Tabla de contenidos para 2021 en BH&G Veggie-Full

Last year 36 percent of Americans ate at least one vegetarian meal a week, and 6 to 8 million adults chose to entirely forgo meat, fish, and poultry. One good reason: Plant-based eating scores serious points for helping you lose weight and reduce the risk of heart disease and diabetes. But you don’t have to go all or nothing. Even a shift toward eating more whole grains, beans, and vegetables and less meat can improve your health stats, says Debbie Petitpain, M.S., RDN, a spokesperson for the Academy of Nutrition and Dietetics and a culinary nutritionist in Charleston, South Carolina. This change does mean you have to pay closer attention to what you eat. “Often new vegetarians don’t realize they need to focus on getting enough nutrient-dense foods,” says Libby…

SMASHED BEAN SPREAD HANDS ON 10 minutes COOK 45 minutes 2 cups fresh shelled lima or butter beans, washed3 Tbsp. olive oil2 Tbsp. chopped fresh thyme3 cloves garlic, minced½ lemon, zested and juiced (1 tsp. zest; 1½ Tbsp. juice)½ tsp. salt¼ tsp. freshly ground black pepperToasted baguette slicesFresh flat-leaf parsley leaves 1. In a large pot place beans and enough water to cover by 2 inches. Bring to boiling; reduce heat. Cover and simmer for 35 minutes or until very tender. Drain well; place beans in a food processor. Add olive oil, thyme, garlic, lemon zest and juice, salt, and pepper. Process until smooth. Spread over baguette slices; sprinkle with parsley. If desired, top with additional lemon zest, olive oil, and pepper. Makes 16 servings (about 1½ Tbsp. each). PER…

LETTUCE Sturdy enough to hold their own against a chunky dip, the small inner leaves of romaine have a welcome crunch. (Or try baby gem lettuce.) FLAKY SALT You salt everything else, don’t you? Include a dish of flaky finishing salt (e.g., Maldon). Snackers can sprinkle it on veggies as they please. NEW-TO-YOU VEG Crispy raw kohlrabi tastes like a mild broccoli stem (and never met a creamy dip it didn’t like). Cut off greens, peel bulb, and slice into thin coins.…

1 SOW Choose a spot that gets 8 hours of sunlight and sow seeds once soil temperatures reach 70°F. Start three seeds per spot, then thin weaker seedlings. (Nursery starts work, too, but the unusual varieties are hard to find.) 2 WATER GENEROUSLY Cucumbers require regular, deep watering. 3 PREVENT MILDEW Full sun and good air circulation will help prevent downy and powdery mildew. Drip irrigation also helps by avoiding water splashing on leaves. 4 MONITOR FOR PESTS Spotted and striped cucumber beetles are a threat to young plants. Mulch around plants to discourage egg-laying and pick off any bugs on plants. Alternatively, place floating row covers (lightweight garden fabric) over seedlings to keep bugs off; remove when flowering begins. 5 HARVEST OFTEN Once plants get going, picking fruit at…

THE STALKS ARE LONG, but the season is short. From April to June you’ll find an abundance of field-grown rhubarb at farmers markets (or in your garden!). Field- or garden-grown stalks tend to have more flavor than hothouse rhubarb, which is what you’ll see most often in grocery stores January through June. FOR THE TENDEREST, sweetest stalks, look for firm, young ones—less than 2 inches wide. Peak-season rhubarb does not need to be peeled, but by midsummer the stalks tend to be tough and fibrous. Remove and discard the leaves right away. They contain oxalic acid, which is toxic. STORE IN THE FRIDGE in a plastic bag up to 3 days or freeze to enjoy year-round. Cut into 1-inch pieces, place on a baking pan lined with parchment paper, and…

USE ONLY TESTED RECIPES FROM A RELIABLE SOURCE, such as the ones in this article and those from the United States Department of Agriculture (USDA). Do not alter the vinegar, salt, produce, or water proportions in your recipe. USE PICKLING SALT OR NATURAL FINE SEA SALT FOR FERMENTATION. It must be free of additives such as potassium, iodine, and anticaking agents, which could impede the fermentation process. SELECT AND CLEAN PRODUCE CAREFULLY. Use only unblemished fruits and vegetables for fermenting; bruises and cuts can breach their natural antimicrobial barriers. Look for firm but ripe fruits and vegetables; soft or overripe produce may contain undesirable yeasts and/or molds. Thoroughly rinse all produce that is to be used for fermentation. Most microbial pathogens are found on the surfaces of fruits and vegetables.…

BIG-BATCH ROSEMARY LEMONADE Kaleb uses fresh rosemary, club soda, and an almond-infused simple syrup—or Amaretto liqueur—in this sipper. HERB-ROASTED SHRIMP AND SUCCOTASH RELISH Top oven-roasted shrimp with a bright take on succotash, complete with barely cooked veggies and a vinegary punch. GRILLED ZUCCHINI AND GOAT CHEESE TOASTS “Like everyone who grows squash,” Kaleb says, “I end up with too much of it. I’m always looking for new ways to use it.” Here za’atar, a Middle Eastern spice blend with a tinge of citrus, adds oomph. ROASTED CARAWAY CARROTS WITH TANGY FENNEL AIOLI Kaleb briefly roasts carrots before finishing them under the broiler. His two-step process ensures a crisp-tender texture and a bit of char. Serve them warm or at room temp with a fennel-packed dip.…

CHERRY Can’t wait for that first tomato? Cherry varieties ripen in about 60 days (versus 90-plus days for beefsteaks). Sweet Pea Currant, right, produces foot-long clusters packed with sweet, dime-size fruit. The new ‘Fire Fly’ hybrid has pale yellow, translucent skin; the 1-inch fruits have a slightly acidic flavor. SALADETTE These midsize tomatoes are bigger than cherry varieties (2–4 oz.) and juicier than paste types. Black Vernissage, left, has dark red skin with green stripes and a slightly smoky flavor. BEEFSTEAK These whoppers (some tip the scales at 6 lb.) are the supreme slicing tomato—meaty and toothsome. Granny Cantrell’s German Red, right, sets large fruit (up to 2 lb.) with rich, well-balanced flavor. Yellow Brandywine, left, is the golden version of the popular Pink and Black Brandywine beefsteaks. The fleshy…

AVALANCHE The creamy white beet is an award winner for its aromatic flavor, free of earthy notes. CHIOGGIA Also known as the candy cane beet, its color scheme makes it less likely to stain hands and surfaces. BADGER FLAME Colored like a dancing flame, this stunner has the best raw flavor. Shave it into ribbons for a salad. TOUCHSTONE GOLD Extra sweet and less earthy than reds, it retains its bright color after cooking. RED ACE This diva of the red varieties has the deepest-color flesh and grows quicker than others. Tips for Growing When to Plant Beets are a cool-season crop. If you live in cold climates (Zones 6 and colder), plant in spring or summer to harvest in summer or fall, respectively. If you live in hot climates…

LEMON-POPPY SEED ZUCCHINI MUFFINS Pictured on p. 90. HANDS ON 20 minutes BAKE 20 minutes at 400°F 2 cups all-purpose flour½ cup granulated sugar1 Tbsp. baking powder1 tsp. salt1 tsp. lemon zest2 eggs, lightly beaten½ cup plus 1 Tbsp. milk⅓ cup vegetable oil1 tsp. vanilla1 cup packed shredded zucchini (8 oz.)2⁄3 cup golden raisins2 tsp. poppy seeds½ cup powdered sugar 1. Preheat oven to 400°F. Line twelve 2½-inch muffin cups with paper bake cups; coat papers with nonstick baking spray. (Or lightly grease twelve 2½-inch muffin cups.) 2. In a large bowl stir together flour, granulated sugar, baking powder, salt, and lemon zest. Make a well in the center of flour mixture. 3. In a medium bowl combine the eggs, ½ cup milk, oil, and vanilla. Add egg mixture all…

SPRING TARRAGON-POTATO SALAD HANDS ON 15 minutes STEAM 15 minutes 1½ lb. tiny red and/or yellow new potatoes, halved or quartered½ cup fresh shelled English peas or frozen peas2 Tbsp. champagne vinegar or white wine vinegar2 tsp. Dijon mustard½ tsp. salt¼ tsp. pepper2 Tbsp. extra virgin olive oil1 Tbsp. chopped fresh tarragon1 cup baby arugula, torn1 stalk celery, thinly bias-sliced2 hard-cooked eggs, peeled and coarsely chopped1 small shallot, thinly sliced 1. Place a steamer basket in a 4- to 6-qt. pot. Add water to just below the basket. Bring water to boiling. Place potatoes in the steamer basket. Cover and steam for 15 minutes or until potatoes are tender, adding peas the last 3 minutes of steaming. Spread potatoes and peas on a rimmed baking sheet and let cool. 2.…

KNOW YOUR CHICORIES Bitter flavors have a tendency to be polarizing. Perhaps that’s why chicories—relatives of the lettuce family and including endive, escarole, frisee, and radicchio—don’t have the same popularity as their milder cousins. If you consider yourself bitter-averse, we hope these recipes entice you to reconsider. Balanced with salty, sour, or rich ingredients and cooked in ways that tame their bite, chicories yield deep caramelized flavors and a bit of innate sweetness. Now is the time to enjoy grocery store varieties and shop your seasonal farmers markets for lesser-known types that off er a wide spectrum of pungent flavors and textures. SPECKLED RADICCHIO Tender, freckled leaves are best eaten raw in salads or cooked gently. ESCAROLE At first glance it could be mistaken for lettuce; it’s a good choice…

AIRLOCK LIDS Airlock lids for fermenting allow carbon dioxide (a fermentation byproduct) to escape without letting air in. Look for airlock lids that fit Mason jars at masonjars.com. SLIDER BAGS For the Spicy Fermented Pickles (opposite), fill a Hefty Slider Bag with water to keep the cucumbers submerged. The Clicks Closed technology ensures the bag is airtight and won’t leak.…

WHITE BEAN-TOMATO TOASTS START TO FINISH 25 minutes 1 15-oz. can cannellini beans, rinsed and drained2 Tbsp. lemon juice2 Tbsp. olive oil2 cloves garlic, peeled2 Tbsp. fresh oregano leaves4 ½-inch-thick slices hearty whole grain bread1 cup fresh baby spinach leaves (tip, above)1 cup halved or quartered red and/or yellow cherry tomatoes¼ cup grated or finely shredded Parmesan cheeseBlack pepper 1. Preheat broiler. In a food processor combine beans, lemon juice, olive oil, garlic, and oregano. Cover and blend until smooth. 2. Arrange bread on a baking sheet. Broil 3 to 4 inches from the heat for 2 to 3 minutes or until toasted, turning once. 3. Spread bread slices with bean mixture. Top each with spinach, tomatoes, cheese, and black pepper. Makes 4 servings. PER SERVING 262 cal., 10 g fat…

BUTTERMILK-MISO RANCH start to finish 20 minutes ⅓ cup buttermilk¼ cup white miso paste(p. 57)1 tsp. white vinegar½ tsp. onion powder½ tsp. garlic powder½ tsp. fine sea salt1 tsp. cracked black pepper1 cup sour cream1 cup mayonnaise¼ cup chopped fresh flat-leaf parsley¼ cup chopped fresh dill¼ cup snipped fresh chives 1. In a large bowl whisk the first seven ingredients (through cracked black pepper) until smooth. Add sour cream and mayonnaise; stir to combine. Fold in parsley, dill, and chives. Makes 2½ cups. PER 2 TBSP. 109 cal., 10 g fat (2 g sat. fat), 12 mg chol., 248 mg sodium, 3 g carb., 0 g fiber, 2 g sugars, 1 g pro. GRILLED LEMON AIOLI hands on 15 minutes grill 2 minutes 1 large lemon, cut in half3 large egg…

Plant cucumbers in a large pot with an obelisk or tomato cage to give them their own space in an edible garden or to add greenery on a patio. Branches from a smokebush lashed together with twine, above, form a tower ideal for the vines. To encourage climbing, weave stems through the structure. Although cucumbers will grow in large containers, they’re typically more prolific in the ground. A grid of cedar 1×2 lath provides support. Plant rambling types of cucumbers—like this lemon cucumber, above—1 foot apart to promote air circulation and prevent mildew. Cucamelons have smaller leaves than other varieties, but the foliage, above, is especially lush. “The plants cover a trellis better than any cucumber I’ve seen,” McCabe says. In a large container, there may be room for companion…

“RHU-BERRY” STREUSEL MUFFINS HANDS ON 20 minutes BAKE 25 minutes at 375°F COOL 10 minutes 2½ cups all-purpose flour¼ cup packed brown sugar¾ tsp. ground cardamom⅛ tsp. salt¼ cup cold butter, cut up¼ cup finely chopped fresh rhubarb½ cup granulated sugar2½ tsp. baking powder¼ tsp. salt2 eggs¾ cup plain Greek yogurt6 Tbsp. butter, melted1½ cups ½-inch pieces fresh rhubarb½ cup fresh blueberries 1. Preheat oven to 375°F. Line fifteen 2½-inch muffin cups with paper bake cups and lightly spray with nonstick cooking spray or lightly grease muffin cups in pan. 2. For streusel topping, in a small bowl combine ½ cup flour, the brown sugar, ¼ tsp. cardamom, and the ⅛ tsp. salt. Cut in ¼ cup cold butter pieces until mixture resembles coarse crumbs. Stir in ¼ cup finely…

FERMENTED BRUSSELS SPROUTS AND CARROTS PREP 15 minutes STAND 2 weeks 4 cups water2 Tbsp. pickling salt1 Tbsp. sugar½ tsp. crushed red pepper1 lb. fresh Brussels sprouts, trimmed and halved2 cups peeled fresh baby carrots, halved diagonally 1. For brine, in a large saucepan stir together water, salt, sugar, and crushed red pepper. Heat and stir over medium until sugar and salt dissolve. Remove and cool. 2. Pack sprouts and carrots in two 1-qt. wide-mouth canning jars. 3. Pour brine over vegetables, leaving 1 inch headspace. Insert a canning weight (info, left) or a 4-oz. canning jar into each jar to keep vegetables submerged (do not remove weight or jar). Add airlock lid (info, left). Let stand in a cool, dark place for 2 weeks. Chill to store. Makes 5…

MUSHROOM-MISO SOUP START TO FINISH 20 minutes 6 oz. thin rice noodles2 cloves garlic, thinly sliced¼ cup white miso paste1 lb. white button mushrooms, thinly sliced4 green onions, thinly bias-sliced (½ cup)Juice of 1 limeCrushed red pepper and/or sesame seedsSoy sauce (optional) 1. Cook noodles according to package directions; drain. 2. Meanwhile, in a 4- to 5-qt. pot bring 6 cups water, the garlic, and ½ tsp. salt to boiling. In a small heatproof bowl whisk together miso and ½ cup boiling water mixture until smooth. Stir into pot. Add mushrooms and green onions. Bring to boiling; reduce heat to medium. Cook 2 minutes. Stir in noodles and lime juice; heat through. 3. Divide among soup bowls. Sprinkle with crushed red pepper and/or sesame seeds and additional green onions. If…

THINK AHEAD “Gather your recipes, ingredients, and equipment in advance,” Kaleb says. “Pickling is time-sensitive, so avoid hitting the pause button midpickling while you run to the store for a lastminute ingredient.” KEEP IT FRESH If you don’t have a garden, shop your farmers market or a farm stand for the freshest veggies you can find. “If you use produce that’s been sitting around, your pickles won’t have the same great crunch,” Kaleb says. RECRUIT THE KIDS “Small hands are an asset when you’re putting food in jars,” Kaleb says. If little ones aren’t up for assembly-line work, get them involved decorating labels.…

DIG DEEP Plant your tomatoes deep enough that half the plant is underground. Tomatoes are able to develop roots all along their stems, and it makes a stronger plant. ANGLE IN If your seedlings are leggy, dig a shallow trench and lay the plant sideways. It will quickly straighten. SNIP OFF Remove shoots growing between the main stem and a branch. They take energy away from the plant. ADD SUPPORT Tomatoes are vining plants that grow best up a structure. Dependable options include bamboo tepee trellises ($20–$40; amazon.com) and stacking ladders. BE WATER WISE A good layer of mulch and regular watering are important while fruit develops. Rule of thumb: 1 inch of water per week (about 20 minutes of sprinkler time three times a week).…

GINGER-BEET COOLER START TO FINISH 15 minutes 1 medium red beet, scrubbed and cubed (1 cup)1 1-inch piece fresh ginger, peeled and cut up¾ cup fresh lime juice (about 6 limes)1 32-oz. bottle Fuji apple juice (such as Red Jacket Orchards) or other unfiltered, unsweetenedapple juiceLime wedgesThinly sliced Chioggia beet (optional) 1. In a blender combine beet, ginger, and lime juice. Cover and blend until smooth, adding a little water if necessary. Pour through a fine-mesh sieve. (You should have about 1 cup juice.) Discard pulp. 2. In a large pitcher stir together beet mixture with apple juice. Serve over ice and garnish with lime and, if desired, beet slices. Makes 6 servings. PER SERVING 85 cal., 0 g fat, 0 mg chol., 14 mg sodium, 22 g carb., 1 g…

Give light, moisture, and warmth to a few root vegetables from the store (or your basement or cellar if you’ve grown your own), and they’ll sprout leafy tops you can eat. The action happens fast—most sprouts begin to appear within a week—which makes growing them a fun indoor project for stir-crazy kids as well as any gardener eager for spring. METHOD #1 JUST THE TOPS With this method, the foliage won’t be as lush, but you’ll get to eat most of the vegetable. Slice an inch or so off the top and set that tip in an inch of water in a saucer, refilling as needed. METHOD #2 WHOLE VEGETABLES Bury the root vegetable in a pot of peat-based potting mix, leaving the top exposed. Water regularly to keep soil…

Turns out, it makes a delicious cup to nestle protein-packed ham and eggs while supplying an ample dose of healthy fat and nutrients. The perfect a.m. package! AVOCADO EGG BAK ES PREP 10 minutes BAKE 15 minutes at 425°F Nonstick cooking spray2 thin slices deli ham1 avocado, halved and seeded2 eggs½ tsp. everything bagel seasoning Sliced green onions (optional) 1. Preheat oven to 425°F. Coat a 9×5-inch loaf pan with cooking spray. Pat ham slices with paper towel to dry. 2. Scoop out enough of the flesh of each avocado half to leave ½-inch shell.* (If necessary, shave a thin slice off bottom of each half so it sits flat in pan.) Place a slice of ham in each half and gently press to secure in avocado. Place halves in…