©iStockphoto.com - Fertnig

Tn addition to the peas, and pods of edible-podded pea varieties, the leaves and stems of garden peas, snap peas and snow peas (but not ornamental sweet peas) are edible. If you’re looking for a unique leafy green, consider pea tendrils. The flavor is, unsurprisingly, similar to the flavor of snow pea pods.

Pea tendrils aren’t your standard supermarket fare. Some specialty Asian grocers sell them, sometimes marketed as pea shoots. You can also grow them yourself in a container. Any pea seed from the garden center will work. If you want 100% organic sprouts, use the certified organic seeds and organic potting mix. Sow the seed thickly in a pot, water and wait. When the sprouts are 3-4 inches tall, cut the leaves and tendrils and use raw in salads or cooked in stir-fries or dishes like the citrus-glazed pea shoots over rice, below. (continue reading…)

Photo by Jen Maiser

Tender shoots of asparagus are some of the first delicious vegetables available in the spring. While boiling and sauteing are common preparations, roasted asparagus is delicious and simple to make. Most recommendations are to select asparagus with thin shoots, but this method tenderizes thicker pieces that could otherwise taste woody when only lightly cooked.

The stalks are rich in vitamins, especially vitamins A and C, and also a good source of iron. A splash of lemon juice helps our bodies’ absorption of the mineral.

I like to serve the asparagus as a bed for a poached egg or as a side dish. To make a smaller batch, I use my toaster oven to save preheating time and energy. (continue reading…)

Tender green peas abound in spring. Buy them as fresh as possible from the garden or farmer’s market as they are best eaten right away. Put on some music and involve your kids by getting them to help you shell peas before dinner. In a pinch frozen peas will work fine, but take advantage of those early season beauties if you can!

The best part about this dish is not the simple flavors that allow the peas to really shine, it’s the fact that it’s a one-pot dish that is just as fast to cook as a box of macaroni and cheese. A great variation is to saute vegetables like onion, garlic, and zucchini to stir in, too, but that would require an extra pan. (continue reading…)

©iStockphoto.com - Fertnig

This cool salad combines the seasonal flavors of early asparagus and late blood oranges, with a crunchy topping of toasted walnuts that provide a health kick of omega-3 fatty acids. The olive oil and walnuts help the absorption of some of the vitamins in the vegetables and fruit.

This salad keeps for a few hours in the fridge, so you can make it up ahead of dinner. (continue reading…)

©iStockphoto.com - SharonDay

I discovered kale chips while looking for something to satisfy a crispy snack craving during a period of low-carb eating. I’ve eaten low carb off and on since 2003, and unless you buy into deep-fried pig skin as a healthy snack option, low carb just isn’t a very crispy diet. Celery and other raw vegetables can satisfy a need to crunch, but as I quickly learned on my first low-carb experience, crunchy isn’t the same as crispy. After a few weeks, I missed that crumble-in-your-mouth feeling of chips and crackers. Crispy kale fills that dietary void.

Variations on crispy kale abound, often with names that attest to the somewhat addictive nature of kale baked until crispy. This disappears quickly around my house, often straight off the baking sheet. After one experimental batch made for a brown-bag lunch, I found that crispy kale doesn’t stay crisp overnight, but you can re-crisp it. Another five minutes in the oven after it gets limp, and crispy kale is good as new. (continue reading…)

ⓒ Janet Harriett

This hearty vegan soup comes together in less than 20 minutes, and prewashed bagged kale makes this super-quick dinner even quicker. Add a loaf of crusty whole grain bread, and you’ve got a light, filling meal fast. As a soy-free alternative to the tofu, use 2 cups precooked (one can, rinsed and drained) garbanzo beans.

Unlike many soups, this one does not hold up well to long simmering times or reheating as leftovers the next day. The flavor will be fine, but the kale turns that unappetizing shade of greenish-brown characteristic of overcooked leafy greens. (continue reading…)

©iStockphoto.com - Maria Toutoudaki

This versatile oil is a staple in my kitchen. In addition to using it as a salad dressing for all types of salad, we dip bread in garlic chili oil and toss vegetables with it to saute or roast. The garlicky spiciness kicks up stir fries a notch and makes a terrific marinade base for meats or vegetables. I even rub it on the skin of my Thanksgiving turkey! The strained-out chili and garlic aren’t wasted either; use it in soups or chili.

For a milder oil, reduce the pepper flakes, or combine the finished garlic chili oil with additional olive oil to taste. (continue reading…)