50 Best Plants on the Planet (40 page)

2 tablespoons extra-virgin olive oil

3 large garlic cloves, minced

¼
to
½
teaspoon dried red pepper flakes

1 tablespoon chopped fresh basil

3 tablespoons toasted pine nuts
(
see Cook's Note
)

Coarse salt (kosher or sea)

Freshly ground black pepper

GARNISH
⅓
cup grated Pecorino Romano cheese

1.
Put a large pot of salted water on high heat and bring it to a boil. Add the greens and cook until they are tender, about 5 minutes. Remove the greens with a slotted spoon and put them in a colander, refresh with cold water, and drain.

2.
Add the pasta to the boiling water and cook until it is al dente (following the package directions). Drain the pasta, reserving 1 cup of the cooking water. Working one handful at a time, squeeze the greens to remove excess water.

3.
Heat the oil in a large, deep skillet on medium-high heat. Add the garlic and pepper flakes; cook until the garlic is starting to soften, about 30 seconds. Add the greens and cook, separating the leaves with a spatula. Add the basil and pine nuts; toss. Add the pasta; toss. Add enough of the reserved pasta water to make a creamy sauce. Season with salt and pepper.

4.
Spoon the pasta into individual small bowls. Top with the cheese.

COOK'S NOTE
To toast pine nuts, place them in a small skillet on medium-high heat. Shake the skillet to redistribute the nuts so they won't overbrown on one side. Cook until lightly browned. Watch carefully because nuts burn easily.

The sweetness in baby spinach and a dressing made with maple syrup help balance the pungent spiciness of mustard greens. If you like, place each serving on top of a toasted slice of rustic whole-wheat bread.

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 120

fat calories 90

total fat (g) 11

sat fat (g) 2

cholesterol (mg) 5

sodium (mg) 230

total carbohydrates (g) 6

fiber (g) 1

sugars (g) 3

protein (g) 3

vitamin A IUs 40%

vitamin C 15%

calcium 8%

iron 4%

3 tablespoons seasoned rice vinegar

⅛
teaspoon salt

2 tablespoons maple syrup

2 teaspoons Dijon mustard

⅓
cup extra-virgin olive oil

1 large garlic clove, minced

1 tablespoon finely sliced fresh chives

1 pound mustard greens, thick ribs removed, leaves washed, patted dry, torn into bite-size pieces, about 4 cups

4 cups baby spinach leaves, washed, patted dry

OPTIONAL
¼
cup dried cranberries

Freshly ground pepper to taste

⅓
cup shaved Parmesan cheese

1.
To make the dressing: In a small bowl or glass measuring cup with a handle, stir together the vinegar and salt until the salt dissolves. Add the syrup and mustard; whisk to combine. Drizzle in the oil while whisking. Stir in the garlic and chives.

2.
To make the salad: Put the mustard greens and spinach in a large bowl. Add the cranberries, if using. Stir the dressing and pour it over the greens. Toss to coat. Season with pepper. Taste and adjust the seasoning.

3.
Divide the salad between eight small bowls or salad plates. Top with the Parmesan and serve.

Thai yellow curry paste gives this soup its signature wealth of flavors and aromas. The paste's warm spices, such as cinnamon, cloves, and nutmeg, along with lemongrass, garlic, and chiles, give the soup its sour-sweet profile. And mustard greens add a just-right note of peppery hot verve.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 290

fat calories 170

total fat (g) 19

sat fat (g) 14

cholesterol (mg) 65

sodium (mg) 490

total carbohydrates (g) 13

fiber (g) 2

sugars (g) 1

protein (g) 19

vitamin A IUs 30%

vitamin C 20%

calcium 4%

iron 20%

5 cups fat-free low-sodium chicken or vegetable broth

One 15-ounce can unsweetened coconut milk or “light” coconut milk

2
½
teaspoons Thai yellow curry paste

1 pound bone-in chicken thighs, skin removed

3 Roma tomatoes, diced

8 ounces mustard greens, thick ribs removed, leaves washed, patted dry, torn into bite-size pieces, about 2 cups

1 cup cooked brown or black rice

3 tablespoons fresh lime juice

¼
cup chopped fresh cilantro

3 green onions, thinly sliced (including dark green stalks)

Coarse salt (kosher or sea)

OPTIONAL GARNISH
fish sauce, Asian-style hot sauce (such as Sriracha), torn fresh mint, bean sprouts, lime wedges

1.
In a 4- to 6-quart pot or Dutch oven, stir together the broth, coconut milk, and curry paste. Bring them to a simmer on medium heat. Add the chicken and tomatoes; cover and reduce the heat to medium-low. Gently simmer for 25 minutes, or until the chicken is thoroughly cooked. Remove the pan from the heat.

2.
Using a slotted spoon, remove the chicken to a plate. When it is cool enough to handle, shred the meat with a fork and return it to the soup. Return it to a simmer on medium heat. Add the greens and simmer for 5 minutes. Add the rice and lime juice; cook until the rice is heated, about 1 minute. Stir in the cilantro and green onions. Taste and season with salt.

3.
Place the garnishes on a platter on the table. Ladle the soup into bowls and serve.

MEATLESS ALTERNATIVE
Omit the chicken. Add 2 cups (about 1 pound) cubed extra-firm tofu in step 3.

Nectarines are a fuzz-free subspecies of peaches, blessed with intoxicating fragrance and luxurious texture. Often their shape is more rounded than peaches and their flesh is a little denser. The white varieties have a very high degree of sweetness, while the yellow-fleshed varieties have a pleasing edge of tartness.

Recent analyses have added to the list of healthy phytochemicals cloaked in this juicy summer fruit. If a big bite of ripe nectarine fills you with a Zen-like joy, it might be more than the sweet reminiscence of summers past. Nectarines contain a compound called chlorogenate that French scientists found to have antianxiety effects.

NUTRITIONAL INFORMATION

(per 1 cup, sliced)

calories 63

fat calories 4

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 0

total carbohydrates (g) 15

fiber (g) 2

sugars (g) 11

protein (g) 2

vitamin A IUs 9%

vitamin C 13%

calcium 1%

iron 2%

The antioxidants in nectarines and other stone fruits have proven particularly specific for helping reduce the risks of cancer of the esophagus, head, and neck, according to scientists in Asia and at the National Institutes of Health.

Nectarines and other stone fruits are uniquely good sources of the vitamin niacin, also known as vitamin B
₃
. Niacin is involved in numerous metabolic functions, including blocking the development of low-density lipoproteins (the less desired cholesterol) that naturally helps increase the ratio of high-density lipoproteins (the more desired cholesterol).

May to September (United States), December to February (Chile)

Deep red or maroon skin isn't necessarily a sign of ripeness. Look for fruit that gives to gentle pressure at the stem end (shoulders) and smells fragrant. Don't be shy; take a good whiff. Nectarines soften after harvest, so the texture can improve. But they do not ripen after they are picked, meaning that the sugar content and perfume do not substantially improve. To soften, leave them at room temperature for 2 to 4 days or use the brown bag method: Place them in a loosely sealed paper bag with an apple, banana, or pear at room temperature, out of direct sunlight. Refrigerate ripe fruit, unwashed and dry, loose in the crisper drawer for 7 to 9 days.

Wash with cold water. Nectarines have very thin skin and usually do not require peeling. However, they can be peeled fairly easily with a paring knife. Or submerge in simmering water for about 1 minute (the riper it is, the less time it needs to simmer); refresh with cold water and slip off the skin by grasping it between a paring knife and your thumb, and pull it off in strips. To remove the pit, cut the fruit in half from top to bottom following the suture (seam). Twist halves in opposite directions and lift out the pit. If it is stubborn, use a spoon or a melon baller. If not using cut nectarines right away, rub them with lemon juice or dip them in a bowl of cold water augmented with a little fresh lemon juice.

Nectarines are often used raw but are also delicious cooked. Unlike peaches, nectarines can be cooked skin-on and the peel stays attached to the flesh. So simmer, poach, or use them in baked goods unpeeled if you like. Or grill them: Cut ripe (but not squishy) nectarines in half and remove the pits. Brush the cut sides with canola oil and grill them on medium heat until fairly dark marks form, about 2 to 3 minutes. Remove from the heat and lightly brush them with honey.

Put 1
½
cups fresh pineapple chunks in a medium bowl; add 1 unpeeled nectarine (pitted, cut into chunks) and 8 ounces low-fat peach yogurt. Gently toss. Top each serving with a good pinch of toasted flaked coconut.

Grill 2 nectarines (see Quick Cook). In a small bowl, whisk together 2 tablespoons champagne vinegar and 3 tablespoons walnut oil and season with salt and pepper. In a large bowl, toss the dressing with 4 cups mixed baby greens. Divide the salad onto four plates. Slice the grilled nectarines and place them on top of each serving. Scatter
½
cup roasted, salted walnuts over the salads. Crumbled feta or blue cheese is an optional topping.

On a platter, arrange 2 ripe nectarines (pitted, cut into wedges),
½
jícama (peeled, cut into thin wedges), 2 Persian (baby) cucumbers (quartered lengthwise), 1 ripe avocado (pitted, cut into wedges or slices), and 2 limes (cut into wedges). In a small bowl, mix equal parts coarse salt and good-quality red chili powder. Instruct guests to sprinkle each portion with lime juice and some salt-chili mixture before eating.

Crisp whole-grain pita breads are the tempting foundations for these fruit-nut pizzas. Browned sweet onion pulls the dish together, offering sweetness as well as a tantalizing aroma. The almonds play an important supporting role—both for flavor and crunch. Other nuts work well, too, including pistachios, hazelnuts, or walnuts.