50 Best Plants on the Planet (15 page)

3
.
Meanwhile, remove the zest from one orange using a Microplane, or finely mince the zest. Put it in a medium bowl. Cut that orange in half and squeeze the juice into the bowl. Working over the bowl, cut the remaining two oranges into supremes
(see page
230
)
and put them in a separate bowl. Squeeze any remaining juice from the membranes into the bowl with the zest and juice. You'll need about
⅓
cup juice, so add fresh orange juice if more is needed.

4
.
In a saucepan, melt the butter on medium-high heat. Stir in the cornstarch. Add the zest and orange juice and simmer until thickened, stirring constantly. The sauce should be thick enough to coat the back of a spoon.

5
.
In a large bowl, gently toss together the Brussels sprouts, orange segments, and sauce. Season with a pinch of pepper flakes. Taste and adjust the seasoning as needed.

COOK'S NOTE
Blood oranges or navel oranges also work well.

With its spicy-sweet flavor profile and toothsome texture, cabbage is wonderful served raw or cooked for a short time without using much liquid. It is often bargain-basement priced, especially considering that only the central core goes to waste. Store it properly and it will last for
2
weeks in the refrigerator, standing ready for use in a wide range of hot and cold dishes.

Although not as high in vitamin and mineral content as its
Brassica
cousins (Brussels sprouts, bok choy, broccoli, and mustard greens), cabbage still is big on vitamins A, C, and K as well as fiber and the sulforaphane and isothiocyanate group of phytochemicals.

Powerful antioxidants that have been shown to protect against cancers of the breast, colon, and prostate make cabbage an outstanding ultra-low-calorie food that is hearty and filling.

NUTRITIONAL INFORMATION

(per
1
cup raw, chopped)

calories
22

fat calories
1

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
16

total carbohydrates (g)
5

fiber (g)
2

sugars (g)
3

protein (g)
1

vitamin A IUs
2
%

vitamin C
54
%

calcium
4
%

iron
2
%

Glucosinolates and isothiocyanates in cabbage help reduce cholesterol levels in the blood. When pickled in the form of kimchee, cabbage nurtures powerful probiotic bacteria that help digestion and fat metabolism and boost immune function. And red cabbage adds a rich dose of cancer-protective anthocyanin antioxidants to the health complement.

Isoflavones and kaempferol, two flavonoid-class compounds in cabbage, reduce inflammation and help regulate insulin for more even blood glucose levels, a boon for people with pre-diabetes or type
2
diabetes.

Year-round

Look for heads that are tightly closed, without discoloration or soft spots, and those that seem heavy for their size, with crisp leaves. Refrigerate them, dry and unwashed, in a plastic bag in the crisper drawer up to
2
weeks.

Remove the first layer of leaves if they are discolored or wilted. Wash the exterior with cold water. Cut the cabbage into quarters from top to bottom, then cut away and discard the solid white core. To shred, place the flat side on a cutting surface and cut crosswise into narrow shreds.

Stir-fry, braise, or steam cabbage. To stir-fry, core and shred
½
head. Heat
1
½
tablespoons vegetable or canola oil in a wok or large, deep skillet on high heat; swirl to coat the pan. Add
1
large garlic clove (minced) and stir-fry for
20
seconds. Add the cabbage and stir-fry for about
2
minutes; add
2
to
3
tablespoons vegetable broth. Cook, stirring occasionally, until the broth evaporates and the cabbage starts to brown and is cooked through. Season with salt and freshly ground black pepper.

If cooking red cabbage, include acid in the cooking liquid to prevent discoloration (it turns an unpleasant blue hue). In a large, deep skillet, heat
2
tablespoons extra-virgin olive oil on medium-high heat. Add
1
large garlic clove (minced) and cook until it softens, about
40
seconds. Add
6
cups cored and shredded red cabbage,
½
cup apple juice,
1
teaspoon cider vinegar,
1
cored (unpeeled) Fuji or Gala apple (cut into
¾
-inch chunks),
¾
teaspoon caraway seeds, and season with salt and freshly ground black pepper. Toss and bring it to a simmer. Decrease the heat to medium, cover, and cook for about
15
minutes, or until just tender. Uncover and cook on medium-high heat until the liquid evaporates. Taste and add more cider vinegar, if desired.

Instead of just mayonnaise, use a combination of light mayonnaise and plain nonfat yogurt. Use up leftover coleslaw in sandwiches along with cold meat or grilled eggplant.

Augment slaw with peeled and grated jícama, chopped cilantro, minced jalapeño, and fresh lime juice. If desired, garnish with toasted pumpkin seeds
(see page
257
)
.

Farro is an ancient grain that is said to have fed the Roman soldiers. It has a delightful chewy texture and nutty flavor. Most farro is sold semi-peeled (semi-pearled). If the package doesn't designate it as “semi-pearled,” look at the cooking directions. If it says that it cooks in about
20
minutes, that's the ticket.
Pistou
is the French version of pesto, a mixture of crushed fresh basil, garlic, cheese, and olive oil that is most often used as a garnish atop soup.

Yields
12
servings

NUTRITIONAL INFORMATION

(per serving)

calories
220

fat calories
90

total fat (g)
10

sat fat (g)
2.5

cholesterol (mg)
5

sodium (mg)
690

total carbohydrates (g)
25

fiber (g)
6

sugars (g)
5

protein (g)
9

vitamin A IUs
80
%

vitamin C
30
%

calcium
15
%

iron
10
%

1 cup semi-pearled farro

1
½
tablespoons canola or vegetable oil

2 medium-large onions, coarsely chopped

4 medium carrots, peeled, coarsely chopped

1 medium fennel bulb, trimmed, halved, cored, and thinly sliced

1 large garlic clove, minced

1
bouquet garni
(2 sprigs fresh thyme plus 2 bay leaves, tied in a double layer of cheesecloth and secured with cotton string)

One 14
½
-ounce can diced tomatoes with juice

3 quarts fat-free, low-sodium chicken or vegetable broth

2
½
cups cored, coarsely chopped green cabbage

One 15-ounce can garbanzo beans, drained, rinsed

Coarse salt (kosher or sea)

Freshly ground black pepper

3 medium garlic cloves, peeled

3 cups (packed) fresh basil leaves

½
teaspoon coarse salt

5 tablespoons extra-virgin olive oil

⅔
cup grated Parmesan cheese

1
.
Put the farro in a medium bowl and cover it with cold water to
1
inch above the surface of the farro. Set aside.

2
.
In a
4
- to
6
-quart saucepan or Dutch oven, heat the oil over medium-high heat. Add the onions, carrots, and fennel. Cook, stirring occasionally, until they are softened but not browned,
6
to
10
minutes. Add the garlic and cook
1
additional minute.

3
.
Drain the farro and add it to the pan. Add the
bouquet garni
, the tomatoes with juice, and broth. Bring them to a boil on high heat; reduce the heat to medium-low and simmer for
15
minutes. Add the cabbage and simmer until the farro is tender, about
15
minutes. Add the beans; season with salt and pepper. Cook for
1
additional minute.

4
.
To make the pistou: With the motor running, add the garlic through the feed tube of a food processor fitted with the metal blade. Once the garlic is minced, add the basil and salt; process until it is finely chopped, scraping down the sides as needed. With the motor running, add the oil in a thin stream. Add the cheese and process just until mixed. Place the pistou in a serving bowl.

5
.
Ladle the soup into bowls. Place a small spoonful of pistou atop each serving. Pass the remaining pistou for additional topping, as desired.

The tart-sweet vegetal taste of fried green tomatoes creates the perfect accompaniment for raisin-enhanced coleslaw. The slaw is lean—dressed with a neutral oil and lime juice—lending just-right simplicity to allow the crunchy coating on the tomatoes to shine through. The shape of the tomatoes will determine how many are needed. If they are wide without much height, additional tomatoes may be needed.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
160

fat calories
70

total fat (g)
8

sat fat (g)
1

cholesterol (mg)
25

sodium (mg)
40

total carbohydrates (g)
20

fiber (g)
3

sugars (g)
12

protein (g)
3

vitamin A IUs
10
%

vitamin C
60
%

calcium
4
%

iron
6
%

½
cup golden raisins

2 tablespoons canola oil or vegetable oil

2 tablespoons fresh lime juice

Coarse salt (kosher or sea)

Freshly ground black pepper

3 cups cored, shredded green cabbage

2 cups cored, shredded red cabbage

¾
cup chopped fresh cilantro

About 1
¼
pounds medium-large or large green tomatoes, enough to make eight
½
-inch slices

½
cup cornmeal

1 large egg

2 tablespoons canola oil or vegetable oil

1
.
To make the slaw: Put the raisins in a small bowl; cover with hot water and set aside.

2
.
In a large bowl, whisk together the oil and lime juice; season with salt and pepper. Add the green and red cabbage and cilantro. Toss and set aside.

3
.
To make the tomatoes: Slice off the stem end of each tomato (the top
¼
inch). Cut the tomatoes into
½
-inch-thick crosswise slices and drain them on paper towels. In a shallow pan or pie plate, season the cornmeal with salt and pepper. In a separate bowl, beat the egg and
1
tablespoon water with a fork.