50 Best Plants on the Planet (22 page)

protein (g) 9

vitamin A IUs 70%

vitamin C 60%

calcium 15%

iron 15%

7 to 8 cups shredded green cabbage

2 carrots, peeled and shredded

2 jalapeños, stemmed and seeded, cut into thin lengthwise slivers

⅔
cup finely chopped fresh Italian parsley

⅓
cup finely chopped fresh cilantro

1 cup apple cider vinegar

1 tablespoon kosher salt

1 tablespoon sugar or agave syrup

8 corn tortillas

2 tablespoons canola oil or vegetable oil

One 16-ounce can lard-free refried beans

½
cup plain fat-free Greek-style yogurt

2 teaspoons fresh lime juice

¾
cup crumbled queso fresco or feta cheese

1.
To make the escabeche: In a large nonreactive bowl, combine the cabbage, carrots, jalapeños, parsley, and cilantro. Toss. Add the vinegar, salt, and sugar and toss well. Cover with plastic wrap and refrigerate for 2 hours. Drain well in a colander. It can be used at this point or refrigerated airtight in a zipper-style plastic bag up to 2 days. Before using on tostadas, drain it again in a colander.

2.
To make the tostadas: Adjust the oven racks to the lower and upper third positions and preheat the oven to 450 degrees F. Brush the tortillas with the oil on both sides and arrange on two baking sheets in single layers. Bake until nicely browned, monitoring the progress, 10 to 12 minutes, rotating the sheets halfway through baking.

3.
Heat the beans in a small saucepan over medium heat.

4.
Combine the yogurt and lime juice in a small bowl. Spread warm beans over the toasted tortillas and top with the cheese. Place a generous amount of escabeche atop each tostada and place a dollop of topping on each.

It can be tricky to judge the degree of spicy-hotness contained within chiles. When looking at the Scoville units for each variety, you see that the amount of capsaicin varies. Without tasting them, you don't know exactly how much heat they are going to pack. To be on the safe side, start by using half of the suggested amount in a recipe, then add more to suit your taste. Serrano chiles are generally much hotter than jalapeños, so when substituting them, use a smaller amount.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 280

fat calories 80

total fat (g) 9

sat fat (g) 1.5

cholesterol (mg) 60

sodium (mg) 270

total carbohydrates (g) 24

fiber (g) 5

sugars (g) 2

protein (g) 28

vitamin A IUs 10%

vitamin C 20%

calcium 4%

iron 10%

⅔
cup coarsely ground bulgur (number 3 grind;
see page 200
)

½
teaspoon salt

3 tablespoons extra-virgin olive oil

4 ears corn, kernels cut off (about 2
½
cups)

1 small red onion, coarsely chopped

Freshly ground black pepper

4 boneless, skinless chicken breasts (about 5 ounces each)

2 ripe Roma tomatoes, cored, diced

½
cup chopped fresh cilantro

3 tablespoons fresh lime juice

1 jalapeño or
½
serrano chile, seeds and veins removed, minced

¼
teaspoon cayenne pepper

3 cups baby arugula

1.
In a large heavy-bottomed skillet, toast the bulgur over medium-high heat, stirring occasionally, for 5 to 7 minutes, or until it makes popping sounds and is browned lightly. Transfer it to a bowl and let it cool slightly.

2.
In a medium saucepan, bring 1
⅓
cups water and the salt to a boil and stir in the bulgur. Cover and reduce the heat to low. Simmer for 10 to 15 minutes, or until tender. Drain if all the water is not absorbed. Transfer to a bowl; fluff with a fork.

3.
Heat 1 tablespoon of the oil in a large, deep skillet on medium-high heat. Add the corn and onion; season with salt and pepper. Cook, stirring occasionally, until the onion softens, about 5 minutes. Add it to the bulgur.

4.
Season the chicken with salt and pepper. In the same skillet, heat 1 tablespoon more of the oil on medium-high heat. Add the chicken in a single layer. Brown well on both sides; reduce the heat, and cook until it is opaque through, about 5 minutes on each side, turning down the heat if the chicken starts to brown too much. Place the chicken on a plate; set aside.

5.
Add the tomatoes, cilantro, lime juice, chile, cayenne, and remaining 1 tablespoon oil to the bulgur mixture. Taste and adjust the seasoning as needed.

6.
Divide the arugula between six plates. Top the arugula with the bulgur mixture. Cut the chicken crosswise into
¼
-inch slices. Divide it between the plates, fanning it out so the slices overlap slightly.

COOK'S NOTE
A drizzle of optional lime oil is delicious atop the chicken. To make it, combine 1 tablespoon extra-virgin olive oil with 1 tablespoon fresh lime juice and
¼
teaspoon salt.

Grilling fresh tomatoes brings out their natural sweetness. The easiest way to accomplish this is to cut them in half through the equator, gently toss them with a little extra-virgin olive oil, and cook them on a hot grill pan. The grill pan does double duty in this recipe because it is also used to cook halved fresh poblano chiles. Note that poblanos are often labeled “pasilla” on the West Coast. The salsa is particularly appealing teamed with grilled lamb patties, grilled fish, or a butter lettuce salad.

Yields about 3 cups

NUTRITIONAL INFORMATION

(per 1/4 cup)

calories 80

fat calories 60

total fat (g) 6

sat fat (g) 1

cholesterol (mg) 0

sodium (mg) 105

total carbohydrates (g) 5

fiber (g) 1

sugars (g) 2

protein (g) 1

vitamin A IUs 15%

vitamin C 20%

calcium 2%

iron 4%

5 medium, ripe heirloom tomatoes, halved crosswise through the equator

2 poblano chiles, halved lengthwise, seeds and veins removed

⅓
cup extra-virgin olive oil

2 limes, juiced

2 teaspoons sherry or champagne vinegar

¾
teaspoon ground cumin

Coarse salt (kosher or sea)

Freshly ground black pepper

3 green onions, white and light green portions finely chopped

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh mint

1.
Heat a grill pan on medium-high heat. In a large bowl, gently toss together the tomatoes and chiles with 1
½
tablespoons of the oil. Spread the vegetables on the pan and grill for 3 to 5 minutes on each side, until marked from the grill. Place them on a large plate or rimmed baking sheet and let them cool.

2.
Coarsely chop the tomatoes and chiles and put them in a nonreactive bowl along with any juices. Add the remaining oil, the lime juice, vinegar, and cumin and season with salt and pepper. Stir in the onions, cilantro, and mint. Gently toss. Taste and adjust the seasoning as needed.

Edible chrysanthemum leaves have an alluring scent—a mix of distinct chrysanthemum floral aromas mixed with subtle pine-like accents. Smaller, less mature leaves make a unique salad served raw, while quick cooking better suits larger leaves.

For millennia, this edible member of the chrysanthemum family has been used as a salad green in Asia and the Middle East. And for good reason: It's high in antioxidants, minerals, and vitamins, especially the antioxidant vitamins A and C.

NUTRITIONAL INFORMATION

(per 1 cup raw, chopped)

calories 12

fat calories 2

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 60

total carbohydrates (g) 2

fiber (g) 2

sugars (g) less than 1

protein (g) 2

vitamin A IUs 19%

vitamin C 1%

calcium 6%

iron 7%

Gram per gram, chrysanthemum has more potassium than nearly any food plant. Potassium is responsible for maintaining energy balance at the cellular level and is needed for muscle control.

Potassium's importance in muscle action is especially critical for the unique muscle cells of the heart. Potassium is also a fundamental element in creating the electric charge that keeps the heart pumping and the nerves functioning. The brain, too, needs adequate potassium for its trillions of nerve endings.

Chrysanthemum leaves are super sources of antioxidants that help protect cells from hazardous and carcinogenic elements. Another important phytochemical group in the greens is the monoterpene family of phytochemicals. These have been shown to help protect against breast and liver cancers.

Year-round

Look for chrysanthemum leaves at Asian markets with large, fresh produce sections. Choose leaves without discoloration or soft spots. Don't be alarmed if they are droopy; that's to be expected. To store, untie the bundle and refrigerate, unwashed, wrapped in a slightly moist kitchen towel or paper towel and placed in a partially closed plastic bag. Use within 3 days.

Cut off a small portion of the stems at the root end and discard. Submerge the leaves in cold water; drain in a colander and shake dry. Many dishes call for only the leaves; cut or tear them from the stems. However, the stems can be cut into 1-inch pieces and used in soups or stir-fries.

Chrysanthemum leaves can be eaten raw or steamed, briefly blanched, or stir-fried. If using in soups or stir-fries, add during the last 1 to 2 minutes of cooking. To steam, cut the leaves into 2-inch lengths. Steam in a basket over (but not touching) simmering water. Cover for 1 to 3 minutes, or until just barely tender. Cooking times vary depending on whether you use tender young leaves or more mature leaves. If desired, top with a small drizzle of dressing made with
¼
cup seasoned rice vinegar, 3 tablespoons soy sauce, and 1 teaspoon Asian (roasted) sesame oil.

Preheat the oven to 425 degrees F. Peel and halve lengthwise 1 pound carrots; put them on a rimmed baking sheet with 5 unpeeled garlic cloves. Drizzle with 1 tablespoon extra-virgin olive oil and toss. Season with coarse salt and pepper. Roast for 30 minutes, tossing after 20 minutes, until tender. Sprinkle with
⅓
cup finely chopped fresh chrysanthemum leaves.

Combine equal parts bite-size lettuce leaves, baby spinach, and young (small) fresh chrysanthemum leaves.

Add a generous handful of coarsely chopped young fresh chrysanthemum leaves to your favorite chop suey or stir fry, making sure to add it during the last 1 to 2 minutes of cooking.

An Asian-inspired marinade lends sweet and spicy flavors to this stir-fried mixture of baby spinach and chrysanthemum leaves. The marinade does double duty—acting as the stir-fry sauce after marinating the tofu.

Yields 4 first-course or 2 entrée servings

NUTRITIONAL INFORMATION

(per serving)

calories 170

fat calories 100

total fat (g) 11

sat fat (g) 1.5

cholesterol (mg) 0

sodium (mg) 900

total carbohydrates (g) 9