Veggie Feast

I'm still trying to figure out how to shop for my family. I remember reading once that the average household throws away 25% or more of their fresh vegetables because they go to waste. This hurts on multiple levels; not only are you wasting money, you are wasting the resources that it cost to produce that food. I am definitely not perfect at this. When I'm at the farmer's market, I feel like a kid in the candy store, grabbing at whatever looks good and it all looks good. The result is that I had a random pile of vegetables in my fridge that all needed to be eaten right away. This meal was really a caucophany of whatever was in the fridge that needed to be used, so I'm not sure if it is the greatest in terms of the overall vision. However, if you are looking for some new ideas on veggie prep, there are definitely some favorites here. As for learning how to better manage my grocery flow, if you have any great tips on shopping and meal planning, please share!

roasted corn on the cob: This one is a simple as it sounds. Take a piece of husked corn still on the cob and put it on a hot gas grill or over hot coals in a charcoal grill. Cook for about 5 minutes per side, 10-15 minutes total. The cool part about grilling corn versus boiling it is that the roasting heat really wakes up the corn sugars, giving it an amazing flavor. Don't bother drenching it in butter (the flavor is too good, you don't need it!) but instead give it a light spray of extra virgin olive oil and a little dash of salt and pepper. Even though most American's eat corn as a "vegetable", it is actually a grain, so it is a great way to add some grain to your meal. (aprox 55 calories for one ear of corn)

steamed artichoke: Check out this article for great information about preparing artichokes. They look more challenging than they really are and they are well worth any effort. They must be in season, too, because they are really cheap right now. (aprox 64 calories for one artichoke)

grilled salmon: I rubbed the salmon with dill, garlic, salt, and pepper, and then put the salmon on a lightly oiled piece of aluminum foil. Place the aluminum foil (with the fish) on a hot grill and close the lid. Cook the fish for about 10 minutes (it will flake with a fork). You don't need to turn it, the fish will cook on both sides. Squeeze a little lemon over the fish and serve warm. (calories vary depending on the type of salmon; this one is about 244 calories for a 4 oz serving)

tzatziki: This creamy dip uses yogurt as it's base and I'll eat it on a salad as a dressing (so much better than ranch!). For this meal, it was a great dip for the steamed artichoke, beat fries, and even the salmon. Try it with whole wheat pitas too! (aprox 16 calories for every 2 TB)

Finely chop a cucumber (you can peel them too but I'm okay keeping the peel because I think it adds a little color). Generously salt the cucumbers (maybe a TB at least of kosher salt) and put the cucumbers in a fine mesh sieve (you will want to put the sieve over something to catch the liquid otherwise you'll have a mess). Let this sit for about 30 minutes; the salt is working to take some of the liquid out of the cucumber, which makes the dip not as runny. After about 30 minutes, rinse the cucumber and put it on a paper towel to dry. Combine the cucumber with about a cup of plain nonfat yogurt (I prefer using the Greek version but any will do). Add 2-3 tsps of dill (you can also add mint as well, which is more traditional, but I don't always have mint on hand) and a clove (or 1 tsp) of fresh garlic. I usually don't need to add any more salt because the cucumbers usually retain a little salt, but taste it and add some salt if it needs it.

beet fries but not fried: This recipe was originally for sweet potatoes but I used beats instead and I loved the result. Beats roasted in the oven are amazing in general; the roasting process carmelizes the sugar in the beats, really showcasing the complex flavor. They are so beautiful, too. Be prepared to have pink hands while you are working with them! (aprox 45 calories for 1/2 cup serving)

Preheat oven to 450 degrees with racks in the upper and middle positions. Line two baking sheets with parchment paper and rub with vegetable or canola oil. For a four person meal, I used about 4-5 beets (depending on the size of the beat). To prepare the beets, peel the beet skins. Cut the beets so that they are about the size of a french fry, maybe a 1/4-1/2" thick. Put the beets in a microwave-safe container, cover, and microwave 2 minutes. Stir gently, cover, and microwave 1 to 2 minutes more until pieces are pliable. Let rest 5 minutes covered; drain any liquid and pour onto a platter.

Seperate an egg white into a large bowl, and whisk egg whites until frothy. Working in batches, toss the beet pieces in the egg white, letting the excess liquid drip back into the bowl. Place in a single layer on prepared baking sheets and sprinkle with sea salt (or any large grain salt). Bake 10 minutes, then flip pieces over with a spatula. Rotate baking sheets from front to back and from one rack to the other. Bake until dark golden brown, about 15 minutes. Serve immediately.

I love this recipe because it is so much easier than frying the fries (I hate dealing with a vat of hot oil) and the result is a pile of crispy sweet goodness. If you aren't into beets (though you should really give this version a try), try sweet potatoes instead. Either way it is fry happiness.