50 Best Plants on the Planet (41 page)

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 170

fat calories 70

total fat (g) 8

sat fat (g) 2

cholesterol (mg) 5

sodium (mg) 270

total carbohydrates (g) 21

fiber (g) 3

sugars (g) 3

protein (g) 6

vitamin A IUs 2%

vitamin C 4%

calcium 8%

iron 6%

⅓
cup whole almonds, unblanched

1 tablespoon extra-virgin olive oil

1 large sweet onion, such as Maui, cut into
¼
-inch slices

1 large unpeeled nectarine, halved, cut into thin wedges

2 tablespoons balsamic vinegar

Freshly ground black pepper

Eight 4-inch whole-grain pita breads

½
cup crumbled blue cheese

1 tablespoon finely chopped fresh basil

1.
Adjust an oven rack to the middle position and preheat the oven to 350 degrees F. Coarsely chop the almonds, leaving some only chopped in halves or thirds. Spread them on a rimmed baking sheet and bake until nicely browned, about 8 to 9 minutes. Set aside. Increase the oven temperature to 450 degrees F.

2.
Heat the oil in a large nonstick skillet on medium-high heat; add the onion and cook, stirring occasionally, until it is tender and lightly browned, about 6 minutes. Add the nectarine wedges and cook until they are heated through, about 1
½
minutes. Add the vinegar and season with pepper; cook until most of the liquid is gone and the onion is glazed, about 2 minutes.

3.
Put the pitas on a large rimmed baking sheet and top with the nectarine mixture. Sprinkle them with the cheese and bake until the cheese melts and the pitas are crisp, about 10 to 15 minutes. Top with the nuts and basil.

Not only do black beans taste wonderful in this salsa, but also they bring a good amount of nutrients to the table. One cup has about 15 grams of both protein and fiber. Grilled pork, chicken, or fish, as well as tofu or asparagus, perk up with a spoonful or two of this colorful mix. It is also scrumptious served atop brown rice or other cooked grains, such as farro or barley.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 90

fat calories 5

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 200

total carbohydrates (g) 19

fiber (g) 4

sugars (g) 10

protein (g) 3

vitamin A IUs 20%

vitamin C 70%

calcium 2%

iron 4%

1 ripe nectarine, diced

1 ripe mango, diced

½
red bell pepper, diced

½
hothouse cucumber, peeled and diced

1 cup canned black beans, drained and rinsed

1 jalapeño, seeded, veins removed, minced (
see Cook's Note
)

2 limes, juiced

3 tablespoons finely chopped fresh cilantro

Coarse salt (kosher or sea)

In a nonreactive bowl, such as glass or ceramic, combine all the ingredients. Gently toss with a rubber spatula. Allow the salsa to rest for 30 minutes at room temperature. Taste and adjust the seasoning as needed. Spoon over grilled chicken, fish, pork, or tofu. Or serve with toasted pita chips to use as dippers
(
see Cook's Note
, page 327)
.

COOK'S NOTE
Use caution when working with fresh chiles. Upon completion, wash your hands and work area thoroughly; do
not
touch your eyes or face.

When ricotta cheese is salted and aged, it is called ricotta salata. The cheese is firm and good for grating or shaving. Its just-right saltiness offers the perfect flavor contrast for this couscous and nectarine salad. If you prefer, substitute other stone fruit for the nectarines. Apricots and plumcots as well as nectarines are especially delicious in this dish.

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 340

fat calories 170

total fat (g) 19

sat fat (g) 3

cholesterol (mg) 5

sodium (mg) 280

total carbohydrates (g) 39

fiber (g) 7

sugars (g) 8

protein (g) 9

vitamin A IUs 15%

vitamin C 15%

calcium 8%

iron 10%

1
½
teaspoons extra-virgin olive oil

1 cup whole-wheat couscous

⅛
teaspoon ground cumin

⅛
teaspoon ground cinnamon

⅛
teaspoon salt

1
¼
cups boiling water

2
½
tablespoons fresh lemon juice

1 teaspoon cider vinegar

1 teaspoon honey

1 teaspoon minced lemon zest

Coarse salt (kosher or sea)

Freshly ground black pepper

⅓
cup extra-virgin olive oil

½
medium red onion, finely diced

1 tablespoon finely chopped fresh mint

2 ripe nectarines, halved and pitted

½
cup slivered almonds, toasted (
see Cook's Note
)

3 pitted dates, cut crosswise into
¼
-inch slices

4 cups baby spinach

2 ounces ricotta salata cheese

1.
To make the couscous: In a large, deep skillet, heat the oil on medium heat. Add the couscous and sprinkle the cumin, cinnamon, and salt on top. Cook, stirring occasionally, until the couscous lightly browns, about 4 minutes. Add the boiling water; stir and cover. Remove the skillet from the heat and let it sit for 12 minutes. Remove lid.

2.
To make the dressing: In a small bowl or glass measuring cup with a handle, whisk together the lemon juice, vinegar, honey, and zest and season with salt and pepper. Whisk in the oil in a thin stream. Stir in the onion and mint.

3.
To make the salad: Put the nectarine halves cut-side down on a cutting board. Cut each in half lengthwise. Cut each half crosswise into
⅜
-inch slices.

4.
Put the couscous in a large bowl and fluff it with a fork. Stir the dressing and add it to the couscous. Toss. Add the nectarines, almonds, and dates. Toss. Taste and adjust the seasoning as needed.

5.
Divide the spinach between eight salad plates. Top with the couscous. Shave the ricotta on top (a vegetable peeler works well for this).

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, until lightly browned. Watch carefully because nuts burn easily.

Don't wince. Okra can be downright delicious. If you avoid it because you don't like the texture, you've probably been cooking it wrong. Mucilaginous juices exude when okra are sliced and cooked in liquid. Quick-cooking them whole with dry heat keeps them in slime-free bliss.

Fresh okra needs just a flash in a hot sauté pan to keep it crisp and bright green and preserve its various nutrients or a light coat of oil—just a little—and some time on a grill. Its taste is a pleasant cross between green bean and eggplant, with an inviting trace of grassiness.

NUTRITIONAL INFORMATION

(per 1 cup raw, sliced)

calories 31

fat calories 1

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 8

total carbohydrates (g) 7

fiber (g) 3

sugars (g) 1

protein (g) 2

vitamin A IUs 7%

vitamin C 35%

calcium 8%

iron 4%

As one of civilization's oldest cultivated foods, okra has proven a significant plant source of protein and fiber for thousands of years. Each cup contains 2 grams protein, necessary for building tissues and creating the enzymes that power every action of the body.

Okra also delivers 1 gram of fiber per ounce. As well as fiber's connection to heart health and the reduction of risk of certain cancers, the mucilaginous form of fiber in okra has been shown to reduce inflammation in the digestive tract associated with obesity and disease.

The phytochemicals rutin and quercetin concentrated from okra surprised researchers in a recent animal study at Mahasarakham University in Thailand by reducing cognitive deficit and having a neuroprotective effect.

Year-round with gaps in availability in late fall and early spring

Look for tender pods that are 2 to 3 inches long, without discoloration or soft spots. They should be crisp. Test one; it should snap crisply when broken in half. Refrigerate okra, dry and unwashed, in a paper bag in the crisper drawer for up to 4 days.

Wash with cold water and pat dry. Trim a tiny portion from the tip without piercing the interior and a small portion off the stem.

Breading with cornmeal then deep-frying is the choice of many cooks, but lightly coating okra with a little bit of oil and grilling it is a great alternative. Preheat a grill to medium heat. Thread the okra crosswise, placing 4 per slender bamboo skewer. Brush them with oil and season with coarse salt and pepper. Grill until they are caramelized (some spots will be lightly blackened). Or cook, oiled but unskewered, in a grill pan over medium heat, turning with tongs.

In a bowl, lightly beat 4 eggs and 2 eggs whites and season with salt and pepper. Heat 1
½
tablespoons extra-virgin olive oil in a medium nonstick skillet on medium-high heat. Add
¾
cup sliced okra and 1 green onion (sliced); cook until the onion starts to brown. Reduce the heat to medium-low. Add the eggs, and stir until the eggs are set. Serve over brown rice and top with tomato salsa.

Cut 12 ounces peeled carrots into
¼
-inch slices on the diagonal; put them in a medium saucepan. Cut 1 lemon in half and squeeze the juice from one half into the pan. Cut the remaining half into thin slices and add it to the pan. Add
¼
cup water and a good pinch of salt. Bring them to a boil. Cover and reduce the heat to low. Simmer for 25 minutes; do not remove the lid, but shake the pan back and forth from time to time. Meanwhile, grill 8 ounces okra (see Quick Cook). Cut it into
¼
-inch slices and toss it with the carrot-lemon mixture.

Peel 2 large garlic cloves and cut them into thin crosswise slices. Heat 1 tablespoon canola oil in a large, deep skillet on medium-high heat. Add the garlic and cook until it is fragrant but not browned, about 45 seconds. Add 12 ounces whole okra and toss to coat. Cook on medium heat, shaking the pan frequently, until the okra is tender, about 5 minutes. Season with seasoned salt. If desired, top with crumbled crisp bacon.

Grilled okra gets a royal treatment in this classic Mediterranean salad. Oregano scents the dressing that tops a mixture of grilled okra, chopped lettuce, Provolone, garbanzo beans, and grape tomatoes. If you prefer, cook the okra in a hot grill pan on top of the stove instead of using the grill.

Yields 5 servings

NUTRITIONAL INFORMATION

(per serving, without salami)

calories 270

fat calories 160

total fat (g) 18

sat fat (g) 3.5

cholesterol (mg) 10

sodium (mg) 170

total carbohydrates (g) 19