Categories

Enjoying Vegetables

 

A tip of the hat and a big thanks to Jan H., a frequent commenter here at MTTD. She sent me a New York Times (NYT) article on enjoying vegetables. Not only was it an interesting and short article, it has given me a chance to share today’s Featured Recipe.

It seems the New York Times (NYT)  Personal Health columnist, Jane Brody asked her readers for advice about eating vegetables. She was inundated with responses.

The responses seemed to revolve around two themes:

One:

A recurring theme was to stop trying to sell vegetables for their health value (and stop scolding people for failing to eat enough of them) and instead focus on the positive — the delicious flavors and colors that can add so much variety to meals and snacks.

Two:

Even more prominent was the importance of teaching people how to prepare them simply and quickly to produce a mouth-watering result.

I agree whole heartedly with both of those sentiments.

I have not done a lot with highlighting vegetables here at More Thyme. I have done some, like Roasted Parsnips Drizzled with Honey, Tarragon Carrots, and a Green Beans and Bacon and an Egg. I have done quite a few salads. And I did an Asparagus with Shitake Mushrooms meal once. 

In any event, and in general I will be adding more vegetable recipes on MTTD.

Starting today.

Featured Recipe          
Sautéed Baby Bok Choy with Shitake Mushrooms

I am going to take what could just be a side dish and make a full meal of it by adding some brown rice. As a side dish bok choy is wonderful with pork chops. What I am making today would most likely feed 2, maybe 3 people as a side dish.

I have mentioned once or twice that you can save a lot of money by going meatless once a week or at least several times a month. Not only will you save money you can cut calories and eat a bit healthier. So in addition to spotlighting a vegetable today, I am spotlighting a great meatless meal too.

Bok Choy, also known as white cabbage, is often used in Chinese cooking. So I bet you have had it before, but just may not realize it.

Bok Choy has loads of Vitamin C and A. It is also high in calcium, potassium, B9, fiber, and beta-carotene.

Baby Bok Choy is mild, almost sweet tasting.

The first time I bought bok choy it was an impulse buy. I saw it at the grocery store and I thought, “how cute.” When I got it home I wasn’t sure what to do with it. But I figured since it was a veggie I could sauté it and go from there. I also figured since it was often used in Chinese meals I could add some soy sauce. So that is what I did. That was how I cooked my impulse buy – sautéed it and added a bit of soy sauce. And it was just fantastic!!

After that I often bought bok choy. But I started adding things to that basic recipe till I got to the recipe I share with you today.

This is what you will need per person:

2 baby Bok Choys

1-2 tablespoons vegetable oil

1-2 cloves garlic

4-5 Shitake mushrooms per person

Soy sauce (about 1 tablespoon)

NOTE: Bok choy does not do real well as a left over. So I try to make just enough for one meal. I made it for only one person here. Just multiply for how many you are fixing it for.

For the brown rice you will need:

Brown rice

Butter

Optional for Garnish:

1 green onion per person

Sesame seeds

Here is what you do:

Start the rice first following the directions on the box for the number of people you are serving.

Cut about one-half to one inch off the bottom of the bok choy.

Separate the leaves and wash well. It will also be a good idea to drain the bok choy on paper towels and gently pat dry.

Slice the garlic.

 With a slightly damp cloth wipe the mushrooms clean. Remove the stems entirely. Slice the mushrooms.

While you have the knife in your hand and if you are using the green onions for the rice you might as well go ahead and slice them right now too.  

To make them look prettier, slice the green onions on the diagonal.

REMEMBER to check the rice once in a while so it does not burn. When it is done turn off the heat and add some soy sauce and stir. Put the lid back on and keep warm.

In a large skillet heat the oil over medium to medium high heat and add the garlic. Stir until fragrant about 20 seconds. Do not burn.

Add the bok choy stirring often till crisp-tender and slightly wilted, about three minutes.

While sautéing the bok choy also watch the garlic. You do not want it to burn. Brown is Ok. The picture below shows a nice brown on the garlic.

But, burn is not OK. If it starts to burn remove it and add back in when everything else is cooked.

When the bok choy starts to wilt add the soy sauce and the mushrooms………

……………and sauté another minute or two. If you removed any of the garlic add it back in here.

Add some rice to the plate and top with the green onions and some sesame seeds. Then place the bok choy and mushrooms next to the rice and dig in.

Very delicious and very filling.

Bon Appetit!!

Cost

2 baby Bok Choys                  $1.83

1-2 tblspns  oil                      $0.07

1-2 cloves garlic                    $0.10

4-5 Shitakes                         $1.30

Soy sauce (1 tblspn)             $0.12

Total cost for 1 person = $3.42

For the rice:

Brown Rice                          $0.20

1 teaspoon butter                 $0.06

1 green onion                       $0.09

Sesame seeds                      $0.01

Total cost rice = $0.36
Total cost entire meal for 1 person = $3.78

Quote of the Day

In spite of the cost of living, it’s still popular. 

 Kathy Norris

f

Print Friendly

8 comments to Enjoying Vegetables

  • This sounds delicious and easy – just what Jane Brody’s readers were looking for.

    I’m pretty much a vegetable eater myself, plus dairy, eggs, and a little fish. I took your recipe for roasted parsnips and applied it to sweet potatoes. Came out great. I freeze small quantities, keep a small defrosted container in the frig, and add a few sweet potatoes to whatever else I’m eating. It adds a great taste.

    • Roberta

      I love it, Jan, when people take a recipe I have shared and adapt it. For me that is the higherst compliment. Thank you.

  • This looks amazingly delicious. (I’ve been going through a mushroom phase recently, so this dish fits right in.)

    I think a lot of people have learned an aversion to vegetables because of poor experiences with them growing up. My husband disliked most vegetables before we got together, because someone who used to prepare them for him would boil them until they were gray and serve them with no salt or seasoning. They would just be this gray lump on the plate. He’s gotten over that!

    • Roberta

      I think you are right. I hate over cooked vegetables. My mother knew how to cook, vegetables included. I am glad to hear that your husband now knows how good veggies can taste.

  • […] Martha Stewart and Everyday Food magazine recipe. It is super simple and very delicious. I make brown rice with soy sauce and sesame seeds. But Martha Stewart takes this concept and takes it to new heights […]

  • […] Martha Stewart and Everyday Food magazine recipe. It is super simple and very delicious. I make brown rice with soy sauce and sesame seeds. But Martha Stewart takes this concept and takes it to new heights […]

  • Love this! How simple, nutritious and perfectly easy! We’re going to feature this on our Facebook page and link here so people can see how you made it, and your lovely photography.

    Please come LIKE us on Facebook for more recipes and tips on super healthy Asian green vegetables like baby bok choy, gai lan, dau miu (pea shoots), yu choy, gai choy, etc. https://www.facebook.com/Jade.Asian.Greens

    –Your friendly Southern California farmers at Jade Asian Greens

    • Roberta

      Thank you Jade, for all of the nice words. Just liked you on FB. I love social media….meet so many wonderful people. 🙂