With Chef Jessica VanRoo

Make Vegetables the Main Event

Parts of the Vegetable

http://veggieschool.robbinsfarmgarden.org

Common Nutrients in Meat to look for in Vegetables

• Iron; Soybeans, molasses, lentils, spinach, beans

• Calcium; Dairy products, tofu, leafy greens (especially collard), molasses • Zinc; Wheat Germ, spinach, cremini

mushrooms, asparagus, pumpkin/ squash seeds, beans • Vitamin B12; Eggs, dairy products, whey,

nutritional yeast, fortified milks/ cereals

Substituting Meat Proteins for Vegetarian Mains

3.5 oz Portion of Cooked Meat= Approx. 21 g Protein • 1 1/3 cup of cooked lentils • 1 ½ cups cooked black beans/ garbanzo beans • 10 oz tofu

• 3 ½ oz seitan • 1 ¾ cup edamame • 3 grams peanuts • 3 ½ grams almonds/ pistachios/ seeds • 5 egg whites , or 3 whole large eggs

Ideas… • Breakfast

– Use spinach, tomatoes and beans in your breakfast – Make vegetarian sausage for meat substitute

• Lunch – adding nuts to salads make them a more

balanced meal

• Dinner –Use seasonal vegetables to make stirfrys,

pureed sauces. Roast/ bake/ broil, steam vegetables for different flavor profiles

How to get the most nutrients out of your vegetables

• Steam your vegetables • Don’t peel your vegetables and avoid soaking them

with or without the peel • Eat as many vegetables raw as possible, or just

blanch them quickly • To cook faster and retain nutrients use a lid • Save vegetable cooking liquid to make other

things • Use lemon juice or vinegar to retain color in foods

Guide to Shopping for Vegetables

• Look at what you are purchasing • Hold and touch the vegetables • Observe the other vegetables being sold

and how well stocked the shelves are • Learn what vegetables are in season

• Ask your grocer when and how of then they get there vegetable deliveries

How long can I keep it? Fruits and Vegetables That Spoil Quickly (1-2 days)

• Artichokes • Asparagus • Avocados • Beans • Blackberries • Broccoli • Cherries • Corn • Mushrooms • Mustard Greens • Okra

• Raspberries • Strawberries • Watercress

• Arugula • Bananas • Bok Choy • Broccoli Rabe • Cantaloupe • Chard • Collard Greens • Cucumbers • Eggplant • Grapes • Honeydew

Melon • Kohlrabi • Kumquats • Lettuce

• Mango • Nectarines • Papaya • Peaches • Persimmons • Pineapple • Plantains • Radicchio • Yellow Squash • Zucchini

Fruits and Vegetables That Last Longer (3-5 days)

How long can I keep it?

• Acorn Squash • Apples • Beets • Butternut

Squash • Cabbage • Carrots • Celeriac • Celery • Cranberries • Garlic • Onions (sweet

onions have a shorter

• shelf-life than other varieties)

• Parsnips • Pomegranates • Potatoes • Pumpkin • Radishes • Rutabagas • Shallots • Spaghetti

Squash • Sunchokes • Sweet

Potatoes • Tomatillos • Turnips

Fruits and Vegetables That Last More Than a Week

• Apricots • Bell Peppers • Blueberries • Brussels Sprouts • Cauliflower • Clementines • Grapefruit • Green Onions • Jalapenos and

other hot peppers

• Kale • Kiwi • Leeks • Lemons • Limes • Lychees • Oranges • Pears • Plums • Spinach • Tangerines • Tomatoes • Watermelon

Fruits and Vegetables That Last All Week (6-7 days)

Storing Vegetables in the Fridge • Legumes/ corn/ peas;

store in the front of the fridge

• Greens/ cruciferous vegetables/ mushrooms/ peppers/ summer squashes herbs; store in crisper

• Potatoes/ onions/ winter squashes/ garlic; cool dark pantry

Keep these guys separate! Ethylene- Producing Fruits Ethylene- Sensitive Veggies

Apples Apricots Bananas

Blueberries Cantaloupe

Green Onions Kiwi

Nectarines Pears

Peaches Plums

Potatoes Tomatoes

Asparagus Blackberries/ Raspberries

Broccoli Cabbage Carrots Chard

Cucumbers Eggplant

Garlic Green beans

Lettuce/ Leafy Greens Peppers Spinach Squash

Sweet Potatoes

Eggplant and Zucchini Lasagna, with Tofu Ricotta and Mushroom Bolognese

For the Eggplant & Zucchini 1 ½ lb globe eggplant, sliced lengthwise 1 ½ lb zucchini, sliced lengthwise 2 teaspoons olive oil 1 teaspoon Italian seasoning ¼ teaspoon kosher salt 6 oz Reduced Fat Mozzarella

For Tofu Ricotta 14 oz firm tofu, drained 2 teaspoon lemon juice 1 ½ teaspoon olive oil 2 cloves garlic, minced 1/3 cup nutritional yeast 1 teaspoon dried basil 1 teaspoon dried oregano fresh cracked black pepper ¼ teaspoon salt, more to taste

For Mushroom Bolognese 1 teaspoon olive oil 1 large onion, diced 6 cloves garlic, minced 1 lbs, assorted mushrooms 32 oz diced or crushed tomatoes 1 tablespoon tomato paste 1 teaspoon Italian seasoning Salt and pepper to taste

Serves 6- 8

1. Preheat the oven to 375 degrees. Coat a 9 x 13 baking dish with cooking spray . Set aside.

2. To make ricotta; Combine all ingredients in a bowl, mash well with a potato masher or whisk.

3. To make bolognese, heat a pot over medium high heat. Add oil, heat until shimmery, add onions and garlic, cook just until onion begin to brown.

4. Add mushrooms into pot. Cook mushrooms until they release their liquid, continue cooking until all the liquid is gone.

5. Add tomatoes into pot with tomato paste, and seasoning, stir. Cook over low heat for 30- 40 minutes.

Eggplant and Zucchini Lasagna, with Tofu Ricotta and Mushroom Bolognese contd.

6. Build lasagna by spooning sauce to coat the bottom of the prepared ban.

7. Layer a single layer of eggplant on top of the sauce, spread some ricotta filling on top, layer 1- 2 tablespoons sauce, layer with zucchini., ricotta sauce Repeat with eggplant, ricotta, sauce, zucchini, ricotta sauce.

8. Sprinkle the top with cheese. Cover the lasagna with foil and bake for 45 minutes, or until vegetable are tender.

9. Turn the broiler on, remove foil , and bake lasagna for 2-3 minute or until cheese begins to bubble.

10. Remove lasagna from oven, allow lasagna to cool for 10- 15 minutes before serving.

Roasted Celery Dressing Makes: about 1 cup dressing

2 cups, chopped celery 1 head garlic

1 large shallot 1/3 cup grapeseed oil

½ teaspoon dijon mustard ½ cup white wine vinegar 2 teaspoon celery seeds Salt and pepper to taste

1. Preheat oven to 400 degrees. Combine celery, garlic, shallot and oil in an oven safe baking dish. Roast for 30- 45 minutes or just until garlic begins to brown. Remove from oven and set aside to cool.

2. Remove the skin from the roasted garlic and shallot. 3. In a blender or food processor combine celery, garlic,

and shallot. Add remaining ingredients and mix until combined, taste and season.

Cauliflower Breadsticks

Makes a 9 x 13 pan 4 cups processed raw cauliflower, to resemble rice

2 eggs, beaten 1 teaspoon dried oregano

2 tablespoons fresh basil, chopped ¼ cup fresh Italian parsley, chopped

¼ cup cheese (optional) pinch of salt and pepper

1. Preheat your oven to 400 degrees. Line a baking sheet with parchment coated with cooking spray.

2. Cook cauliflower in microwave or in boiling water. Strain well. 3. Squeeze out all the cauliflowers excess water with a cheesecloth

or towel. 4. Combine cauliflower with all of the remaining ingredients, mix

well. 5. Press the cauliflower mixture into prepared pan , forming into a

½- 1/3” thick dough. 6. Bake for 40- 45 minutes, or until firm and golden brown. To

make the bread extra toasted, flip and bake under the broiler until crisp.

Carrot Oatmeal Lace Cookies Makes about 24

1/3 cup packed light-brown sugar 1/3 cup granulated sugar 1 stick unsalted butter, room temperature 1 large egg, room temperature 1/2 teaspoon pure vanilla extract 1/2 cup whole-wheat pastry flour 1/2 cup almond meal 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1. Preheat the oven to 375 degrees. Line 2 baking sheets with parchment paper, set

aside. 2. In a mixing bowl, cream together sugars and butter, until light and fluffy. Add egg

and vanilla mix well. 3. In a separate bowl, combine flour, almond, baking soda, powder, spices, ginger,

and oats. 4. Mix dry ingredients into the butter mixture, mix until just incorporated. 5. Stir in the carrots and nuts if using. Form 1 tablespoon balls of dough and place on

parchment 6. Bake for 12- 15 minutes or until brown. Allow to cool for 15 minutes on cookie sheet

before removing.

1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 cup candied ginger, chopped 1 cup old-fashioned rolled oats 3/4 cup finely grated carrots (about 3 small-medium carrots) ½ cup nuts (optional)