Fresh garden vegetables are a real treat after the long winter of last season’s root vegetables, winter squash and preserved foods.
As much as we crave simply steaming and slathering on the butter or tossing with a dressing, we are always on the lookout for new ideas.
Dark green salad greens, kale and spinach are rich in vitamins A and K, and broccoli, bok choy and mustard are also rich in many of the B vitamins. These vegetables also contain an abundance of antioxidants that protect cells and play roles in blocking the early stages of cancer.
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As well, they contain high levels of fibre, iron, magnesium, potassium and calcium.
Greens are low in carbohydrates and sodium, and contain no cholesterol.
In addition to these nutrients, peas and beans are high in folate, iron, potassium and magnesium.
Plant products are our sole source of dietary fibre, so be sure to include the Canada’s Food Guide recommended half your plate amount of a variety of vegetables every day.
Parmesan Snap Pea Pasta
- 1 lb. fresh sugar snap peas (about 5 cups),trimmed 500 g 1.25 L
- 1 lb. angel hair or spaghettini pasta 500 g
- 5 tbsp. olive oil, divided 75 mL
- 1 shallot, finely chopped
- 3 garlic cloves, minced
- 1/2 tsp. salt 3 mL
- 1/4 tsp. crushed red pepper flakes 1 mL
- 1/8 tsp. coarsely groundpepper .5 mL
- 1 1/4 c. grated parmesan cheese, divided 310 mL
Trim off stem end of the snap peas and cut into one inch (2.5 cm) pieces.
In a six quarter, (seven litre) stockpot, bring 16 cups (four litres) water to a boil. Add peas. Cook, uncovered, just until crisp-tender, three to four minutes. Using a slotted spoon, remove peas from pot.
In the same pot, add pasta to boiling water and cook according to package directions. Drain, reserving one cup (250 mL) cooking water. Return pasta to pot. Toss with three tablespoons (45 mL) olive oil.
In a large skillet, heat remaining two tablespoons (30 mL) oil over medium heat. Sauté shallot until tender, two to three minutes. Add garlic and seasonings. Cook and stir one minute. Stir in peas and heat through.
Toss with pasta, adding one cup (250 mL) grated parmesan cheese and reserved cooking water, as needed. Garnish with remaining 1/4 cup (60 mL) cheese. Makes 10-12 servings.
Oven Roasted Asparagus
- 1 lb. asparagus 500 g
- 2 tbsp. pine nuts 30 mL
- 2 tbsp. olive oil 30 mL
- lemon zest
- juice of one lemon
- salt
- pepper
- 1/4 c. grated parmesan 60 mL
- alternate toppings — pan toasted buttered, herbed bread crumbs and crispy fried capers
Preheat oven to 350 F (180 C).
Prepare asparagus by snapping off the woody ends. If the asparagus is thicker than a pencil, you may want to peel the stems so it will be more tender. Spread asparagus onto a large-rimmed baking sheet. Toss with two tablespoons (30 mL) of olive oil and season with salt and pepper.
Roast until asparagus is tender, about 12 to 15 minutes, tossing halfway.
Meanwhile, toast pine nuts in a dry pan on the stove top over medium heat.
Arrange the roasted asparagus on a serving plate. Top with lemon zest, juice of one lemon, pine nuts and parmesan. Serve warm or at room temperature.
New Potato Salad with Dill Pickle Dip
- 2 lb. new potatoes 1 kg
- 2 shallots or 4 green onions, finely chopped
- 3 eggs, hard boiled, peeled and coarsely chopped
- 2 tbsp. chopped fresh dill, for garnish 30 mL
- dill pickle dip(recipe follows)
Wash potatoes, removing any blemished spots. Cut potatoes into bite-sized pieces. Add to large pot of cold water, enough to fully cover potatoes. Add a teaspoon (5 mL) of salt and cook over medium-high heat until potatoes are tender.
Drain and spread on a baking sheet. Drizzle with olive oil and toss to coat. Season with salt and pepper.
Bake in a 350 F (180 C) oven, tossing a few times, until nicely browned and crusty. Remove from oven and let cool to room temperature.
Add potatoes to a large bowl. Add shallots or green onions, chopped hard-boiled eggs and enough dill pickle dip to moisten and coat the potatoes. Garnish with fresh dill.
Dill Pickle Dip
Any type of cottage cheese works in this recipe. And even sour cream would be fine.
- 1 c. cottage cheese 250 mL
- 1/3 c. mayonnaise
- 1/2 c. chopped dillpickles 125 mL
- 2 tbsp. minced onion 30 mL
- 2 tbsp. finely chopped fresh dill 30 mL
- 1 tbsp. dill pickle juice 15 mL
- 1/4 tsp. ground pepper 1 mL
Measure all ingredients into the bowl of a food processor or into a blender. Process until smooth. Add cream if it is too thick. Cover and chill, at least one hour. Can be made up to three days ahead and refrigerated until needed.
Korean Pancake with Green Onions
A Korean green onion pancake is called pa jun. It is a crepe-like batter that cooks quickly. They can be served as a hearty snack, appetizer or side dish.
They work well with many vegetables and even with different ratios of batter to green onions.
The spicy dipping sauce is addictive. So delicious. It would be great as a dipping sauce with wontons or drizzled on a sliced avocado. It keeps well in the refrigerator for up to two weeks.
- 2 c. all-purpose flour 500 mL
- 2 large eggs, lightly beaten
- 1 tsp. kosher salt 5 mL
- 1 bunch green onions, green and white parts, halved lengthwise and cut into 2- to 3-inch lengths 5-7.5 cm
- 1 3/4 c. water 425 mL
- 1 1/2 tbsp. vegetable oil, for frying 22 mL
- soy sauce, or spicy dipping sauce, for serving
In a medium bowl, whisk the flour, eggs, salt and water, and let sit for about 10 minutes, until smooth. Stir in green onions.
Check the consistency before cooking. The batter should be the consistency of a crepe batter, which is runnier than pancake batter. This allows the pa jun to cook quickly and evenly. Add more water if needed.
Heat a medium nonstick skillet over medium heat and coat it with oil. Pour batter to just coat the bottom of the skillet.
Cook for three to four minutes until set and golden brown on the bottom. Flip the pancake over with a spatula. Finish by cooking two to three more minutes.
Serve with soy sauce or a spicy dipping sauce.
Spicy Dipping Sauce
- 1/3 c. soy sauce 75 mL
- 1/3 c. rice wine vinegar 75 mL
- 1 tbsp. sesame oil 15 mL
- 1 tbsp. Asian style hot chili sauce or chili pepper flakes 15 mL
- 1 tbsp. thinly slicedscallions 15 mL
- 1 tsp. finely choppedgarlic 5 mL
Add all ingredients to a one cup (250 mL) jar with a lid. Shake vigorously until well mixed.
Sarah Galvin is a home economist, teacher and avid supporter of local food producers. She has been a market vendor, grew up on a farm in southeastern Saskatchewan and is a member of TEAM Resources.
