50 Best Plants on the Planet (28 page)

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 50

fat calories 5

total fat (g) 1

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 210

total carbohydrates (g) 7

fiber (g) 2

sugars (g) 4

protein (g) 3

vitamin A IUs 35%

vitamin C 15%

calcium 6%

iron 6%

1 large yellow onion, coarsely chopped

1 medium carrot, peeled, coarsely chopped

OPTIONAL
1 medium kohlrabi, trimmed, peeled, cut into
½
-inch slices, coarsely chopped

1
½
tablespoons minced unpeeled fresh ginger

8 cups fat-free low-sodium vegetable broth

 5 to 6 ounces gai lan, cut into
½
-inch pieces

1 teaspoon tamari

OPTIONAL
Asian hot sauce, such as Sriracha

Coarse salt (kosher or sea)

9 ounces firm tofu, cut into
½
-inch cubes

3 green onions, trimmed, cut into thin slices (including dark green stalks)

GARNISH
1
½
tablespoons minced fresh cilantro

1.
In a medium saucepan, combine the onion, carrot, and kohlrabi, if using. Add the ginger and broth; bring them to a boil on high heat. Reduce the heat to medium and simmer for 15 minutes.

2.
Add the gai lan and simmer until it is tender-crisp, about 8 to 10 minutes. Stir in the tamari. Taste and, if desired, add a drop or two of Asian hot sauce and salt.

3.
Divide the tofu and green onions between eight small soup bowls. Ladle in the piping hot soup. Garnish with the cilantro.

Toasted or candied walnuts make a perfectly crunchy optional garnish for this tasty salad. If you prefer, use sweetened dried cranberries or sweet cherries instead of dried mango. The dressing needs a little sweetness for flavor balance; if desired, use maple syrup or agave syrup in place of honey.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving, without walnuts)

calories 120

fat calories 25

total fat (g) 3

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 35

total carbohydrates (g) 23

fiber (g) 4

sugars (g) 16

protein (g) 2

vitamin A IUs 80%

vitamin C 45%

calcium 10%

iron 8%

1
¼
pounds gai lan, cut into 1-inch pieces

¼
cup red wine vinegar

2
½
tablespoons honey

Salt

Freshly ground black pepper

1 tablespoon extra-virgin olive oil

1 large garlic clove, minced

½
medium red onion, thinly sliced

¼
cup coarsely chopped dried mango

1 tablespoon minced fresh cilantro

 5 to 6 cups mixed baby lettuces

OPTIONAL GARNISH
¼
cup toasted walnut pieces (
see Cook's Note
)

1.
In a large saucepan, bring 3 to 4 cups water to a boil on high heat. Add the gai lan and cook until it is tender-crisp, 3 to 4 minutes. Drain it in a colander in the sink. Refresh with cold water and drain again.

2.
In a large bowl, whisk together the vinegar and honey and season with salt and pepper. Whisk in the oil and garlic. Stir in the onion, mango, and cilantro; set aside for 15 minutes.

3.
Add the gai lan to the dressing and toss. Add the lettuce and toss. Taste and adjust the seasoning as needed. Divide the salad between six plates. If desired, garnish with the toasted walnuts. Serve.

COOK'S NOTE
To toast walnuts, place them in a single layer on a rimmed baking sheet. Bake in 350-degree-F oven for 4 to 5 minutes, or until lightly browned. Watch carefully because nuts burn easily.

Don't confuse common gooseberries with cape gooseberries, those pumpkin-orange orbs with papery coverings that look something like Chinese lanterns. Common gooseberries are husk-free and spherical, usually about the size of blueberries. They are most commonly a grape-green hue, but they can also be either white or shades of red. Minute seeds hide at the core, but they are so tender that they are generally only detectable when cut open and examined.

The lemon-like taste and scent is slightly musky, a flavor profile that lends itself to dishes that benefit from tart edges. Delicious in pies and compotes, gooseberries are a welcome addition to relishes, sauces, and jams.

These tart berries package lots of fiber in just a few calories; 1 cup has about 6 grams of fiber and only 66 calories.

NUTRITIONAL INFORMATION

(per 1 cup raw)

calories 66

fat calories 7

total fat (g) 1

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 2

total carbohydrates (g) 15

fiber (g) 6

sugars (g) 0

protein (g) 1

vitamin A IUs 9%

vitamin C 69%

calcium 4%

iron 3%

Gooseberries possess powerful phytochemical compounds that can help regulate blood sugar balance. They also provide a number of minerals, including iron, potassium, calcium, and especially copper and manganese.

The copper in gooseberries is critical to a number of functions, especially energy production, helping metabolize oxygen and scavenging oxygen radicals. Copper also is a crucial component in the cell's natural batteries; mitochondria utilize it to make the key energy currency, ATP. Both manganese and copper help regulate the production and metabolism of the neurotransmitters (such as norepinephrine and adrenaline).

Minerals in gooseberries help the body build functioning connective tissue, especially collagen and elastin. Healthy connective tissue means that skin stays firm and youthful longer.

March to May

Look for berries that are free of shriveling or discoloration; avoid those that are mushy or wet. Gooseberries should have a small portion of stem left intact and, at the bottom, a small browned blossom. Refrigerate untrimmed and dry up to 2 weeks; do not wash them before storing.

Place gooseberries in a colander and rinse them with cold water. The easiest way to trim the stem and blossom ends is by snipping them off using clean kitchen scissors.

Place 1 cup trimmed gooseberries in a small saucepan with 1 teaspoon agave syrup and 1 tablespoon water. Bring them to a boil on medium-high heat; reduce the heat to medium and gently boil until the berries start to burst, about 3 minutes. Let them cool. Spoon the sauce over yogurt or pudding, or use as part of fruit compote.

Put 1 cup trimmed gooseberries in a small saucepan with
⅔
cup maple syrup on high heat. When it is vigorously bubbling at the edge of the pan, reduce the heat to medium and simmer for 3 minutes, stirring occasionally, or until some gooseberries start to burst. Serve warm.

To make this tangy British dessert, combine 1 cup trimmed gooseberries with 2 nectarines (peeled and sliced), 2 tablespoons water, and 2 tablespoons agave syrup over medium heat until the gooseberries start to burst, about 8 minutes. Let the mixture cool. Whip
⅓
cup cream until soft peaks form. Fold the whipped cream into
½
cup plain Greek-style yogurt. Fold in the cooled fruit. Refrigerate until serving.

In a medium skillet, heat 2 teaspoons canola oil on medium-high heat. Add
½
sweet onion (chopped); cook until tender, about 3 minutes. Add 1 cup trimmed gooseberries, 1 teaspoon agave syrup, and 1 tablespoon water. Cook, stirring occasionally, about 3 minutes, or until some gooseberries start to burst, adding more water if needed. Purée in a food processor; season with salt and pepper. Spoon 1 to 2 tablespoons of sauce on a plate next to cooked fish.

Blue-veined cheeses vary in creaminess, saltiness, and, well, funkiness. For this tasty vinaigrette, use the blue cheese you most prefer. Whichever variety you choose will bring a delightfully sharp edge to the vinaigrette. The dressing brings out the best in the gooseberries and plums.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 160

fat calories 90

total fat (g) 10

sat fat (g) 2

cholesterol (mg) 30

sodium (mg) 160

total carbohydrates (g) 6

fiber (g) 2

sugars (g) 2

protein (g) 12

vitamin A IUs 30%

vitamin C 10%

calcium 6%

iron 6%

3 boneless, skinless chicken breasts (about 4 ounces each)

Nonstick vegetable oil cooking spray

Coarse salt (kosher or sea)

Freshly ground black pepper

3 tablespoons extra-virgin olive oil

⅓
cup crumbled blue cheese

1
½
tablespoons chopped fresh chives or dark green onion stalks

1 tablespoon balsamic vinegar

Garlic salt

2 medium heads Bibb or butter lettuce (about 12 ounces)

¾
cup gooseberries, trimmed

¼
cup walnut pieces, toasted (
see Cook's Note
)

2 ripe (but not squishy) plums, cut into wedges

1.
Use the bottom of a saucepan or mallet to pound the chicken breasts between sheets of plastic wrap to
¼
inch thick. Coat the chicken with cooking spray on both sides and season with salt and pepper. Heat a grill pan on medium-high heat. Put the chicken on the pan and cook until it is opaque, about 3 to 4 minutes on each side. Set the chicken aside to cool while preparing the dressing.

2.
In a small bowl or glass measuring cup with a handle, combine the oil and cheese. Use a fork to press half of the cheese against the bowl to mash it into the oil. Stir in the chives and vinegar and season with garlic salt.

3.
Gently tear the lettuce into bite-size pieces and put them in a large bowl. Cut the cooled chicken into
½
-inch crosswise slices. Add the chicken, gooseberries, walnuts, and dressing to the lettuce. Gently toss and divide between six plates. Top with the plum wedges.

COOK'S NOTE
To toast walnuts, place them in a single layer on rimmed baking sheet. Bake in a 350-degree-F oven for 4 to 5 minutes, or until lightly browned. Watch carefully because nuts burn easily.

MEATLESS ALTERNATIVE
Omit the chicken. If desired, add 1
½
cups cooked and cooled farro in step 3.

Teamed with sweet cherries, the frisky tartness of gooseberries finds a happy medium. Serve this perky relish warm or at room temperature as a sidekick for roast lamb, venison, or pork, or with grilled tofu or baked butternut squash. It can be made ahead and refrigerated for up to 5 days.

Yields 12 servings

NUTRITIONAL INFORMATION

(per serving)

calories 50

fat calories 10

total fat (g) 1.5

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 25

total carbohydrates (g) 10

fiber (g) 1

sugars (g) 7

protein (g) 0

vitamin A IUs 0%

vitamin C 10%

calcium 0%

iron 0%

1 tablespoon vegetable oil or canola oil

1 medium yellow onion, roughly chopped