50 Best Plants on the Planet (59 page)

total carbohydrates (g)
14

fiber (g)
1

sugars (g)
8

protein (g)
4

vitamin A IUs
4
%

vitamin C
20
%

calcium
10
%

iron
4
%

2
½
medium crookneck yellow squash, ends trimmed, unpeeled

¼
cup seasoned rice vinegar

1 tablespoon minced fresh mint, plus extra for garnish

2 medium zucchini, ends trimmed, unpeeled

3
½
cups fat-free, low-sodium chicken broth or vegetable broth

1 small white onion, finely chopped

3 tablespoons uncooked brown rice

2 teaspoons curry powder

1
½
teaspoons minced unpeeled fresh ginger

½
teaspoon dry mustard

1 cup fat-free evaporated milk

1 teaspoon coarse salt (kosher or sea)

1 teaspoon freshly ground black pepper

4 tablespoons plain fat-free Greek-style yogurt

1
.
To make the squash pickles: Using the narrow end of
1
yellow squash, cut it crosswise into very thin slices (use a mandoline if you have one) and place them in a small bowl. Toss them with the vinegar and mint. Cover and refrigerate for at least
4
hours or up to
2
days.

2
.
To make the soup: Cut the remaining squash and the zucchini into thin slices and put them in a medium pan. Add the broth, onion, rice, curry powder, ginger, and dry mustard. Stir to submerge the rice. Bring everything to a boil on high heat; reduce the heat to medium-low and simmer for
20
minutes, or until the squash is tender.

3
.
Purée the mixture in batches in a blender or food processor; use caution if using a blender (hold the lid down with a pot holder). Stir the milk, salt, and pepper into the soup. Taste and add more salt and/or pepper as needed. Cover and refrigerate the soup for
3
to
4
hours, or up to
2
days.

4
.
Pour the squash pickles into a strainer. Divide the soup between eight bowls. Top each with a dollop of yogurt, a couple of squash pickles, and a pinch of minced mint.

Roasting vegetables gives them sweet earthiness, bringing out delicious flavors without requiring much fuss. To make the dip, you pulse them in a food processor just enough for some vegetables to be puréed, while others are in tiny pieces. Accompany the dip with sturdy pita chips and an assortment of olives.

Yields
12
servings

(per
2
-tablespoon serving, without pita chips)

calories
25

fat calories
5

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
20

total carbohydrates (mg)
4

fiber (g)
1

sugars (g)
3

protein (g)
1

vitamin A IUs
20
%

vitamin C
20
%

calcium
2
%

iron
2
%

Nonstick olive oil cooking spray

2 medium Roma tomatoes, halved from top to bottom

1 medium zucchini, trimmed, halved lengthwise

1 medium green or yellow pattypan squash, trimmed, quartered

1 medium yellow crookneck or straightneck squash, trimmed, halved lengthwise

1 medium sweet onion, such as Maui, quartered

1 medium carrot, unpeeled, cut crosswise into
¼
-inch slices

8 medium green beans, trimmed, cut crosswise into
½
-inch pieces

2 medium garlic cloves, peeled

1
½
tablespoons balsamic vinegar

1 teaspoon fresh lemon juice

½
teaspoon dried ground fennel seed

½
teaspoon dried thyme

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL
⅛
teaspoon dried red

pepper flakes

1
½
tablespoons freshly grated Parmesan cheese or crumbled feta cheese

FOR SERVING
pita chips (
see Cook's Note
)

1
.
Arrange an oven rack in the middle position. Preheat the oven to
400
degrees F. Coat a rimmed baking sheet with cooking spray. Arrange the tomatoes, zucchini, squash, onion, and carrots cut-side up in a single layer. Add the beans and garlic. Spray everything generously with cooking spray.

2
.
Bake without stirring for
20
to
30
minutes, or until all the vegetables are fork tender. Put half the vegetables in a food processor. Pulse until they are coarsely chopped; some vegetables will be puréed, and others in tiny pieces. Use a rubber spatula to scrape the contents into a medium bowl. Repeat with the remaining vegetables. Add the vinegar, juice, fennel seed, and thyme; season with salt and pepper. Stir to combine. If desired, add the pepper flakes and stir to combine. Taste and adjust the seasoning as needed.

3
.
Transfer the dip to a serving bowl. Top with the cheese. Serve with pita chips.

COOK'S NOTE
Pita chips are available at many supermarkets and natural food stores. Or, to make toasted pita bread triangles, preheat the oven to
350
degrees F. Cut several pita bread rounds into eighths and put them in a single layer on a rimmed baking sheet. Bake until lightly browned and crisp, about
6
minutes. Cool.

Marinating diced summer squash changes its character. The flesh absorbs the mustard vinaigrette, giving it enough aromatic succulence to make its mark in this pasta salad. Fine shreds of fresh basil add a final flourish. The easiest way to cut the tender leaves into chiffonade (skinny slices) is to stack several leaves, roll them into a cigar shape, then cut them crosswise into narrow slices using a sharp knife.

Yields
6
servings

(per serving without salami)

calories
320

fat calories
150

total fat (g)
17

sat fat (g)
3.5

cholesterol (mg)
65

sodium (mg)
360

total carbohydrates (g)
33

fiber (g)
4

sugars (g)
4

protein (g)
9

vitamin A IUs
8
%

vitamin C
25
%

calcium
4
%

iron
10
%

2 eggs

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

½
teaspoon agave syrup

Coarse salt (kosher or sea)

Freshly ground black pepper

⅓
cup extra-virgin olive oil

2 medium, yellow crookneck (or straightneck) squash, trimmed, diced

8 ounces whole-grain small pasta shells

½
cup (packed) lengthwise-halved grape tomatoes

⅓
cup pitted kalamata olives, quartered lengthwise

¼
cup diced pepper Jack cheese

¼
cup diced hard salami (casing removed)

¼
cup (packed) shredded fresh basil

1
.
Put the eggs in a small saucepan with water to cover by
1
inch. Place them on high heat. When the water comes to a boil, cover and remove the pan from the heat. Allow the eggs to sit, covered, for
12
minutes. Drain and run cold water over the eggs. When they are cool enough to handle, crack and peel them in cold water, then place them in an airtight container, and refrigerate.

2
.
In a large bowl, whisk together the vinegar, mustard, and syrup; season with salt and pepper. Add the oil in a thin stream, whisking constantly. Add the squash and toss; set aside.

3
.
Bring a large pot of salted water to a boil on high heat. Add the pasta and cook until al dente (following the package directions). Drain well. Add the warm pasta to the dressing and toss. Let it cool to room temperature.

4
.
Add the tomatoes, olives, cheese, salami, and basil to the pasta. Toss. Taste and adjust the seasoning as needed. Cut the eggs into quarters and place them on top of the salad.

MEATLESS ALTERNATIVE
Omit the salami.

Most often, a tangerine's bright orange skin is loose and well separated from the flesh, making it a cinch to peel. It only takes a gentle tug to pull the juice-packed fruit into petite crescent-shaped segments. Although the convenience is wonderful, it is outweighed by the irresistible taste—a profile that perfectly balances sweet and tart flavors. A citrusy floral fragrance also adds to the allure.

These citrus wonders offer a veritable pharmacy of nutritional benefits.

(per
1
cup raw sections)

calories
103

fat calories
5

total fat (g)
1

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
4

total carbohydrates (g)
26

fiber (g)
4

sugars (g)
21

protein (g)
2

vitamin A IUs
27
%

vitamin C
87
%

calcium
7
%

iron
2
%

The combination of antioxidant phytochemicals called flavonoids has proven so effective against inflammation and pain associated with osteoarthritis—especially that of the knee—that a drug was created from the same flavonoids. Tangerines have especially high concentrations of a form of carotenoid called beta-cryptroxanthin. A major study of thirty thousand women showed that high intakes of this vitamin A–type compound significantly lowered the risk of rheumatoid arthritis.