Wizard Recipes

Asparagus is available in white, green, or purple spears. Choose thin, sturdy, evenly sized spears without bruising or discoloration. The spear like heads should be firm and tight; the cut ends should not be desiccated, fibrous, or woody. The general rule: the thinner, the more tender. Plan on 5 to 6 ounces per serving.

To store: Unfasten any ties or remove the rubber band; slice about 1?2 inch off the bottom of each spear. Stand the spears straight up in a glass with about 1 inch of water, cover the tops with a plastic bag, and refrigerate for no more than 2 days.

To prepare: Rinse well. If the green or purple spears are thicker than a pencil, shave off the tough outer skin with a vegetable peeler. White asparagus, grown without sunlight, must be stripped with a vegetable peeler to remove the fibrous outer casing.

To braise: Bring about 1 inch of water, vegetable broth, white wine, or a combination of any two, plus a couple of lemon slices, to a boil in a large skillet over high heat. Add the spears, cover, reduce the heat to low, and simmer until tender when pierced with a fork, about 15 minutes for white, 6 minutes for green, and 4 minutes for purple.

To grill: Prepare the grill for medium-heat cooking; lightly oil the rack. Place the green or purple spears directly over the heat; cook until lightly browned, turning occasionally, about 6 minutes. (White asparagus does not lend itself to grilling.)

To microwave: Place the spears in a glass pie plate; add about 1?2 inch water, drizzle with a little olive oil, and cover tightly. Microwave on high until tender, about 9 minutes for white, 4 minutes for green, and 3 minutes for purple.

To serve: Toss with coarse-grained sea salt or kosher salt and freshly ground black or white pepper as well as toasted sliced almonds, finely grated lemon zest, a dab of chutney, a dollop of Dijon mustard, a spoonful of crème fraîche, a splash of a sweet vinegar like balsamic or sherry, or a drizzle of extra virgin olive oil.

Beets

Look for dark ruby, bright orange, or creamy white skins without obvious bruising or scales. The somewhat exotic American “candy cane” varietal has ruby and white rings. The thin, tail like top root should be firm, not limp. If possible, buy similarly sized bunches with the greens still attached.

Although the greens slowly leach moisture from the beets, their presence usually indicates freshness at the market. In general, larger beets can be tough, even woody. Plan on 2 medium beets per person.

To store: Snip off the greens, leaving about 1 inch of stem attached. Seal the beets in a plastic bag perforated with a few small holes and refrigerate for up to 3 weeks. (The greens can be prepared within 1 or 2 days.)

To prepare: Cut off the remnants of the stems and the root. Rinse gently but well. Peeling beets removes essential nutrients; however, if you cook them with their skins on, they must be cooked whole and you must then let them cool slightly before slipping off the now-loose skins.

If you prefer, you can, of course, peel the beets first. Remove any red stains on your hands by rubbing them with kosher salt under warm running water.

To roast: Wrap in aluminum foil, seal tightly, and bake in a preheated 400°F oven until tender when pierced with a fork, 45 to 55 minutes. Let rest at room temperature for 10 minutes before removing the foil and slipping off the skins. Alternatively, peel the beets and cut them into 1-inch pieces, toss with a generous splash of olive oil in a 13 x 9-inch baking pan, and bake, stirring occasionally, in a preheated 400°F oven until browned and tender, 35 to 45 minutes.

To sauté: Heat a little olive oil and a pat of unsalted butter in a large skillet over medium heat. Peel the beets and grate them through the large holes of a box grater into the pan. Stir in one or more minced garlic cloves, a splash of  lemon juice, and a pinch of sugar. Cook, stirring constantly, for 1 minute. Add water to a depth of about 1?4 inch and bring to a simmer. Cover, reduce the heat to low, and cook until tender, about 8 minutes.

To steam: Cut in half. Place in a steamer basket over 2 inches of boiling water in a large pot set over high heat. Cover, reduce the heat to medium, and steam until tender, about 15 minutes. Let stand at room temperature for 10 minutes before slipping off the skins.

To microwave: Cut in half; place in a large glass baking dish or pie plate. Add 1?4 cup water or broth and a splash of white wine. Cover and microwave on high for 10 to 12 minutes. Let stand at room temperature, covered, for 10 minutes before slipping off their skins.

To serve: Toss with salt and pepper as well as either unsalted butter, olive oil, walnut oil, almond oil, toasted sesame oil, mustard oil, or lemon juice; or a chopped herb and some crème fraîche, sour cream, or plain yogurt.

Arugula is an annual that grows 8 to 24 inches high. It has dull- or shinygreen, deeply cut, compound leaves that are edible and have a distinctive spicy, pungent flavor resembling horseradish.

The vegetable was formerly called roquette (the French word for rocket), but the term “arugula” is now becoming more common.

The arugula can be divided into smoothedged or serrated-leafed varieties. Some arugula varieties are wild, although most are cultivated. The flavor varies depending on variety.

Origin & Botanical facts

Arugula belongs to the Cruciferae family and is a close relative of the mustard. Ancient Egyptians and Romans considered arugula leaves in salads to be an aphrodisiac. It is a minor crop in the southeastern United States, grown to a limited extent commercially and in home vegetable gardens.

Seeds often are listed in seed catalogs as “roquette” under the category of herbs.

A cool season vegetable best grown in Florida during the fall, winter, and spring, it matures from seed in 2 to 3 months. Periods of very warm temperatures cause it to bolt (go to seed) rather quickly. Few pests attack the arugula.

Uses

The freshest, crispest leaves free of brown spots should be chosen. Arugula should be used as soon as possible after purchasing. If necessary, after removing any wilted leaves, the remaining unwashed leaves can be refrigerated for no more than 2 days in a plastic bag.

The zesty leaves can be used raw in salads by themselves or tossed with other greens. Arugula also can be added to soups or lightly cooked and served as a side dish. The arugula is widely consumed in the Middle East as a garnish on meats and sandwiches. Tiny arugula blossoms also can be added to salads.

Nutrient composition

Arugula provides some vitamin A.

Asparagus

Asparagus is a member of the lily family and is related to onions, leeks, and garlic. It is cultivated for its edible young shoots, which are long and unbranched with compact, pointed tips made of tiny leaves.

Varieties

Two basic varieties of asparagus, white and green, are cultivated. The green variety is the only one grown on a commercial scale in the United States, whereas the white is preferred in Europe.

White asparagus is produced by banking soil against the plant to keep out sunlight, which otherwise would turn the stalks green. Also available, although not common, is a violet variety, with pinkish purple shoots and tips.

Origin & botanical facts

Asparagus was first cultivated in Greece about 2,500 years ago. In fact, the name asparagus is Greek for “stalk” or “shoot.” The ancient Greeks believed that asparagus had medicinal qualities and could cure toothaches and bee stings.

The cultivation of asparagus was adopted by the Romans, who carried it throughout Europe and Great Britain. From there, its popularity spread to the rest of the world. Traditionally, asparagus was a Northern Hemisphere crop, but today it is cultivated worldwide. The United States is the world’s largest supplier of asparagus, with most cultivation concentrated in California.

The asparagus plant is a perennial but requires three seasons to mature. In its first season, a crown forms with 6 inches of root. In its second season, the crown develops into a fern.

Asparagus can be harvested in its third season, but the plant does not reach its prime until 6 to 8 years of age. At peak age, an asparagus field can yield up to 2 tons per acre. Because its growing season is short and it must be harvested by hand, asparagus can be expensive.

Asparagus appears in American markets as early as February, when the first California crops are harvested, but the peak season in the West is from late April to late May and, elsewhere in the United States, from May through July.

Throughout the rest of the year, fresh asparagus may be available from Mexico and South America.

Uses

Asparagus stalks of similar width with tightly closed tips should be selected. Young asparagus is thinner and generally more tender. Fresh asparagus should be stored in the refrigerator with the cut ends immersed in water and should be used within a day or two.

Fresh asparagus is best steamed or microwaved until just crisp-tender. Steaming should be done quickly, with the spears in an upright position to heat the stalks evenly. The spears also can be roasted briefly in the oven with a little olive oil.

Cooked asparagus is best served immediately and simply, without rich sauces. Asparagus spears also can be cut into diagonal pieces and stir-fried. Asparagus is also available canned or frozen. Frozen spears are closer to fresh spears in flavor and nutrition. The canned variety is less nutritious.

Nutrient composition

Asparagus is a good source of vitamin C and is an excellent source of folate. It also contains glutathione, an antioxidant that promotes health.

ASPARAGUS is a vegetable that consists of the shoots of the plant, which are eaten before the blossoms develop. It grows quickly and is very tender if the shoots are clipped at just the right time after they appear above the ground.

It comes early in the spring, being about the first green vegetable that gets into the local market, but its season is comparatively short. It does not keep long after it is purchased and is better when it is used at once. If asparagus must be kept for any length of time, it should be stored in a cool, damp place.

In selecting asparagus, it should be remembered that there are two varieties, one of which is green and the other white. The stems of the green asparagus should be green to the bottom, and should not be hard nor woody where they are cut from the plant.

However, if a part of the stems is found to be woody, the hard ends should not be rejected, for the outside may be peeled off and the center used, or the hard ends may be cooked with other vegetables for the making of soup. The white asparagus will have slightly green tips, while the rest of the stem will be white.

Asparagus is one of the succulent vegetables comparatively low in food value. It contains, only one-fourth as many calories to the pound as potatoes. Its food value, however, may be increased by dressing it with butter after the vegetable has been cooked or by serving with it a sauce made with milk, butter, flour, etc. Then, too, asparagus is sometimes served on toast, which is another means of making a more nutritious dish out of this vegetable.

In its composition, asparagus contains a diuretic, that is, a substance that has an effect upon the kidneys, and that is known as asparagine. Because of the presence of this substance, asparagus is thought to be injurious to those who have kidney trouble, but it need not be avoided except in some forms of this disease.

PREPARATION FOR COOKING

To prepare asparagus for cooking, strip the tiny scales from the sides of the stems by means of a small paring knife. These hold sand and are responsible for the presence of the grit that is sometimes found in a cooked dish of asparagus even when the housewife feels certain that she has washed it as clean as possible.

Then wash the stems thoroughly in several cold waters, lifting them out of the water after each washing instead of pouring the water off of them. If the water is poured off the stems, the sand that has been washed from them is likely to remain in the bottom of the pan and mix with the vegetable again.

When the asparagus has been sufficiently washed, it may be used in the full lengths or cut into pieces of any desired length, 1 inch being the size that is usually preferred. If stems are to be cooked whole, it is a good plan to form them into a bunch as when purchased and tie the bunch with a tape or a string.

When this is done, the string should, of course, be cut and removed before the asparagus is served. A point to remember about the preparation of this vegetable is that it should always be cooked in boiling, salted water.

ASPARAGUS WITH BUTTER DRESSING

Perhaps the simplest way in which to prepare asparagus is to cook it in salted water and then serve it with a butter dressing. When prepared in this way, it may be served plain, but it becomes more attractive, as well as more nutritious, if it is placed on squares of toast.

For this dish, secure a bunch of fresh, tender asparagus, wash it thoroughly, and then, as desired, cut it into inch lengths or allow it to remain whole. Pour enough boiling water over it to cover well, add salt in the proportion of 1 teaspoonful to each quart of water, and allow it to cook until the stems may be easily pierced with a fork, which in most cases will require not more than from 10 to 15 minutes.

The length of the cooking is an important factor with this vegetable, for when it is overcooked its flavor is not so agreeable as when it has had just enough cooking. When the asparagus is done, drain off the water, season with a little more salt and a dash of pepper, and, if it is to be served without toast, add 1 tablespoonful of butter for each bunch cooked, allowing the butter to melt.

In case it is to be served on toast, allow a small amount of the liquid in which it was cooked to remain on it, add the butter to this, and, after placing several of the stems or a number of the pieces on the squares of toast, dip a little of the liquid over all.

Vegetables were, at one time, abused and neglected, relegated to the minor role of unimportant side dishes, to be taken or left, or not even noticed on the table.

Today, however, lowly vegetables are much more appreciated, not only for their nutritional importance but for the variety, flavor, eye appeal, and even elegance and sophistication they bring to the menu.

This article lists the fresh vegetables commonly used in North American kitchens, including many products that have become familiar from Asian and Latin cuisines. Tips for evaluation and trimming the products, as well as the average trimming yield, are indicated.

Vegetables are listed alphabetically, rather than by family classification, to make them easier to find.

Artichokes, Globe

Identification: Artichokes are the unopened or immature flowers of a type of thistle.

They vary in size and coloration but are usually round to somewhat elongated, colored light to medium green , sometimes with purple tints.

Related Varieties: Baby artichokes are not actually babies but come from a different place on the plant and are at their full size. Especially young baby artichokes may be tender enough to eat whole, with little trimming except for removing the top points of the leaves.

Evaluation: Look for compact, tight leaves; heavy for size; few or no brown blemishes.

Preparation: Wash. Cut 1 inch (2-3 cm) off tops. Cut off stem and lower leaves. Scrape out choke (fuzzy center) with melon ball cutter.(Remove choke before or after cooking.) Dip in lemon juice immediately.

Percentage Yield: 80% (whole, trimmed),30% (bottoms only)

Asparagus

Identification: Spear-shaped new shoot or stem that emerges from the plant’s roots in the spring. The pointed spear tip sprouts branches when the shoot is left to grow.

Related Varieties: White asparagus is the same plant as green, but soil is mounded over the shoots, protecting from the sun so they do not turn green. In Europe, white asparagus is more common than green. The flavor is milder than that of green, although North American white asparagus is usually more bitter than European. Purple asparagus turns dark green when cooked. It is tender and sweet.

Evaluation: Look for tightly closed tips; firm not  withered, stalks. For white asparagus, buy only product that has been kept chilled for its entire storage time; unchilled white asparagus becomes fibrous.

Preparation: Break off woody lower ends. Remove lower scales, which may harbour sand, or peel lower part of stalk. Cut tips to uniform lengths and/or tie them in bundles for cooking. White asparagus should be peeled the entire length of the stalk. Purple asparagus needs no peeling; just trim the bottoms.

Percentage Yield: 55% (green, peeled)

Avocados

Identification: The egg-shaped fruit of a small tree, with a leathery skin, tender, pale-green flesh, and a single large seed or pit in the center.

Related Varieties: There are several varieties that fall into two main categories:

1) The Mexican or Californian avocados, mostly the Hass variety, that have rough dark green skins that turn black when ripe. These have a rich, buttery flesh with a high oil content.

2) The West Indian or Florida type, with smoother skins that remain green. These are juicier and have a lower oil content.

Evaluation: Look for fresh appearance; fruit heavy for size; no blemishes or bruises.

Preparation: Ripen at room temperature,2-5 days. Cut in half lengthwise and remove pit Peel (skin pulls away easily from ripe fruit). Dip or rub with lemon juice immediately to prevent browning.

Percentage Yield: 75%

Bamboo Shoots

Identification: The young shoots of various species of bamboo plants, harvested as they just begin to emerge from the ground. They are roughly cone-shaped, with tough, brown skins and a creamy, crisp, tender interior.

Evaluation: Look for solid, heavy shoots with no soft spots or cracks; no trace of sour smell.

Preparation: Peel down to the creamy white or pale yellowish cone-shaped core.

Slice and boil in salted water until tender, then cut as desired for use in recipes.

Percentage Yield: Varies greatly, depending on size of shoots, which range from a few ounces to a pound (less than 100 grams to 500 grams) or more.

Beans, Fava

Identification: Also called broad bean. Unlike most of our common beans, which originated in the Western Hemisphere, favas are Old World beans. The large pods hold four to six beans in a soft, white lining. The flat beans slightly resemble limas, but they are not as starchy. Flavor is subtle and nutlike.

Evaluation: Select small to medium pods that are fresh green in color, not overly large. Yellowing pods may be too mature. Some spots on pods are normal.

Preparation: Preparation is labor-intensive. Shell the beans, parboil, then peel off skins or husks

Percentage Yield: 15-20%

Beans, Fresh Shell

Identification: These are the fresh, moist versions of the many types of dried beans.

Related Varieties: Although many types of beans are grown to be shelled, most of these are dried, and with the exception of cranberry or borlotti beans, southern peas or cowpeas, and black-eyed peas, few are available fresh. Soybeans and lima beans have their own entries below.

Evaluation: Look for firm, fresh, moderately filled-out pods containing firm but not hard seeds. Avoid yellow or brownish pods, which are likely to be too mature.

Preparation: Shell and rinse. Cook before serving; raw beans can be harmful.

Percentage Yield: 40%

Beans, Snap

Identification: Fresh green beans and other varieties are in the same family as shell beans, except they are grown to be picked immature for their tender, edible pods.

Related Varieties: Green beans are the most common. Some green varieties, picked when very small and tender, are known as haricots verts (ah ree coh vehr ,French for “green beans”).Other varieties include yellow or wax beans, purple beans, and flat, Italian-style green beans.

Evaluation: Look for firm and straight beans, with few shriveled ends; even color, without blemishes. Should be tender and crisp enough to break when bent to a 45- degree angle. Enclosed seeds should be small, not large and bulging.

Preparation: Wash. Cut or snap off ends. Remove any spots. Leave whole or cut into desired lengths.

Percentage Yield: 88%

Did you know that some foods take their toll own our mood? Some nutrients are absolutely mandatory for the good functioning of our brain and nervous system which is in charge, among others, with our good well being. Here are some of the most important nutrients to keep us happy!

1) GLUCIDS

Glucids are in charge of stimulating the production of  serotonin, a neurotransmitter that influences the so called ‘good mood’. Sugar, for instance, is one of them, but, in order to keep our organism healthy, it is better if glucids are consumed in forms of cereals, bread, potatoes, beans, but not in excess, of course, because the body will transform them into fats. Also, eat generous portions of fruits and vegetables, and, the wonderful chocolate, that, even if you care about your figure, you can consume from time to time, but in small quantities. You may non know this, but the sweet tooth you always have may be a sign of lack of serotonin.

2) MINERALS

Iron. It is essential for the whole organism, helping neurotransmitors to be formed and transported. We can find it in meat, fish, some vegetables, nuts, cereals and seeds.

Zinc. It plays almost the same role  and it is found in the same foods as iron, with the exception that we can find plenty of zinc also in liver and oysters.

Magnesium. With calcium, it helps transmit the nervous impulses. If you are stressed, your magnesium level decreases, decrease that can lead to anxiety or depression. We can get magnesium from nuts, peanuts, almonds, sesame seeds, green leafed vegetables, fish, seafood, cereals.

3)B VITAMINS

Folic Acid (B9). Stimulates the serotonin secretion. Lack of folic acid can lead to irritability

agressivity, depression. B12 Vitamin can be found in green leafed vegetables, wheat,

soya, eggs, liver, oysters, cereals, and B6 in bananas, avocados,

asparagus.

4)FATTY ACIDS

Last researches show that fatty acids Omega-3 and Omega-6 which we can find in fish, seafood, regulate some hormonal actions, including the ones for our mood. These acids are very important to our brain, improving consistently our cognitive capacity. according to these studies, consuming one portion of fat fish, at least once a week decreases the risk of developing Alzheimer. Also, fatty acids contribute to improving you skin aspect, being used in cosmetic treatments.

Original Articles. Constant-Content.