tsp dried)
1/2 tsp salt
Stir above together in a bowl and set aside. Or for a smooth texture, puree in a blender.
12 ounces pasta
In a large soup pot (with about 7 cups of water), start cooking according to package directions.
1 cup carrots, sliced thinly
2 cups zucchini or summer squash sliced
1 cup green beans, sliced
1 cup peas (frozen is fine)
1/4 cup leeks, chopped
Stir in carrots 6 minutes before pasta is done; boil 3 minutes. Stir in zucchini and green beans slowly; boil 2 minutes. Stir in peas and leeks slowly; boil 1 minute. Remove from heat. Drain well and return to pot.
2 TBS butter
Toss butter with pasta and vegetables until melted. Add cottage cheese mixture; toss gently to coat. Serve immediately and
sprinkle with freshly grated Parmesan cheese and freshly ground pepper.
You can substitute a variety of vegetables in this
recipe. Try broccoli, cauliflower, asparagus,
spinach, chard, etc.
Posted in Asparagus, Basil, Broccali, Carrots, Cauliflower, Chard, Garlic, Green Beans, Leeks, Parsley, Peas, Spinach, Summer Squash, zucchini
From Asparagus to Zucchini
2 TBS olive oil
2 TBS cumin seeds
2 medium beets, quartered, sliced 1/4-inch thick
2 medium carrots, sliced 1/4-inch thick
tamari sauce (soy sauce)
(optional) beet tops, fresh spinach, chard or kale
Directions: Heat olive oil in skillet. Add cumin; cook about 1 minute. Add beets and carrots; fry until tender. Remove from heat, sprinkle on a little tamari, and serve. Optional: when beets and carrots are tender, add chopped greens, cover and cook until soft. Toss mixture, sprinkle with tamari, and serve. Makes 2-4 servings.
lb carrots (about 6?) peeled and sliced ¼ inch thick diagonally
½ tsp salt
3 Tbs honey
½ cup chicken/veggie broth
1 Tbs unsalted butter
½ tsp minced fresh thyme leaves
½ tsp grated lemon zest
2 tsp lemon juice
ground black pepper
Directions: Bring carrots, salt, honey, and chicken broth to boil, covered, in 12- inch skillet over medium high; reduce heat to medium and simmer, stirring occasionally, until carrots are almost tender, about 5 minutes. Uncover, increase heat to high, and simmer rapidly, stirring occasionally, until liquid is reduced to about 2 Tablespoons, 1 to 2 minutes. Add butter, fresh thyme and lemon zest; toss carrots to coat and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
Turn off heat, add lemon juice; toss to coat. Transfer to serving dish, scraping glaze from pan. Season to taste with pepper.
Steamed pea pods are a great addition to this side dish
1 medium kohlrabi, peeled and chopped into 3/4 ” cubes (about 2 cups)
4 large carrots, cut into chunks to match the size of the kohlrabi
1/4 teaspoon nutmeg
1 tablespoon butter (optional)
salt and pepper
1. Cover the Kohlrabi and carrots with lightly salted water and boil until quite tender (about 15-20 minutes).
3. Lightly mash, leave a lot of texture don’t try to make them smooth like mashed potatoes.
4. Add nutmeg and butter.