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Vegetables

Flavors of Fall

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With September underway, the leaves on the trees will soon begin changing and temperatures will drop! That means that the home cook can move from the grill, where he or she has been stationed all summer, back inside to warm up with some comforting Fall flavors. The ultimate Fall recipes that we bring back into rotation after a summer at the grill are warm and delicious soups.

On a crisp Fall day, nothing is easier to make or more satisfying to eat than the cool weather favorite: soup. And with so many variations, it’s the perfect recipe to make in big batches and stock up the freezer for the chilly days that will soon be upon us. 

Here are some of our favorite recipes to try as the cooler weather comes around:

If you’re in the mood for a creamy soup with an unexpected crunchy garnish, try the Slow Cooker Butternut Squash Soup with Maple Roasted Garbanzo Beans.

For a heartier recipe that highlights Fall vegetables, the Vegetable Sausage Soup is perfect.

Finally, if you are looking for a spicier recipe where chicken and legumes are the star, the SW Chicken Soup is our go-to.

What recipes are you looking forward to making as the temperature takes a dip?  Let us know on our Facebook page!

Summer Salads for Every Occasion

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‘Tis the season for light, fresh meals full of flavorful veggies. We all have our go-to salads we make over and over again, but here’s some inspiration to pull you out of your salad rut to create delicious combinations the whole family will enjoy.

Super Food Salad

Dinner salads are a smart way to work in a variety of nutritious ingredients into one meal. Start with a leafy green such as romaine lettuce or spinach, add a colorful assortment of your favorite veggies and top it off with a protein source like hardboiled eggs, grilled chicken, beans, or canned fish.  For added flavor, incorporate fresh herbs such as dill, basil and parsley.  Beware of creamy dressings that can negate the healthy properties of your salad and instead opt for vinaigrette which is easy to make with a few staple pantry ingredients. We like this Salmon & Dill Green Bean salad as a complete meal in a bowl.

Salad for Picky Eaters

While it may seem that salads and kids don’t mix, sometimes picky eaters may be sensitive to particular textures or temperatures.  Mellowing out the intense textures in a salad could help.  For instance, if raw carrots are too rough or crunchy, try using Libby’s® Sliced Carrots and Sliced Beets over a bed of soft spring mix.  Our Beet & Carrot Salad is a great salad to start with.

Appetizer Salad for Backyard Barbecues

Complement your grilled burgers or chicken skewers with a tangy Easy Three Bean Salad instead of a high-calorie potato or macaroni salad.  This versatile salad can be served as a topping with tortilla chips or French bread, a top a bed of lettuce or simply on its own.

Salads in a Snap

With a well-stocked pantry, you can create a fantastic salad in minutes. Keep on hand canned veggies like Libby’s® Whole Kernel Sweet Corn and Libby’s® Sweet Peas plus nuts, seeds, beans, canned fish and dried cranberries. In the fridge, store bagged lettuce and, if you have time, precooked quinoa and precut veggies. With all the ingredients right at your fingertips, a healthy, yummy salad is easy to throw together!

Eat Your Veggies… For Dessert!

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The last place you’d expect to digest your daily dose of greens is during the sweetest treat of your day – dessert. Though we fully support indulgence in moderation, experimenting with veggies as a baking ingredient substitute is a guilt-free way to have your cake and eat it too. Rather than ending a meal with empty calories, infuse your favorite desserts with nutritious ingredients that add fiber, antioxidants and vitamins. Here are some easy ways to sneak in vegetables into your favorite baked goods and snacks. You won’t even taste the difference!

Black Bean Brownies

To a chocoholic, there is nothing more satisfying than a rich, fudgy brownie. Combine a can of Libby’s® Organic Black Beans with chocolate chips, eggs and a few other baking staples for a luxurious dessert packed with fiber and protein! This recipe from Yummy, Healthy, Easy only takes thirty minutes and is gluten-free.

Red Velvet Cupcakes

Thanks to gourmet bakeries, cupcakes are a delicate indulgence traditionally served during special occasions. Whip up red velvet cupcakes with a healthy twist to make them a year-round treat! Canned beets pack a nutritional punch with beta-caratone, folic acid and bone-building manganese. Kiwi Magazine also notes that the red color of the vegetable naturally dyes the cupcake batter, eliminating the need to add artificial food coloring.

Carrot Cake

Carrot cake is a classic dessert that incorporates vegetables without having to substitute ingredients. Our Carrot Cake Bites recipe calls for one can of Libby’s® Sliced Carrots, mashed with a fork. This ingredient results in a more moist cake than using raw carrots, and the bite sized form of this decadent dessert helps to minimize overeating.

Snickerdoodle Dessert Hummus

Just like savory hummus, the sweet version of this healthy snack contains canned garbanzo beans, also known as chickpeas. By adding simple ingredients such as almond butter, brown sugar, cinnamon and maple syrup to roughly one can of Libby’s® Organic Garbanzo Beans, this dish tastes like your favorite snickerdoodle cookie with added fiber from the garbanzo beans. Nutmeg Notebook recommends serving this as a dip for crunchy apple slices or a spread for whole wheat toast.

Do you have any favorite ways to incorporate veggies into your desserts? Let us know on Facebook!

Veg Out

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Let’s face it. Whether we’re facing picky eaters or we’re in a salad rut, most of us could use a boost when it comes to enjoying more vegetables.

When serving veggies to kids, it’s very important to avoid setting veggies up as undesirable– as in “eat two more bites of broccoli and then you can have dessert.” Rather, serve them and then let the kids decide how much they want (you can suggest a “try it” bite.) And remember, they need to see you eating your veggies, too. Here are some ideas on how to do just that:

Serve Them For Breakfast
Vegetables are a morning staple for many cultures around the globe. A few basic ideas to start your day with a veggie serving:

  • Cook up a mini-omelet with eggs, chopped spinach or mixed veggies. Layer with cheese on a small bagel.
  • Grab a piece of leftover vegetable pizza
  • Sauté chopped onions, bell peppers and sweet peas with scrambled eggs. Wrap into whole wheat tortilla.
  • Pair raw, crunchy veggies with a peanut butter and lowfat vanilla yogurt dip.

Make Them Sweet With Heat
Roasting veggies brings out a natural sweetness – my go-to recipe is toss raw or canned veggies with a few tablespoons of olive oil, minced garlic, dash of salt & pepper. Herbs and spices also bring out the best in veggies. Some combos for the oven:

  • Carrots + cinnamon + nutmeg
  • Green beans + ginger + sesame seeds
  • Broccoli + tarragon + garlic
  • Cauliflower + cumin + lemon zest

Give Them a Whirl
While I’m not a big fan of hiding veggies in food (again, implies veggies are the bad guys,) pureeing cooked veggies can enhance a recipe both in taste and nutrition. It’s up to you whether or not you tell the family what’s in the dish!

  • Mix pureed butternut squash or pumpkin into homemade mac & cheese
  • Puree onions and carrots into tomato sauce for pasta or pizza
  • Blend root veggies like turnips or parsnips with potatoes for a rich, creamy soup base.
  • If you’re feeling adventurous, blend spinach or kale into a fruit smoothie.

Good Grill Hunting

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As summer kicks in and temperatures soar, grilling rules. And what better way to simplify family meals while taking advantage the warm weather? Here are some tips on making it healthy but hearty enough for everyone:

Don’t Smoke – Avoid cooking on high heat for longer periods of time as this can produce carcinogens that have been linked to certain types of cancer. Cut off any burnt or black bits before eating. Also get in the habit of scrubbing down the grill rack after each use. Removing excess food prevents future charring, smoke and off-flavors in your food.

Look to Lean- The leaner the protein, the less chance of fat drippings causing smoke and burnt food. Look for cuts of loin, round or leg when selecting beef, pork or lamb. Try different fillets of fish (wrapped in foil.) Choose extra-lean ground beef, chicken or turkey for patties. Cook up veggie kabobs brushed in olive oil or grill portabella mushrooms for a rich, flavorful “burger”.

Dunk or Rub- Marinating or rubbing spices on meats and chicken before grilling adds flavor and may also reduce the formation of carcinogens. Use about ½ cup marinade for each pound of protein. Always discard the remaining marinade – never reuse after raw meat has touched it.

Think Outside the Grill – Get out of your steak, burger and hot dog rut. You can experiment with chili (place a cast iron pot right on the grill!), fruit, and even pizzas on your grill.

Portion Your Plate –Look to the new MyPlate food icon – fill half your plate with vegetables (grilled veggies, salad), a quarter with whole grains (rice, pasta, bread) and a quarter with lean protein (meat, chicken, fish, seafood, beans.)

Check out this month’s Sunshine Salsa recipe – the perfect summer side for grilled shrimp, chicken or fish!