The Supermarket Gourmet
by Buck Reed
Vegetables You Are Not Eating But Should Be
As summer is firmly here, it is time to explore the farmers markets and the produce aisle of your local supermarket. Really look this time, though. It’s easy to just grab the vegetables that you know and are familar with, along with a bunch of bananas, and meander to the next aisle. But this time, really look and see what’s out there. Here are a few to look out for:
Arugula — this green, leafy vegetable is used in Italian cuisine and made popular by The Sopranos and Martin Scorsese movies. Also known as rocket (I suspect the witness protection program), this vegetable is high in vitamins and supplies a fair amount of fiber, protein, and carbohydrates. They also add a complex punch of flavor to any dish you add them to. Simply add to a fresh green salad or toss with a light vinaigrette and dress your sandwich.
Beets — or as some people call them, Beetroots, and we all know these people are wrong to do so, but no one is going to jail. They can be roasted, boiled, mashed, and even fried. They are high in nitrates, which some studies show to reduce blood pressure. Also, pickled beets, added to a sandwich or wrap can be a game changer. Roasted beets pair incredibly well with goat cheese, making a fantastic salad. I realize everyone knows this, but I need 500-plus words, so there it is.
Snow Peas — a seemingly extravagant cousin of green beans, this might be the fanciest vegetable on our list. They can be eaten raw on a crudité platter or quickly sauteed for a fast side dish for any meal. To prepare, simply remove the tough stringy part from the flat side of the pea pod, and you are ready to go. This vegetable has a high level of fiber and might help with weight loss and diabetes.
Broccoli Rabe or Rapini — this green, leafy vegetable is related to broccoli but is a different plant all together. It is high in folate and vitamins and is high in protein and fiber. It has a bitter taste that is diminished when roasted.
Dandelion Greens — even the worst farmer can harvest this wonderful vegetable. Just don’t spray with weed killer and send the kids out to pick them from your yard and the neighbor’s, if allowed. I cannot imagine anyone stopping them. Dandelion Greens are a free source of vitamins, fiber, and carbohydrates. Just toss with your salad greens to add a bitter flavor, or cooking them will mellow out that bitter flavor as a side dish.
Rhubarb — this vegetable has the edible part being a red stem that has a pleasing sour flavor. It has a higher fiber content than most vegetables, as well as vitamins and folate. Most people who use it are familiar with its use in baking and that it pairs well with most fruits for pies and crisps. As a savory dish, it makes for a wonderful side dish, sauteed and served with roasted chicken or pork chops. It also works well with sauces, salsas, chutneys, and salad dressings. Just avoid the leaves as they are toxic and always precook the stems before adding them to a recipe.
Adding new vegetables to your menu and consuming more of the ones you know will add more nutrition to your overall health, and hopefully, you will see a few more summers added to your life.
