New Castle News

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October 12, 2013

Culinary Conversation: Fall is upon us, so eat your vegetables

NEW CASTLE — At some point or other, we’ve all heard or said these words, “Eat your vegetables.”

Fall vegetables are plentiful — both in grocery stores and roadside stands.

The cabbage family appears to have several children including broccoli, Brussels sprouts, cauliflower and of course, cabbage itself.

Each one of those has its own special healthful benefits.

Brussels sprouts are known for possessing fiber and providing cardiovascular benefits. Broccoli is very multi-faceted. It’s said to have excellent anti-cancer properties and is also an excellent source of calcium.

As for cabbage — if steamed, it offers cholesterol-heavy, anti-inflammatory and anti-oxidant attributes and is high in vitamins A, K and C.

Cauliflower also has anti-inflammatory powers. Its fiber content aids in digestion.

If there is a fussy eater in your household, you can always be creative and disguise those veggies in such dishes as a broccoli oven omelet or other casseroles.

Adding fresh vegetables to pasta dishes is a great idea. We like to combine sautéed broccoli with fusilli, and asparagus or peas, and sliced mushrooms with risotto. It can be a meal in itself instead of a side dish.

I can testify that the roasted Brussels sprouts and mashed cauliflower are delicious. Today’s selections also include a zucchini casserole, a baked spinach dish and stuffed potatoes.

In other words, there’s something for everyone.

We would love to hear how creative you get when cooking with vegetables. Sharing is a big part of Culinary Conversation — a tasteful place to be.

Broccoli Oven Omelet

  • 9 eggs
  • 1, 10-ounce package frozen cut broccoli spears, thawed and drained
  • 1⁄3 cup finely chopped onion
  • 1⁄4 cup grated Parmesan cheese
  • 2 tablespoons milk
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon dried basil leaves
  • 1⁄4 teaspoon garlic powder
  • 1 medium tomato, cut into 6 slices
  • 1⁄4 cup grated Parmesan cheese

Beat eggs with hand beater in 21⁄2-quart bowl until light and fluffy. Stir in broccoli, onion, 1⁄4 cup Parmesan cheese, milk, salt, basil and garlic powder. Pour into ungreased 11x7x2-inch rectangular baking dish. Arrange tomato slices on top; sprinkle with 1⁄4 cup Parmesan cheese. Cook uncovered in 325 oven until set, 25 to 3 minutes. Serves 6.

Zucchini Casserole

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