T H E E S S E N T I A L R E F E R E N C E

VEGETABLES

CrAzy for VEGETABLES!

Imagine for a moment stepping inside your favorite grocery store. Whats the most beautiful, vibrant part of that market? Is it the cracker aisle? The condiments? Meats? Doubtful. Its the vegetables! No other food group has such diversity of taste, color, texture and deliciousness. Thats why dedicating this 500-page reference and cookbook to vegetables is an easy choice.

The other reason its an easy choice: At EatingWell magazine weve been obsessed with vegetables from our start over 20 years ago. We are crucifer-crusaders, salad-maniacs, crazy-for-carrots, in-love-with-beets. Name a vegetable and weve sung its praises and given you mouthwatering recipes in the pages of the magazine. In this book we bring together the best wisdom weve garnered over the years, including how to pick, store and prep each vegetable. Recipes range from easy sides like Spicy Stir-Fried String Beans to entrees that make vegetables the centerpiece of the meal like Moroccan-Style Stuffed Peppers.

Each recipe has made it through the rigors of EatingWells world-class test kitchen. Theyve been tested multiple times with different testers and equipment. The result is that you get recipes that taste great and really work when you try them at home. On top of that, the recipes have been vetted by our team of registered dietitians, so you can be sure theyre good for you.

If youre already a veg-head like we are, this book will be indispensable for years to come. If you need a little convincing that cauliflower is swoon-worthy, then take a look inside. Our passion for vegetables in all their crazy, knobby, juicy, frilly, rooty glory is sure to rub off on you. After all, if theres one simple thing that just about any of us could do to eat better, it would be to get more vegetables into our diets. With this book, you hold an essential tool that will help you do just that, do it easily, and love every delicious minute of it.

CoNTENTS 12 Artichokes 18 Arugula 24 Asparagus 32 Avocados 40 Beans (string) 50 Beans (shell) 60 Beets 68 Bok choy 76 Broccoli 86 Broccoli rabe 94 Brussels sprouts 104 Cabbage 118 Carrots 128 Cauliflower 138 Celeriac 146 Celery 152 Chard 160 Chicories 170 Collard greens 178 Corn 200 Cucumbers 208 Eggplant 220 Fennel 228 Garlic

240 Jerusalem artichokes 246 Jcama 254 Kale 270 Kohlrabi 278 Lettuces & salad greens294 Mushrooms 306 Mustard greens316 Okra322 Onions340 Parsnips350 Peas362 Peppers376 Potatoes394 Radishes402 Spinach414 Squash (summer)426 Squash (winter)440 Sweet potato448 Tomatillos456 Tomatoes474 Turnips & rutabagas480 Yucca

486 Index

Onions oNIoNS

Store uncleaned ramps at room temperature with their bulbs submerged in water for up to 3 days. Cleaned ramps will last up to 5 days in the refrigerator, loosely wrapped in moist paper towels and sealed in a sealable bag. To prepare ramps, trim root end and remove any loose or wilted layers around the white and pink stems. Rinse ramps under cool running water to remove dirt and grit; pat dry.

CookINg bASICSRoAST Trim and peel onions, leaving

just enough of the root to keep the onions intact. Cut into wedges. Toss with olive oil, salt and pepper. Spread in a single layer on a rimmed baking sheet. Roast in a 400F oven until the onions are tender and browned, 30 to 45 minutes.

gRILL Cut trimmed and peeled onions into 1/2- to 1-inch-thick slices (see page 8). Run a metal skewer though each slice to keep them intact. Brush with olive oil and season with salt and pepper. Grill over medium heat until tender, turning once or twice, 15 to 20 minutes.

CARAmELIzE Add 1 tablespoon olive oil or butter per onion to a skillet. Heat over medium-high heat. Cook sliced onions, stirring frequently, until tender and starting to brown, 5 to 7 minutes. Cover and continue to cook over medium-low heat, stirring occasionally, until golden brown, 13 to 15 minutes. Uncover and cook over medium-high until golden, 3 to 5 minutes.

bRAISE LEEkS Trim and clean 4 large leeks. Place in a large skillet with 1/2 cup vegetable broth (or chicken broth) and 1sprig fresh rosemary. Bring to a simmer over high heat. Cover, reduce heat and cook until tender, about 12 minutes.

NuTRITIoN 1 cup of chopped raw onion contains about 90 calories.NuTRITIoNAL boNuSThe sulfur in onions has been shown to have anti-clotting properties in support of heart health. Onions are also a good source of biotinwhich helps the body metabolize fats and carbohydrates and contributes to hair healthas well as anti-inflammatory quercetin, which boosts immunity.

Best in fall: onions & shallots. Best in spring: leeks, scallions, ramps.

AT THE mARkET Choose onions and shallots that are firm and have brightly colored outer skin that is dry and papery. Avoid onions and shallots that have bruises or those that have begun to sprout. Choose leeks, ramps and scallions with roots intact, firm whites with no cracks or bruises and fresh green leaves that are not withered.

IN youR kITCHEN Store onions and shallots in a cool, dark, well-ventilated place for up to a month. Do not store in plastic bags or refrigerate. To prepare an onion or shallot, keep the root end intact and cut off the top, then remove the dry, papery layers. Remove and discard the outer layer of skin. Store leeks and scallions, wrapped loosely in a plastic bag, in the refrigerator for up to 1 week. To prepare leeks, cut off the root and dark green tops. Cut stem in half horizontally. Run each half under running water, fanning the layers, to remove dirt and grit. For scallions, cut off the root end and rinse.

A world without onions would be dull indeed. Countless dishes start with some type of onion sauting in a pan. Onions and their close cousinsshallots, leeks, scallions and the wild springtime leeks called rampsare all alliums, an offshoot of the lily family.

The most common type of onions are the globe-shaped common, or storage, onions that are white (mildest), yellow (strongest) or red (strong but sweeter than yellow onions). The name is apt. Storage onions are harvested and then kept under cool, dry, dark conditions that maintain their freshness for months. Although storage onions are considered to be at peak season in the fall, they are actually harvested year-round. Spring/summer onions are available March through August and have a milder, sweeter flavor than those harvested in the fall and winter. Sweet onionsthe most common varieties are Walla Walla, Vidalia and Mauihave a sweeter taste and lack the astringency of regular storage onions.

Onions grow best in soil that is rich in sulfur, which becomes part of the plant protein. Peeling the skin or chopping the flesh releases an enzyme that binds with the sulfur. Its that chemical reaction that makes you sniffle and weepand which also imbues the onion with its pungency and flavor. Although raw onions add an enticing bite on a bowl of chili or a burger, their best qualities come out when

they are cooked. As the water content in the onion evaporates during cooking, its natural sugars

are intensified and the flavor becomes much sweeter. This is especially true when the onion is caramelizedcooked low and slow until it turns a beautiful golden color.

Chapter 33

MINI oNIoN GrATINSACTIVE: 15 MINToTAL: 45 MIN

Turn a couple of big onions into an easy and cool-looking vegetable side dish with a crunchy gratin-like topping. The nutty taste of fontina cheese is a good match for the onions, but you can use any melty cheese you have on hand.

2 large white onions, cut into 4 thick rounds each

2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided

12 teaspoon ground pepper, divided

14 teaspoon salt

34 cup fine fresh breadcrumbs, preferably whole-wheat (see Tip)

12 cup shredded fontina cheese 1 tablespoon chopped fresh

rosemary or 1 teaspoon crumbled dried

1. Preheat oven to 450F. 2. Keeping onion rounds intact, place on a rimmed baking sheet. Combine 2 tablespoons oil, 1/4teaspoon pepper and salt in a small bowl. Brush both sides of the onions with the oil mixture. Bake, turning once, for 15 minutes.

3. Meanwhile, combine breadcrumbs, cheese, rosemary, the remaining 2 tea-spoons oil and 1/4teaspoon pepper in a small bowl.

4. Turn the onions over again and top each with some of the breadcrumb mixture. Reduce oven temperature to 400F and continue baking until lightly browned, 12to 15 minutes more.SErVES 4: 2 ROuNDS EACh

Calories 216, Fat 14g (sat 4g), Cholesterol 16mg, Carbs 15g, Total sugars 4g (added 1g), Protein 7g, Fiber 3g, Sodium 333mg, Potassium 172mg.

oNIo

NS

How to make onion rounds

2.Slice onion into 1/4- to 1/2-inch-thick rounds.

1.Cut both ends off of the onion and peel.

o N I o N S 9 v e g e t a b l e S8

fFresh breadcrumbs

to make your own fresh breadcrumbs, trim crusts from whole-wheat bread.

tear bread into pieces and process in a food processor until coarse crumbs form.

to make fine breadcrumbs, process until very fine.

f

GArLIC STIr-frIEd SNow PEAS & PEA GrEENS ACTIVE: 25 MINuTESToTAL: 25 MINuTES To MAkE AhEAd: Refrigerate extra pesto in an airtight container for up to 2 weeks or freeze for up to 6 months.

This fresh snow pea stir-fry is fragrant with garlic and ginger. Adding some garlic scape pesto at the end gives an added subtle garlicky flavor. Garlic scapes are green, spiral-shaped sprouts that appear on the top of garlic plants in the spring. Look for them at farmers markets in spring and early summer. Regular garlic cloves can be used as a substitute for garlic scapes in this recipe. Use any leftover pesto in scrambled eggs, add it to soup or stir into pasta sauce.

gARLIC SCAPE PESTo 12 cup chopped garlic scapes

or garlic cloves 12 cup extra-virgin olive oilSTIR-FRy 1 tablespoon canola oil 2 tablespoons chopped garlic

2 tablespoons chopped fresh ginger

2 cups snow peas or snap peas, trimmed

2 cups packed pea greens, pea shoots or pea sprouts

1 tablespoon reduced-sodium soy sauce

1. To prepare pesto: Pulse garlic scapes (or garlic cloves) in a food processor until well chopped. Add olive oil and process until somewhat smooth. (Makes about 2/3 cup.)

2. To prepare stir-fry: heat canola oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat until shimmering. Add chopped garlic and ginger; cook, stirring, until fragrant, 10 to 15 seconds. Add peas; cook, stirring, until bright green and the garlic is light brown, about 1 minute. Stir in pea greens (or sprouts) and 1 teaspoon of the pesto (or more to taste). Add soy sauce; cook, stirring, until the pea greens are starting to wilt, 30 seconds to 1 minute. SErVES 4: ABOuT 2/3 CuP EACh

Calories 138, Fat 5g (sat 0g), Cholesterol 0mg, Carbs 21g, Total sugars 1g (added 0g), Protein 7g, Fiber 3g, Sodium 148mg, Potassium 330mg. Nutrition bonus: vitamin C (45% daily value), Folate (26% dv).

PEAS

fPea shootsPea greens, also known as pea shoots, are the leaves,

tendrils and flowers of a mature pea plant. They

have a mild sweetness akin to snap or snow peas. Look for pea shoots at farmers markets or Asian markets.

Pea sprouts are smaller sprouted pea leaves and are easier to findmany large supermarkets stock them

year-round.

f

P E A S 1 1 v e g e t a b l e S1 0

PUBLICATION DATE: June 14, 2016ISBN: 978-0-544-71528-8Hardcover, 8" 10"516 pages, full-color throughout$35.00

PUBLICITY AND MARKETING National Media

National Print Advertising

Online Marketing and Social Media Promotion

PUBLICITY CONTACTWilliam Scarlett

william.scarlett@hmhco.com

(212) 420-5875

VEGETABLES BY ThE NUMBERS 65% of Americans are planning on eating more fruits and vegetables. 2.5+ cups is the amount of vegetables the average American should be eating each day, according to USDA guidelines.

Nearly 90% of Americans dont get the recommended amount of vegetables in their daily diets.

fWhats Inside: Over 200 delicious recipes,

each with complete nutrition analysis.

Basic instructions tell how to roast, steam, grill and saut each vegetable.

Step-by-step techniques show the best way to prep, from coring parsnips to trimming artichokes.

Sumptuous photos throughout.

Learn how to identify different varieties of vegetables and the best ways to use each.

Get started growing your own with gardening advice.

Cabbage is packed with vitamin K, which is important for healthy bones. Youll learn the nutrition highlights of each vegetable.

DELICIOUS & hEALThYOur secret to eating better and getting healthier every day is to load up on

vegetables. This book gives you the recipes and simple advice to make vegetables an irresistible part of all your meals.

Follow us @hmhcooks www.hmhco.com/cooking

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