50 Best Plants on the Planet (38 page)

COOK'S NOTE
To toast slivered almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily. Cool the nuts before using them in this recipe.

Kumquats take on an inviting caramelization when roasted, giving them a little added sweetness without depleting their signature spark. Roasting them alongside broccoli florets brings out the sweeter side of the vegetable as well. A pinch of dried red pepper flakes brings an alluring balance, adding a spicy heat to the dish.

Yields
6
to
8
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
90

fat calories
60

total fat (g)
6

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
170

total carbohydrates (g)
7

fiber (g)
4

sugars (g)
1

protein (g)
3

vitamin A IUs
50
%

vitamin C
140
%

calcium
6
%

iron
6
%

 1
½
pounds broccoli florets (about 8 cups)

6 kumquats, thinly sliced, large seeds removed

⅛
teaspoon dried red pepper flakes

 3
½
tablespoons extra-virgin olive oil

3 medium garlic cloves, finely chopped

Salt

Freshly ground black pepper

1
.
Preheat the oven to
425
degrees F. In a large bowl, toss together the broccoli, kumquats, and pepper flakes. Drizzle on
3
tablespoons of the oil and toss to coat. Spread the mixture out on a rimming baking sheet, leaving a little space between the broccoli and kumquats. Roast for
15
minutes.

2
.
In the same bowl, toss the garlic and remaining
½
tablespoon oil. Add it to the broccoli on the baking sheet; gently toss. Roast an additional
10
to
12
minutes, until the broccoli is nicely browned. Season with salt and pepper.

Bulgur (wheat kernels that have been steamed, dried, and crushed) has a slightly chewy texture when rehydrated. It is sold in many supermarkets, Middle Eastern markets, and natural foods stores. Often it is labeled according to its size; fine is number
1
, medium is number
2
, coarse is number
3
, and extra-coarse is number
4
. The coarse-ground number
3
bulgur is best for this delicious concoction.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
80

fat calories
60

total fat (g)
7

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
150

total carbohydrates (g)
6

fiber (g)
2

sugars (g)
3

protein (g)
2

vitamin A IUs
15
%

vitamin C
25
%

calcium
2
%

iron
4
%

Salt

1 cup coarsely ground bulgur (number 3 grind preferred)

6 kumquats, quartered lengthwise, large seeds removed

1 tablespoon dried cranberries

½
cup packed fresh Italian parsley

3 tablespoons fresh lemon juice, plus more if needed

2
½
tablespoons extra-virgin olive oil

2 tablespoons plain fat-free Greek-style yogurt

OPTIONAL
¼
teaspoon harissa or hot sauce, such as Sriracha

⅓
cup diced red onion

¼
cup dry-roasted mixed nuts, roughly chopped (
see Cook's Note
)

8 butter or Bibb lettuce leaves

1
.
Bring
2
cups water and
½
teaspoon salt to a boil in a medium saucepan on high heat. Add the bulgur and stir to combine. Cover and reduce the heat to low. Simmer
10
to
15
minutes, or until the bulgur is tender. Drain it if all the water is not absorbed. Transfer the bulgur to a bowl; fluff it with a fork. Add the kumquats and cranberries; toss and let cool.

2
.
In a food processor or blender, combine the parsley, juice, oil, yogurt, and harissa, if using. Whirl until smooth. Stir in the onion.

3
.
Spoon the dressing over the bulgur mixture. Add the nuts and toss. Taste and add salt and/or more lemon juice if needed. Spoon the mixture into the lettuce leaf “cups” and serve.

COOK'S NOTE
If you use salted mixed nuts, you probably won't need to add any salt to the mixture.

A good dose of curry powder gives this sweet-sour sauce the scent and taste of a wide variety of warm spices. Although formulas vary, most curry powders contain coriander, turmeric, cumin, fenugreek, and red pepper. Many also contain ginger, fennel seed, cinnamon, cloves, mustard seed, green cardamom, black cardamom, nutmeg, and black pepper. Try the sauce spooned over grilled tofu or fish.

Yields about
3
cups

NUTRITIONAL INFORMATION

(per
1/4
cup serving)

calories
70

fat calories
20

total fat (g)
2

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
45

total carbohydrates (g)
11

fiber (g)
2

sugars (g)
8

protein (g)
1

vitamin A IUs
2
%

vitamin C
20
%

calcium
4
%

iron
4
%

1
½
tablespoons extra-virgin olive oil

1 medium red onion, roughly chopped

¼
cup sherry vinegar

¼
cup (packed) dark brown sugar

1 tablespoon granulated sugar or maple syrup

2
½
tablespoons dry white wine

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

1
¾
cups kumquats, about 18, quartered lengthwise, large seeds removed

1 tablespoon curry powder, mild or hot

1 star anise

1 tablespoon minced fresh thyme

Salt

1
.
Heat the oil in a large, deep skillet on medium-high heat. Add the onion and cook until it is softened, stirring occasionally, about
5
minutes. Reduce the heat to medium-low and cook until it is lightly browned, about
5
minutes. Add the vinegar, both sugars, and the wine; stir to combine and cook until the pan is almost dry.

2
.
Stir in the broth, kumquats, curry powder, and star anise. Bring to a boil on high heat; reduce the heat to medium-low and simmer vigorously until the mixture is reduced by two-thirds, about
45
minutes. Remove and discard the star anise. Stir in the thyme. Season with salt. Let the sauce cool or serve warm over grilled fish or tofu.

Mâche's spoon-shaped leaves grow in a cluster in small loose heads. Bright green and tender, the delicate leaves have pronounced sweetness and a subtle nuttiness. Sometimes mâche is labeled “lamb's lettuce,” a name acquired due to the leaf's resemblance to the shape of a lamb's tongue.

While all fruits and veggies are good sources of dietary potassium, mâche is one of the best sources in its class, with about double the amount of this crucial mineral compared to other lettuces. Just a 3-ounce portion has almost 25 percent of the daily requirement.

NUTRITIONAL INFORMATION

(per 1 packed cup raw)

calories 12.5

fat calories 0

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 10

total carbohydrates (g) 1.5

fiber (g) 1

sugars (g) 0

protein (g) 1.5

vitamin A IUs 50%

vitamin C 20%

calcium 5%

iron 10%

Although it's a key component in protein, nitrogen can be toxic. Our body uses the mineral manganese to help the body metabolize nitrogen. That's where mâche comes in: It is one of the better vegetable sources of manganese.

Mâche is a uniquely good source of vegetarian omega-3 fatty acids. It's been estimated that around half of the fat-acid content in mâche is of the omega-3 class, with more than 300 milligrams in 4 ounces. Omega-3s help to promote cognitive function and heart health, keep arteries clear, and protect against cancer and birth defects while relieving symptoms of diabetes, arthritis, and even depression.

Year-round

Mâche leaves are tender and delicate; they can be a little limp but still be fresh. They should be free of discoloration and have a fresh scent. Refrigerate it unwashed, loose in an unsealed plastic bag, up to 3 days (but because it is highly perishable, use as soon as possible).

Wash the leaves in a tub of cold water. Drain well in a colander. If using raw, gently pat them dry with a clean kitchen cloth or paper towels. Mâche is somewhat fragile, so treat it with a light touch.

Mâche is most often eaten raw. If served as a hot vegetable, the best method to cook it is steaming just until it is barely tender. It is also delicious in soup, generally added in the last few minutes of cooking.

Toss together 2 cups watermelon cubes, 1 cup ripe yellow tomato chunks, 1 cup fresh mozzarella cubes, and 2 tablespoons chopped fresh mint. Make a vinaigrette by mixing 1
½
tablespoons red wine vinegar with 5 tablespoons extra-virgin olive oil; season with salt and red pepper flakes. Gently toss the salad with the vinaigrette. Taste and season as needed. Serve the salad over beds of mâche.

Instead of traditional shredded cabbage or standard lettuce in tacos or sandwiches, use mâche.

Gently toss 6 cups mâche with 2 apples (cored, thinly sliced unpeeled Fuji, Ambrosia, or Gala), 1 tablespoon fresh lemon juice, and
½
cup toasted walnut pieces. In a separate bowl, make the dressing: Whisk
⅓
cup extra-virgin olive oil with 2 tablespoons balsamic vinegar, season with salt and pepper, then stir in 3 ounces crumbled blue cheese. Add the dressing to the salad; toss and taste. Adjust the seasoning.

A stunning addition to a buffet table, this colorful salad is arranged in three portions on an elongated platter. A tangle of mâche salad sits in the middle, with red beets on one side and yellow on the other. The beets can be cooked and tossed with vinaigrette several hours in advance, making it a very practical dish for entertaining.

Yields 10 servings

NUTRITIONAL INFORMATION

(per serving)

calories 170

fat calories 100

total fat (g) 11

sat fat (g) 1.5

cholesterol (mg) 0

sodium (mg) 125

total carbohydrates (g) 17