Flavor Profiles

Flavor profiles (portions are per pound of vegetables)

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• Au naturale: 1 to 2 tbs. oil + Salt + Pepper (great on any vegetable)
• French: 1/2 tsp. Dijon Mustard + 1/2 tbs. Sherry Vinegar + 1 tbs. Oil (great on asparagus, brussels sprouts, carrots, cauliflower, green beans, sugar snap peas)
• Farmers Blend: 1/2 tsp. Dijon Mustard + 1/2 tbs. Sherry Vinegar + 1/2 tbs. Brown Sugar / Maple Syrup + 1 sprig of Thyme + 1 tbs. Oil + S&P (great on bok choy, broccoli, brussels sprouts, carrots)
• Japanese: 1/2 tbs. Miso + 1/2 tbs. Rice Vinegar + 1 tbs. Soy Sauce +  1 tbs. Oil + S&P (great on bok choy, broccoli, carrots, eggplants)
• Chinese: 1 tbs. Soy Sauce + 1 tsp. Rice Vinegar + 1 tsp. Sesame Oil + 1 tbs. Oil + S&P (great on bok choy, broccoli, carrots, eggplant)
• Jerk: 2 tsp. Jerk / Cajun Blend (or make your own blend) + 1 tbs. Oil (great on carrots and potatoes)
• Greek: 2 tsp. lemon juice + 1/2 tsp. dried oregano (or 1 tsp fresh) + 1.5 tbs. Oil + S&P (great on asparagus, brussels sprouts, butternut squash, carrots, sweet potatoes, zucchini)
• Sweet and Tart: 1/2 tbs. Maple Syrup + 1/2 tbs. balsamic vinegar + 1 tbs. Oil + S&P (great on beets, brussels sprouts, butternut squash, carrots, parsnips, sugar snap peas, sweet potatoes)
• Sweet and Savory: 1/2 tbs. Dijon Mustard + 1/2 tbs. Honey + 1 tbs. Soy Sauce + 1 tbs. Oil + S&P (great on brussels sprouts, carrots, parsnips, sugar snap peas, sweet potatoes)
• Your Own Creation: Open your fridge and pantry and see what creative combination you come up with and share with us!

from Cook Smart website.

Measured for a pound of veg. Mix with olive oil and roast at 425 until browned.

Winter Crunch Salad

from Whole Foods magazine:

1 cup small broccoli florets
1 cup small cauliflower florets
3 carrots, peeled and sliced thin
1 apple, chopped

Salad dressing
1 tsp orange zest
2 T orange juice

Toss together and top with toasted, salted cashews.

Kale Salad

from True Food by Dr. Weil:

1/2 cup olive oil
1/4 cup lemon juice
3 cloves garlic, smashed
1/2 tsp salt
pinch of red pepper flakes

Shredded kale
1/2 cup Parmesan



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from Super Natural Every Day by Heidi Swanson:

1/3 cup olive oil
1 tsp sesame oil
2 T soy sauce

Shredded Kale
Large Flake Coconut, unsweetened, toasted

2 cups cooked grains

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from Oh My Veggies:

2 tsp sesame oil
1 tsp grated ginger
1 clove garlic, minced
1 1/2 tsp soy sauce
1 T fresh orange juice
2 tsp sesame seeds
pinch of red pepper flakes

Shredded Kale

Greek Stuffed Bell Peppers

Stuffing:
Grains--rice, quinoa, farro, etc
Beans
Greek seasoning
smashed garlic
Nuts--toasted pine nuts, walnuts, almonds, etc
Sun-dried tomatoes
Olives
Basil or Parsley

Cut open and steam the bell peppers. Mix the stuffing and stuff the bell peppers. Bake at 350 for 20-30 mins.

Pea Soup

from Nigella's How to Eat:

3 cups frozen peas
2 cups stock
Olive oil (preferably basil infused)

cook. zip in blender. serve with Parmesan.

Pickled Veggies

Boil:

1 1/2 cups white wine vinegar
1 3/4 cups water
2 1/2 T sugar
1/2 bay leaf
4 thyme sprigs
Half a cayenne pepper or pinch dried chile flakes
1/2 t coriander seeds
2 whole cloves
1 garlic clove, peeled and cut in half
a big pinch of salt

Cook veggies separately in brine. Use cauliflower florets, sliced carrots, pearl onions, wedges of turnip, whole green beans, cubes of celery root, etc. Let veggies and brine cool. Pour brine back over veggies.

Stir-Fried Broccoli

from Cook's Illustrated:


1/4 cup chicken broth
1 T dry sherry
2 tsp soy sauce
1 tsp toasted sesame oil
1 tsp cornstarch
2 tsp Asian chili-garlic sauce

Whisk together in a small bowl and set aside.
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2 medium garlic cloves, minced
1/8 tsp red pepper flakes
1 tsp vegetable oil

Combine in a separate bowl and set aside.
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Heat 1 T oil in a skillet over medium-high heat. Add broccoli, sprinkle with 1/4 tsp sugar. Cook, stirring frequently, 8-10 minutes.

Push broccoli to the sides, clearing the center. Add oil-garlic mixture and cook 15-20 seconds. Stir to combine with broccoli. Add chicken broth mixture and cook, stirring constantly, about 30-45 seconds. Serve.

Peas, Feta, and Crispy Prosciutto

from Real Simple


2 slices prosciutto
1 1/2 pounds peas, about 2 cups
2 T olive oil
2 ounces Feta, crumbled
2 scallions, thinly sliced

Heat oven to 450 degrees. Bake prosciutto 10-12 minutes, until crisp.

Cook peas in salted water, 5-10 minutes, until tender. Drain and rinse under cool water.

Toss peas with oil, Feta, scallions, prosciutto, salt and pepper. Serve at room temp.

Smoky Frittata

1 small cauliflower, cut into pieces
6 eggs
4 T creme fraiche
2 T dijon mustard
2 tsp sweet smoked paprika (or chopped chipolte in adobe)
5 oz smoky mozzerella cheese, grated
2 oz cheddar, grated
salt and pepper
2 T olive oil

Simmer cauliflower in salted water for 4 to 5 minutes. Drain and dry.

Preheat oven to 375 degrees. Whisk eggs, add creme fraiche, dijon, paprika, half of the cheese, salt and pepper. Whisk together.

Heat olive oil in an ovenproof skillet. Fry cauliflower for about 5 minutes, until golden brown on one side. Pour egg mixture over the top. Cook on medium heat for about 5 minutes.

Scatter remaining cheese on top. Cook in oven for 10-12 minutes, or until set. Let rest for 2-3 minutes. Serve warm.

Veggie Puff Pastry Tart

•  sheet defrosted Puff Pastry
• 2 cups (abt 5 1/2 oz) shredded Gruyère cheese (Fontina  and mozzarella works too)
• 1 1/2 lbs fresh vegetables and herbs
• 1 tablespoon olive oil
• salt & pepper
• 
  

1.  Preheat oven to 400 degrees F.  On a floured parchment paper, roll out the puff pastry to about 16×10 inches.  Trim any uneven edges and move the whole thing, parchment and all to a cookie sheet.  With a sharp knife lightly score the dough about an inch from the edge all the way around (don’t cut through it, just leave an impression of a line).  Use a fork and pierce the dough inside the marking at 1/2 inch intervals.  Bake 15 minutes or until golden.  Remove from oven.  Its going to be a little puffy but don’t worry it will deflate itself over the next couple minutes.

2.   Sprinkle the cooked pastry with cheese and arrange the vegetables in a single layer on top.  Brush with olive oil and season with salt & pepper (Or smother in cheese ;) ).  Bake 20-25 minutes or until cheese is completely melted, the vegetables are tender when pierced and the pastry is a rich golden brown.  Remove and serve immediately.

Veggie Tian

From Martha Rose Schulman


This is a classic Provençal gratin, one of the favorite dishes from the region. It's bound with rice and egg, it's great cold or hot. 

Ingredients

• 3 tablespoons olive oil
• 1 medium onion, chopped
• 2 to 3 large garlic cloves, to taste, minced
• 2 pounds veggies, cut in 1/4- to 1/2-inch dice
• Salt and freshly ground pepper
• 2 teaspoons fresh thyme leaves, or 1 teaspoon crumbled dried thyme
• 1/2 cup Arborio rice, cooked
• 2 eggs
• 3 ounces Gruyère cheese, grated (3/4 cup)
• 1/4 cup breadcrumbs (fresh or dry)
• 
  

  Instructions

  • 1. Preheat the oven to 375ºF. Oil a 2-quart gratin dish.
  • 2. Heat 2 tablespoons of the olive oil in a large, heavy nonstick skillet over medium heat. Add the onion and cook, stirring often, until translucent, about 5 minutes. Add the garlic, stir together for about 30 seconds, until it begins to smell fragrant, and stir in the squash. Cook, stirring often, until the squash is translucent but not mushy, 5 to 10 minutes. Season generously with salt and pepper. Stir in the thyme and rice, and remove from the heat.
  • 3. Beat the eggs in a large bowl. Beat in 1/2 teaspoon salt and the cheese. Stir in the zucchini mixture and combine well. Scrape into the gratin dish. Sprinkle the breadcrumbs over the top. Drizzle on the remaining tablespoon of olive oil. Bake 40 to 45 minutes, or until the top is browned and the gratin is sizzling. Remove from the heat and allow to sit for at least 10 minutes before serving. Serve hot, warm or at room temperature.

Reverse Antipasto

From Mark Bittman's The Food Matters Cookbook

Marinate vegetables: 1 cup red wine vinegar, 3/4 olive oil, 1 qt. water, a little garlic, 2 T. salt, and herbs of your choice. Bring to a boil. Turn off heat. Add vegetables and let cool to room temperature. Refrigerate up to a month.

One quarter of the plate: small amounts of meat and cheese: sopressata, prosciutto, fresh mozzarella balls, pecorino.

Second quarter of the plate: olives, dried or fresh fruit, spices nuts, sweet or hot pickles, roasted garlic.

Last half of plate: VEGGIES--fennel, artichoke hearts, bell peppers, zucchini, broccoli, cauliflower, carrots, asparagus, mushrooms.

Zucchini Every Way

1. serve raw chunks with creamy dips.
2. grate raw into green salads.
3. drizzle vinaigrette over julienned strips.
4. steam as a side dish.
5. saute with butter and herbs.
6. add long strips to boiling pasta water at the end of cooking.
7. marinade planks or slices, and grill.
8. toss with olive oil, salt and pepper, roast in 400 degree oven for 20 min.
9. grate into scrambled eggs.
10. dip in egg wash, then cornmeal batter, and fry.
11. dip in tempura batter and fry.
12. slice in half lengthwise, scoop out seeds, then stuff.
13. bake zucchini bread.
14. pickle with cauliflower, onions, carrots, celery and jalapeno.
15. dry slices with other veggies, grind into a veggie bouillon powder.
16. use peeled, pureed zucchini in fruit sorbet mixtures. Really. Do it.
17. add slices to soups, stews, curries, stir-fries, pizzas, pastas, kabobs, beans and rice.
18. add dices to stuffed peppers, enchiladas, dumplings, etc.
19. parmensana--fry pieces, top with tomato sauce, mozzarella & parm, broil.
20. cut in half lengthwise, score diagonally, spread with basil, grill or broil.
21. cut into long strips and marinate for a salad.

22. Zucchini Fritters fried in half olive oil & half butter

• 2 medium zucchini, coarsely grated
• 2 eggs
• 1/2 C ricotta cheese
• 3/4 C flour
• flavorings: salt and pepper, tabasco, nutmeg, basil or other herbs, leeks or green onions, shredded carrots, lemon zest, Parmesan

Parmesan Peas

Parmesan Peas

Adapted from Jamie Oliver’s “Cook with Jamie”

Serves 4

• 4 BIG HANDFULS OF FRESH OR FROZEN PEAS
• 1 TABLESPOON BUTTER
• 1/2 CUP FRESHLY GRATED PARMESAN CHEESE
• A SMALL SQUEEZE OF LEMON JUICE
• FRESHLY GROUND PEPPER

1. Fill a large saucepan about two-thirds full of water, cover it, and bring it to a boil over high heat.
2. Add the peas and cook 3 minutes for fresh or 1 minute for frozen. (Taste one before draining to make sure they’re ready.)
3. Remove from the heat, save a small cup of the cooking water, and then drain the peas in a colander.
4. Put the peas back in the pan with some of the reserved water, and add the butter.
5. Stir, then sprinkle in the Parmesan, and stir again until every pea is coated in the cheese. (You may need to add a bit more water to loosen the peas.)
6. Add a small squeeze of lemon juice and a sprinkle of pepper, and serve immediately.

Roasted Cumin-Lime Carrots

• 1 pound baby carrots with fresh green tops
• 1 tablespoon olive oil
• Juice and fresh grated zest of 1 lime
• 1 teaspoon agave nectar or honey
• 1/2 teaspoon fine sea salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon each ground coriander and smoked paprika
• 2 green onions, thinly sliced
• Small handful fresh mint leaves, chopped

Heat oven to 400 degrees.

Trim the tops off the carrots (you can use them in salads if you enjoy their flavor). Toss them on a baking sheet with the olive oil, lime juice and zest, agave, salt and spices.

Roast about 20 minutes, depending on size, until the carrots are just tender and beginning ot color.  Transfer to a plate and sprinkle with the green onions and mint before tossing together and serving.

from FamilyStyleFoods.com

Peas, Zucchini, and Beans

1 cup of small white beans, cooked
2 medium zucchini, trimmed and diced
1 cup of peas
herbs: parsley, thyme, chives and/or savory
salt

Vinaigrette:
2 t dijon mustard
salt
1 T. white wine vinegar
3 T olive oil

Preserved Lemon

From The Cook and the Gardner by Amanda Hesser


2 lemons
1/4 cup kosher salt


Halve and juice one lemon. Cut the other lengthwise into 8 sections. Sprinkle the sections with salt. Reassemble the lemon and pack into a small jar. Sprinkle with the remaining salt and pour the lemon juice over it. Store in refrigerator for at least 4 days. Shake the jar from time to time.


Serving suggestions:
Peas, mint, and olive oil
salads
couscous
roasted chicken