Recipes for Health: Beet Greens, Green Garlic and Barley Gratin

 

1 generous bunch beet greens, stemmed and washed

2 tablespoons extra virgin olive oil

1 medium onion, chopped

4 large cloves green garlic, peeled and sliced, or one small head that has not separated into cloves, chopped

Salt to taste

1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme

3 eggs

1/2 cup 2 percent milk

Freshly ground pepper

1 cup cooked barley (regular pearled or purple), brown rice or arborio rice

1/2 cup grated Gruyère cheese (2 ounces)

2 tablespoons freshly grated Parmesan

1. Preheat the oven to 375 degrees. Oil a 2-quart gratin dish with olive oil. Blanch the beet greens for one minute in a large pot of generously salted boiling water, or steam over 1 inch of boiling water for two to five minutes until wilted and tender. Rinse with cold water, squeeze out water and chop medium-fine. Set aside.

2. Heat the oil over medium heat in a large, heavy skillet. Add the onion, and cook, stirring, until tender, about five minutes. Add the garlic and a generous pinch of salt. Continue to cook for another minute or two until the garlic is fragrant. Stir in the cooked greens and the thyme, and toss together. Season to taste with salt and pepper. Remove from the heat.

3. In a large bowl, beat together the eggs and milk. Add 1/2 teaspoon salt and freshly ground pepper to taste. Stir in the greens mixture, the barley or rice, and the cheeses. Mix together well. Scrape into the oiled baking dish.

4. Bake 35 to 40 minutes until sizzling and lightly browned on the top and sides. Remove from the heat, and allow to sit for at least 10 minutes before serving.

Yield: Serves four to six.

Advance preparation: The gratin will be good for three or four days. It is as good served cold or at room temperature as it is hot.

Nutritional information per serving (four servings): 272 calories; 6 grams saturated fat; 2 grams polyunsaturated fat; 8 grams monounsaturated fat; 159 milligrams cholesterol; 19 grams carbohydrates; 4 grams dietary fiber; 282 milligrams sodium (does not include salt to taste); 13 grams protein

Nutritional information per serving (six servings): 181 calories; 4 grams saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 106 milligrams cholesterol; 13 grams carbohydrates; 3 grams dietary fiber; 188 milligrams sodium (does not include salt to taste); 9 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

 

Recipes for Health: Gluten-Free Rice and Millet Flour Crackers

1 3/4 cups rice flour (preferably brown rice flour)

3/4 cup plus 2 tablespoons millet flour (I make mine by grinding millet in a spice mill)

3/4 teaspoon salt

1 teaspoon sugar

1/4 cup water

2 large eggs

2 tablespoons unsalted butter, cut into 1/4-inch pieces

2 tablespoons extra virgin olive oil (or omit the butter and use 1/4 cup olive oil)

2 tablespoons seeds, like as sesame, charnushka (nigella) or poppy seeds

1. Preheat the oven to 375 degrees. Line two baking sheets with parchment. Combine the flours, salt and sugar in the bowl of a food processor fitted with a steel blade. Pulse a few times to combine. Add the butter, and pulse until the flour mixture is crumbly. Combine the water, eggs and olive oil in a measuring cup. Turn on the processor. Add the liquids with the machine running, and process until the dough comes together. The dough will be soft. If it seems wet, add another tablespoon or two of rice flour.

2. Remove from the food processor. Divide into two portions, and roll out each portion into thin sheets. Sprinkle on the seeds. Using the rolling pin, gently press the topping into the surface of the dough. Cut the dough into squares or rectangles, and transfer to the baking sheets.

3. Bake 15 minutes or until lightly browned and crisp.

Yield: Eighty to 90 crackers.

Advance preparation: These crackers will keep for about a week in an airtight container.

Nutritional information per cracker: 26 calories; 0 grams saturated fat; 1 gram polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 2 grams carbohydrates; 1 gram dietary fiber; 25 milligrams sodium; 1 gram protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

 

Recipes for Health: Shrimp and Mango Tacos

2 tablespoons canola oil

1 pound medium or small shrimp, peeled and deveined

2 garlic cloves, sliced

2 teaspoons cumin seeds, lightly toasted and ground

2 Serrano or bird chilies, or 1 large jalape?o, minced

1 large mango, peeled, seeded and finely chopped

1/4 cup chopped cilantro

4 to 5 tablespoons lime juice

8 corn tortillas

1. Heat a large, heavy skillet or wok over medium-high heat, and add the canola oil. When the oil is hot, add the shrimp, salt to taste and the garlic. Sauté, stirring or shaking the pan, until the shrimp begins to color, about two minutes. Add the cumin, and continue to cook until the shrimp is pink and opaque, about three minutes. Add the chilies, mango and cilantro, and stir together for one minute. Stir in the lime juice, and remove from the heat. Taste and adjust seasonings.

2. Wrap the tortillas in a heavy kitchen towel, and place in a steamer basket over 1 inch of boiling water. Cover the pot, and steam for one minute. Turn off the heat, and allow to sit for 15 minutes without uncovering. Alternatively, wrap the tortillas in a towel, and heat in the microwave for one minute.

Warm the shrimp briefly in the pan. Place 2 tortillas on each plate, top with the shrimp, fold over the tortillas and serve with rice.

Yield: Serves four.

Advance preparation: This is best served right after you cook the shrimp and mango.

Nutritional information per serving: 268 calories; 1 gram saturated fat; 3 grams polyunsaturated fat; 5 grams monounsaturated fat; 159 milligrams cholesterol; 28 grams carbohydrates; 3 grams dietary fiber; 763 milligrams sodium; 1 gram protein

 

Recipes for Health: Mango, Orange and Ginger Smoothie

1 cup orange juice

1/2 large mango

1 1/4 teaspoons ginger juice (see note below)

4 ice cubes

Optional: 1/2 ripe banana (about 2 ounces peeled banana)

1. Combine the orange juice, mango, ginger juice and ice cubes in a blender. Blend until frothy and smooth. If you want a thicker drink, add the banana. Serve right away for the best flavor.

Note: To make the ginger juice, grate about 2 teaspoons ginger. Place on a piece of cheesecloth. Gather together the edges of the cheesecloth, hold over a bowl and twist to squeeze out the juice.

Yield: One large serving or two small servings.

Advance preparation: This is best served right away.

Nutritional information per serving: 201 calories; 0 grams saturated fat; 0 grams polyunsaturated fat; 0 grams monounsaturated fat; 0 milligrams cholesterol; 48 grams carbohydrates; 3 grams dietary fiber; 4 milligrams sodium; 3 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

 

Recipes for Health: Ribollita

 

6 ounces (1 scant cup) white or borlotti beans, soaked, if desired, for four hours and then drained

1 onion, cut in half

3 large garlic cloves, 1 crushed, the rest minced

Salt to taste

3 tablespoons extra virgin olive oil

1 large carrot, diced

1 celery rib, diced

Pinch of red chili flakes

1/4 Savoy or green cabbage, cored and shredded (2 cups shredded)

1 14-ounce can chopped or puréed tomatoes, with juice

3/4 pound (1 bunch) Swiss chard, kale or a mixture, stemmed, cleaned and chopped or cut in chiffonade (3 cups chopped greens)

A bouquet garni made with a bay leaf, a few sprigs each thyme and parsley, and a Parmesan rind

6 thick slices country bread, preferably whole-grain (about 6 ounces)

1. Place the beans in a medium saucepan, and add 4 cups water, the halved onion and crushed garlic clove. Bring to a boil. Reduce the heat, add salt to taste, cover and simmer 1 hour. Remove the onion halves. Taste and adjust seasonings.

2. Heat 2 tablespoons of the oil in a heavy soup pot, and add the chopped onion, carrots and celery. Cook, stirring often, until the onion is tender, about five minutes. Add the garlic and chili flakes, and stir together for 30 seconds to a minute until fragrant. Add the cabbage. Cook, stirring, until the cabbage wilts, three to five minutes. Add the tomatoes. Cook, stirring, until the tomatoes cook down and smell fragrant, five to 10 minutes. Season to taste with salt.

3. Stir in the beans and their liquid, add the bouquet garni and another 2 cups of water, and bring to a boil. Reduce the heat, cover and simmer 30 minutes or until the beans are tender. Taste and adjust seasonings. Add the greens, raise the heat and simmer covered for another 15 minutes. The greens should be falling apart in the soup. Remove the bouquet garni.

4. Meanwhile, preheat the oven to 300 degrees. Place the bread on the rack, and toast until dry but not browned, about 15 to 20 minutes. Break up into pieces. Remove about 1 cup of the beans and vegetables from the soup. Bring the remaining soup to a simmer, and add the bread. Submerge in the soup, and remove the soup from the heat. Let stand for 20 minutes until the bread is soft. Blend, using a hand immersion blender or the pulse action of a food processor. Return to the pot, add the beans and vegetables you set aside, and heat through. The ribollita should have the consistency of oatmeal. Dilute with water as necessary. Taste and adjust salt and pepper. Spoon the ribollita into bowls or onto soup plates, drizzle olive oil over each bowl and serve.

Note: You can make ribollita with 5 to 6 cups of any type of leftover minestrone using the bread proportions above.

Yield: Serves four to six.

Advance preparation: Ribollita will stiffen up considerably if you make it too far in advance. If you do so, thin it out as desired with water or stock and adjust salt.

Nutritional information per serving (four servings): 407 calories; 2 grams saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 63 grams carbohydrates; 17 grams dietary fiber; 610 milligrams sodium (does not include salt to taste); 16 grams protein

Nutritional information per serving (six servings): 271 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 42 grams carbohydrates; 11 grams dietary fiber; 407 milligrams sodium (does not include salt to taste); 10 grams protein

Martha Rose Shulman is the author of "The Very Best of Recipes for Health."