50 Best Plants on the Planet (21 page)

 About 1 tablespoon extra-virgin olive oil

Canola oil or vegetable oil for oiling barbecue grate

1
.
Preheat a grill for indirect medium heat (with a gas grill, light only one side; with charcoal, arrange coals along two sides, leaving an area in the center without any coals).

2
.
Bring
2
cups salted water to boil in a
5
- to
6
-quart saucepan or Dutch oven on high heat. Using tongs, dip each chard leaf in the boiling water just to make it limp enough to be flexible, about
15
seconds. Drain the leaves in a colander and refresh with cold running water. Drain again and pat dry.

3
.
Add the rice to the boiling water (there should be about
1
¾
cups). Once the water returns to a boil, skim off any foam that forms on the surface. Cover and reduce the heat to low. Gently simmer until the rice is tender,
30
to
35
minutes. Drain off any remaining water. Season with salt, if needed.

4
.
Meanwhile, flatten out a chard leaf shiny-side down on a paper towel, overlapping the portion where the rib was removed to make a solid sheet. If necessary, patch any flimsy portion with part of an additional chard leaf. Place a mozzarella slice in the center and top it with some olives, tomatoes, thyme, pepper flakes, and salt. Fold over the bottom, top, and sides to enclose the cheese. Put it seam-side down on a plate. Repeat with the remaining chard, making five more packets. Brush with olive oil.

5
.
Clean the grill grate and lightly oil it. Grill the packets, cautiously turning once, until they are thoroughly heated and the chard is a little crisp, about
3
to
4
minutes on each side. Serve atop the rice.

COOK'S NOTE
Remove the chard's central rib by cutting out just the lower thick part of the stalk, leaving the leaf attached at the top.

Chard and pasta are a classic duo in Italian cuisine. This version utilizes a tasty salad-like tomato concoction, both in the sauce and as a garnish. If desired, beet greens, dandelion leaves, or spinach can be substituted for the chard.

Yields
10
first-course servings

NUTRITIONAL INFORMATION

(per serving)

calories
250

fat calories
60

total fat (g)
7

sat fat (g)
2

cholesterol (mg)
5

sodium (mg)
370

total carbohydrates (g)
39

fiber (g)
6

sugars (g)
3

protein (g)
10

vitamin A IUs
90
%

vitamin C
30
%

calcium
15
%

iron
15
%

2 cups baby heirloom tomatoes or cherry tomatoes, halved

⅓
cup finely chopped fresh Italian parsley

2 teaspoons champagne vinegar or sherry vinegar

Coarse salt (kosher or sea)

Freshly ground black pepper

3 tablespoons extra-virgin olive oil

4 large garlic cloves, thinly sliced

1
½
pounds chard, thick central ribs removed and discarded, leaves washed and coarsely chopped, about 10 to 11 cups

2 tablespoons tomato paste

About
½
teaspoon dried red pepper flakes

1 pound dry multi-grain or whole-wheat fettuccine

½
cup grated Parmesan cheese

1
.
In a medium bowl, toss the tomatoes with the parsley and vinegar; season with salt and pepper. Set aside.

2
.
Put a large pot of salted water on high heat and bring it to a boil. Meanwhile, in a large, deep skillet or Dutch oven, heat the oil on medium-high heat. Add the garlic and cook for
20
to
30
seconds to soften but not brown the garlic. Add the chard and toss. Cover and cook, stirring occasionally, until the chard is heated through and wilted, about
5
minutes. Add
¾
cup hot water, the tomato paste, and pepper flakes; stir to combine. Add the fresh tomato mixture, reserving
⅓
cup for garnish. Bring it to a boil; cover and reduce the heat to medium-low. Simmer gently for
12
to
14
minutes.

3
.
Meanwhile, cook the fettuccine in the boiling salted water until it is al dente (following the package directions). Drain, reserving
1
cup of the cooking water. Add the fettuccine to the chard mixture and gently toss. If needed, add enough of the reserved cooking water to make a creamy consistency. Off heat, add the cheese and gently toss. Taste and adjust the seasoning as needed.

4
.
Place the mixture in individual shallow bowls and top with the reserved tomato mixture. Serve immediately.

Capsaicin is that incendiary compound in chiles that creates the sensation of heat. Turns out that it is part of what makes chiles so healthful as well. Active compounds in chiles called capsinoids help the immune system, keep blood vessels clear, lower blood pressure, and even counteract ulcer pain by decreasing acid and promoting healing in the lining of the stomach.

The amount of capsaicin varies in chile varieties. Pharmacist Wilbur Scoville developed a system for measuring a pepper's power. The system notes the parts per million and converts them into Scoville units. Here's the scorecard for fresh chiles: Anaheim (500 to 2,500), habañero (100,000 to 200,000), jalapeño (3,000 to 12,000), poblano—often referred to as pasilla—(1,000 to 3,000), red Fresno (3,000 to 12,000), serrano (15,000 to 20,000).

NUTRITIONAL INFORMATION

(per 1 cup raw jalapeño, sliced)

calories 27

fat calories 5

total fat (g) 1

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 1

total carbohydrates (g) 6

fiber (g) 3

sugars (g) 3

protein (g) 1

vitamin A IUs 14%

vitamin C 66%

calcium 1%

iron 4%

Capsaicin in the diet demonstrates an ability to kill the salmonella microbe in animal studies. This means eating peppers with your meal could help stop these dangerous bacteria dead in their tracks should they happen to make their way into your meal.

Studies of capsaicin demonstrate its knack for interfering with the transcription action of viruses that allows them to replicate as they take over the body's cells. Similar actions of chile phytochemicals are believed to help stop the proliferation of the types of aberrant cells that occur in tumors.

Chile burn is a good hurt; it actually kills pain outside and inside. As a common soother for sore joints and muscles from arthritis or even a vigorous workout, capsaicin is a popular topical analgesic. But it also helps relieve pain from the inside by stimulating the release of neuropeptides associated with pain relief and inflammation reduction.

Year-round

Select fresh chiles that are firm and glossy without soft spots or shriveling. Occasionally a jalapeño has a scar crack at the stem end, which doesn't affect freshness, but other varieties should be crack-free. Refrigerate unwashed, loosely wrapped in paper towels inside a partially closed plastic bag, up to 8 days.

Wash with cold water. Use caution when cutting fresh chiles. Upon completion, wash your hands and work surface thoroughly. Do
not
touch your face or eyes. Cooks with delicate skin should use gloves when working with fresh chiles, especially when working with those that rank high on the Scoville scale. Remove the stem. Many cooks like to remove the seeds and veins to reduce the burn, while others consider this a travesty and prefer the natural “heat,” using fewer chiles to make adjustments. To remove the seeds and veins, cut stemmed chiles into lengthwise quarters; cut out veins and seeds, then cut into desired shapes.

Chiles are often combined with other ingredients and eaten raw. When cooked, they are often sautéed, grilled, roasted, or broiled. To roast small chiles, put them in a heavy dry skillet (not nonstick, cast iron preferred) or grill pan on medium heat; turn when sporadic dark areas appear and the chiles are slightly softened, and repeat on the opposite sides. Small chiles are generally not peeled. To roast larger chiles, use a barbecue, gas flame, or grill pan; turn with tongs when sporadic dark areas appear and the chiles are slightly softened, and repeat on the opposite sides. Place them in a plastic bag or kitchen towel and let them sit for 5 minutes to steam; peel and seed.

Adjust an oven rack to 4 to 5 inches below the broiler element. Preheat the broiler. Place 6 tomatillos (husked, rinsed, wiped clean if needed) and 1 serrano chile on a rimmed baking sheet. Broil until blackened in spots and blistered, about 5 minutes. Turn over and roast the other sides, 3 to 4 minutes more, or until blistered and soft. Let them cool on the baking sheet; remove the seeds from the chile. Put everything in a blender, including the juices. Add
¼
cup chopped fresh cilantro and
¼
cup water; blend to a coarse purée. Place the puréed mixture in a nonreactive bowl. Add
¼
cup chopped onion and season with salt.

Cook spaghetti squash by cutting it in half lengthwise; place it cut-side down on a rimmed baking sheet coated with cooking spray and pierce the skin in several places. Bake in a 375-degree-F oven until tender, about 45 minutes. When cool enough to handle, rake the spaghetti-like strands into a bowl. Top with Grilled Tomato Salsa
(page 108)
.

Bring 1 quart chicken or vegetable broth to a boil in a large saucepan. Add
⅓
cup long-grain brown rice and
½
seeded serrano chile (minced); reduce the heat to medium-low and simmer until the rice is tender, about 18 minutes. Cautiously transfer about 1
¾
cups of the mixture to a blender. Add 12 ounces silken tofu (cubed),
¼
cup fresh lemon juice, and
½
teaspoon ground turmeric. Whirl until smooth, holding down the lid of the blender with a pot holder. Whisk the blended mixture into the remaining sauce. Reheat and spoon over grilled chicken breasts or thighs, or grilled eggplant slices.

Escabeche is a Latin American cabbage slaw with plenty of pizzazz. Served atop tacos, tostadas, or nachos, it adds not only the spicy punch of chiles but also the sweetness of carrots and fresh herbs. Make it at least 2 hours (or up to 4 days) ahead and refrigerate it in an airtight container.

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 210

fat calories 70

total fat (g) 7

sat fat (g) 2.5

cholesterol (mg) 15

sodium (mg) 420

total carbohydrates (g) 29

fiber (g) 7

sugars (g) 6