50 Best Plants on the Planet (42 page)

fiber (g) 6

sugars (g) 5

protein (g) 9

vitamin A IUs 80%

vitamin C 25%

calcium 8%

iron 15%

 6
½
ounces fresh medium okra

1 tablespoon extra-virgin olive oil

Coarse salt (kosher or sea)

Freshly ground black pepper

1 tablespoon red wine vinegar

2 teaspoons fresh lemon juice

2 teaspoons dried oregano

1 medium garlic clove, minced

¼
cup extra-virgin olive oil

4 cups chopped iceberg (
see Cook's Note
)

2 cups grape tomatoes, halved lengthwise

One 15-ounce can garbanzo beans, drained, rinsed

2 ounces Provolone cheese, diced

OPTIONAL
2 ounces salami, cut into
⅛
-inch matchsticks

1.
Preheat a grill to medium heat. Thread the okra crosswise, placing 4 per slender bamboo skewer. Brush them with the oil and season with salt and pepper. Grill until the okra are caramelized (some spots will be lightly blackened). Set aside to cool.

2.
To make the dressing: In a small bowl or glass measuring cup with a handle, whisk together the vinegar, juice, oregano, and garlic. Season with salt and pepper. Whisk in the oil in a thin steam. Taste and adjust the seasoning as needed.

3.
To make the salad: In a large bowl, combine the lettuce, tomatoes, beans, and cheese. If desired, add the salami. Stir the dressing and pour it over the salad. Toss. Cut the okra into
⅜
-inch crosswise slices and add them to the salad. Toss.

COOK'S NOTE
Use half romaine and half iceburg lettuce if you prefer.

This bulgur-based concoction could charm even the most jaded palate. Grilled corn and okra give the dish a welcome hint of smokiness, and the skinny pieces of vermicelli offer a toothsome starchiness. A spinach salad is a pleasing accompaniment.

Yields 6 side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories 210

fat calories 80

total fat (g) 9

sat fat (g) 2.5

cholesterol (mg) 10

sodium (mg) 190

total carbohydrates (g) 31

fiber (g) 7

sugars (g) 3

protein (g) 6

vitamin A IUs 6%

vitamin C 20%

calcium 4%

iron 6%

4
½
ounces fresh medium okra

2 teaspoons extra-virgin olive oil

Coarse salt (kosher or sea)

Freshly ground black pepper

1 large ear corn, husked

2
⅓
cups fat-free, low-sodium chicken or vegetable broth

1
½
tablespoons butter

1
½
tablespoons extra-virgin olive oil

1 large yellow onion, chopped

½
cup 1-inch pieces vermicelli or fideo pasta

1 cup medium-grind bulgur (number 2 or number 3,
see page 200
)

Seasoned salt

2 tablespoons chopped fresh Italian parsley

1.
Preheat a grill to medium heat. Thread the okra crosswise, placing 3 per slender bamboo skewer. Brush them with the oil and season with salt and pepper. Grill the okra and corn until they are caramelized (some spots will be lightly blackened). Set aside to cool. When the corn is cool enough to handle, cut the kernels off the cob.

2.
To make the pilaf: Bring the broth to a boil in a small pot.

3.
Put the butter and oil in a large saucepan with a tight-fitting lid over medium-high heat. Add the onion and cook until softened, stirring occasionally, about 4 to 5 minutes. Add the vermicelli and toss to coat; cook, stirring frequently, for 1 minute. Stir in the bulgur, and season with seasoned salt and pepper. Add the broth. Cover and reduce the heat to low. Simmer, covered, for 10 minutes, until the pasta is al dente.

4.
Meanwhile, cut the okra into
⅜
-inch crosswise slices.

5.
Add the okra and corn to the bulgur mixture, but don't stir it in. Cover and remove the pan from the heat. Allow it to sit off the heat for 10 minutes. Toss. Taste and adjust the seasoning as needed.

Drained and coarsely chopped, these quick pickles are perfect atop tostadas and taco salads. Or leave whole and skewer them on a cocktail pick to use as a garnish for a Bloody Mary with attitude.

Yields 3 to 4 cups

NUTRITIONAL INFORMATION

(per tablespoon)

calories 50

fat calories 0

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 530

total carbohydrates (g) 13

fiber (g) 2

sugars (g) 10

protein (g) 1

vitamin A IUs 100%

vitamin C 25%

calcium 4%

iron 2%

2
¼
cups cider vinegar

½
cup agave syrup

1 tablespoon salt

8 ounces crinkle-cut carrot chips or 12 ounces carrots, peeled and cut into
½
-inch diagonal slices

1 red onion, cut top to bottom into
¼
-inch wedges

2 large jalapeños, cut into lengthwise eighths (
see Cook's Note
)

8 ounces fresh okra

1.
In a large saucepan or Dutch oven, combine the vinegar, syrup, salt, and 3 cups water. Bring to a boil on high heat. Stir to combine. Add the carrots, onion, and jalapeños; stir and return the mixture to a boil.

2.
Reduce the heat to medium to medium-low. Gently boil (rigorous bubbles around the edge, but none in the middle) until the carrots are tender-crisp, about 10 minutes. Add the okra and continue to gently boil for 1 minute. Pour everything into a heatproof nonreactive bowl. Let it cool completely. Cover and refrigerate for up to 2 weeks.

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

Sweet oranges are the varieties most commonplace in American markets, not the sour Sevilles that are reserved primarily for marmalade production. Ambrosial without a doubt, sweet orange varieties yield irresistible sweet-tart flesh and juice: Cara Cara, navel, Valencia, and blood oranges are ones that are most readily available. The colored portion of the peel known as the zest (but not the bitter white pith beneath it) is edible, too. Oranges are practically synonymous with vitamin C, but these globes win awards for a lot more nutrition than that. Blood oranges, for example, are a good source of lycopene.

NUTRITIONAL INFORMATION

(per 1 cup raw sections of Valencia orange)

calories 88

fat calories 5

total fat (g) 1

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 0

total carbohydrates (g) 21

fiber (g) 5

sugars (g) 17

protein (g) 2

vitamin A IUs 8%

vitamin C 145%

calcium 7%

iron 1%

The flavonoids in oranges help to raise the level of HDL (good) cholesterol, while its phytosterols work to block the uptake of cholesterol, leading to an overall decline in LDL (bad) cholesterol and total cholesterol. And the fiber in oranges brings another soldier to the fray in cholesterol control.

Inflammation is a key component of a number of negative health states, including obesity, diabetes, and arterial disease. Oranges have a wealth of beneficial phytochemicals, such as flavonoids, flavonols, catechins, and other antioxidants (including vitamin C) that allay the inflammation caused by oxygen-damaging free radicals.

By reducing inflammation, the beneficial components of oranges help the body regulate blood sugar and balance insulin and glucagon (two primary hunger and satiety hormones). They also boost metabolic control of lipid metabolism. Meanwhile, the glucose in oranges provides a one-two punch by its own sweet contribution to blood-sugar balance: A study in 2010 showed that glucose can diminish inflammation-triggered imbalances.

Blood oranges and Cara Cara oranges:
domestic, peak December to March; imported, September

Navel oranges
: December to March

Valencia oranges
: February to November

Look for oranges that feel heavy for their size, without soft spots. Skin color varies from variety to variety. Russeting (brown flecks) or green patches on the skin are fine. Dark maroon patches on the skin of blood oranges are an indication that the flesh will be deeply colored. Store oranges at cool room temperature for up to 1 week, or refrigerate loose for up to 3 weeks. Both the zest and juice can be frozen.

Wash oranges with cold water.

Cut the top and bottom off through the white pith to reveal the flesh. Place the fruit cut-side down on a work surface. Following the contour of the fruit, cut off the peel and pith in strips with a sharp knife, starting at the top and cutting down. Working over a bowl (to collect juice), use a small sharp knife to cut parallel to each section's membrane, cutting toward the center. Repeat until all the sections are removed. Squeeze the “skeleton” membranes over the bowl to remove any remaining juice.

Oranges are most often eaten raw. The peel (without pith) can be candied or dried.

Combine fresh orange juice with some fresh thyme leaves, seasoned salt, and a pinch of ground cumin; place in a shallow dish. Add fish fillets in a single layer. Cover with plastic wrap and refrigerate for 30 minutes, turning after 15 minutes. Grill the fish and top with peeled orange segments mixed with sliced green onion.

Place 3 peeled, sliced oranges on a large plate, slightly overlapping. In a small bowl, stir 1
½
tablespoons orange liqueur with 2 tablespoons fresh orange juice or water; drizzle over the orange slices. Top with 3 tablespoons finely chopped fresh mint.

Stir together
⅓
cup fresh orange juice with
½
teaspoon Dijon mustard and 1 tablespoon extra-virgin olive oil. Toss with chilled baby spinach leaves, using just enough dressing to generously coat the leaves. Sprinkle with coarse salt. Garnish the servings with peeled orange segments and toasted nuts.

A delicious trio of flavors tops this sliced orange dessert: honey-sweetened pomegranate molasses, chopped dates, and salted nuts. Syrupy-thick pomegranate molasses is made from concentrated pomegranate juice. It is sold in Middle Eastern markets and at many natural food stores. Tangerines and tangelos can be substituted for the oranges if desired.