By now you’ve likely heard about nose-to-tail eating; a way of approaching cooking and eating that uses every part of the animal and leaves nothing to waste. But have you ever thought about how this applies to vegetables? From kale stems to onion skins, many of the less-desirable vegetable parts have great uses in home cooking.
Chances are there’s a whole lot of veggie goodness going to waste during your meal prepping. Here’s how to waste not, want not and eat healthfully — from stem to root.
取（并制造）库存
There isn’t a rule or special recipe required to make great vegetable stock. In fact, some of the most flavorful stocks come together when you combine the bits and bobs of vegetables you’re using throughout the week. Try keeping a bin in your freezer dedicated to vegetable remnants — kale stems, Brussels sprouts ends, carrot peels and onion skins — if it’s a piece of a vegetable, toss it in. When the bin gets full, transfer the contents to a large stockpot, add a pinch of salt and cover with water. Let the mixture sit on low heat for a few hours, simmering out the flavors. Then, strain and transfer to an airtight container and freeze or refrigerate your homemade vegetable stock. It will keep for a week in the fridge, and a month or more in the freezer.
香蒜酱绿色零件
Don’t toss the green tops from your carrots or radishes! Instead, wash them, drain them well and turn them into pesto. Many pesto recipes for pesto call for perky basil leaves, but zesty greens of any kind work. (Just make sure you wash them very well and spin or pat them dry. Both radish and carrot tops tend to be a bit muddy.)
Carrot or Radish Top Pesto
原料
- 3束胡萝卜或萝卜顶，清洁和排干
- 犹太盐和新鲜的胡椒粉品尝
- 1个大蒜丁香
- 3 tablespoons macadamia nuts or pine nuts
- 1/2杯（10克）新鲜罗勒叶，包装
- 1/4杯（25克）帕尔玛干酪，磨碎了
- 1/2 cup (118ml) olive oil
方向
在食品加工机的碗中，将大蒜和坚果搅拌直至形成浓稠的糊状物。加入罗勒，帕尔玛干酪和保留的胡萝卜或萝卜顶；处理直到粗泥。加入橄榄油和脉搏直至混合；用盐和胡椒粉调味。
用作绿色或饼干的绿色蘸料，扔进意大利面或散布到烤面包上。
服务：8 |份量：1/4杯
营养（每份）：卡路里：170；总脂肪：17克；饱和脂肪：2G；单不饱和脂肪：5G;胆固醇：0mg;钠：156mg;碳水化合物：1g;饮食纤维：0g;糖：0g;蛋白质：1G
放大鹰嘴豆泥
If you’ve got discarded broccoli stems, you’ve got a great, new, green way to make a healthier hummus. Though this hummus is particularly tasty with discarded broccoli stems, it also works with romesco and cauliflower.
西兰花茎鹰嘴豆泥
原料
- 2 cups (350g) broccoli stems, peeled and chopped
- 1–2 cloves garlic
- 1/4 cup (56g) tahini
- Juice of 1 lemon
- 3 tablespoons olive oil
- 1/2杯（15克）新鲜草药（例如百里香或牛至），切碎
- 1/2 teaspoon kosher salt
方向
Bring a pot of salted water to boil. Add peeled broccoli stems and boil for 5 minutes, or until just tender. While the vegetables are cooking, prepare an ice bath. Drain the vegetables of their cooking water and plunge them into the ice bath. Drain the stems again and place them in the bowl of a food processor along with the garlic, tahini, lemon juice, olive oil, chopped herbs and salt. Process the mixture until smooth, stopping to scrape down the sides if necessary. Adjust the seasoning as needed with salt and pepper.
Serves: 10 | Serving Size: 1/4 cup
营养（每份）：卡路里：85;总脂肪：8克；饱和脂肪：1g;单不饱和脂肪：0g;胆固醇：0mg;钠：57mg;碳水化合物：2G；饮食纤维：0g;糖：0g;蛋白质：2G
SAUTE A NEW KIND OF SALAD
带回家甜菜蔬菜？不要堆肥。相反，将它们炒并为他们提供晚餐。甜菜绿色包装了他们的红根的所有拳头，但是富含营养和矿物质的好处，就像好的蔬菜一样。这些几乎被认为是黄金的蔬菜，配以鲑鱼或烤鸡或鸡蛋以快速早午餐。
用柠檬和大蒜炒甜菜蔬菜
原料
- 1束甜菜蔬菜
- 1杯水
- 1 clove garlic
- 1/2柠檬
- 1 tablespoon olive oil
- 2 teaspoons butter
- 盐和胡椒粉调味
方向
洗甜菜蔬菜和与叶子的分开茎。切成1英寸的茎。将叶子切成碎片。
将茎放在带有1杯水的大煎锅中。盖上4-7分钟或煮至叉嫩。
Drain well. Return the pan to the heat and add the olive oil to warm. Add the garlic and sauté until fragrant. Add the drained stems, chopped leaves and salt and pepper. Squeeze the lemon over the greens and sauté 2–3 minutes or until greens are wilted. Remove from heat, stir in butter, season with additional salt and pepper, to taste. Serve warm.
Serves: 4 | Serving Size: 1/2 cup
营养（每份）：卡路里：51;总脂肪：5G；饱和脂肪：2G；单不饱和脂肪：3G;胆固醇：5mg;钠：118mg;碳水化合物：1g;饮食纤维：1g;糖：0g;蛋白质：2G
