Our nutrition workshop with Nancy Campbell of RadiantHealth last Tuesday (Sep 22nd) was a great deal of fun and it was wonderful to see so many of you there! Upon entering the studio, students and staff alike were greeted by the wonderful aromas of expertly-cooked vegetable dishes, cooked by Nancy herself. Those who stuck around for the demonstration were rewarded with delicious servings of not one, but two hearty autumn-style vegetable dishes.
Didn’t make it? Never fear! Here are the two recipes for you to make right now …
Steam-‐Sautéed Brussel Sprouts with Mustard and Caraway
Adapted from Myra Kornfield’s The Healthy Hedonist Serves 4 to 6
About This Recipe:
This steam sauté method is the easiest (after steaming) method to get fresh vegetables on the table dressed, seasoned and ready to eat fast. I’ve been in love with this technique since learning it from Chef Myra Kornfield and will never treat my broccoli, cauliflower, brussels, green beans, and even kale to brutal amounts of oil and frying again. To steam/sauté your veggies they need three things: moisture, fat and seasoning (esp salt). You will need a saute pan with a lid, some tongs, and a timer (or just a fork handy to test when the veggies are done). You need to be willing to taste before you serve – the mark of a good chef – to ensure that you’ve gotten the seasoning right. Sometimes it requires a little more butter and other times you just need salt. Either way, you can’t go wrong with experimenting and testing new combinations with this method. Enjoy!
1 pound brussel sprouts, trimmed and halved 2 Tbsp butter
1/3 cup water
1/2 tsp salt
1 tsp caraway or fennel seeds 2 garlic cloves sliced
2 Tbsp Dijon mustard
1 Tbsp maple syrup
Freshly ground black pepper
Bring the brussel sprouts, butter, water, salt, garlic and caraway seeds to a boil in a large skillet. Cover and steam over medium-‐high heat until the brussel sprouts are just tender, 5 to 10 minutes. Remove the lid and stir in the mustard and maple syrup. Sprinkle with black pepper to taste.
Steam-‐Sautéed Green Beans / Broccoli / Broccoli Rabe with Garlic
By Myra Kornfield
You can use this method with any firm vegetable, such as asparagus, Brussels sprouts, carrots, parsnips, cauliflower, and green beans.
You may add garlic, spices, and dried herbs along with the water, fat source (i.e. olive, coconut, or toasted sesame oil, butter or ghee/clarified butter), and salt. Add fresh herbs when you uncover to saute.́
1/3 cup water
1 tablespoon extra virgin olive oil or 1 1⁄2 tablespoon butter
1/2 teaspoon salt
3/4 pound green beans, ends trimmed or 1-‐2 heads broccoli (enough to cover bottom of 10” skillet)
1 tablespoon minced garlic
1/2 teaspoon red pepper flakes (optional)
- Bring the water, oil, salt, optional red pepper flakes, green beans, and garlic to a boil in a skillet with sides.
- Cover and steam over medium-‐high heat until the vegetable is brightly colored and just tender (soft enough to feel some resistance with fork), 5 to 10 minutes, depending on the vegetable size.
- Remove the lid and continue to cook until the liquid evaporates, 1 to 2 minutes longer. (If you want to add fresh herbs, this is the point to add them.) Sauté to intensify flavors, 1 to 2 minutes long. Adjust salt if needed, add a sprinkling black pepper to taste, and serve.
About Nancy Campbell, M.S., Culinary Nutritionist: Nancy combines her training in nutrition and integrative health with a masters of urban planning, and over a decade of professional culinary experience in her nutrition practice, Radiant Health NYC. She supports her clients to redefine how they eat, build culinary skills, and fine-tune their pantries so they can feel amazing in their skin AND in the kitchen. She can be found at: http://www.radianthealthnyc.com