Artichokes

Technically a flower, artichokes are served as vegetables. They are related to thistles.

I like to eat artichokes steamed. I take the petals and dip them in mayonnaise, but some people use lemon butter.

Artichokes are good for dieters, because they are low in fat and high in fiber. That is, until you dip them in butter or mayonnaise. They are also high in antioxidants.

Preapring artichokes is easier than you think. Cut the stem close to the top. Cut about 1/4 inch off the top of the artichoke. Using kitchen scissors, trim the spiky part of the leaves. Then place in a steamer for about 45 minutes, or until a sharp knife easily pierces the bottom.

To eat an artichoke, you take off the petals, dip them in your dip, then bite the fleshy bottom bit and scrape with your teeth. The closer to the heart you get, the more flesh on the petals. Don't eat the choke! That's the hairy bit in the middle. Use a fork or spoon to scrape it out, then eat the yummy heart.

Besides being a eaten as a vegetable, artichokes can be used in tea, liquor, and medicinal purposes.

The California Artichoke Advisory Board has a Kids Corner with a crossword puzzle.

Fish Pie

Fish pie is very tasty. It has vegetables, fish, pearl onions, and a cream sauce.

We've used cod once and tilapia another time.

I like it because it's very savory. I even have seconds!

My mom made up this recipe, so none of the measurements are exact. She says to just go with what feels and looks right to you.

Fish Pie
Serves 4

Ingredients
2 9-inch crusts (for top and bottom of pie)
2 Tbsp. olive oil
1 small onion, chopped
4 celery ribs, chopped
4 carrots, chopped
2 or 3 handfuls fresh spinach, chopped
1 cup frozen peas
1 cup frozen pearl onions
Dash red pepper flakes (optional)
1 lb. cod or other white fish
1/2 lb. shrimp meat (optional)
1 cup chicken stock
salt and pepper to taste
1/4 cup cream

1) Preheat oven to 350F. Place a large shallow cookie sheet on the middle rack, to heat up while you make the filling.

2) Heat olive oil over medium heat in a large skillet. Add chopped onion, celery, and carrots. Saute for 10 minutes. Add spinach, frozen peas, frozen pearl onions, and red pepper flakes. Cook 5 more minutes. Add fish, chicken stock, salt, and pepper. Stir and cover with lid. Cook until the fish is cooked. Add cream and continue heating a few minutes.

3) Put one layer of pie dough in an ungreased 9- to 10-inch glass pie dish. Pour fish mixture into the pie dish. Cover with the other pie crust, seal the edges, cut vents, and carefully place the completed pie on the heated cookie sheet.

4) Bake for about 30 minutes, making sure not to burn the crust edges (cover with foil, if needed). When the crust is golden, remove the pie from the oven. Careful, the pie will be hot!

5) Serve hot or warm.

Hummus

Hummus, a Middle-Eastern dish, is made from chickpeas (garbanzo beans), tahini (a sesame paste), lemon juice, olive oil, and spices. Hummus has complex carbohydrates, amino acids, vitamin C, Omega-3, among other nutritional benefits.

You can add other flavors to hummus, like roasted red bell peppers, which are really good.

You can use hummus as a dip for vegetables and chips, a spread on crackers or breads, but my favorite is on rice cakes. We get brown rice cakes, and I put on the hummus with a spoon (it's easier than an knife). Hummus on rice cakes makes a tasty snack.

Next time you crave something crunchy and little sweet and salty, try hummus on rice cakes!

Zucchini Bread

Zucchinis, known as courgettes in Europe, are the most popular among summer squashes. It's low in calories, a good source of dietary fiber, and has lots of potassium. Zucchini is actually a fruit, not a vegetable.

I don't like zucchinis. But this recipe tastes nice. It's very cake-like in texture.

Zucchini Bread (from 365 All-American Favorites)
Prep: 15 minutes
Cook: 55-60 minutes
Makes: 2 loaves

2-2/3 cups flour
1 Tbsp ground cinnamon
2 tsp baking soda
1/4 tsp baking powder
1 tsp salt
3 eggs
1-3/4 cups sugar
1 cup vegetable oil
1Tbsp vanilla extract
2 cups grated zucchini
1 cup walnuts, chopped (optional)

1. Preheat oven to 350F. Grease and flour 2 (8 x 4 2-1/2 inch) loaf pans

2. Sift flour, cinnamon, baking soda, baking powder, and salt into a medium bowl.

3. In a large bowl, beat eggs, sugar, oil, and vanilla with an electric mixer on medium-high speed for 2 minutes, or until slightly thickened. Stir in zucchini. Stir in dry ingredients until blended. Stir in the nuts, if using them (we don't). Divide batter evenly between pans.

4. Bake 55 to 60 minutes, or until a toothpick inserted in centers comes out clean. Let cool in pans on wire rack 15 minutes. Run a knife around sides, invert pans over rack, and rap firmly to release. Turn loaves rounded top side up and let cool completely in rack.

Dips Make Broccoli Good

I don't like cooked broccoli very much. It doesn't have a good texture. It's too soft.

Raw broccoli has a harder texture. I like the flavor better, too.

My favorite way to have raw broccoli is dipped in ranch dressing.

Broccoli has been scientifically proven to lower your risk for cancer (http://home.howstuffworks.com/broccoli3.htm).

Girls beware! This next bit is for boys only!
Raw broccoli gives you very smelly burps!

Yummy Rainbow Swiss Chard

I don't like vegetables very much, but this is good, especially in this recipe.

First, some information about chard. It goes by many names: silverbeet, mangold, swiss chard, rainbow chard, perpetual spinach, among others. It is actually related to beets.

Nutritionally, it is very healthy, although it is high in sodium. One cup of cooked chard contains Thiamin, Folate, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. (Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2400/2)

My mom made this version from our bi-weekly Farm Fresh to You produce box, which contained the recipe. I like it with extra lemon juice; it makes it taste even better!

Sauteed Chard, Stems and All!

2 tablespoons butter
2 tablespoons olive oil
1 tablespoon minced garlic
1/2 small red onion, diced
1 bunch chard, stems and center ribs cut out and chopped together, leaves coarsely chopped separately
1/2 cup dry white wine (or chicken or vegetable broth)
1 tablespoon fresh lemon juice, or to taste
2 tablespoons freshly grated Parmesan cheese (optional)
Salt to taste (optional)

Melt butter and olive oil together in a large skillet over medium-high heat. Stir in the garlic and onion, and cook for 30 seconds until fragrant. Add the chard stems and the white wine. Simmer until the stems begin to soften, about 5 minutes. Stir in the chard leaves, and cook until wilted. Finally, stir in lemon juice and Parmesan cheese; season to taste with salt if needed. Serves 4.

Enjoy your chard!