50 Best Plants on the Planet (23 page)

fiber (g) 2

sugars (g) 3

protein (g) 10

vitamin A IUs 70%

vitamin C 30%

calcium 10%

iron 20%

14 ounces firm tofu, drained

⅓
cup sodium-reduced soy sauce

2 tablespoons vegetable oil, plus extra for grill pan

2 teaspoons minced unpeeled fresh ginger

 1
½
teaspoons maple syrup

1 teaspoon Asian (roasted) sesame oil

1 garlic clove, minced

½
teaspoon hot sauce, such as Sriracha

4 cups (packed) baby spinach (about 6 ounces)

2 cups (loosely packed) bite-size pieces torn chrysanthemum leaves

1.
Cut the tofu crosswise into 6 slices. Layer several paper towels on a rimmed baking sheet and arrange the tofu slices in a single layer. Top with three layers of paper towels and arrange a second baking sheet on top; place object(s) on top to weight it, such as a bottle of wine or two cans. Let it rest for 25 to 30 minutes for the tofu to fully drain.

2.
To make the marinade: In a glass baking dish or casserole, stir to combine the soy sauce, 1 tablespoon of the vegetable oil, the ginger, syrup, sesame oil, garlic, and hot sauce. Add the tofu in a single layer and marinate it for 20 minutes, turning occasionally.

3.
Heat a lightly oiled well-seasoned ridged grill pan over medium-high heat until hot but not smoking. Use a slotted spoon or spatula to lift the tofu from the marinade and place it on the grill pan (reserve the marinade). Cook until heated through and grill marks appear, cautiously turning once, about 3 minutes on each side.

4.
Meanwhile, heat the remaining 1 tablespoon vegetable oil in a wok or large deep skillet on high heat. Add the spinach and chrysanthemum leaves; stir-fry until almost wilted, about 45 seconds. Add the reserved marinade; continue to stir-fry until the leaves are completely wilted and piping hot.

5.
Divide the greens and sauce between serving plates. Top with the tofu and serve.

Salad greens with assertive flavors are enhanced by the fruitiness of dried cherries or cranberries. A dressing that complements the mix with a touch of spicy sweetness is a welcome addition. This carrot-ginger dressing brings the honeyed taste of puréed carrots and maple syrup to the salad, along with the lively peppery edge of fresh ginger.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving, using all the dressing)

calories 140

fat calories 60

total fat (g) 7

sat fat (g) 1

cholesterol (mg) 0

sodium (mg) 40

total carbohydrates (g) 19

fiber (g) 3

sugars (g) 14

protein (g) 2

vitamin A IUs 100%

vitamin C 8%

calcium 6%

iron 8%

1 large carrot, peeled, thinly sliced

1 teaspoon chopped unpeeled fresh ginger

2 tablespoons maple syrup or agave syrup

2 tablespoons extra-virgin olive oil

 1
½
tablespoons unseasoned rice vinegar

4 cups bite-size pieces torn butter or Bibb lettuce

 1
½
cups bite-size pieces torn chrysanthemum leaves

½
medium red onion, cut into thin slivers

¼
cup dried cherries

1.
To make the dressing: Put the carrot and ginger in a food processor. Process until the carrot is minced. Add the syrup, oil, and vinegar and process until smooth; set aside.

2.
To make the salad: Combine the lettuce, chrysanthemum leaves, onions, and cherries in a large bowl. Stir the dressing. Add enough dressing to generously coat the leaves and toss.

Only a modest amount of dried red pepper flakes is used in this flavorful soup. Be sure to taste it after it is puréed and adjust the spice level to suit your taste, adding a little hot sauce if you like. When the chopped chrysanthemum leaves are sprinkled on the warm soup, they release their lovely floral smell.

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 120

fat calories 50

total fat (g) 5

sat fat (g) 1.5

cholesterol (mg) 0

sodium (mg) 580

total carbohydrates (g) 15

fiber (g) 3

sugars (g) 9

protein (g) 5

vitamin A IUs 160%

vitamin C 10%

calcium 8%

iron 6%

1 tablespoon olive oil

1 pound carrots, peeled and coarsely chopped

1 large yellow onion, chopped

2 stalks celery, chopped

2 garlic cloves, chopped

3 tablespoons chopped unpeeled fresh ginger

 3
½
cups fat-free, low-sodium chicken or vegetable broth

1 cup light coconut milk

⅓
cup fat-free evaporated milk

3 tablespoons fresh lime juice

2 tablespoons creamy peanut butter

2 tablespoons brown sugar or maple syrup

2 teaspoons seasoned rice vinegar

 1
½
tablespoons fish sauce

1 teaspoon Asian (roasted) sesame oil

½
teaspoon ground coriander

½
teaspoon ground turmeric

¼
teaspoon dried red pepper flakes

Salt

Freshly ground black pepper

½
cup finely chopped fresh chrysanthemum leaves

1.
In a large pan or Dutch oven, heat the olive oil over medium-high heat. Add the carrots, onion, celery, garlic, and ginger; cook for 5 to 6 minutes, stirring occasionally, until the onion is translucent. Add the broth, coconut milk, evaporated milk, lime juice, peanut butter, sugar, vinegar, fish sauce, sesame oil, coriander, turmeric, and pepper flakes; bring to a boil. Cover, reduce the heat, and simmer for 25 to 30 minutes, until the carrots are very tender. Remove from the heat.

2.
Using a ladle, remove 1 cup of the broth and set aside. Process the remaining soup in batches in a food processor or blender until smooth; hold the lid down with a pot holder if using a blender. Taste and season with salt and pepper. If the soup is too thick, stir in all or some of the reserved broth.

3.
If making it ahead, refrigerate, covered, for up to 24 hours. Gently simmer on low heat until reheated. Ladle into soup bowls. Garnish each serving with chopped chrysanthemum leaves.

VEGETARIAN ALTERNATIVE
Omit the fish sauce and substitute soy sauce.

Cilantro is an essential herb in many cuisines with a spicy sizzle. With its sharp, almost lemony flavor and peppery aroma, cilantro offers a cooling balance to the heat of chiles and spices. Although its fernlike leaves look fragile, it has an assertive taste that is extremely versatile. With its astringent flavor that some liken to a mix of parsley and citrus peel, cilantro is delicious in mild-mannered dishes as well: scattered atop sliced tropical fruit, tossed into green salads, or stirred into soups just before serving.

It is sometimes called Chinese parsley or coriander.

Cilantro was more familiar to Americans as a Mexican garnish until Thai and Vietnamese cuisines hit it big in the United States. A steaming rich bowl of pho, Vietnamese noodle soup, is typically accompanied by a pile of leafy herbs that includes cilantro.

NUTRITIONAL INFORMATION

(per 1/4 cup raw)

calories 1

fat calories 0

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 2

total carbohydrates (g) 0

fiber (g) 0

sugars (g) 0

protein (g) 0

vitamin A IUs 5%

vitamin C 2%

calcium 0%

iron 0%

Cilantro is a concentrated powerhouse of antioxidants and vitamins, ounce for ounce containing more nutrition than many other leafy greens. It contains not only folate and vitamins A and K but also a number of B vitamins.

Cilantro's use has been traced back more than eight thousand years, and it has a history as one of the most ancient herbal medicines, used as a blood cleanser, an antianxiety booster, and an aid to digestion.

Chemical compounds found in its leaves have shown strong antibacterial activity against such dangerous microbes as salmonella.

Cilantro was recently shown to have an ability to trigger insulin release by leveling blood sugar, helping to mitigate the symptoms of diabetes.

Year-round

Look for fresh-smelling, bright green leaves without any discoloration or mold. Rinse cilantro in a large bowl of cold water. Drain it well in a colander, wrap it (with some water still clinging to the leaves) in paper towels or a clean kitchen towel, and place it in a plastic bag; refrigerate it in the crisper drawer up to 5 days.

Most recipes call for using only the leaves and thin, tender portion of the stems that are at the top; in that case, discard lower portion of stems. But some recipes specify to include the large stems and sometimes the roots as well (though it is difficult to find root-on cilantro in the marketplace).

Cilantro is most often used raw, but can be added to cooked dishes during the last few minutes of cooking.

In a nonstick skillet on medium-high heat, cook some chopped red onion and strips of corn tortillas in a little extra-virgin olive oil until the onion is transparent. Beat eggs or egg whites with salt and pepper; add them to the onion mixture. Reduce the heat to medium-low. Stir frequently until the eggs are cooked but still moist. Garnish with chopped cilantro and, if desired, fresh tomato salsa.

Combine baby lettuces, sliced radishes, tomatoes, and a handful of small fresh cilantro sprigs. Toss with a simple vinaigrette dressing (add a little hot pepper sauce to spice up the dressing if you like) and, if desired, a little diced ripe avocado.

In a food processor fitted with the metal blade, and with the motor running, drop in 1 large garlic clove and 1 tablespoon coarsely chopped fresh ginger. Add a thin slice of fresh jalapeño and a handful of fresh cilantro. Process until finely chopped. Add
½
cup cold butter (cut into 6 pieces); process until smooth. Place the mixture on a piece of waxed paper and roll it into a cylinder; place it in a sealable container and refrigerate or freeze. Use a small pat on top of steamed vegetables, broiled fish, or chicken. The butter will melt and drizzle over the top to create a simple sauce.