Fast, Fresh & Green

Author: Susan Middleton

If your vegetable repertoire ends at roasted potatoes, boiled carrots and steamed broccoli, it's time to pick up a copy of Fast, Fresh & Green, a new collection of recipes from cookbook author and food aficionado Susie Middleton.

Study after study has proven the many health benefits of eating plenty of fruits and vegetables, including a lower risk of cancer and heart disease, a healthy body weight, improved memory and better vision.   Canada's Food Guide recommends adults consume 7 to 10 servings of fruits and vegetables (combined) each day.  

Fast, Fresh & Green is the perfect place to rediscover the pleasures of those vegetables we should be eating more of, such as locally grown spinach, vine-ripened tomatoes and freshly picked corn.

After flipping through the pages of Fast, Fresh & Green, it's obvious Middleton knows her way around the kitchen.  She does an excellent job at relaying her knowledge in a relaxed manner, much the same way an old friend would share a favourite recipe.  Before introducing the recipes, Middleton offers plenty of suggestions on how to stock a pantry with all the essentials and gives tips on choosing the freshest ingredients.

Unlike most cookbooks, Fast, Fresh & Green divides recipes based on cooking method, such as roasting, braising, sautéing, stir-frying and grilling.  Each chapter includes a detailed summary of a cooking method and a foundation recipe - a simple recipe to get you started.  Recipes run the gamut from Gingery Glazed Brussels Sprouts to Corn Sauté with Chile and Lime to Warm Parmesan Fava Beans with Shallots and Mint.

Every recipe includes a lengthy introduction in which Middleton imparts words of wisdom about tips on preparation and easy substitution suggestions.  Most recipes use minimal ingredients making them simple to follow.  As well, most recipes are vegetarian-friendly.  

While most recipes make the cut for being healthy - they are vegetable dishes after all - some are surprisingly high in calories, fat and sodium due to ingredients like butter, heavy cream, full fat yogurt, bacon and pancetta.  
    

The taste test!

First up was Roasted Broccoli Florets with Two Dipping Sauces.  After testing this recipe I had to wonder why roasting is traditionally reserved for more hearty vegetables, such as potatoes and carrots.  Broccoli may not be an obvious choice when it comes to roasting vegetables, but it fares surprisingly well.  In fact, after trying this recipe, I may never go back to steamed broccoli! It was that good!  And it couldn't have been easier to prepare; I chopped the broccoli, tossed it with some olive oil and placed it in the oven.  By the time I had made the accompanying sauce about 20 minutes later, the broccoli was done and cooked to perfection; still tender yet slightly brown and crispy on the edges. 

While the recipe suggests serving the broccoli with homemade Garlic Butter, I skipped that in the name of calories and opted for the Japanese Dipping Sauce; a tasty combination of soy sauce, lemon juice, honey and fresh ginger.  This recipe was a huge success; taste testers couldn't get enough of it! 

Next, I made Vanilla and Cardamom Glazed Acorn Squash Rings, a delectable combination of sliced beta-carotene-rich winter squash, maple syrup, vanilla, cardamom, salt and butter (I substituted non-hydrogenated margarine to save on the saturated fat).  Relatively thin slices of squash mean this side dish cooks in less than 25 minutes, making it appropriate for both a weeknight meal and more formal dinner. 

While Middleton suggests eating the roasted skin of the squash, I wasn't feeling that adventurous so I opted to peel the skin off.   The squash had a rich flavour that was both sweet and slightly savoury.  If you're looking for ways to add winter squash to your diet, I highly recommend this recipe.  I'll definitely make it again soon.     

Finally, I tested Cider-Braised Baby Bok Choy and Golden Apples - a recipe that I must say sounds better than it tasted or looked.  Things went awry from the get-go. The first step called for browning baby bok choy and apples, two ingredients that have a high water content.  Instead of nicely browned bok choy and apple slices, I ended up with a pan full of wilted ingredients.  Adding the required apple cider and chicken stock to the pan only added to the soggy mess.  The end result: severely overcooked greens in a soupy broth.  This recipe was definitely a miss.

Final word

Fast, Fresh & Green is a great starting point if you're looking to add more vegetables to your diet, especially over the summer months when local produce is at its peak.  Since it made its way into my kitchen I've noticed my vegetable intake has increased substantially.  While some recipes don't hit the mark, there are some real gems guaranteed to become family favourites and inspire even the most accomplished cooks.

Reviewed by Michelle Gelok, RD July 2010