Eat Your Veggies
Seminar Resources List
Web Resources
· How to Cook 20 Vegetables
http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/kitchen_tips_techniques/how_to_cook_20_vegetables?page=2
· Best Ways to Cook Vegetables
http://www.webmd.com/diet/healthy-kitchen-11/best-cook-vegetables?page=3&print=true
· Ask Our Dietitian: How Many Fruits and Vegetables Should I Eat a Day?
http://www.cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day
· All about the Vegetable Group http://www.choosemyplate.gov/vegetables
· 4 Easy Ways to Prepare Purple Asparagus
http://www.3fatchicks.com/4-easy-ways-to-prepare-purple-asparagus/
· Look to Fruits and Vegetables for Good Eye Health
https://www.health.ny.gov/publications/0911/#content
· Food and Recipes Good for Macular Degeneration
https://www.macular.org/good-food
· 5 Foods for Healthy Eyes
http://www.health.com/health/gallery/0,,20680738,00.html#main-content
· A few Hadley Resources
o Mini Course: Independent Living: Cooking
o Videos
Slicing Food
Everyday Cooking Devices
Recipes
From instructor, Cathy Pasinski
Summer Village Salad
Tomatoes cut into wedges.
Cucumber, peeled and cut into slices, then cut into halves.
Onion, cut into strips.
Kalamata olives.
Green pepper slices.
Feta (optional)
Anchovies (optional).
Salt
Greek Oregano.
Dressing: cup extra virgin olive oil, cup red wine vinegar.
Mix all ingredients into a bowl and enjoy!
Greek Green Winter Salad
Lettuce cut into strips.
Green onions cut into small pieces.
Cucumber, peeled and cut into slices, then in halves.
Dressing: extra virgin olive oil, and red wine vinegar.
Toss and enjoy!
Vegetable Biryani
http://www.food.com/recipe/vegetable-biryani-7390
INGREDIENTS
• 1 1⁄2 cups basmati rice
• 3 tablespoons vegetable oil
• 1 pinch saffron
• 1 pinch turmeric
• 2 1⁄2 cups vegetable broth
• 1 cup chopped onion
• 2 teaspoons fresh ginger, peeled and grated
• 1 1⁄2 teaspoons ground cumin
• 1 1⁄2 teaspoons ground coriander (cilantro)
• 1⁄2 teaspoon ground cinnamon
• 1 pinch cayenne pepper
• 1⁄2 cup water
• 1 medium carrot, diced
• 2 cups small cauliflower florets
• 1 medium bell pepper, diced
• 1 tomatoes, diced
• 1⁄2 cup frozen fresh peas
• 1⁄3 cup raisins
• 3⁄4 cup canned chickpeas, rinsed and drained
• salt, to taste
• roasted cashews, for garnish
DIRECTIONS
1. Heat 1 tablespoon oil and add rice; sauté briefly, stirring to coat each grain completely.
2. Add crumbled saffron, turmeric, salt, and vegetable broth.
3. Bring to a boil, cover and reduce heat; simmer for 30 minutes.
4. Meanwhile, heat remaining 2 tablespoons oil over medium-high heat and sauté the onions for 5 minutes.
5. Add ginger, cumin, coriander, cinnamon, and cayenne, and cook for one minute, stirring constantly.
6. Preheat oven to 350.
7. Add 1/2 cup water, carrot, and cauliflower; cover, reduce heat and cook 3 to 4 minutes.
8. Add remaining ingredients and simmer until vegetables are just tender, adding more water as needed.
9. Season with salt, to taste.
10. Butter a baking dish, spread half of rice in it, cover with vegetable mixture, and top with the rest of the rice.
11. Cover tightly with foil and bake for 30 minutes.
12. Garnish with toasted cashews.
From Martha Stewart
Roasted Asparagus with Lemony Breadcrumbs
http://www.marthastewart.com/892683/roasted-asparagus-lemony-breadcrumbs
Ingredients
o 2 pounds asparagus, trimmed
o 1 tablespoon extra-virgin olive oil
o Coarse salt and freshly ground pepper
o 2 tablespoons unsalted butter
o 1/2 cup panko (Japanese breadcrumbs)
o 1/2 lemon, juiced and zested
o Garnish: 1/2 lemon, cut into wedges
Directions
1. Preheat oven to 425 degrees. Arrange asparagus on a rimmed baking sheet, and drizzle with oil. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast until tender, 18 to 20 minutes, then transfer to a platter.
2. Meanwhile, melt butter in a medium skillet over medium heat. Add panko, and cook, stirring frequently, until deep golden brown, 8 to 10 minutes. Remove from heat, and stir in lemon juice and zest. Season with salt.
3. Top asparagus with breadcrumbs, and garnish with lemon.
Sautéed Asparagus
http://www.recipetips.com/recipe-cards/t--2382/sauteed-asparagus.asp
Ingredients
o 1 pound fresh asparagus
o 1 tablespoon butter, olive oil, or mixture
o 1 teaspoon soy sauce
Container: heavy skillet
Directions
•Wash asparagus and snap off the tough ends (save ends for soup, if you wish). Cut stalks on the diagonal, into pieces about 2" long. Mix soy sauce with 4 tablespoons water.
•Heat butter or oil in a heavy skillet and add asparagus. Cook, stirring to coat pieces, for a minute. Add soy sauce-water mix and cook (covered, if the asparagus is quite thick; uncovered, if thin), until asparagus is crunchy-tender. Test for doneness every minute. (Taste a piece, or test with a sharp knife, to determine doneness.) The liquid should have mostly cooked away, leaving a slight glaze on the asparagus. Serve immediately.