50 Best Plants on the Planet (49 page)

3
.
Divide the rice between six bowls. Spoon the rapini mixture over the rice, garnish with the parsley, and serve.

It's easy to understand why Italians are so crazy about rapini. It adds such an irresistible and interesting edge to pasta dishes. If you like the idea of adding a little more sweet starchiness to the dish, stir in
1
cup of fresh or frozen peas when adding the olives in step
3
.

Yields
6
first-course servings

NUTRITIONAL INFORMATION

(per serving)

calories
330

fat calories
60

total fat (g)
7

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
150

total carbohydrates (g)
52

fiber (g)
8

sugars (g)
5

protein (g)
13

vitamin A IUs
110
%

vitamin C
130
%

calcium
15
%

iron
15
%

1 pound rapini, cut into 2-inch pieces

12 ounces dry whole-wheat spaghetti

1
½
tablespoons extra-virgin olive oil

½
medium red onion, coarsely chopped

2 large garlic cloves, thinly sliced

½
cup dry white wine

Salt

Freshly ground black pepper

1 cup frozen artichoke hearts, defrosted, patted dry, and quartered

½
cup pitted green olives, drained and quartered lengthwise

1
½
cups halved grape tomatoes

¼
cup grated Parmesan cheese

½
cup fresh basil leaves

1
.
Bring a large pot of salted water to a boil on high heat. Add the rapini and cook until it is tender-crisp, about
3
to
5
minutes. Remove it with a slotted spoon; drain well and set it aside. Bring the water back to a boil.

2
.
Add the spaghetti to the water and cook until it is al dente (following the package directions). Drain well, reserving
¾
cup of the cooking water.

3
.
Heat
1
tablespoon of the oil in a large, deep skillet on medium heat. Add the onion and garlic; cook, stirring occasionally, until they are softened, about
3
minutes. Add the wine and increase the heat to medium-high. Cook until the wine evaporates, about
3
minutes. Season with salt and pepper. Add the artichokes and toss; cook until they start to brown a little. Add the olives and
1
cup of the tomatoes; cook, stirring occasionally, until the tomatoes start to break up a little, about
3
minutes. Add the remaining tomatoes, rapini, and spaghetti and toss.

4
.
Off the heat, toss the pasta with the cheese and remaining
½
tablespoon oil. Tear the basil into small pieces and add. Toss the mixture with enough of the reserved cooking water to make a creamy consistency. Taste and adjust the seasoning if needed. Serve.

Tiny juice sacs surround each raspberry's hollow interior. Sweet with tart overtones, the plump berries are delicate and highly perishable. Their vibrant flavor can enliven many dishes. Drop a few raspberries on a serving of so-so applesauce, and ordinary becomes enticing. Add a few to a pancake, and dull becomes dynamic.

Of all the berries, raspberries are in the top tier for minerals, vitamins, and powerful antioxidants called proanthocyanins.

NUTRITIONAL INFORMATION

(per
1
cup, raw)

calories
64

fat calories
7

total fat (g)
1

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
1

total carbohydrates (g)
15

fiber (g)
8

sugars (g)
5

protein (g)
1

vitamin A IUs
1
%

vitamin C
54
%

calcium
3
%

iron
5
%

Red berries such as raspberries are loaded with vitamins C, E, and K, plus folate, iron, potassium, and manganese. Manganese helps bones in three ways for the structure of the bone matrix, for the bone-cell growth process, and to work with the enzymes that drive bone growth and density.

While all types of produce act as excellent fiber sources, raspberries have some of the highest concentrations of the ingredient; nearly one-fifth of the berry by weight is made up of digestive fiber. This means raspberries pack a lot of satiety, heart health, and digestive health into a very little package.

In a recent study, scientists at the University of Oklahoma Health Sciences Center and the University of Texas Health Science Center discovered that extracts of raspberry actually helped inhibit the cellular death process in pancreatic cancer, blocking the growth, feeding, and proliferation of cancer cells.

Year-round

Select berries that are free of mold and discoloration. If packaged, make sure that berries move freely when the container is tilted; avoid containers in which the berries stubbornly stick together, as they are probably moldy. They are highly perishable and should be eaten as soon as possible. Store, unwashed, refrigerated in a single layer on a paper towel–lined shallow dish or rimmed pan. Raspberries freeze well, but their texture becomes mushy when defrosted (thus they are best used in cooked dishes or puréed). To freeze, place them in a single layer on a rimmed baking sheet; when frozen, transfer them to an airtight plastic container.

Place the berries in a sieve or colander; rinse lightly with cold water. Place them on a paper towel to absorb excess water.

Raspberries are most often eaten raw. To make a sauce to serve with game, place
1
cup (packed) fresh raspberries in a small saucepan with
3
tablespoons water,
1
½
tablespoons agave syrup, and
1
teaspoon minced orange zest. Cook on medium-high heat until the sauce thickens, stirring frequently, about
10
minutes. Strain through a medium-mesh sieve and discard the debris left behind. Spoon onto the plate next to cooked game.

Place fresh raspberries in wine glasses or champagne flutes. Pour chilled champagne over the berries. Eat the raspberries; drink the champagne.

Combine
½
cup raspberries,
⅓
cup blackberries,
1
cup water, and
3
cups ice cubes in a large pitcher. Add
⅓
cup agave syrup and
1
½
cups fresh lemon juice. Stir to break up the berries. Add
1
½
cups fresh orange juice and
1
lemon (thinly sliced, seeded); stir. Taste and add more water and/or agave if needed.

Drop a few raspberries onto whole-wheat pancakes just before turning them over, pressing the berries down a little with a spatula. Turn and complete the cooking.

Raspberries make a big impression in this tempting pie. The crust is made with graham flour—whole-wheat flour that is much more nutritious than graham crackers (which contain sweeteners and fat). Whole-wheat graham flour is sold in natural food stores and supermarkets with large natural foods specialty sections. If you can't find it, substitute graham cracker crumbs.

Yields
12
small servings

NUTRITIONAL INFORMATION

(per serving)

calories
220

fat calories
110

total fat (g)
13

sat fat (g)
8

cholesterol (mg)
60

sodium (mg)
20

total carbohydrates (g)
25

fiber (g)
1

sugars (g)
10

protein (g)
4

vitamin A IUs
8
%

vitamin C
8
%

calcium
4
%

iron
4
%

Butter for greasing pan

1 cup whole-wheat graham flour

½
cup unbleached all-purpose flour

¼
cup sugar

½
teaspoon minced lemon zest

10 tablespoons (1
¼
sticks) unsalted butter, melted and cooled slightly

1 cup fat-free milk

4 tablespoons sugar

3 tablespoons unbleached all-purpose flour

2 eggs

2 tablespoons unsalted butter, at room temperature

1
½
teaspoons vanilla extract

2
½
cups fresh raspberries

OPTIONAL GARNISH
2 tablespoons powdered sugar

1
.
Adjust an oven rack to the middle position and preheat the oven to
350
degrees F. Lightly butter the bottom and sides of a
9
-inch glass pie plate.

2
.
To make the crust: In a medium bowl, stir together the graham flour, all-purpose flour, sugar, and zest. Gradually add the butter, stirring until moist crumbs clump together. Press the dough into the prepared pie pan, pushing it into an even layer on the bottom and up the sides. Bake for
20
minutes, or until it is golden brown. Cool it on a rack.

3
.
To make the filling: Combine the milk and
2
tablespoons of the sugar in a small saucepan. Bring them to a boil on medium heat. Meanwhile, whisk together the remaining
2
tablespoons sugar and the flour in a medium bowl. Whisk in the eggs one at a time. When the milk comes to a boil, off heat, whisk about one-third of it into the egg mixture. Return the milk mixture to low heat and whisk in the egg mixture in a thin stream, whisking constantly until the pastry cream thickens and comes to a boil. Boil, stirring constantly, for about
30
seconds. Remove from the heat and whisk in the butter and vanilla.

4
.
Transfer the filling to a glass or ceramic bowl and cover it with plastic wrap, pressing down the plastic wrap so it rests on the surface. Chill.

5
.
To assemble: Spread the fully cooled filling into the cooled crust, spreading it to make an even layer. Pile the raspberries on top. If you want a sweeter dessert, put the powdered sugar in a small sieve and shake it back and forth over the top of the berries.

The poach-steep method makes fresh pears irresistible, especially if they are served garnished with fresh raspberries. In this recipe, the poaching mixture is an alluring combination of wine and orange juice, augmented with herbs, spices, and zest. The pears can be prepared
2
days before serving. They turn a lovely reddish brown, a color that gets deeper with increased steeping in the chilled poaching brew.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
200

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
41

fiber (g)
3

sugars (g)
31