BEANS and GREENS

 

Perfect for a side dish or an appetizer and a great way to eat some healthy greens. Be sure to serve with a side of toasted bread to sop up they yummy garlic sauce!

 

INGREDIENTS:

15 oz can of cannellini beans or navy beans
1 small head of fresh escarole
3 cloves of garlic, minced
1/4 cup chicken broth
1/8 teaspoon nutmeg
1/4 cup parmesan cheese
red pepper flakes (add at your liking- more or less if you like it spicy)
extra virgin olive oil

DIRECTIONS:

-Separate and wash the head of escarole.
-Roughly chop the escarole and set aside.
-In a large pot over medium low heat, warm 1 tablespoon of olive oil.
-Add garlic and cook for 5 minutes until soft, but not browned!
-Add the can of beans (do not drain/rinse!) to the pot and stir.
-Add chicken broth and chopped escarole to the pot.
-Mix contents and cover with a tight fitting lid.
-Let cook until greens are wilted and tender and mixture is creamy, about 10-15 minutes.
-Add in nutmeg, cheese, and red pepper flakes and stir until combined.

SHOUT OUTS:

This recipe was inspired by a delicious Beans and Greens appetizer I used out to eat at a nearby Italian restaurant.

TIPS and ADAPTATIONS:
-Frozen spinach tastes just as yummy when used in place of escarole.
-Want to add more creaminess to the dish? Toss in a few tablespoons of cream cheese or a few triangles of laughing cow cheese.
-If you wish to drain/rinse the beans (for less sodium) just add a few more splashes of broth and some cream cheese/laughing cow cheese triangles.
 

QUICK CREAMED SPINACH

Looking to get out of the 'same-old-veggies' rut? Well here's the solution! My quick creamed spinach allows you to disguise a healthy vegetable with some tasty, low calorie cheesy-ness. Sauteed garlic and onions gives the dish a mellow sweetness that the nutmeg parallels. This dish pairs perfectly with fish, chicken, or steak so there's always an opportunity to make it part of your dinner tonight!

INGREDIENTS:
10 oz. package frozen spinach, thawed and liquid squeezed out
2 tbs. onion, small diced
1 clove garlic, minced
1/4 cup chicken broth
2 wedges Laughing Cow Light Creamy Swiss or 3 tbs. cream cheese
1/8 tsp. nutmeg
1 tbs. parmesan cheese
salt and pepper
extra virgin olive oil

DIRECTIONS:
-in a small skillet, warm 2 tsp. olive oil over medium-low heat
-add garlic and onions, cook for 10 minutes
-add spinach, broth, cheeses, and nutmeg
-stir until cheese is melted and covers all of the spinach
-add salt and pepper to taste
-serve as a side dish and enjoy!

serves 2-4 as a side dish

SHOUT OUTS:
This recipe was quickly put together when I was getting tired of our typical dinner veggie side dish. It's since been a hit many times!

TIPS and ADAPTATIONS:
-You can use fresh spinach instead of frozen. HOWEVER, it takes a whole lot of fresh spinach to cook down into what you can get in a frozen package. So take the simple shortcut, and buy frozen!
-Still not convinced you like spinach? Try adding just one pieces of bacon to the dish. Chop the bacon into small pieces and cook it with the garlic and onions. Delish!
-Don't leave out the nutmeg! It adds delicious flavor to anything cooked with dark greens and creamy cheeses!
-Turn this side dish into an easy one-dish meal: mix with some pasta and add in some cooked chicken and roasted veggies such as zucchini, tomatoes, or carrots.
-Add in some toasted nuts like sliced almonds or pinenuts.
-Make it spicy and add in 1/2 tsp. or more of red pepper flakes.

MASHED SWEET POTATOES

Looking for a tasty, new side dish to replace your go-to mash potatoes? Well don't look too far, because the answer is right here: mashed SWEET potatoes! This bright orange dish gives you the comforting feeling found in mashed potatoes but offers you complex carbohydrates, vitamin C and B6, dietary fiber, and beta carotene. So add a little color to a traditional favorite and try my easy mashed sweet potatoes!

INGREDIENTS:
1 sweet potato
salt and pepper to taste (optional)
chicken broth or milk (optional)
extra virgin olive oil or butter (optional)

DIRECTIONS:
-peel skin off sweet potato
-cut potato into 1/2" pieces
-place into a small pot, and cover with water (about 1" above the potatoes)
-boil potatoes over medium high heat for about 20 minutes, until potatoes are fork tender
-drain potatoes and place them back into the pot
-with a fork or potato masher, mash the potato until desired consistency
-if potatoes are too thick, thin out with a little bit of chicken broth or milk
-add richness with a splash of olive oil or a pad of butter
-add a small pinch of salt and pepper to your preferred taste
-serve as a side dish, enjoy!

1 potato makes one serving

SHOUT OUTS:
This one goes out to my dad, who introduced me to cooking sweet potatoes 'low and slow.'

TIPS and ADAPTATIONS:
-This recipe works for yams and/or sweet potatoes.
-To make it a sweet treat, skip the salt and pepper and sprinkle on some cinnamon, brown sugar, baby marshmallows!
-Give the potatoes a sweet and smokey taste by drizzling them with honey and sprinkling them with paprika and cumin.
-Try mashed sweet potatoes on top of a shepherd's pie instead of traditional baking potatoes.
-Mix in some roasted and mashed butternut or acorn squash or pumpkin with the sweet potatoes.
-A few slices of a mashed banana will give the sweet potatoes added sweetness without adding sugar!

LESSONS LEARNED:
-What's the difference between yams and sweet potatoes?
"What is marketed in the United States as “yams” are really a variety of sweet potato, grown in the South. A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. It is rough and scaly and very low in beta carotene.

Yams in the United States are actually sweet potatoes with relatively moist texture and orange flesh. Although the terms are generally used interchangeably, the US Department of Agriculture requires that the label "yam" always be accompanied by "sweet potato."
from: The North Carolina SweetPotato Commission

true yam

clockwise from top left:

yellow-fleshed yam, boniato,

white-fleshed yam, sweet potato

POTATO and ZUCCHINI PANCAKES

Of the million ways to prepare a potato, this is one of the easiest and tastiest! The combination of potato, zucchini, and onion crisped up in a light oil creates tons of satisfying flavor. Plus, when is the last time you made one potato feed a family of 4? Try this tasty 'pancake' as a side dish with breakfast, lunch, or dinner tonight!

INGREDIENTS:
1 medium-large baking potato
1/2 medium zucchini
1 small yellow onion
1 egg
1/4 cup of dry biscuit/pancake mix
1/4 tsp. garlic powder
1 tsp. salt
1/2 tsp. pepper
canola/vegetable oil
extra virgin olive oil
condiments for serving

DIRECTIONS:
-wash and peel the potato
-using a box grater or grater attachment on a food processor, shred the potato, onion, and zucchini
-transfer shreddings into a large mixing bowl
-add beaten egg, biscuit mix, garlic powder, salt and pepper, mix until combined
-place 1/2 tbs. of olive oil and 1/2 tbs. canola or vegetable oil in a large skillet, warm over medium heat
-when oil is hot, pour 1/4 cup of the pancake into the skillet
-create 1/4" thick pancakes, pressing the mixture flat to the desired thickness
-when latke becomes brown, flip and brown the other side (about 10 minutes total)
-let cool, serve with desired condiments, and enjoy!

makes approximately 8 pancakes (serves 4 people as a side dish)

SHOUT OUTS:
A quick, simple version of this world-wide favorite! Made them for the Shellhorns- and had rave reviews!

TIPS and ADAPTATIONS:
-Try the latkes with a side of applesauce to dip them in! They also would be great with jam, sour cream, or ketchup.
-You can certainly leave out the zucchini or onion, or shred in other veggies and foods such as carrots, sweet potatoes, squash, green onions, garlic, and/or cheese.
-Double the recipe to make it for a larger crowd.
-You can use all purpose flour instead of the biscuit mix if you'd like.
-Leftovers? Reheat and serve with a fried egg on top for breakfast!
-Make ahead, refrigerate or freeze, and warm again in the oven or on the stove top.
-Make them spicy by adding some red pepper flakes or diced jalapenos.

LESSONS LEARNED:
-potato pancake: also known as a latke
-Mixing the oils allows you to shallow fry the pancakes without worrying about the oil burning (Olive oil has a lower smoke point than the lighter oils. By mixing them, you bring up the olive oil's temperature).

SALTY-SWEET CABBAGE SAUTE

Are you a fan of a salty and sweet combination? Then this is the side dish for you! Sauteing the cabbage creates a slightly sweet caramelization which is enhanced with honey, while the addition of anchovies, capers, and vinegar tickle your salty taste buds. Try adding this cancer fighting vegetable to your next dinner plate!

INGREDIENTS:
1 head of cabbage
4 anchovy fillets, minced
2 cloves garlic, minced
1/4 cup white or yellow onion, small diced
3 tbs. red wine vinegar
1 tbs. honey
2 tbs. capers
1 tsp. red pepper flakes
salt and pepper
fresh parsley, chopped
extra virgin olive oil

DIRECTIONS:
-remove core of cabbage, quarter, and shred into thin slices
-place in a large pan
-drizzle with 1 1/2 tbs. olive oil, sprinkle with salt and pepper, toss to coat
-cover with a lid and set on low heat
-let cook 20 minutes, stirring occasionally
-add garlic, onions, and anchovies and allow to cook on low for an additional 5 minutes
-turn heat up to medium-high, cover, and cook for about 3 minutes, until cabbage starts to brown /crisp, remove from heat
-in a small bowl, whisk together vinegar and honey
-pour vinegar mixture over cabbage, add capers and pepper flakes, toss to coat
-season with salt and pepper to taste, garnish with parsley, enjoy!

SHOUT OUTS:
This dish was inspired by the fried brussel sprouts i had at Lolita in Tremont, Ohio. Since brussel sprouts are among the cabbage family- i swapped the two!

TIPS and ADAPTATIONS:
-Try it with brussel sprouts! Wash and quarter about 1.5 pounds of sprouts, cook as you would the cabbage.
-Anchovies scare you? When you cook them like this, they literally melt away into the cabbage and leave behind a delicious saltiness. You won't even know your eating them! Still scared? Skip them, and just add a little extra salt!
-No capers? Try it with chopped green olives.
-You don't have to finish with parsley, but it does add a tasty looking bright color to the dish!

MUSHROOM RISOTTO

You can call risotto a magic dish if you'd like... taking a common, cheap ingredient like rice and turning it into something delectably creamy and satisfying. It's fantastic as a side dish and impressive enough to serve as a main dish. The hearty, earthiness of the mushrooms hold up well to the smooth, velvety texture of the risotto and the slow cooking ensures infusion of flavor to every piece of rice. This dish may not be prepared in an instant, but most things worth waiting for aren't either!

INGREDIENTS:
1 1/4 cups chopped baby portabella mushrooms
2 cloves garlic, minced
1/4 cup yellow onion, small diced
2 cups arborio rice or other white, short grained rice
1/2 cup white wine
6-7 cups chicken broth, kept warm over low heat on a back burner
1/4 cup parmesan cheese
salt and pepper to taste
extra virgin olive oil

DIRECTIONS:
-in a large pot, cook mushrooms over medium high heat in 1 tbs olive oil
-after about 10 minutes, or when mushrooms start to brown, season with a pinch of salt, remove mushrooms from heat, and place in a bowl to the side
-in the same pot, add garlic and onion into 1 tbs olive oil, and cook for about 3 minutes on medium low heat
-add the rice, and cook for an additional 1 minute
-reduce heat to low, and stir in wine
-continually stir until wine is absorbed
-gradually stir in warm chicken broth, about 1 cup at a time, cooking and stirring continually until liquid is absorbed, before adding the next 1 cup
-once broth is gone and/or the rice is tender to the bite and creamy looking, remove from heat
-stir in mushrooms and cheese, add a sprinkle of salt and pepper to taste
-place in a serving dish, and enjoy!

serves 4-6

SHOUT OUTS:
I'm a lover of risotto, and this recipe came about when i discovered a new love for mushrooms.

TIPS and ADAPTATIONS:
-Try mixing in bite size pieces of cooked veggies like asparagus, zucchini, spinach, and peas into the risotto.
-You don't have to be glued to the stove, stirring every second of the dish's preparation, but do stir it often.
-You can always skip the wine and use water or broth instead.
-Hold off on the cheese to make the risotto dairy free and try substituting the flavor with something like a few cloves of roasted garlic or a tablespoon or two of fresh herbs and an extra pinch of salt.
-Leftovers? Make a risotto cake! shape rice into a patty, add a tsp of olive oil to a pan, and cook over medium heat on each side until it starts to brown. Delicious with an over-easy or sunny-side-up egg and some spinach or arugula on top!

LESSONS LEARNED:
Creamy rice with no cream?? How??
-short grained rice contains more starch than long grain rices
-toasting the risotto seals in the starches of the rice
-adding broth slowly to the rice and stirring constantly creates friction and allows the rice to slowly release its starches, thus becoming creamy
Why does the broth have to be warm?
-adding cool liquid to the rice would stop the cooking process, thus making the rice take longer to cook since it needs to constantly keep warming up!

LEMONY GREEN BEANS

ditch the canned green beans, and go fresh! this recipe uses flavor instead of fat to make vegetables tasty. the combination of steaming and sauteing leaves you with tender, not soggy, beans and the addition of the tart lemon juice and the salty parmesan makes even healthiest of foods a family favorite.

INGREDIENTS:
1 lb fresh green beans, rinsed and ends trimmed
½ cup water
tbs lemon juice
1 tsp lemon pepper
1 tbs parmesan cheese
extra virgin olive oil

DIRECTIONS:
-put beans and water in a medium sized pan
-cover and cook over medium high heat for about 10 minutes (until beans are just tender)
-add 2 tsp olive oil into the pan over the beans, toss to coat
-cook for an additional 5-7 minutes stirring the beans occasionally
-beans should start to brown and shrink/shrivel slightly around the edges
-turn off heat and add lemon juice, lemon pepper, and cheese, toss to coat
-serve as a side dish, enjoy!

SHOUT OUTS:
after years of steaming, salting and buttering green beans i decided to kick 'em up! and the addition of lemon juice and parmesan makes just about anything taste good.

TIPS and ADAPTATIONS:
-try this recipe with asparagus instead of green beans
-leave out the cheese if you'd like to make it dairy free, you just may want to add a sprinkle of salt instead
-the combination of lemon juice, lemon pepper, and parmesan cheese is great atop vegetables when roasting them in the oven or on the grill too!

ROASTED BABY BROCCOLI

getting tired of boring steamed broccoli? well it's time to get out of that rut and get roasting! this super tasty recipe is quite successful when it comes to getting people to eat their vegetables. the roasting brings out a nutty flavor in the broccoli with just a hint of garlic. so next time the dreaded broccoli is on the menu- try roasting it; you might be surprised when the family is asking for seconds!

INGREDIENTS:
1 head/package of baby broccoli (or regular broccoli)
1 garlic clove, minced
extra virgin olive oil
salt and pepper

DIRECTIONS:
-wash and trim a head of baby broccoli
-drizzle about 1 1/2 tbs. olive oil over broccoli
-sprinkle on garlic, and season generously with salt and pepper
-toss broccoli to coat evenly
-place on a baking sheet in a single layer
-cook at 400 degrees for about 20 minutes, turning the broccoli halfway through the cooking
-broccoli should brown and slightly crisp around the edges, but not burn
-you can test the tenderness of the broccoli by sliding a knife into the stem of the broccoli floret, if it slides in easily- it's done!
-enjoy!

serves about 4 as a side dish... it looks like a lot, but the broccoli shrinks when cooked!



SHOUT OUTS:
this recipe was discovered through another food blog from years ago. i'm a veggie lover, so it's easy for me to eat lots, but i knew this recipe was a winner when my family was fighting over who gets the last piece of broccoli!

TIPS and ADAPTATIONS:
-use most any vegetable with this method: zucchini, asparagus, squash, cauliflower, mushrooms, or carrots
-you can also use garlic powder instead of fresh garlic
-try adding some lemon zest and a splash of lemon juice on top of the veggies when the dish is done cooking, and toss to coat
-parmesan cheese is also a GREAT addition to just about any vegetable dish
-instead of using it as a side dish, chop it up and add it to pasta and rice dishes!
-put a layer of foil on your baking sheet and cook the veggies on top; it makes clean up easier!