Miz Chef

Cooking Up a Healthy Life

Category Archives: Vegetables


by Leave a comment

Brussels Sprouts-and-Red Onion Frittata

Every season brings with it its own special delicious crops. One of my favorite autumn vegetables is Brussels sprouts. Earthy, cabbage-y, and slightly bitter, Brussels sprouts have traditionally been underrated, and even reviled. Even the words “Brussels sprouts” can bring a look of revulsion to some people’s faces.

O ye, of little faith. You poor honeys just haven’t had them cooked right.

I have used Brussels sprouts in many dishes, but I had never made them in a frittata. Until now. I loved it.

Frittatas, in general, are very forgiving. You can add just about anything and it will taste good. Brussels sprouts are no exception. Paired with red onions, they make this frittata hearty, flavorful, and elegant enough to serve others.

Enjoy!

Brussels Sprouts-and-Red Onion Frittata

Makes 4 servings.

½ lb. Brussels sprouts, trimmed and halved
2 tablespoons olive oil
1 teaspoon kosher salt
1/3 cup finely chopped red onion
3 large eggs
1 tablespoon grated parmesan cheese
Freshly ground black pepper

Preheat the oven the 350 degrees F/176 degrees C.Place the Brussels sprouts in a medium bowl. Add 1 tablespoon of the oil and ½ teaspoon of the salt. Toss until all the sprouts are coated. Spread them out on a baking sheet and roast until nicely browned and tender when pierced with the tip of a knife.Beat the eggs in a medium bowl with the remaining salt, parmesan, and black pepper.

Heat the remaining oil in a small skillet. Add the onion and sauté until they’ve softened and just start to brown, about 2 minutes. Add the Brussels sprouts and spread them out evenly (try to face them cut side down for a nice presentation). Pour the eggs evenly over the onion and sprouts. Lower the heat to low and cover the pan. Cook until the underside of the frittata is browned, about 5 to 7 minutes. (You can check by lifting the frittata on one side with a spatula and peeking underneath.)

Place a plate that is wider than the skillet over the top and a carefully (using a dry kitchen towel or potholder!), flip the frittata over onto the plate. Then slide the frittata back into the skillet.Continue cooking a few more minutes, uncovered, until the frittata is cooked through and the underside has browned.

Remove it from the pan and cut into 4 wedges. Serve hot, warm, or cold.


by Leave a comment

Butternut Bisque with Roasted Snow Peas and Caramelized Mushrooms

I love butternut squash soup. There’s a savory sweetness to it that’s like nothing else. There are various ways to make it—smooth or chunky; with only broth or with cream; cream or almond milk; plain or with other ingredients, such as greens or beans; etc.

I chose to make this batch a plain bisque with only broth…but with additions. I decided to try roasting snow peas because roasting is my favorite way to prepare vegetables. I’d never roasted snow peas, however, and had no idea how they would turn out. I was pleased at the result. They have a roasty smokiness with just a hint of a pleasant bitterness. I thought they would make a nice topper to the bisque. And caramelized mushrooms? I don’t really think I need to sell that.

Butternut Bisque with Roasted Snow Peas and Caramelized Mushrooms

Makes 2 servings

3 tablespoons olive oil
3-4 garlic cloves, coarsely chopped
1 teaspoon paprika
4 cups cubed butternut squash
3 teaspoons kosher salt
1½ cups vegetable broth
6 ounces snow peas
6 ounces cremini mushrooms
Freshly ground black pepper to taste

Preheat the oven to 350 degrees F.

Heat 1 tablespoon of the oil in a medium saucepan. Add the garlic and sauté until fragrant, about 1 minutes. Sprinkle in the paprika. Add the squash and 1 teaspoon of the salt and cook, stirring occasionally, for 3 or 4 minutes. Pour in the broth. Bring to a boil. Lower the heat to medium-low and simmer until the squash is tender, about 20 minutes.Meanwhile, combine the snow peas with 1 tablespoon of the oil and one teaspoon of the salt and spread them out in a baking pan. Roast until nicely brown, about 20 to 25 minutes. Stir them  halfway through cooking time.Heat the remaining oil in a medium skillet. Add the mushrooms and remaining salt. Sauté over medium-high heat until the mushrooms are golden brown, about 20 to 25 minutes. They will release water after about 6 or 7 minutes; after the liquid evaporates, the mushrooms will begin to brown.When the squash is done, puree it by either with a stick blender or by putting the contents of the saucepan into a blender. Stir in the black pepper. Taste the soup for seasoning and adjust, if necessary.Ladle the soup into 2 bowls. Arrange some of the snow peas and mushrooms on top and serve.


by Leave a comment

Roasted Squash and Purple Potatoes with Baby Bok Choy

Roasting is my favorite way to cook almost any vegetable, but it’s definitely the way to go with root vegetables and squashes. Because it’s so easy, this is the perfect dish to serve at any weeknight meal. But because it’s easily doubled or tripled, it’s ideal for the Thanksgiving table, or for any special autumn or winter meal. Enjoy.

Roasted Squash and Purple Potatoes with Baby Bok Choy

Makes 4 to 6 servings.

6-7 large garlic cloves, peeled
2 cups cubed butternut or other winter squash
2 cups cubed purple potatoes (about 1½ pounds)
1 small onion, sliced
3 tablespoons + 1 teaspoon olive oil
3 teaspoons kosher salt
½ pound baby bok choy
Preheat the oven to 375 degrees F.

Slice 1 garlic clove and set aside. Smash the rest with the flat side of a knife blade (hit your palm CAREFULLY down on the blade).Combine the squash, potatoes, onions, and smashed garlic in a medium bowl. Add 3 tablespoons of the oil and 2 teaspoons of the salt and mix well. Transfer to a baking sheet and roast until the vegetables are tender and golden brown, about 40 to 45 minutes. Stir halfway through.Meanwhile, make the bok choy. Slice off the root end and separate the leaves. Soak the leaves in a bowl of cool water for about 10 minutes. Remove the bok choy and rinse them.Heat the remaining oil in a medium skillet. Add the sliced garlic and sauté until fragrant, about 1 to 2 minutes. Add the bok choy and remaining salt and cook, covered, for 5 minutes. Uncover the pan and continue cooking over medium heat until tender. Taste for seasoning and adjust if needed.Place the bok choy neatly on a platter. Spoon the squash and potatoes over the bok choy. Serve hot.


by Leave a comment

Sweet Potato Noodles with Roasted Broccoli and Tomato

Sweet potato noodles are made from sweet potato flour. When cooked, they have a chewy, firm texture and a vaguely sweet-ish flavor. Paired with broccoli, it makes a savory, fun meal. The tomato gives the dish a fresh dimension, and a splash of soy sauce at the end rounds out the flavors with a burst of salty sweetness.

You can find sweet potato noodles in Asian markets. They look similar to rice noodles with their lovely translucency. If the brand you choose has the noodles in coils or long ropes rather than sticks (like spaghetti), I suggest breaking them up because they can be really long and difficult to eat, and because they tend to cling to each other for dear life, you might end up with huge mouthfuls of noodles.

These noodles are, of course, gluten free, and vegan, so they’re perfect for anyone on a gluten-free diet, Paleo, Keto (a little, according to their site), etc. The whole family is covered here. They’re inexpensive as well. Give them a try sometime.

Sweet Potato Noodles with Roasted Broccoli and Tomato

Makes 4 servings.

1 small head broccoli, cut into florets
2 tablespoons olive oil
3 teaspoons kosher salt
6 ounces sweet potato noodles
½ cup chopped tomato
1 tablespoon soy sauce
Freshly ground black pepper to taste

Preheat the oven to 375 degrees F.

Toss the broccoli with 1 tablespoon of the oil and 2 teaspoons of the salt. Spread the florets out on a baking sheet and roast 10 minutes. Stir and roast another 10 minutes, or until the florets are tender and browned.Bring a medium pot of water to a boil. Add the noodles and simmer over medium heat, stirring occasionally, until they’re tender, about 5 to 7 minutes. Drain.In a medium bowl, combine the noodles with the broccoli, tomato, soy sauce, remaining oil, remaining salt, and black pepper. Mix well. Add more oil, if necessary (the noodles will want to clump together).Serve hot. Heat leftovers in a wok or pan with a little water in the bottom, covered. Enjoy!


by Leave a comment

Shishito Pepper and Garlic Frittata

Shishito peppers are a hot culinary ingredient right now. And I mean “hot” in a trendy way, not the spicy way. They’re a mild chile pepper, small, elongated, and thin-walled. They’re sweet with a fruity note; however, every once in a while, you might actually get a hot one. There’s no way to recognize a hot one, though—it’s completely random.

Shishitos are easy to cook and work with, and are very versatile. I bought a bunch of them and tried them in various ways. Here I used them in a frittata for a delicious breakfast, lunch, or dinner. Give it a try.

Shishito Pepper and Garlic Frittata

Makes 4 servings.

5 to 6 shishito peppers
3 large eggs
1 teaspoon seasoning of your choice
1 teaspoon kosher salt
1 teaspoon olive oil
4 to 5 large garlic cloves, minced

Broil the peppers or grill them over an open flame until lightly charred. Scrape away any excessively charred skin. Cut off the stems and coarsely chop the peppers. Set aside.In a small bowl, beat the eggs together with seasonings and ½ teaspoon salt.

Heat the oil in a small skillet over medium heat. Add the garlic and heat just until fragrant, about 30 seconds. Don’t let the garlic burn.Add the chopped peppers and remaining salt and sauté a minute. Pour the eggs evenly over the peppers. Lower the heat to low and cover the pan.Cook until the underside of the frittata is browned, about 5 minutes. (You can check by lifting the frittata on one side with a spatula and peeking underneath.)

Place a plate that is wider than the skillet over the top and a carefully (using a dry kitchen towel or potholder!), flip the frittata over onto the plate. Then slide the frittata back into the skillet.Continue cooking a few more minutes, uncovered, until the frittata is cooked through and the underside has browned.

Remove it from the pan and cut into 4 wedges. Serve hot, warm, or cold.


by Leave a comment

Farro Linguine with Asparagus and Lemon-Pepper Sauce

This recipe is a combination of two classic Italian pasta dishes: aglio e olio (garlic and oil) and asparagus with lemon-pepper sauce. (Both individual recipes, by the way, can be found in my pasta edition of the Vegetarian Italian: Traditions ebook series.)

One night after work, I was contemplating dinner. I wanted to do something a little different, but I wanted to keep it easy, and not stray too far from familiarity (I was tired and irritated from work, so simplicity and comforting were my top criteria).

Pasta is always easy, always comforting, and I had just happened to buy a bunch of pencil-thin asparagus. I also had lemons…and so I came up with this. Two savory Italian classics in one delicious dish, and the combo is not any more work than just one recipe alone.

Farro is an ancient Italian grain that is related to spelt and emmer, but is not actually spelt, as some believe. It’s commonly used in Italy, but is becoming more available in the U.S. Farro pasta is nutty, nutritious, low in calories, and is often well tolerated by people with gluten sensitivity (although those with Celiac disease should avoid it). Farro pasta can be found in Italian groceries, as well as gourmet shops. And, of course, online. Try it—I think you’ll find it an addicting alternative to whole wheat pasta.

Enjoy.

Farro Linguine with Asparagus and Lemon-Pepper Sauce

1 pound asparagus
1/3 cup olive oil
1 tablespoon kosher salt, plus more to taste
½ lb. farro linguine (or other long pasta)
2 large garlic cloves, sliced
½ teaspoon paprika
Freshly ground black pepper to taste
Zest from 1 small lemon
Grated parmesan cheese
Extra virgin olive oil for drizzling

Preheat the oven to 350 degrees F.

Snap or cut off the woody bottom stems of the asparagus and discard. Place the asparagus on a platter, drizzle with half the oil, sprinkle with half the salt, and gently toss. Try to keep the asparagus all facing the same direction (this will make it easier to handle).Place the asparagus on a baking sheet lined with foil and roast until tender and lightly browned (the time will vary depending on the thickness of the asparagus, but anywhere from 10 to 20 minutes). Remove them from oven and chop them into bite-size pieces.Bring a medium pot of water to a boil. Add the pasta and remaining salt and bring it to a boil, stirring often, until al dente, about 8 to 10 minutes. Drain. Transfer the pasta to a serving platter. Add the chopped asparagus.Pour the remaining olive oil in a small pan with the garlic. Heat until the garlic is fragrant and just starts to color, about 2 to 3 minutes. Sprinkle in the paprika, swirl it, then immediately pour it over the pasta. Season with more salt and grind on as much black pepper as you like.Sprinkle the lemon zest over it. Top with the grated parmesan and drizzle a little extra virgin olive oil. Serve.


by 2 Comments

Fresh Tomato Soup

All of my life, I never liked tomato soup. It always tasted like watered-down ketchup to me. Granted, my experience with tomato soup had been the canned variety, but I also had once or twice tried it in a restaurant or catered affair situation (I can’t remember which) and thought it was equally distasteful.

Then, I found a recipe for tomato soup using fresh tomatoes…and it changed my world. Now I knew what tomato soup was supposed to taste like. And I never looked back.

This is my recipe for fresh tomato soup. The  ingredients are extremely simple and the focus is on the tomatoes. It’s best to make this in summer, when tomatoes are at their peak. It doesn’t much matter which variety you choose, as long as they’re ripe and fresh. Enjoy! Continue reading →


by Leave a comment

Vegetable-Bean Stew with Spaghetti Squash

Very often, my stews and chilis are built on whatever produce is in season and available at the farmers’ markets. I’ll be honest—I don’t get everything at farmers’ markets. I’d be constantly broke. But I’ll find one or two or three items that are in season, sometimes only briefly, and that look particularly good. In this case, I had some gorgeous greens from a couple of bunches of beets, beautiful red onions, and bright, fresh out-of-the-ground carrots. I gathered a few more vegetables and assembled this stew.

But the beautiful thing about vegetable stew is that it’s wide open to ingredients. You can use whatever vegetables you like, whatever beans you like, and whatever herbs and spices you like. Or omit any of those things.

I had the good fortune of having several cloves of garlic in the refrigerator that I had pan roasted. I chopped those up and added them. If you want to add an extra depth of flavor, you can pan roast a few cloves before you begin the stew.

Vegetable-Bean Stew with Spaghetti Squash

1 small spaghetti squash
2 teaspoons olive oil
1 cup chopped red onion
3 to 5 garlic cloves, chopped
2 tablespoons tomato paste
¼ cup red wine, broth, or water
2 cups chopped green pepper
2 cups chopped, seeded tomatoes
1 ½ cups chopped carrots
4 cups vegetable broth or water
3 cups beans of your choice (such as Great Northern, pinto, cannellini, etc.)
4 cups (cleaned) chopped greens (such as beet greens, kale, chard, etc.)
1 teaspoon kosher salt*
Freshly ground black pepper to taste
¼ cup freshly chopped herbs of your choice (basil, parsley, oregano, thyme, etc.)

Preheat the oven to 400 degrees F. Split the spaghetti squash in half lengthwise and scoop out the seeds and strings from the center. Place the halves face down on a baking sheet. Roast until the tip of a knife goes through the flesh easily, about 20 to 30 minutes. Remove them from the oven. When they’re cool enough to handle, use a fork to scrape out the flesh. Place it in a bowl and set it aside.Heat the oil in a large pot. Add the onion and sauté until translucent, about 3 o 4 minutes. Add the garlic and sauté until fragrant, 1 to 2 minutes.Add the tomato paste and stir it in until it’s well blended. Cook the mixture, stirring occasionally, for 2 to 3 minutes. When the bottom of the pot starts to get dark streaks, pour in the wine and stir it in. Scrape up the dark bits from the bottom of the pot.Add the green pepper, tomatoes, and carrots. Stir and cook 5 minutes. Pour in the broth and bring it to a boil. Lower the heat to medium-low and simmer, partially covered, until the vegetables are tender but still firm, about 10 to 13 minutes. Add the beans, greens, salt, and black pepper. Stir and cook another 5 minutes, or until the greens are tender. Stir in the herbs. Taste for seasoning and adjust, if necessary.*Salting is best done in stages. Add a little bit of salt whenever you add a new ingredient. This gives each item a chance to absorb the salt, and it builds layers of flavor. This kind of instruction is difficult to impart in a recipe, but I have faith in you, my dearest readers.


by 2 Comments

Whole Wheat Pasta Salad with Kale & Creamy Avocado Dressing

Summer is finally here, and with the coming of sunshine and warm breezes comes the need for pasta salad. After all, you need something easy to bring to all those picnics, barbecues, and beach parties, right?

Pasta salad, however, need not be fattening or unhealthy. In fact, it can be quite the opposite. This pasta salad calls for whole wheat pasta, which already is healthier than regular pasta salad, but you can use gluten-free pasta as well. Rather than mayo or other fat-laden dressing, this one uses avocado. It makes the pasta creamy, rich, and loaded with nutrients (plus some good fat). Add raw kale to the mix and you’ve got a healthy, but delicious, alternative.

Kale can be tough, but squeezing kale with avocado softens the leaves. The salt in the dressing further breaks down the cell walls of the kale, helping it along its journey to tenderness.

This is an excellent start to the summer. Enjoy!

Whole Wheat Pasta Salad with Kale & Creamy Avocado Dressing

Makes 4 servings.

8 oz. cherry tomatoes, halved
2 teaspoons olive oil
2 cups whole wheat pasta
2 teaspoons table salt
2 Haas avocados
2 tablespoons lime juice
½ teaspoons sea salt
Freshly ground black pepper to taste
2 packed kale leaves, shredded*
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon red pepper flakes (optional)
¼ cup grated parmesan

Toss the tomatoes with the olive oil in a small bowl. Spread the tomatoes out on a small baking sheet lined with foil and roast until soft and charred, about 20 minutes.Bring a medium pot of water to a boil. Add the pasta and table salt and bring to a boil. Boil over medium-high heat, stirring frequently, until the pasta is al dente, about 8 to 12 minutes (depending on what pasta you choose). Drain and set it aside while you prepare the sauce.

In a food processor, combine the meat from the avocados, lime juice, 1 tablespoon of the extra virgin olive oil, sea salt, and black pepper. Process until smooth.Place the kale in a medium bowl. Pour the avocado sauce over it and squeeze the kale with your hand until everything is well blended. Mix in the balsamic and red pepper flakes, if you’re using it.Add the cooked pasta and parmesan and mix well. Taste for seasoning and adjust it to your liking.Transfer the pasta to a serving bowl. Serve warm, at room temperature, or cold.

*To shred kale, first strip the leaves off the stems by lightly pinching the stem and running your fingers down the stem to the tip, pulling the leaves off along the way. Stack a few leaves and roll them up into a tight log. With a sharp knife, slice the kale thinly.


by Leave a comment

Green Tea Noodle Soup

I found green tea noodles the other day and wanted to immediately try them. Green and slender, they not only looked pretty in the package, but I imagined that they would look very appetizing cooked. And I was right. The pale green of the cooked noodles makes for a striking and unique-looking dish. Unlike many noodles made with products other than flour, you can actually taste the green tea in these. It’s sutble, but eaten without other ingredients to mask it, it’s definitely there. While it’s not the best way to cosume green tea, it is another way to benefit, even if just a little, from green tea’s antitoxin properties.Another ingredient in this dish is ume vinegar is a Japanese vinegar made from umeboshi plums. Umeboshi are pickled and are considered an amazing preventative and curative for various ailments, including fatigue and digestive issues, and eliminates toxins from the body. Ume vinegar gives the soup a sweet-sour fruity note. If you can’t find ume vinegar, simply omit it—you don’t have to substitute anything.

Enjoy!

Green Tea Noodle Soup

Makes 6 to 8 servings.

2 bunches scallions, sliced (white and light green; dark set aside)
2 teaspoons oil
1 cup finely diced carrot 10 oz. green tea noodles
2 cups shredded cabbage
½ teaspoon kosher salt
8 cups vegetable broth
8 oz. green beans, chopped
1 ½ cups shelled edamame
10 oz. green tea noodles
1 teaspoon ume vinegar
1 tablespoon tamari, shoyu, or soy sauce
1 teaspoon sesame oil

Slice the white and light green parts of the scallions and set aside in a small bowl. Slice the dark part of the scallions and set aside in another small bowl.

In a medium-large soup pot, heat the oil over medium heat. Add the white/light green scallions and sauté until softened, 1 to 2 minutes.Add the carrot, cabbage, and salt, and sauté until softened, about 5 to 7 minutes.Pour in the broth and bring to a boil. Add the string beans and edamame. Cook until tender, about 8 minutes.Add the noodles and cook until tender, about 8 to 10 minutes. Stir in the shoyu and sesame oil.Divide the soup among serving bowls and sprinkle green scallion over the top. Serve hot. If you like your soup with more liquid, add more broth or less noodles.