50 Best Plants on the Planet (37 page)

cholesterol (mg)
0

sodium (mg)
100

total carbohydrates (g)
17

fiber (g)
1

sugars (g)
14

protein (g)
4

vitamin A IUs
0
%

vitamin C
80
%

calcium
8
%

iron
0
%

4 ounces fat-free cream cheese

4 ounces vanilla fat-free Greek-style yogurt

¼
cup agave syrup, plus more if needed

½
teaspoon vanilla extract

4 kiwis, peeled, halved lengthwise, cut crosswise into
⅜
-inch slices

10 ripe strawberries, sliced lengthwise

1
.
In a food processor bowl, combine the cream cheese, yogurt, syrup, and vanilla. Whirl until smooth and well combined.

2
.
Just before serving, in a medium bowl, gently toss together the kiwi and strawberries using a rubber spatula. Taste. If the berries aren't very sweet, add a drizzle of agave syrup and gently toss again.

3
.
Divide the cheese mixture between eight small stemmed bowls or wine glasses. Top with the fruit and serve.

COOK'S NOTES
It is best to assemble these desserts no more than
10
minutes before serving, but the cheese mixture can be mixed in advance, placed in serving dishes, and covered airtight in the refrigerator.

If desired, garnish each serving with a small sprig of fresh mint or a fresh, pesticide-free lavender blossom.

This recipe makes more of the crunchy quinoa topping than is used in the dish. The mixture can be thoroughly cooled and stored airtight up to
1
week at room temperature. Use it atop rice, baked apples, or sliced stone fruit.

Yields
6
servings

(per serving)

calories
290

fat calories
70

total fat (g)
8

sat fat (g)
2.5

cholesterol (mg)
10

sodium (mg)
60

total carbohydrates (g)
39

fiber (g)
3

sugars (g)
13

protein (g)
18

vitamin A IUs
2
%

vitamin C
60
%

calcium
15
%

iron
15
%

1
¼
cups white quinoa

1 tablespoon plus 1 teaspoon agave syrup

1 tablespoon vegetable or canola oil

1 cup sliced ripe strawberries

2 kiwis, peeled, halved lengthwise, cut into crosswise slices

4 cups plain or vanilla 2 Greek-style yogurt

1
.
Preheat the oven to
375
degrees F. Rinse the quinoa in a fine strainer under cold running water for about
45
seconds; shake the strainer to remove as much water as possible.

2
.
Put the well-drained quinoa on a rimmed baking sheet. Pour
1
tablespoon of the syrup and the oil on top; mix with a rubber spatula or clean hands to combine. Spread the quinoa into a single layer as much as possible. Bake until it is crisp, stirring occasionally, about
10
to
11
minutes. Remove the baking sheet to a cooling rack to cool thoroughly.

3
.
In a medium bowl, toss the strawberries and kiwis with the remaining
1
teaspoon syrup.

4
.
Divide the yogurt between six bowls. Top each with some fruit mixture and about
2
tablespoons of the crunchy quinoa. Serve.

Tastewise, kumquats are like inside-out oranges. The peel is sweet, while the interior is tart. When eaten together, skin and all, the two flavors balance in an appealing way, making a sweet-sour marmalade-style taste.

If you are a first timer at eating a whole kumquat, give it a chance. With the initial chew, it will taste a little bitter, but keep chewing. Give the flavors a chance to develop in your mouth. Most likely you will be hooked by the sweet-tart flavor and citrus fragrance.

Small seeds generally dot the interior and are soft and edible. If large seeds are present, they should be removed and discarded. Cut the fruit in half lengthwise or into slices. If there are any large seeds, use the point of a paring knife to pluck them out.

The kumquat's edible skin is a source of concentrated sesquiterpenes, a class of natural chemicals that have demonstrated pronounced therapeutic actions as antioxidants throughout the body.

NUTRITIONAL INFORMATION

(per
1
cup raw, sliced kumquats)

calories
140

fat calories
14

total fat (g)
2

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
20

total carbohydrates (g)
31

fiber (g)
12

sugars (g)
4

protein (g)
0

vitamin A IUs
12
%

vitamin C
146
%

calcium
12
%

iron
12
%

Kumquats are sources of dozens of phytochemicals, which together include antioxidant, antibacterial, antimicrobial, and anti-inflammatory abilities. Inflammation often is the cause of joint pain and results from disorders such as obesity and impaired vascular dysfunction.

Studies indicate that compounds in kumquat peel can act as an analgesic, fighting pain both orally and psychologically as a component of aromatherapy.

The sesquiterpenes in kumquats have a unique function. They mimic hemoglobin by carrying oxygen molecules in the blood. This allows them to help arrest cancer cells directly by preventing DNA damage through effectively “smothering” with oxygen the cancer development process in cells.

November to July

Buy kumquats that are plump and firm, without shriveling. The fruit should feel heavy for its size. Refrigerate kumquats, unwashed and dry in a plastic bag in the crisper drawer, up to
1
week.

Wash kumquats in cold water before use. Pat them dry. Cut them in half lengthwise or slice, removing any large seeds with the point of a paring knife.

Kumquats can be eaten raw or cooked. When cooked, they are most often sliced and gently simmered in a simple sugar syrup made with equal parts sugar and water. They can also be cooked in syrup made with half water and half agave syrup, or half water and half honey.

Thinly slice and add a small amount of kumquats to fruit salad to balance sweet fruit such as ripe strawberries, pears, or grapes.

A glazed kumquat and dried cranberry jumble is an irresistible topping. It can be scattered over anything from pancakes to cottage cheese, green salads to angel food cake. In a small, heavy-bottomed skillet or saucepan, combine
6
kumquats (cut crosswise into
¼
-inch slices, large seeds removed),
1
tablespoon dried cranberries,
⅔
cup water, and
1
½
tablespoons sugar or agave syrup. Bring them to a boil on high heat. Reduce the heat to medium to maintain vigorous bubbling around the edge of the pan. Cook for
10
to
12
minutes, or until almost no liquid remains. Remove from the heat, stir, and transfer to a rimmed plate to cool.

Use sliced kumquats as a colorful garnish for iced tea.

The earthiness of roasted beets teams beautifully with any kind of citrus, especially oranges, tangerines, or kumquats. In this salad, a relish serves as the dressing. It is made by combining finely chopped raw kumquats with toasted almonds, a smidgen of cayenne pepper, and extra-virgin olive oil. The dressed beets sit atop mixed baby greens and are crowned with a small portion of crumbled blue cheese.

Yields
8
first-course servings

NUTRITIONAL INFORMATION

(per serving, without cheese)

calories
150

fat calories
80

total fat (g)
9

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
300

total carbohydrates (g)
15

fiber (g)
5

sugars (g)
9

protein (g)
3

vitamin A IUs
40
%

vitamin C
25
%

calcium
4
%

iron
8
%

2 pounds beets, each with 1-inch stem attached

2 tablespoons sherry vinegar or champagne vinegar

Coarse salt (kosher or sea)

4 tablespoons extra-virgin olive oil

3 tablespoons finely chopped shallot

2
½
tablespoons finely chopped chives

1 medium garlic clove, peeled

⅓
cup slivered almonds, toasted (
see Cook's Note
)

Pinch cayenne pepper

⅓
cup finely chopped, seeded kumquats

7 cups mixed baby greens

OPTIONAL GARNISH
8 teaspoons crumbled blue cheese

1
.
Preheat the oven to
400
degrees F. Wash the beets thoroughly in cold water. Wrap the wet beets
3
or
4
to a packet in heavy-duty aluminum foil. Place the packets in a single layer on a rimmed baking sheet. Roast until they are fork tender,
30
to
60
minutes, depending on their size. When cool enough to handle, slip off the peels and cut off the stems. Cut the beets into
½
-inch chunks.

2
.
In a medium bowl, combine the vinegar and
¾
teaspoon salt; whisk to dissolve the salt. Whisk in
3
tablespoons of the oil. Stir in the shallots and chives. Add the beets and gently toss to combine.

3
.
In a food processor fitted with the metal blade, with the motor running, drop the garlic through the feed tube and process until it is minced. Add the almonds, a pinch of salt, and the cayenne. Pulse just enough to finely chop the almonds. Stir in the remaining
1
tablespoon oil and the kumquats. Add the relish to the beets and gently toss. Taste and adjust the seasoning as needed.

4
.
Divide the greens between eight salad plates. Top with the beet salad. If desired, top each salad with
1
teaspoon blue cheese.