50 Best Plants on the Planet (57 page)

3
.
Put the tenderloin in a small roasting pan. Rub it with the oil and sprinkle on a thin coating of the herb mixture (on all sides), using about half the mixture. Roast it for
10
minutes. Reduce the heat to
350
degrees F and roast for
20
to
25
minutes more, or until the internal temperature reaches
155
in the thickest part of the tenderloin. Set it aside to cool.

4
.
Combine the spinach and baby greens in a large bowl. Add the beans, bell pepper, tomatoes, avocado, and jícama.

5
.
To make the dressing: In a small bowl or glass measuring cup with a handle, whisk together the buttermilk, mayonnaise, cilantro, parsley, garlic salt, and onion powder. Add them to the spinach mixture and toss.

6
.
Cut the tenderloin into thin crosswise slices. Divide it between eight plates, place the salad mixture next to the meat, and serve.

MEATLESS ALTERNATIVE
Omit the pork. Add
1
cup canned garbanzo beans, drained, rinsed, in step
4
. Garnish the salad with shredded pepper Jack cheese.

Spinach salad studded with raw, wafer-thin mushroom slices is a classic cold dish. Those key elements translate beautifully in this warm version. No vinaigrette is needed—only a good squeeze of fresh lime juice to add a spark of acidity. If you like, top each serving with shaved Parmesan cheese.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving without rice)

calories
100

fat calories
60

total fat (g)
7

sat fat (g)
2

cholesterol (mg)
5

sodium (mg)
240

total carbohydrates (g)
10

fiber (g)
2

sugars (g)
3

protein (g)
4

vitamin A IUs
20
%

vitamin C
8
%

calcium
4
%

iron
8
%

1 tablespoon butter

2 tablespoons plus 2 teaspoons extra-virgin olive oil

2 pound cremini mushrooms, cut lengthwise into
½
-inch slices (including stems)

1 large garlic clove, minced

2 tablespoons chopped fresh thyme

6 cups (loosely packed) baby spinach leaves

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL
5 cups cooked brown rice tossed with salt, pepper, and 1 tablespoon minced fresh Italian parsley

GARNISH
6 lime wedges

1
.
In a large, deep skillet, melt the butter with
2
tablespoons of the oil over medium-high heat. Add the mushrooms and cook until they are golden brown. Remove the mushrooms from the pan.

2
.
Return the pan to medium-high heat and add the remaining
2
teaspoons oil. Add the garlic and thyme; cook until the garlic is softened, but not browned, about
40
to
50
seconds. Add the spinach and cook until it is wilted, tossing occasionally, about
2
minutes. Toss in the mushrooms and season with salt and pepper.

3
.
If using the rice, divide it between six bowls. Top with the mushroom-spinach mixture. Accompany each bowl with a lime wedge for squeezing.

Large pieces of toasted unblanched (skin-on) almonds provide robust crunch and nutty flavor to this pasta. Teaming them with a fresh tarragon-spiked spinach mixture and prosciutto makes this dish irresistible.

Yields
8
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
240

fat calories
70

total fat (g)
7

sat fat (g)
2.5

cholesterol (mg)
15

sodium (mg)
230

total carbohydrates (g)
34

fiber (g)
4

sugars (g)
3

protein (g)
9

vitamin A IUs
4
%

vitamin C
0
%

calcium
6
%

iron
8
%

⅓
cup whole skin-on almonds

12 ounces whole-grain rotini

6 cups baby spinach

¾
cup fat-free, low-sodium chicken or vegetable broth

½
cup reduced-fat sour cream

 
1
¾
ounces thinly sliced prosciutto, finely chopped

 
1
½
tablespoons butter or soft tub margarine

 
1
½
teaspoons minced fresh tarragon

Freshly ground black pepper

1
.
Adjust an oven rack to the middle position and preheat the oven to
350
degrees F.

2
.
Coarsely chop the almonds, leaving some only chopped in halves or thirds. Spread them on a rimmed baking sheet and toast them in the oven until they are nicely browned, about
8
to
9
minutes. Set aside.

3
.
Bring a large pan three-fourths full of salted water to a boil on high heat. Cook the pasta until it is al dente (following the package directions). Drain.

4
.
Meanwhile, in a large, deep skillet, combine the spinach, broth, sour cream, prosciutto, butter, and tarragon; season with pepper. Bring the mixture to a boil on medium-high heat, stirring occasionally, until the spinach wilts. Add the pasta and almonds. Toss well. Taste and add more pepper, if desired.

MEATLESS ALTERNATIVE
Omit the prosciutto. After tasting the dish at the end of step
4
, season with salt and, if desired, a pinch of dried red pepper flakes.

The natural sweetness of juicy ripe strawberries makes them perfect candidates for quick-to-prepare dishes. Whether they are used in a sweet or savory recipe, it doesn't take much time or effort to turn these ruby-red jewels into palate pleasers. Uncomplicated approaches showcase their flavor the best, making the cook's job easy.

Filled with vitamins, minerals, and phytonutrients,
1
cup of strawberry slices has as much vitamin C as a cup of orange juice, half again as much fiber as a slice of whole-wheat bread, and about as much folate as
1
cup of green beans.

(per
1
cup raw halves)

calories
49

fat calories
4

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
2

total carbohydrates (g)
12

fiber (g)
3

sugars (g)
7

protein (g)
1

vitamin A IUs
0
%

vitamin C
149
%

calcium
2
%

iron
3
%

With all those benefits, the fact that they could help control blood pressure is strawberry icing on a health-filled cake. Combined studies investigating health risks of more than
150,000
men and women found that those who ate diets high in anthocyanins, especially from strawberries and blueberries, enjoyed a lower chance of developing hypertension.

In addition to scoring big on cancer-protective and disease-preventing anthocyanins, strawberries are very high in ellagic acid. It aids blood sugar control and fat-burning qualities.

Year-round

Select berries that are highly colored without soft spots, discoloration, or mold. If they are boxed, tilt the container to see if the berries move. If they stick together, it is a sign that they are moldy. Ripe strawberries are highly perishable, and are best consumed within
2
days. Refrigerate, dry and unwashed, on a shallow pan lined with paper towels.

Rinse briefly with cold water. Remove the leaves and stem (hull) with the point of a small knife or the pointed end of a swivel-bladed vegetable peeler or strawberry huller. Use them whole, halved, or sliced.

Most often strawberries are used raw, but to make a warm strawberry sauce to serve atop whole-wheat pancakes or cooked wheat berries (or cooled and served over cottage cheese or yogurt), place
1
pound ripe, hulled strawberries in a food processor. Pulse until some of the berries are puréed and others are chopped. Pour them into a saucepan on medium heat; cook them on medium heat, stirring frequently, until they are just heated through. Stir in
1
½
teaspoons lemon juice,
½
teaspoon ground cinnamon, and
2
tablespoons maple syrup.

In a food processor, combine
2
cups sliced strawberries with
3
tablespoons agave syrup and
3
tablespoons raspberry vinegar. Whirl until smooth. Toss with mixed baby greens, toasted slivered almonds, slivers of red onion, and quartered strawberries, adding just enough dressing to coat the leaves.

In a blender, combine
1
cup ice,
1
tablespoon whey powder,
½
teaspoon vanilla extract,
½
banana,
1
cup sliced strawberries, and
½
cup plain nonfat yogurt. Blend for
2
to
3
minutes.

In a medium bowl, combine
3
tablespoons agave syrup,
1
teaspoon balsamic vinegar, and
1
teaspoon minced fresh tarragon; stir to combine. Add
3
cups halved strawberries and gently toss.

Tomatoes and strawberries are an alluring match, especially if both are perfectly ripe. Heirloom tomatoes, available in a wide variety of sizes, shapes, and colors, are especially good here. Often it's advantageous to cut them into wedges rather than slices; that way you can more easily cut around little hard brown spots or divots.

Yields
6
servings

(per serving)

calories
110

fat calories
70

total fat (g)
8

sat fat (g)
2.5

cholesterol (mg)
5

sodium (mg)
55

total carbohydrates (g)
9

fiber (g)
3

sugars (g)
6

protein (g)
3

vitamin A IUs
25
%

vitamin C
80
%