Versatile Vegetables

By Arlene Bascom 

Since vegetables are a mainstay of a healthy diet, I have often wondered why it is so difficult to find really good vegetable recipes. While recipes for desserts abound, vegetable recipes are rare. 

My husband is diabetic and not a vegetable lover, so I have had important reasons to search for healthy, yet tasty ways to serve vegetables. Over the years, I eventually accumulated a number of very good recipes, and in the process, discovered how versatile vegetables really are. Now I have a special recipe file just for creative vegetable recipes.

This month I selected my favorites from this file to share in the hopes that you, too, can increase your vegetable servings and develop your own versatile vegetable recipe files. Each of the following recipes has been adjusted for two servings, but can be easily doubled to serve more.  Two of the recipes include the bonus of a fruit serving along with your vegetable! 

Spinach Parmesan 

Here is a really delicious way to serve spinach.

2 10 oz. bags of pre-washed spinach

2 T. grated Parmesan cheese 

2 T. minced onion

2 T. heavy cream (or whipping cream)

1  1/2 T. melted butter

Salt and pepper to taste

1/2 cups buttered bread crumbs (optional)

Cook spinach in large saucepan with small amount of water until tender. Drain thoroughly using back of a large spoon to press water from spinach; this is important to prevent your finished dish from being watery.. Add remaining ingredients, except bread crumbs to spinach, stirring to combine. Arrange spinach mixture in an 8-inch square baking dish and top with buttered crumbs. Bake 10 to 15 minutes in a 450 degree oven. 

California Broccoli

The tanginess of orange is a natural with broccoli.

2 c. fresh or frozen broccoli florets

2 heaping T. mandarin oranges from an 11 oz. can, drained

2 T. frozen orange juice concentrate

1 T. butter

1/2 c. slivered almonds (optional)

Steam broccoli until tender; drain well. Add orange slices as desired. Heat orange juice concentrate and butter in microwave in a small microwave dish until piping hot. Stir to combine, and pour over broccoli and orange mixture. Sprinkle with sliced almonds and serve. 

Waikiki Carrots

Satisfy your sweet tooth with a sweet vegetable. The natural sweetness of carrots is enhanced with the tangy flavor of pineapple. 

2 c, carrots, peeled and sliced

1/2 c. water

1/4 t. salt

1/4 c. fresh or frozen chopped green pepper

1/2 to 3/4 c. pineapple tidbits, reserving juice for glaze, if desired

1 T. chopped fresh parsley 

Optional Glaze:

1/4 c. pineapple juice

Cornstarch to thicken (about 1 1/2 t.)

In a medium saucepan, bring water to a boil. Add salt, sliced carrots, and green pepper, cooking until carrots are almost tender. Add the pineapple tidbits and parsley and heat slightly. Drain and move carrot mixture to a serving dish. To make the glaze, combine pineapple juice and cornstarch in warm saucepan.  Heat, stirring constantly, until glaze thickens. Pour glaze over carrot mixture.

Green Bean Casserole

1/4 c. minced onion 

1 T. butter

1 T. flour

1/2 t. salt

Dash of pepper

1/2 c. dairy sour cream

2 c. canned or frozen French-style green beans, cooked

1/4 to 1/2 c. sharp or medium cheddar cheese, grated (optional) 

Sauté onion in butter. Stir in flour, salt, and pepper until flour and butter are blended and cooked. Add sour cream and heat through, but do not bring to a boil. Add cooked beans. To serve with cheese, pour bean mixture into shallow baking dish and top with the grated cheese. Bake at 350 degrees for about 15 minutes. 

The quintessential approach to getting more raw vegetables in our diet is to serve a vegetable salad. Following are two of my favorite salad combinations I use when we tire of the standard leafy green tossed salads. These recipes utilize a variety of vegetables I usually have on hand. 

Cottage Salad 

1 small cucumber, peeled, seeded, and cubed

1-2 T. green or red pepper, diced 

salt and pepper

lemon juice (just enough to sprinkle) 

cottage cheese to serve two 

4 slices tomato 

4 leafy green lettuce leaves 

Combine cucumber, diced peppers, salt, pepper, and lemon juice with cottage cheese. Arrange lettuce leaves on two plates, and top each with two tomato slices. Divide cottage cheese mixture into two portions, and place on top of tomato slices.

Chilled Mixed Vegetable Salad 

1 c. low-fat cottage cheese

1 T. French dressing 

1/2 c. of each of the following fresh vegetables: broccoli, carrots, cucumber, and tomatoes, cut into bite-sized pieces. 

Combine the cottage cheese and French dressing in a blender, and process until smooth. Season with salt and pepper, if desired. Pour cottage cheese dressing mixture over vegetables and toss. Chill well before serving.