Who is your veggie superhero?

Everyone has a favorite vegetable.  What is yours?  Draw us a picture of your vegetable superhero, take a picture and send it to us so we can see your amazing artwork!

Sweet or Salty

There are many different ways to prepare vegetables.  Can you think of one way that vegetables are prepared when they taste salty?  How about one way they taste sweet? 

Roasted Parmesan Asparagus

Ingredients



2 1/2 pounds fresh asparagus (about 30 large)
2 tablespoons good olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 cup freshly grated Parmesan
2 lemons cut in wedges, for serving


Directions

Preheat the oven to 400 degrees F.  If the stalks of the asparagus are thick, Hold each of the ends of the stalk and bring them together. The stalk will snap.

Discard the bottom (woody) portion. Lay the spears in a single layer on a sheet pan and drizzle with olive oil. Sprinkle with salt and pepper. Roast for 15 to 20 minutes, until tender. Sprinkle with the Parmesan and return to the oven for another minute. Serve with lemon wedges.

Share it!

We've had a lot of fun whipping up new recipes and taking pictures for you to try.  Now it's your turn!  Send us your favorite recipe and a picture of you making it. 

Caesar Salad

Ingredients


1 clove garlic, smashed
2 lemons, juiced
1 tablespoon water
1/2 cup extra-virgin olive oil
1/2 cup freshly grated Parmesan
Freshly ground black pepper
Salt

2 heads romaine lettuce
Freshly grated Parmesan, for garnish
Croutons

Directions

Put the garlic, lemon juice, and water into a blender and process for 30 seconds until the mixture is smooth. With the blender running, pour the olive oil in slowly for the dressing to emulsify. Stir in the Parmesan and a couple of grinds of black pepper. Season, to taste, with salt and set aside. (Refrigerate the dressing if you will not be using it right away.)

Tear the lettuce into a large bowl. Add enough dressing to coat the salad to your liking. Add croutons and some extra Parmesan and toss the salad well. Serve immediately.

**Add sliced grilled chicken, bell peppers, and other fun vegetables to make this salad a meal!

Springtime!!!

It's getting warmer.  Time to go outside and feel the sunshine.  What kind of vegetables will you plant in your garden this year?  See if you recognize these vegetables below.  They grow in different colors.  Plant a fun vegetable today. 

This vegetable is usually white....what is it?

These vegetables are usually orange....do you know what they are?

Strawberry Spinach Salad with Poppyseed Dressing

This is a great spring or summer recipe. Spinach is a good source of calcium and tastes great in this fresh, sweet salad.

Ingredients

1 bunch spinach, rinsed
10 large strawberries, sliced
1/2 cup white sugar
1 teaspoon salt
1/3 cup white wine vinegar
1 cup vegetable oil
1 tablespoon poppy seeds
½ cup pecans

Directions

Place pecans in a dry pan over medium heat. Cook for 3-5 minutes, stirring until lightly toasted. Set aside. Rinse the spinach and cut off any large stems. 

Rinse and slice the strawberries. 

Mix the spinach and strawberries in a large bowl.  In a blender, place the sugar, salt, vinegar, and oil, and blend until smooth. Stir in the poppy seeds. Pour over the spinach and strawberries, and toss to coat. Top with toasted pecans.

This recipe is also good with other added fruits like mandarin oranges and blueberries. Try it with some crumbled feta or blue cheese for a little added tang.

Salad Dressing

Salad dressing can add flavor and taste to your favorite salad and other vegetables as well. How many different kinds of salad dressing can you name?

South Western Steak Salad

South Western Steak Salad

Ingredients

Green Leaf Lettuce

Red Leaf Lettuce

Spinach

Romaine Lettuce

Green Peppers

Mushrooms

Tomatoes

Mandarin Oranges

Croutons

Grilled Tenderloin Steak

All righty folks! Now that ya' all got the items needed, have some boot kicken fun and assemble the salad which ever way ya' please!

Serve with Cowboy Dressing

3 Tablespoons BBQ sauce mixed with 1 Tablespoon Ranch dressing

This salad is quick, easy and will please any cowboy or cowgirl!

Veggie for a Day

If you were going to be a vegetable for a day, which vegetable would you choose and why?

How many vegetables can you list with the following colors;

Red

Purple

Green

White (inside)

Yellow

Orange

Broccoli Pasta Salad

Chicken Broccoli Casserole

Ingredients

• 3 cups raw chicken breast, without skin 
• 1 cups uncooked brown rice 
• 3 cups fresh broccoli or frozen broccoli florets
• 1 (10 3/4 ounce) can condensed cream of chicken soup
• 1/2 cup sour cream
• 1/3 cup parmesan cheese, grated
• 1/8 teaspoon ground black pepper

Directions

1.  Cut chicken into cubes and cook to internal temperature of 165º

2.  Cook rice according to package directions to obtain 3-4 cups cooked rice
3.  Steam Broccoli until tender.

4.  Add rice and broccoli to a saucepan. 
5.  Stir the chicken, soup, sour cream, cheese and black pepper in the saucepan and cook over medium heat until the mixture is hot and bubbling, stirring often.

  

Yield: 8 servings

Steamed Broccoli

Ingredients
1 bunch of broccoli

Optional Toppings: Olive oil, butter, flax seed oil, or mayonnaiseLemon zest or juice, balsamic vinegarToasted almonds, toasted sesame seeds

Directions

1. Rinse broccoli, and break into large, bite-sized florets.

2. Bring 3/4 to 1 inch of water to a boil in a saucepan with a steamer
(Note that is you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.)
3. Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 6-7 minutes. The broccoli is done when you can pierce it with a fork. But be careful not to overcook the broccoli. As soon as it is pierce-able, remove from heat, place in serving dish.

4. Dress to taste with butter, olive oil, flax seed oil, mayonnaise, lemon zest or juice, balsamic vinegar, toasted almonds, or sesame seeds.

Serves 2-4

Count the Vegetables

How many different vegetables are on the tray? 

If you got to put three more on the tray which vegetables would you choose?

Broccoli Cheddar Salad

Ingredients:
6 cups fresh broccoli florets
1 cup shredded cheddar cheese
1/3 cup chopped purple onion
1 cup light mayonnaise
3/4 cup sugar
3 Tbsp red wine vinegar/cider vinegar
12 bacon strips, cooked and crumbled


Directions:

Cut broccoli into bite size florets.

In a large bowl, combine the broccoli, cheese and onion. Combine the mayonnaise, sugar and vinegar. Pour over broccoli mixture and toss to coat. Refrigerate. Just before serving, stir in the bacon.

Yield: 8 servings.

What new vegetable have you tried this week? We want to know what you enjoyed about the vegetable.
Now challenge yourself to try one new vegetable each week!

Colors!

Vegetables come in lots of colors. Can you name a vegetable for every color below?

1. Red
2. Yellow
3. Orange
4. Green
5. Purple
6. White

Send in your answers. Try to think of vegetables that are different from what other people have thought of.

Cream of Broccoli Soup

• 2 tablespoons butter
• 1 onion, chopped
• 1 stalk celery, chopped
• 3 cups chicken broth
• 8 cups broccoli florets
• 3 tablespoons canola or olive oil
• 3 tablespoons all-purpose flour
• 2 cups milk
• ground black pepper to taste


Melt 2 tablespoons butter in medium sized stock pot, and sauté onion and celery until tender.

Add broth, broccoli and milk, cover and simmer for 10 minutes.

In small cup add oil and stir in flour to make a roux, add to soup. Stir until thick.

Season with pepper and serve.

Recipe yields 4-6 servings

Pink Lady Apple Salsa

• 1 large tomato, cored and finely chopped
• 3/4 cup finely chopped sweet onion
• 3 Tbsp freshly squeezed lime juice
• 1 large jalapeno chile, cored, seeded and finely chopped
• 2 pink lady apples
• 2 Tbsp minced fresh cilantro
• 1 Tbsp honey
• Salt and Freshly Ground Black Pepper
• Corn Chips

Stir together the tomato, onion, lime juice and jalapeno in a medium bowl.

Quarter and core the pink lady apples and cut them into fine dice.

Stir the apples into the tomato mixture with the cilantro, honey and salt and pepper to taste. Refrigerate for up to 6 hours before serving. Serve with corn chips. Yield: 6-8.

What's your Favorite Vegetable?

Hello Canyon Colts,


We understand that you LOVE vegetables. So we want to know, what's your favorite vegetable and why? My favorite vegetable is lettuce, because there are so many different types, tastes and textures to enjoy.

I would love to hear what your favorite is!

Hummus and Peanut Dip Recipes from the Tasty Table