50 Best Plants on the Planet (58 page)

calcium
4
%

iron
4
%

1
½
pounds ripe heirloom tomatoes

2 cups sliced ripe strawberries

2 tablespoons extra-virgin olive oil

2 teaspoons minced shallot

1 tablespoon red wine vinegar

Coarse salt (kosher or sea)

Freshly ground black pepper

2 ounces goat cheese, crumbled

½
cup microgreens

1
.
Depending on the size and shape of the tomatoes, cut them into wedges or slices. If you have a variety of sizes and shapes, it is fine to have some sliced and some in wedges. Arrange them on a platter or six salad plates.

2
.
Put
1
cup of the strawberries in a blender. Add
2
tablespoons water; whirl until puréed. Stop the motor if necessary to redistribute the berries to purée the entire batch. Add the oil, shallot, and vinegar and season with salt and pepper. Whirl until blended. Taste and adjust the seasoning.

3
.
Scatter the remaining
1
cup berries over the tomatoes. Drizzle the dressing on top. Scatter the cheese and microgreens on top, and serve.

Bittersweet chocolate sorbet is a dessert every cook should have in their recipe arsenal. It is easy to prepare and irresistibly creamy. But most of all, it is extremely versatile because it pairs beautifully with almost any fruit. This recipe makes about
3
¼
cups of sorbet. If you prefer, serve smaller portions and increase the amount of fresh fruit, using the frozen chocolate sorbet as a garnish.

Yields
6
servings

(per serving)

calories
290

fat calories
60

total fat (g)
7

sat fat (g)
3.5

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
55

fiber (g)
3

sugars (g)
46

protein (g)
3

vitamin A IUs
0
%

vitamin C
50
%

calcium
2
%

iron
10
%

½
cup sugar

½
cup agave syrup

3 ounces bittersweet chocolate, chopped

⅔
cup Dutch-processed (alkalized) unsweetened cocoa powder

1
½
teaspoons vanilla extract

2 cups sliced ripe strawberries

1
.
Combine
2
cups water with the sugar and syrup in a heavy-bottomed medium saucepan. Whisk to combine and bring them to a boil on medium-high heat, stirring frequently. Remove the pan from the heat and add the chocolate; whisk until the chocolate melts and the mixture is smooth.

2
.
Put the cocoa in a sieve and shake to sift it into a medium bowl. Whisk the chocolate-sugar mixture into it a little at a time. Whisk in the vanilla. Let the mixture cool to room temperature. Cover with plastic wrap, pressing the wrap onto the surface of the chocolate mixture. Refrigerate for at least
1
hour or up to
6
hours.

3
.
Whisk the mixture and process it in an ice-cream machine according to the manufacturer's instructions. Transfer the sorbet to a plastic bowl with a lid; cover the surface with plastic wrap. Cover the container with the lid and freeze for several hours. Move the sorbet to the refrigerator for
15
minutes before serving for easier scooping.

4
.
Scoop the sorbet into six small bowls and spoon the strawberries around the edge of each scoop.

On a hot summer day, chilled fruit-based soup is a dessert that is both refreshing and enticing. And it's easy on the cook because the dish can be prepared in the cool of the day, as much as
24
hours in advance of serving. Rather than using it as a finale, it can stand in as a passed appetizer, served in individual shot glasses garnished with a fresh strawberry.

Yields
10
servings

(per serving)

calories
120

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
5

total carbohydrates (g)
23

fiber (g)
2

sugars (g)
18

protein (g)
2

vitamin A IUs
0
%

vitamin C
45
%

calcium
2
%

iron
2
%

1
½
cups Beaujolais or other light, fruity red wine

½
lemon

⅓
cup agave syrup

5 black peppercorns

One 2- to 3-inch cinnamon stick

1 pound sweet cherries, pitted and halved

2 cups sliced ripe strawberries

1 cup raspberries, fresh or frozen

1
½
teaspoons kirsch

½
cup plain fat-free Greek-style yogurt mixed with 1 teaspoon dark honey

1
.
In a large nonreactive pan, combine the wine and
1
¼
cups water. Using a swivel-bladed vegetable peeler, remove wide strips of lemon zest; add them to the wine mixture and set the lemon aside. Add the syrup, peppercorns, and cinnamon stick. Bring everything to a boil on high heat, stirring occasionally; reduce the heat to medium-low and simmer for
5
minutes.

2
.
Add the cherries and bring them to a simmer on high heat. Reduce the temperature to medium-low and simmer for
10
minutes, or until the cherries are tender. Strain the mixture. Discard the zest, peppercorns, and cinnamon; reserve the cherries. Return the liquid to the pan.

3
.
Add the strawberries and raspberries to the pan. Bring them to a simmer on high heat; reduce the heat to medium-low and simmer for
3
minutes. Add half of the reserved cherries. Process the mixture in batches in a blender (use caution and hold down the lid with pot holder). Strain, pressing down the fruit with the back of a large spoon or rubber spatula. In a pan or bowl, combine the strained mixture, kirsch, and remaining reserved cherries; let cool. Cover and refrigerate thoroughly,
4
to
24
hours.

4
.
Taste the soup. If desired, add a little fresh lemon juice. Ladle the chilled soup into small bowls, top with a small spoonful of sweetened yogurt, and serve.

Fast growing and prolific, both yellow and green varieties of summer squash are the darlings of home gardeners. They grow quickly, producing fruit in only
40
to
50
days. Their shapes and colors are beguiling—some with uniform scalloped edges, others with swan-like necks or blimp-shaped builds. Their flesh is tender and delicately mild, a taste and texture that lends itself to an endless variety of dishes.

Summer squashes pack in fiber, most B vitamins, vitamin C, and the minerals calcium, manganese, magnesium, potassium, phosphorous, copper, and zinc. They also have certain phytochemicals that show some unique abilities.

(per
1
cup raw, sliced)

calories
18

fat calories
2

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
2

total carbohydrates (g)
4

fiber (g)
1

sugars (g)
2

protein (g)
1

vitamin A IUs
5
%

vitamin C
32
%

calcium
2
%

iron
2
%

There's a very good reason not to peel squash. Researchers in India, looking at extracts in the peel of summer squashes (especially the yellow crookneck variety), found that they countered the effects of diabetes on blood glucose levels, insulin levels, and total cholesterol, including triglycerides and HDLs, LDLs, and VLDLs.

The same Indian scientists found that the chemicals in those squash peels can protect the liver from alterations in lipid peroxidation, which is a mechanism of cellular injury used as an indicator of oxidative stress in cells and tissues.

Certain compounds in some summer squash showed cough-suppressant abilities. The molecular structure and shape of pectin-like polysaccharides seemed to work directly on the smooth muscles of the airway.

Year-round

Look for summer squash that is free of discoloration or soft spots, nicks, or shriveling. Avoid those that are overgrown, as they can have woody interiors and a bitter flavor. Refrigerate them dry and unwashed in the crisper drawer for up to
4
days.

Wash with cold water. Trim the ends.

Grilling summer squash gives it a marvelous taste. Simply trim the ends and cut the squash into
½
-inch slices on the diagonal. Toss the slices in a bowl with minced garlic, chopped fresh rosemary or thyme, and enough extra-virgin olive oil to lightly coat the slices. Add seasoned salt and freshly ground pepper. Grill over medium heat in a single layer,
3
to
4
minutes per side, or until it is just barely tender, placing the slices at an angle to the grill grates. If grilling whole baby varieties, a grill basket is a necessity. If desired, top the squash with grated hard cheese, crumbled soft cheese, or, if you prefer, toasted pine nuts. Summer squash can also be grilled in a grill pan on a stovetop.

In a large, deep nonstick skillet, heat
1
tablespoon extra-virgin olive oil on medium-high heat. Add
4
skinless, boneless chicken breasts. Cook on medium heat for
4
to
5
minutes. Turn them over and add
2
½
cups diced zucchini around the chicken; season with salt and pepper and cook, occasionally tossing the squash, until the chicken is opaque throughout and the squash is tender-crisp. Meanwhile, drain
1
½
tablespoons prepared pesto sauce in a sieve to remove excess oil; spread the pesto over the chicken and serve it with the squash. For a vegetarian version, pan-fry diced zucchini in a little olive oil and toss with drained prepared pesto.

Instead of chicken or shrimp, add diced summer squash (sautéed until tender-crisp in a bit of canola oil) to enchilada filling along with corn kernels and reduced-fat shredded pepper Jack cheese.

Any summer squash variety can be used in this versatile soup. The recipe calls for yellow crookneck and zucchini, but the scalloped-edged pattypan (green) or sunburst (yellow) would be delicious, too. Serve it hot or cold, and adjust the amount of spiciness by using either a mild or hot curry powder. The brown rice in the mix lends a toothsome quality to the puréed soup, leaving a tiny bit of bite to the texture.

Yields
8
servings

(per serving)

calories
80

fat calories
5

total fat (g)
0.5

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
400