Feeds:
Posts
Comments

Posts Tagged ‘fennel’

MOMMA ALWAYS SAID EAT YOUR VEGETABLES AND ONE OF THE MOST NUTRITIOUS WAYS TO DO THAT IS TO ROAST THEM. THIS METHOD LOCKS IN THE NUTRIENTS THAT OFTEN DISAPPEAR INTO THE WATER WHEN STEAMING OR BOILING THEM. SHOULD YOU USE THESE LATTER METHODS, BE SURE TO SAVE THE VITAMIN RICH WATER AND USE IT. VEGETABLES ARE HIGHER IN ANTIOXIDANTS THAN MEAT OR DAIRY PRODUCTS. A DIET RICH IN FRESH VEGETABLES CAN REDUCE CHOLESTEROL AND TRIGLYCERIDE LEVELS THAT CAN LEAD TO CLOGGED ARTERIES. ROASTED VEGETABLES ARE SO DELICIOUS. THE ROASTING RELEASES THEIR NATURAL SUGARS RESULTING IN A CARAMELIZED SWEETNESS THAT NO OTHER METHOD PARALLELS. YOU WILL LOVE VEGGIES MADE THIS WAY.

Ingredients:

Use any vegetables of your choosing. Here I was making a batch for Christmas eve. for about 22 people and I used:

Fennel, slice the bulb in 1/4 inch thickness

onion both yellow and red, sliced in 1/4 inch thickness

garlic bulbs, slice off the top of bulb and surround in tin foil leaving the sliced top exposed

sweet potato cut into cubes of 1/2 inch or so

new red potatoes quartered

red and yellow bell peppers sliced into small squares or lengthwise slices

broccoli, separate florettes

cauliflower,  separate florettes

eggplant cut into 1/2 to 1 inch cubes

Brussel sprouts quartered

Carrots sliced in 1/2 inch segments

Try to keep vegetables in similar sizes whichever you choose to use. Note that some vegetables will roast sooner than other so put similar types together or just remove those that roast sooner.

Preparation:

Toss vegetables with 1-1 1/2 tbs. of extra virgin olive oil

Sprinkle with garlic powder and freshly ground black pepper

Optional: add any fresh herb of your choice such as thyme for subtle flavor, rosemary for a stronger flavor (great with potatoes) or sage for moderate flavor. Cinnamon can be added to sweet potatoes or squash.

Roast vegetables on baking sheet at 400 degree for 20-25 minutes

You will be glad you did for the flavor and nutrition you will get.

Alternatives:

Try roasting root vegetables such as carrots, parsnips, turnip, rutabaga, beets (though roast separately because their color bleeds), and any other you can think of.

Aluminum containers were used at the request of the party host for ease of clean-up and this did work well. when possible, the presentation of food in pretty platters and ceramic type bowls is preferred.

Read Full Post »

 

Here is another wonderful side dish that is healthy, colorful and looks beautiful on the winter holiday table. Brussels sprouts have cholesterol lowering benefits and are full of vitamin antioxidants and more. Red cabbage likewise has antioxidants and combines the detoxifying power of cruciferous vegetables. Red cabbage flushes free radicals from our system. It also fills us up with water content which helps with weight control. Fennel is a crunchy, slightly sweet vegetable. it contains flavonoids, rutin and quercetin and reduces inflammation. Fennel is replete with vitamin C and minerals. All three of these vegetables have lots of fiber known to help with constipation and weight control.

INGREDIENTS:

18-20 Brussels sprouts

1/2 of a medium size red cabbage

1 medium size bulb of fennel with fronds on

2 T  extra virgin olive oil ( or sub. spray oil or 1/4-1/2 C of vegetable stock

garlic powder

fresh ground black pepper

PREPARATION:

Cut the Brussels sprouts into quarters.

Put the in a non-stick dutch oven or large pot of boiling water for 1-2 minutes to blanch them. Then drain them in a colander .

Have an ice bath ready and plunge the brussels sprouts into the ice bath. Again, drain them in a colander. this will stop the cooking from continuing and helps to retain that bright green color. Set them aside.

Cut the red cabbage in half starting at the core end. Remove the core.

Slice the cabbage into thin slices. you will have to pull them apart and the slice sizes will vary. Set them aside.

Remove the fronds from the fennel and set them aside.

Slice the fennel bulb as you would an onion.

Put 2T  extra virgin olive oil or substitute (see ingredients) into a large non-stick saute pan.

When oil is hot, add the Brussels sprouts, red cabbage and fennel to the saute pan.

Sprinkle with garlic powder and fresh ground black pepper to your taste.

Saute for 20 mins. on medium heat or until vegetables are as you like them.

When done, plate the vegetables and garnish the plate with fennel fronds for presentation.

Now, EAT YOUR VEGETABLES!!

Tips:

If you find that the vegetables are taking to long to cook, then you may cover the pan briefly and not for more than 3-5 mins. Otherwise you will have limp vegetables devoid of color and life force. It is important not to overcook vegetables or you will be denied their healthful benefits.

Read Full Post »

%d bloggers like this: