Category Archives: Vegetables

Sesame Roasted Asparagus

April 6, 2017 by pamflo

Spring is finally (almost) here and the asparagus is in season, with its beautiful green stalks and familiar earthy fragrance. With the April holidays approaching, roasting asparagus is an easy and quick side dish for a crowd. When purchasing these beauties looks for firm stalks and closed tips. Asparagus should be used within 2 days of purchase and can be stored with the ends wrapped in a damp paper towel. You can peel the stalks for a sleek plated presentation, but it is […]

Categories: Appetizer, Dairy Free, Gluten Free, Side Dish, Vegetables • Tags: Roast

Kandy Sweet Potato Wedges

March 23, 2017 by pamflo

I couldn’t resist buying this fragrant spice blend with a name like Kandy. This Sri Lankan dried spice mix is a combination of cinnamon, ginger, fennel, coriander, star anise, fenugreek, black pepper, clove, mace and cardamom. I used it on a whim, coating thick sweet potato wedges with the Kandy spice, extra-virgin olive oil and sea salt. The aroma in the kitchen was almost reminiscent of Thanksgiving. Fenugreek was the only herb in the spice combination that I didn’t recognize. After […]

Categories: Side Dish, Snack, Vegetables • Tags: Bake

Nutty Brussels Bowl

February 23, 2017 by pamflo

The lightly fried egg provides the protein, the beautiful roasted Brussels provides the veggies, and the sticky white rice provides the carbs. A complete meal in one bowl! All the ingredients are interchangeable or optional. This dish can be created with leftovers and pantry staples that you have on hand. I had some toasted almond slivers and garnished the bowl with that as well. Topped with a light, tangy dressing it’s absolutely one of the best lunches I’ve had in a while! I used umami-packed Asian […]

Categories: Appetizer, Lunch Ideas, Vegetables • Tags: Roast

Farro and Arugula Salad

October 27, 2016 by pamflo

A few of the outdoor Boston Farmer’s Markets are coming to a close for the season. I wanted to make a dish that incorporated some of the remaining beautiful fresh produce. The credit for this tasty salad goes to New York chef Charlie Bird. Farro can be bland on it’s own, but in this recipe it’s slowly simmered in fresh apple cider with a bay leaf. My version of this dish has just a few embellishments, feel free to alter it as […]

Categories: Appetizer, Greens, Lunch Ideas, Nuts, Rice/Grains, Salads, Side Dish, Vegetables • Tags: Simmer

Beet Chips

September 29, 2016 by pamflo

The beets were calling my name at the Farmer’s Market this week. I’m the only one in my house that will eat beets, or so I thought. These beet chips were gone before I could photograph them! They were so scrumptious that I made more of the beet chips, and then I moved onto making sweet potato chips. Now I’ll have to make a lot more chips, if I want some to eat some and not share! Many of the root […]

Categories: Appetizer, Dairy Free, Gluten Free, Snack, Vegetables • Tags: Bake

Salt-Baked Rainbow Carrots

September 15, 2016 by pamflo

The local Farmers Markets are bursting with produce. I often go twice a week. The multi-colored carrots are just beautiful and I bought a bunch, not really knowing how I wanted to prepare them. The variety of carrot colors provide nutrients such as vitamin A and lycopene, and taste different than the standard orange carrots. Chef Seamus Mullen in his Hero Food cookbook, roasts carrots packed in salt. The idea of dry-roasting was very appealing and a method of cooking […]

Categories: Appetizer, Gluten Free, Side Dish, Vegetables • Tags: Roast

Israeli Chopped Salad

August 11, 2016 by pamflo

Raw. Simple. Fresh. A perfect salad for a hot summer night, as a side dish or a quick lunch. An Israeli salad is defined as a finely chopped salad of raw vegetables, tossed with a simple dressing. Middle Eastern restaurants serve variations of this salad in pita pockets, on it’s own or to accompany falafel, a deep-fried chickpea fritter. Traditionally, the salad contains tomatoes, Kirby or Persian cucumbers, onion and peppers. I added carrot and radishes and skipped the onion and pepper. […]

Categories: Appetizer, Dairy Free, Gluten Free, Greens, Lunch Ideas, Salads, Side Dish, Snack, Vegetables, Vegetarian • Tags: No Cooking

Asparagus Stir-Fry

June 16, 2016 by pamflo

The thick, beautiful, green stalks of asparagus are in season now. Asparagus is a nutrient dense vegetable and a natural diuretic. The idea of a fast stir-fry was appealing, because the asparagus retains its color and has a bit of crunch. Quick cooking methods like roasting, blanching or stir-frying help the nutrients remain in the asparagus spears. I used a wok for this stir-fry, but a cast iron or sauté pan work well too. Asparagus has a natural breaking point about 3/4 of the way down the […]

Categories: Appetizer, Dairy Free, Gluten Free, Vegetables, Vegetarian • Tags: Stir-Fry

Fresh Strawberry Salsa over Grilled Swordfish

June 2, 2016 by pamflo

We are on the cusp of strawberry season, with those juicy, beautiful farm stand berries just around the corner. It’s tempting to want to bake with strawberries, but my intern and I decided to make a savory dish this week instead. This fruity salsa can top many different proteins, like chicken pork or fish. We used our salsa to garnish grilled swordfish steaks. High in Vitamin C, plump, red and delicious, strawberries make a great addition to any meal. Fresh strawberries have a distinct […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Dressing, Fruit, Gluten Free, Lunch Ideas, Seafood, Vegetables • Tags: No Cooking

Sesame Soba Noodle Salad

May 26, 2016 by pamflo

There’s a limit to how many lettuce-based salads one can eat in the course of a week. It was time to add a new healthy, flavorful salad to the rotation. My industrious intern wanted to try this recipe and it turned out to be a winner. You can modify both the salad and the dressing to suit your mood. Roast chicken left over from a previous meal, combined with the soba noodles and some seasonal vegetables made the perfect cold salad. This dish is terrific for […]

Categories: Appetizer, Dairy Free, Dressing, Gluten Free, Greens, Lunch Ideas, Nuts/Seeds, Salads, Side Dish, Vegetables • Tags: Boil, Toss, Whisk

Spring Vegetable Soup

May 12, 2016 by pamflo

It’s been a wet and chilly spring in Boston and this hearty vegetable soup hits the spot. This can be a “clean out your refrigerator” soup, using whatever veggies you have on hand. I love adding a small hunk of parmesan rind to my soups. It adds a subtle umami flavor to a dish. Umami, a savory taste that means “delicious” in Japanese, is considered the fifth taste, along with sweet, salty, bitter and sour flavors. Some foods where umami occurs […]

Categories: Appetizer, Beans, Gluten Free, Lunch Ideas, Soups/Stews, Vegetables, Vegetarian • Tags: Gluten Free, Simmer

Grilled Zucchini Salad

May 5, 2016 by pamflo

I’m a fan of making zucchini noodles as a healthy substitute for pasta, but it was time to branch out and try a new dish. Zucchini is actually a fruit, with its beautiful yellow blossoms that are edible. Usually eaten as a vegetable, zucchini is high in fiber, potassium and vitamin C. The peak season for zucchini is June through late August. The most delightful part of this salad is the pomegranate molasses, a thick tart syrup that’s drizzled on the grilled […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Nuts, Salads, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Drizzle, Gluten Free, Grill

Braised Lamb Shanks

April 14, 2016 by pamflo

Braising is a perfect activity for a rainy day. It’s a combination of dry and wet heat cooking. The meat is typically seared over high heat until browned, and then cooked slowly in a flavorful liquid over low heat. This low and slow cooking breaks down the tough connective tissue. The meat takes on the flavors of the braising liquid it’s bathing in. The key ingredients are a good drinking wine, chicken or vegetable broth, fresh herbs and a variety of vegetables. This […]

Categories: Cooking Tips, Dairy Free, Gluten Free, Lunch Ideas, Meat/Poultry, One-Pot Meals, Vegetables • Tags: Braise, Dairy Free, Gluten Free, Low and Slow Cooking, Sear

Roasted Beet Tahini

March 3, 2016 by pamflo

I recently attend a thought-provoking and informative conference in California. It was a nutrition and culinary conference, jointly organized by the Harvard School of Public Health and The Culinary Institute of America (CIA). A highlight was that the event was held at the scenic and beautiful CIA campus in Napa Valley. The conference brought together healthcare and culinary professionals to share information about food and health. As part of a hands-on healthy baking workshop, we made a similar beet dip to go with our freshly baked focaccia bread. […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free, Lunch Ideas, Snack, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast, Whiz

Steamed Cauliflower with Olives and Capers

February 25, 2016 by pamflo

Having heard the requests from my blog readers, I’m posting another cauliflower recipe. The whole roasted cauliflower post is a hugely popular recipe and this will be a close second (find that recipe at http://wp.me/p3Fs85-lu). An array of Mediterranean flavors elevates this dish to more than just steamed cauliflower. This recipe makes a flavorful side dish or a hearty lunch. 1 head of cauliflower (about 1 pound) 1/2 cup pitted olives, coarsely chopped 1 tablespoon salt-packed capers plus more for garnish, rinsed and drained Juice […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Sauté, Steam

Avocado Mash

February 18, 2016 by pamflo

Creamy and satisfying, avocado is a great part of any meal. Although high in calories, avocados provide a good dose of healthy fat, potassium, fiber and a variety of vitamins. When shopping for avocados, consider buying a few in different stages of ripeness, and avoid avocados that have soft spots and discoloration. Avocados are best when stored at room temperature. Wash the outside of the avocado before cutting, as not to transfer any bacteria from the skin to the inside. The flesh turns […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Lunch Ideas, Snack, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, No Cooking

Oven-Roasted Tahini Broccoli

February 4, 2016 by pamflo

One of my most popular blog posts is about roasting a whole head of cauliflower. Planning another cauliflower post, I was surprised to learn in a recent article, that we’re in the midst of a cauliflower shortage. High in demand and low in availability, the prices have skyrocketed. I thought, why not try this recipe with broccoli instead of cauliflower. Broccoli is part of the cabbage family and a good source of both vitamin A and C. Tahini, a paste made […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free, Seeds, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast

Spicy Tomato Soup

January 21, 2016 by pamflo

We threw an impromptu birthday dinner for my son and some friends, and I thought tomato soup and grilled cheese fit the bill. This is Barbara Lynch’s recipe from her beautiful Stir Cookbook. The soup gets better as the flavors meld, so I always increase the recipe and we devour the leftovers. Although the crème fraîche is optional, I strongly recommend it. The flavor is similar to a mild sour cream and completes the dish. You can make your own by adding […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Soups/Stews, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Simmer, Whiz

Blistered Edamame

January 14, 2016 by pamflo

You can conclude many things about a person by looking at their digital photo library. I recently showed my 4 year old niece my photo library, as she likes to scroll through my photos when I’m visiting. She said “why do you have so many more pictures of food, than you have pictures of me?” Anyone that knows me, knows I’m very passionate about food, and that is evident even in my photos! This edamame recipe is quick, easy and can be as […]

Categories: Appetizer, Beans/Legumes, Gluten Free, Side Dish, Snack, Vegetables, Vegetarian • Tags: Gluten Free, Seared

Butternut Squash and Coconut Soup

December 10, 2015 by pamflo

Butternut squash is a great source of dietary fiber and potassium. Turmeric, known as a medicinal spice, has powerful anti-inflammatory qualities. Coconut adds the healthy fat and provides a good source of energy. Fresh ginger aids in digestion and alleviates gastrointestinal distress. Sweet, hearty and nutritious, this soup is a bowl of complete goodness. There are many ways to make butternut squash soup, but the combination of vegetables, herbs and spices makes this soup one to be repeated. 1 large butternut squash- […]

Categories: Appetizer, Gluten Free, Lunch Ideas, Soups/Stews, Vegetables, Vegetarian • Tags: Gluten Free, Purée, Roast, Simmer

Roasted Root Vegetables

November 23, 2015 by pamflo

Odd shaped and knobby, the root of the celery stalk is called celeriac. Although it’s not the most beautiful of the root vegetables, its subtle celery flavor is perfect for roasting. To prepare the celeriac, cut off both top and bottom ends so you have a flat base. With a sharp knife, cut vertical strips from top to bottom until you’ve removed all the skin. A vegetable peeler works too. When exposed to the air, the creamy flesh will turn brown, but […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast

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Zest For Cooking

I love to cook and share my love of food!