What Are Brussels Sprouts?

Brussels sprouts are derived from wild cabbage and resemble miniature cabbages. Cultivated throughout Europe and the United States, sprouts grow underground in bunches on the stems of plants that may reach about 3-feet tall. They are typically a sage green color, though that can vary depending on the variety. In grocery stores, the sprouts are often sold individually, but they may be found still attached to the stalk (which is edible) in some specialty markets or farmers markets. 

Members of the cabbage family, they are chock full of vitamins, minerals, and fiber. Research has shown that this family of vegetables contain numerous cancer-fighting chemicals in the form of glucosinolates. 

How to Select and Store Them

Brussels sprouts should be firm and appear fresh, with a vivid green color. Avoid sprouts that look yellow, dull, or wilted. While available year round, the peak growing season is fall through early spring. 

Keep sprouts in the vegetable crisper drawer in the refrigerator until ready to use. They should stay fresh up to five days if raw and up to three days once cooked. They can be frozen for up to a year—but before freezing, they should be blanched for three to five minutes. Once cool, they can be sealed in an airtight container or resealable freezer bag and stored in the freezer. Learn more about blanch cooking!

How to Prepare Brussels Sprouts

Before washing, remove any stems or discolored leaves, and then wash the sprouts well under cold running water. Sprouts may be cooked whole, halved, quartered, or shaved/shredded. When shredded, they can also be eaten raw. 

There are lots of delicious ways to enjoy Brussels sprouts. Here are some quick serving ideas:

• Mix raw, shaved sprouts with a vegan Caesar dressing and whole grain croutons.
• Toss whole or halved sprouts with vinaigrette, sea salt, freshly ground black pepper, and any other spices you like; place on a parchment- or silicone-lined sheet pan, and roast at 425°F until golden brown. (You can also do this in an air fryer.) 
• Steam them and top with a tahini dressing. 
• Braise them in vegetable broth with herbs such as basil, thyme, or rosemary. 
• Combine cooked sprouts with your favorite cooked whole grain and a vinaigrette; then top with toasted nuts.

Vegan Brussels Sprouts Recipes to Try

• Roasted Vegetable Breakfast Hash
• Brussels Sprouts, Sweet Potato, and Balsamic Pizza
• Brussels Sprouts with Maple-Mustard Sauce
• One-Pot Squash and Sprouts Panzanella with Dried Cherries
• Creamy Brussels Sprouts With Sun Dried Tomatoes
• Italian Roasted Vegetable and Wheat Berry Buddha Bowl
• Warm Roasted Vegetable Salad with Creamy Vegan Dressing
• Roasted Veggie Flatbreads 
• Baked Mushroom Polenta Bowls
• All-Things-Thanksgiving Wraps
• Spicy Roasted Brussels Sprouts

This post was produced in collaboration with the Natural Gourmet Center, a plant-centric culinary arts program from the Institute of Culinary Education.

The post What Are Brussels Sprouts? Plus Tips, Tricks, Recipes, and More appeared first on Forks Over Knives.

Butternut squash is a variety of winter squash. Other varieties include pumpkin, acorn squash, and spaghetti squash, to name a few. All winter squash are members of the Cucurbitaceae family and vary in shape, size, color and flavor. All have hard shells, mildly sweet flesh and a finely grained texture. Despite their name, winter squash begin to reach their peak in the fall. 

Butternut squash has tan or cream-colored skin, deep orange-colored flesh, and a sweet flavor when cooked. It is nutrient-dense and a very good source of fiber. Here’s what you need to know to cook with it. 

How to Select and Store Butternut Squash

When choosing a butternut squash, carefully inspect it. It should be firm, feel heavy for its size, and have a dull and hard rind. Avoid any squash with soft spots or signs of decay. 

The outside shell of a butternut squash is hard and difficult to pierce, allowing for a longer storage period of one to six months if stored properly. To maximize storage time, keep it away from light in a cool, dry place; the ideal temperature storage is 50–60°F. 

Once cut open, wrap any raw squash pieces in plastic wrap and place in the refrigerator for up to two to three days. 

If you’re planning to freeze raw butternut squash for long-term storage, first peel and cut it into pieces; then place in a resealable freezer bag. 

Cooked squash should be stored in the refrigerator in an airtight container, where it will stay fresh for up to five days. 

Can You Eat the Skin?

Butternut squash skin is technically edible; however, it may not be palatable. Chances are high that it will be tough, stringy, and difficult to pull apart. Smaller, more delicate winter squash with thinner skin, such as delicata and acorn, are varieties with which the skin may be part of the overall dish. 

How to Prepare and Use Butternut Squash

Before cooking butternut squash, wash it thoroughly under cool running water. Your next steps will depend on how the squash will be used. 

If you’re just planning to scoop out the flesh for a puree, save yourself the trouble of peeling. Simply cut squash in half lengthwise; remove the seeds and fibrous material from the inside cavity using a spoon; and place the halves cut-side-down on a parchment-lined baking sheet. Roast in a 400°F oven for 45 minutes or until the skin begins to soften and a knife can easily be inserted into the flesh.

For all other uses, first peel and cut the squash using the steps below. 

Peeling and Cutting a Squash

1. Choose a sharp chef’s knife. Carefully hold the squash lengthwise on a cutting board to stabilize it; then cut off the neck (the small end) of the butternut squash. 
2. Use a vegetable peeler to remove the skin in lengthwise strokes from both the neck and base. 
3. Cut the neck end into rounds, the rounds into sticks, and the sticks into cubes. 
4. Cut the base in half lengthwise and scoop out the seeds. Slice each side into half-moons and then into cubes. 

Quick Serving Ideas

• Halve a butternut squash lengthwise, remove seeds, and place cut-side-down on a parchment-lined baking sheet. Bake at 400°F for 45 minutes or until a knife can easily be inserted into the flesh. Scoop out the flesh and mash it in a large bowl with a little pure maple syrup and cinnamon. 
• Use mashed or pureed butternut squash as part of a casserole or as an egg replacer in baked goods such as muffins, pies, and cakes (¼ cup pureed squash equals1 egg).
• Add cubes to soups, stews, or chili.
• Steam cubes and toss with tamari, ginger, and pumpkin seeds. 

Simple Basic Butternut Squash Soup Recipe

The following simple recipe is a delicious and nutritious way to get started!

Ingredients

1 (2- to 3-pound) butternut squash, peeled and seeded
6¼ cups low-sodium vegetable broth
1 onion, diced
Sea salt and freshly ground black pepper, to taste
½ teaspoon ground nutmeg

Instructions

1. Cut squash into 1-inch pieces.
2. In a large pot over medium heat, add 2 tablespoons of the vegetable broth. Add onion, salt, pepper, and nutmeg. Saute until onion is translucent, approximately 5 minutes, stirring frequently and adding more broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. 
3. Add squash and 6 cups broth. Bring to boiling, then reduce heat and simmer for 20 minutes, or until squash is tender. Allow to cool for 10 minutes. 
4. Puree mixture carefully using an immersion blender or by transferring to a blender in batches and then returning to pot.
5. Just before serving, simmer until warmed through. 

More Recipes to Try

Not sure what to do with butternut squash? Put it to use in any of the following healthy, delicious recipes, which are all plant-based.

• Autumn Butternut Squash Soup
• Butternut Mac and Cheese with Broccoli
• Miso-Glazed Squash with Spinach
• Butternut Squash Lasagna Roll-Ups
• Moroccan Stew with Butternut Squash and Chickpeas
• Kale, Apple, and Quinoa Salad
• Quinoa with Kale and Roasted Squash
• Winter Vegetable Risotto
• Vegan Vegetable Pot Pie
• Autumn Vegetable Stew
• Chickpeazella Sticks
• Quinoa with Kale and Roasted Butternut Squash (watch video below)
• Butternut Squash and Red Bean Stew

The post Ingredient IQ: Butternut Squash appeared first on Forks Over Knives.

With their distinctly sweet taste, chewy texture, and crunchy seeds, figs are truly delicious. Read on for tips on selecting, storing, and cooking with the fruit, as well as how to dry it for long-term storage. 

What Are Figs?

The fig is a member of the mulberry family that grows on the ficus tree and is native to the Mediterranean and the Middle East. They were introduced to North America in the 1500s. They can be traced back quite far, with references to the fruit in the Bible and other ancient writings. California figs are in season from June through September, while European figs are available throughout the fall. 

Tips for Selecting and Storing 

When choosing figs, look for fruit that is plump and tender with a rich, deep color and no bruises or mushy areas. Once home, store them in the refrigerator on a paper towel-lined plate for up to two days. Do not wash the fruit until you plan to eat it.

How Long Are Figs Good For?

Fresh figs are delicate and extremely perishable, so they are best eaten within one to two days after purchase. 

Freeze for Longer Storage

When you have a huge batch of fresh figs and not enough time to eat or cook them, you can freeze them. Wash and dry them, set them on a baking sheet in a single layer, and then place in the freezer. Once frozen, transfer the fruits to a resealable freezer bag for up to six months. Frozen, they are a great addition to smoothies, baked goods, jam and ice cream. 

Dried Figs

Dried figs will generally stay fresh for several months. Store dried figs in a cool, dark place or in the refrigerator and do not expose them to too much air, which will dry them out. You can purchase dried figs or dry fresh figs yourself using one of the methods below. 

Dehydrator: Wash the fruits then lay them on a dish cloth and gently pat dry. Cut fruits in half. Place in dehydrator on the “Fruit” setting or at 135°F for at least eight hours, until dry but still chewy. 

Oven: Preheat oven to 135°F. Wash the fruits then dry them with a dish cloth. Cut fruits in half. Line a baking sheet with parchment paper. Place a cooling rack on top. Place figs cut-side up on rack. Bake for at least eight hours, turning pan occasionally. 

Sunlight: Because figs are so fragile, you can dry them using sunlight exposure on hot, sunny days. To do this, wash the fruits then dry them gently with a dish cloth. Cut the fruits in half. Line a wooden or wire rack with cheesecloth. Place fruits cut-side up on rack. Cover with additional cheesecloth, tucked underneath the edges of the rack so that insects cannot get inside. Place outside in the sun for two days. 

Types of Figs

Figs vary in color and texture depending on the variety but can be used interchangeably in most recipes. Some of the more popular kinds include:

• Adriatic: pink-tan flesh and light green skin. Ultra sweet.
• Black Mission: pink flesh and purplish-blackish skin. Extra chewy texture.
• Brown Turkey: red flesh and brownish-purplish skin. Less sweet than other varieties. 
• Calimyrna: amber flesh and greenish-yellowish skin. Honey notes. 
• Kadota: Silky purple flesh and green skin. Slightly less sweet than other varieties.
• Sierra: Creamy reddish flesh and green skin. Mild taste.

Health Benefits

Like other whole plant foods, the fig is rich in nutrients, especially dietary fiber. Because they are naturally sweet, they’re a delicious and nutritious treat. (See also: Is The Sugar in Fruit Good or Bad for You?)

How to Use Figs

Fresh figs should be rinsed in cold water prior to eating. The stems should be gently removed. Dried figs can be eaten on their own or used in a variety of recipes.

Here are some quick-serving ideas:

• Slice fresh figs into halves or quarters and add to salad.
• Puree fresh figs and use as a sandwich spread or as a topping for roasted vegetables. 
• Add chopped dried figs to baked goods or jam.
• Add chopped fresh or dried to oatmeal.
• Poach fresh or dried fruits in red wine or pomegranate juice and serve with nice cream or nut yogurt.

Fig Recipes to Try

Grape and Fig Snacks

These sweet fruit-topped crackers are just the thing to nourish you past that midafternoon lull.

Sweet Fig Flatbreads

Both fresh and dried figs work in this delicious flatbread topping, which also features orange zest and a creamy, vanilla-infused bean spread.

Raw Choco Bites with Oats and Carrots

Get your chocolate fix in a wholesome way with these raw gluten-free bites.

The post Ingredient IQ: Figs appeared first on Forks Over Knives.

Is Eggplant Good for You?

Over the years, there’s been some concern over whether nightshade vegetables such as eggplant promote inflammation, but there have been no large-scale studies supporting this. Eggplant has a ton of nutrients, including vitamins, minerals and antioxidants. It is a rich source of fiber. Research has shown that the skin contains a flavonoid called nasunin, which is an antioxidant that scavenges free radicals in our bodies. 

How to Select and Store Eggplant

Eggplant is available throughout the year and is generally more abundant during the summer months, June through August. Follow these tips to help pick and store yours:

• Eggplant should be vivid, shiny, heavy for its size, and firm.
• Avoid eggplants with bruises, cracks, discoloration, or other indications of damage.
• Smaller eggplants tend to be sweeter than larger ones.
• To test ripeness, gently press the skin with a finger. If it springs back, it is ripe, but if the indentation remains, it is not. 
• Eggplants should be stored unwashed in the crisper drawer of the refrigerator for up to three days or in a plastic bag in a cool place up to 2 days. Be sure not to cut the vegetable until you are ready to use it. Once cut, it will brown and decay quickly.

Types of Eggplants

Varieties range in size and color, from lavender to jade green to orange to white. The following are a few of the most common.

Globe (or American) 

By far the most common variety in the U.S., globe eggplants have cream-colored spongy flesh encased by a dark purple, glossy skin. It is meatier than other types.

Italian

Very similar in appearance to globe eggplant, but smaller and a bit sweeter.

Graffiti (or Sicilian)

Also similar in flavor to the globe variety, but slightly sweeter, with hints of fruitiness.

Chinese Eggplant 

Slender, with a striking lavender hue. Mild in flavor. Their narrow shape makes them perfect for slicing and quickly sautéing.

Japanese 

Japanese eggplant is similar in size and shape to the Chinese variety, but typically will have a deeper purple skin and a more pungent flavor. 

White 

White varieties are similar in shape to American eggplants, though they tend to be smaller and slightly sweeter or more mild. 

How to Use Eggplant

Eggplant can be used in countless ways: baked, steamed, sautéed, stir-fried, the list goes on and on. Here are some preparation ideas to get you started:

• Pierce a whole eggplant with a fork a few times. Roast whole until fork-tender; cool until easy to handle. Cut open and scoop out the flesh. Place in a food processor with 1 tablespoon tahini, ½ teaspoon lemon zest, 1 tablespoon lemon juice, 1 cup chopped fresh parsley, and ½ teaspoon of minced garlic. Blend until smooth, and serve as a dip.
• Dice into ½-inch cubes and add to stir fries.
• Slice into rounds, brush with marinade, and grill. (See more on how to make Veggie Steaks here.)
• Cut in half lengthwise, bake cut-side down, and then scoop out the flesh and make “boats” filled with the flesh and other sautéed vegetables and chopped nuts. 

Recipes 

Get cooking with our roundup of vegan eggplant recipes!

The post Ingredient IQ: Eggplant appeared first on Forks Over Knives.

Bell peppers are part of the Solanaceae, or nightshade, family of vegetables, which also includes potatoes, eggplants, and tomatoes. Bell peppers are technically fruits because they grow on a flowering plant and have seeds. The fruits are a crunchy, delicious source of nutrients, packed with health benefits. They are available year-round, though more abundantly in the summer, particularly June through August. Here are tips for selecting, storing, and cooking with them.

How a Bell Pepper’s Color Relates to Its Flavor 

Red, orange, and yellow bell peppers are actually just green peppers that have ripened on the vine, which changes the color and adds sweetness. So green peppers will be slightly bitter, while yellow, orange, and red bell peppers will be sweeter. Purple bell peppers are from a rarer variety that matures from green to white to purple. Their flavor is less sweet than that of red bell peppers.

How to Select Bell Peppers

Look for firm, fresh and bright bell peppers. Avoid bell peppers that appear to be dry, wrinkly or decaying. Bell peppers should feel heavy for their size and be firm but yield gently to slight pressure. The shape of a bell pepper is not indicative of the quality.

How to Store Bell Peppers

Wash bell peppers thoroughly under cool running water before coring or cutting. Store unwashed bell peppers in your refrigerator’s crisper drawer for up to one week. Raw, whole bell peppers can be frozen in a resealable, freezer-safe bag for up to six months.

How to Roast Bell Peppers

Preheat broiler. Line a large baking sheet with foil. Place the bell peppers on the prepared baking sheet. Broil 4 to 5 inches from heat for 8 to 10 minutes or until charred on all sides, turning occasionally. Transfer to a bowl. Cover with plastic wrap and let stand for 10 minutes. Peel off skins; discard skins, stems, and seeds.

How to Use Bell Peppers

Bell peppers of all colors, shapes, and sizes taste great raw or cooked and have an endless list of culinary possibilities. Here are some common everyday applications:

• Add chopped bell peppers to vegetable or grain salads for added flavor, nutrition, and crunch.
• Add diced or sliced bell pepper to stir fries, casseroles, soups, stews, and chilis. 
• Serve strips of bell pepper alongside hummus or another favorite dip.
• Remove the top and core a bell pepper to steam or microwave it, and then stuff it with a cooked whole grain of your choosing. Bake at 350°F for 20 minutes. Add your favorite toppings, such as diced veggies!
• Marinate bell pepper slices with minced garlic, lemon juice, sea salt, and freshly ground black pepper. Roast in the oven at 425°F for 20 minutes. 
• For sweet, velvety peppers, roast them on the grill or directly on a gas burner on the stove using long-handled tongs. Cook until the skin is blackened; then wrap in plastic wrap until cool. Remove plastic wrap and slough off the pepper skin under cold running water and chop. 

Bell Pepper Recipes

Put bell peppers to delicious use in the following recipes from Forks Over Knives.

• Mini Bell Pepper Poppers
• Roasted Tomato and Red Pepper Soup
• Creamy Red Pepper Coriander Sauce
• Caramelized Onion and Pepper Vegan Quesadillas
• Roasted Red Pepper Sauce
• Creamy Pasta Primavera
• Spiced Eggplant-Stuffed Peppers

The post Facts About Bell Peppers, Plus Recipes and Tips For Using Them appeared first on Forks Over Knives.