This week was all about vegetables. We made some tempura vegetables, steamed broccoli, grilled zucchini and squash. We roasted acorn squash, and made some artichoke bottoms.

On day two of our lab we glazed carrots, they where excellent. We stir-fried summer squash, made some cauliflower gratin, made the famous movie, “Ratatouille”, it was allot better than I thought it would be.

I feel like I have allot more to add to my small list of vegetable dishes. No more plane old broccoli, salads and green beans in my house.

All recipes will be at the end of the post.

Vegetables are divided into nine different categories based on either botanical relationship or edible part. A vegetable may have several names, varying from region to region or on a purveyor’s whim. The names given here follow generally accepted custom and usage.

1. CABBAGE (Brassica)

• Bok Choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Head cabbage (green and red)
• Kale
• Kohlrabi (created by crossbreeding cabbage & turnips)
• Napa cabbage
• Savory

2. FRUIT-VEGETABLES: Botanists classify avocados, eggplants, peppers, and tomatoes as a fruit because they develop from the ovary of flowering plants and contain one or more seeds.

• Avocados
• Eggplants
• Peppers (hot)-Chile peppers get their heat from capsaicin, which is found not in the flesh or seeds, but in the ribs.
• peppers (sweet)
• Tomatillos (husk tomatoes)
• Tomatoes

3. GOURDS & SQUASHES:

• Chayotes (merliton or vegetable pear)
• Cucumbers (pickling & slicing)
• Squashes

Winter-

• Acorn
• Banana
• Butternut
• Hubbard
• Pumpkin
• Spaghetti

Summer-

• Zucchini
• Yellow

4. GREENS: The term refers to a variety of leafy green vegetables that may be served raw, but are usually cooked.

• Collards
• Mustard
• Sorrel
• Spinach
• Swiss chard
• Turnip greens

5. MUSHROOM & TRUFFLES:

• Black trumpet
• Clam shell
• Enokidake
• Hen of the woods
• Pom Pom blanc
• Porcini
• Portabella
• Shiitake
• Oyster
• White

Truffles-

• White
• Black

6. ONIONS:

• Bulb onion (common)
• Garlic
• Leeks (looks like over grown scallions)
• Scallions (green onion, bunch onion)
• Shallots (when separated looks like garlic clove)

7.PODS & SEEDS: They are grouped together here because the parts consumed are all the seeds of there respective plants.

• Corn
• Okra
• Legumes

Fresh beans-

• Green beans
• String beans
• Runner beans
• Snap beans

Dry beans-

• Black beans
• Black-eyed peas
• Lentils
• Kidney beans
• Pinto beans
• Chickpeas
• Split green beans
• Great northern beans

8. ROOTS & TUBERS:

• Beets
• Carrots
• Celery root
• Jicama
• Parsnips
• Radishes
• Rutabaga
• Turnips
• Water chestnuts

9. STALKS: Stalk vegetables are plant stems with a high percentage of cellulose fiber.

• Artichokes
• Asparagus
• Bamboo shoots
• Celery
• Fennel
• Hearts of palm
• Nopales

Nutrition:
Most vegetable are more then 80% water; the remaining portions consist of carbohydrates (primarily starches) and small amount of protein and fat.

Much of a vegetable’s physical structure is provided by generally indigestible substances also know as fiber. This fiber produces the characteristics stringy, crisp or fibrous textures associated with vegetables. They are a good source of vitamins and minerals. However once peeled or cut, vegetables lose nutrients to the air or to any liquid in which they are allowed to soak.

Guidelines For Cooking:

• Vegetables should be carefully cut into uniform shapes and sizes to promote even cooking and provide an attractive finished product.
• Cook vegetables for as short of time as possible to preserve texture, color and nutrients.
• When preparing and assortment of vegetable, cook each type separately then combine them. Otherwise some items would become overcooked in the time required to properly cook others.
• White and red vegetables (those with flavonoid pigments) may be cooked with a small amount of acid such as lemon juice, vinegar or white wine to help retain their color.

Vegetables can be broiled, grilled, roasted, sauteed, pan-fried, deep-fried, boiled and steamed.

• Blanching is the partial cooking of foods in a large amount of boiling water for a short amount of time, usually a few seconds.
• Parboiling is the same as blanching, but the cooking time is longer, usually several minutes.

Side Notes:

Basic breading procedure-

• flour
• eggs
• bread crumbs or (crushed nuts, panko)

Coat vegetable with all-purpose flour. Then place in egg wash, and finish with desired breading. Refrigerate (rest) for 30-minutes prior to pan frying. This will help the coating adhere better.

Cartouche is a French term which basically means “scroll” or “packet.” It’s a paper lid that is used to slow down the reduction of moisture in cooking.

VEGETABLES

Vegetable Tempura
Serving Size: 4

INGREDIENTS:

• 1 Onion (8″x1/2″ quarter slice)
• 4 oz Zucchini (8″x1/2″ slices)
• 8 Mushrooms (washed and dried)

Tempura Batter:

• 2 Egg yolks, separated
• 1 1/2 cups  Ice water, cold
• 1 1/2 cups All purpose flour, sifted

PROCEDURE:
Place the egg yolks, water and flour into a bowl, stir lightly. Let the batter rest in the refrigerator for 30-minutes before using the batter.

Prepare all vegetables as listed above, place them onto 8 bamboo skewers, set aside.

When ready to cook, dip the vegetable skewers in flour, shake off the excess and dip them into the tempura batter, drain and place them in the hot deep-fryer.

Fry until golden brown and crispy, drain them on paper towel.

Serve with appropriate dipping sauce or soy sauce.

Braised Collard Greens
Serving Size: 4

INGREDIENTS:

• 2 Ham hocks, smoked
• 1/4 tsp Chile flakes
• Water, as needed
• 2 lb. Collard greens
• 2 Green onions, small dice
• 1 tsp Brown Sugar
• 1 fl oz Cider vinegar
• Salt and pepper, to taste

METHOD:
In a medium saucepot, combine the ham hocks and chile flakes. Cover with 1 inch water, bring to a boil, reduce to a simmer and cook until the hocks are tender, approximately 1 hour.

Remove the hocks from the pot, reserving the cooking liquid, which is known as pot liquor.

Wash, trim and cut the collard greens. Add them to the pot liquor and simmer until tender, approximately 45 minutes to 1 hour.

Add the green onions, sugar and vinegar to the greens. Bring to a simmer and reduce the liquid until it coats the collard greens. Season to taste with salt and pepper.

Remove the meat from the ham hocks and cut into a medium dice. Stir the diced ham into the greens and serve.

Steamed Broccoli
Serving Size: 4

Ingredients:

• 1 head  Broccoli, trimmed
• Salt

Method:
Prepare and parboil the broccoli in boiling salt water, until desired doneness, approximately 5 minutes.  Do not overcook.

Remove at once, shock in ice water and drain, chill until needed.

Blanched Green Beans
Serving Size: 4

INGREDIENTS:

• 1 lb. Green beans, trimmed
• Salt

PROCEDURE:
Prepare and parboil the green beans in boiling salt water, until desired doneness, approximately 6-8 minutes.  Do not overcook.

Remove at once, shock in ice water and drain, chill until needed.

Grilled Vegetables
Serving Size: 4

INGREDIENTS:

• 1 Onion (8″x1/2″ quarter slice)
• 4 oz Zucchini (8″x1/2″ slices)
• 8 Mushrooms, washed and dried
• 2 oz Cherry tomatoes
• 8 Green onions, (washed and dried, do not slice)

Marinade:

• 2 oz Vegetable / olive oil 80/20
• 1 oz Soy sauce
• 1/2 oz Lemon juice, fresh squeezed
• Salt and pepper, to taste

PROCEDURE:
Prepare the marinade by combining all the ingredients.

Prepare all vegetables as listed above, place them into the marinade for a few minutes, drain and place them onto 8-bamboo skewers, set aside.

When ready to cook, place the vegetable skewers onto a hot grill, grill them on both sides until hot and tender.

Baked Acorn Squash
Serving Size: 4

INGREDIENTS:

• 1 Acorn squash, cut in half
• 2 oz Butter, melted
• 1 oz Brown Sugar
• 4 oz Orange juice, fresh squeezed
• Salt & pepper, to taste

PROCEDURE:
Cut the acorn squash in half and remove the strings and seeds. Bake the squash halves in a 350°F oven, cut side down until tender.

Turn the squash cut side up and prick the flesh with a fork. Divide the butter, brown sugar and orange juice between the squash halves.

Finish baking the squash cut side up until very tender.

Boiled or Glazed Beets
Serving Size: 4

INGREDIENTS:

• 1 lb. Beets, whole
• 1 oz Butter
• 1/2 oz Lemon juice, fresh squeezed
• 2 oz Sugar, honey or maple syrup
• Salt & pepper, to taste

PROCEDURE:
Boil the beets in water, whole in their skin until tender. Drain, cool and peel the beets, cut them into wedges.

Heat the butter in a sauté pan, add the lemon juice and sugar, and bring to a simmer, add the beets. Cook the beets tossing them until they are glazed.

Adjust the seasoning with salt and paper to taste.

Glazed Carrots
Serving Size: 4

INGREDIENTS:

• 1 lb. Carrots, sliced
• Chicken stock, as needed
• 2 oz Butter, whole
• 1 oz Sugar, granulated
• Salt & pepper, to taste

PROCEDURE:
Place the prepared carrots in a sauté pan with chicken stock almost to the top of the carrots, season with salt and pepper.

Add the butter and sugar, bring to a simmer and cook until almost all of the moisture has evaporated, leaving a syrupy reduction.

Add more chicken stock if it has evaporated.

Toss the carrots in this glaze to coat them, season to taste.

Summer Squash Stir-Fry
Serving Size: 4

INGREDIENTS:

• 1/2 lb. Yellow squash, long julienne
• 1/2 lb. Zucchini, long julienne
• 1/2 lb. Scallion
• 1 oz Vegetable oil
• Soy sauce, to taste
• ginger, chopped (to taste)
• garlic, chopped (to taste)

METHOD:
Heat the vegetable oil in a wok over medium-high heat. Add the scallions, ginger, garlic, stir fry for 20-seconds, add squash and zucchini, season with soy sauce, toss and cook until tender.

Pan-Fried Zucchini
Serving Size: 4

INGREDIENTS:
1 lb. Zucchini, sliced 1/2″ diagonally

Standard Breading Procedure:

• Flour, as needed
• Egg wash, as needed
• Breadcrumbs, as needed
• Salt & Pepper, to taste

PROCEDURE:
Wash and dry the zucchini, cut the zucchini diagonally into 1/2″ thick slices and season them.

Apply a standard breading procedure, place the squash on paper towel and let them dry for about 30 minutes.

Pan Fry the squash in oil at 350 degrees until golden brown, and crispy on the outside and soft on the inside.

Drain on paper towels, season and serve immediately.

Sautéed Green Beans
Serving Size: 4

INGREDIENTS:

• 1 lb. Green beans, trimmed
• 1 oz Butter
• Salt & pepper, to taste

PROCEDURE:
Prepare and parboil the green beans in boiling salt water, until desired doneness, approximately 6-8 minutes. Remove at once, shock in ice water and drain, chill until needed.

Heat a teaspoon of butter in a sauté pan and toss in the beans, sauté until hot, season with salt and pepper to taste.

Cauliflower au Gratin
Serving Size: 4

INGREDIENTS:

• 1 head Cauliflower
• 1 cup Béchamel sauce, prepared
• 1 oz Parmesan cheese, grated
• 1 oz Butter

PROCEDURE:
Prepare cauliflower and simmer in salt water until tender. Remove at once, drain well and chill until needed.

Coat the cauliflower with béchamel sauce, sprinkle with parmesan cheese and place a dab of butter on top.

Reheat in the oven at 350° until hot.

Ratatouille
Servings: 4

Ingredients:

• 1/2 oz Vegetable / olive oil 80/20
• 1/4 oz Garlic, minced
• 2 oz Onion, small dice
• 1/2 oz Tomato Paste
• 6 oz Chicken Stock, prepared
• 2 oz Yellow Squash, 1/4″ dice
• 4 oz Zucchini, 1/4″ dice
• 1 oz Green Pepper, 1/4″ dice
• 3 oz Eggplant, peeled, 1/4″ dice
• 6 oz Mushrooms, 1/4″ dice
• 3 oz Tomato, peeled, 1/4″ dice
• Salt & Pepper, to taste
• 1 tablespoon Basil, chopped

PROCEDURE:
Sauté the garlic and onion in the oil until translucent, add the tomato paste and pince, deglaze with the chicken stock.

Add the mushrooms and cook them until the water is released and nearly evaporated.

Add the remaining vegetables in the following order, and let each cook down a bit before the next one is added:  eggplant, green pepper, yellow squash and zucchini, tomato.

Add the garlic and stew the mixture covered until very tender.

Season with salt and pepper to taste, sprinkle with the chopped basil.

Hope you enjoyed this post. Leave me a comment and let me know what you think or if there is any questions I can answer.

Eat Your Vegetables Daily,

Juan

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