St. John's and MVP Health Care's most recent Seasonal Flavors cooking demonstration and educational series featured winter roasting and grilling. Recipes included Grilled Cauliflower Steaks with Pesto, Roast Vegetable Soup, Roasted Eggplant and Tomato Salad, and a Roasted Root Vegetable Salad.
Be sure to check back next year for our full 2018 class schedule!
Grilled Cauliflower Steaks with Pesto
Yields: 4 servings
1 small head of cauliflower
1 cup fresh basil
1 garlic clove
1 tbsp lemon juice
1/3 cup olive oil
Pepper to taste
Cut the cauliflower lengthwise, including the stalk, into 3/4-inch slices. Set aside.
In the bowl of a food processor or blender, add the basil, garlic, and lemon juice. Turn on the machine and pulse a few times. Slowly add the olive oil in a constant steam while the food processor or blender is running. Stop to scrape down the sides of the food processor with a rubber spatula. Pulse again until smooth.
Brush both sides of the cauliflower steaks with pesto. Place on a grill over medium heat. Grill for 3 to 4 minutes on each side or until the cauliflower is tender but still firm. Drizzle steaks with pesto. Serve warm.
Nutritional Information: 179.3 calories/serving, 18.2 g total fat, (2.5 g saturated fat, 1.6 g polyunsaturated fat, 13.3 g monounsaturated fat), 4.2 g total carbohydrates, 1.9 g fiber, 0.0 mg cholesterol, 21.1 mg sodium, 1.5 g protein
Roast Vegetable Soup
Yields: 10 servings
2 potatoes, peeled and diced
1 fennel bulb, chopped
4 carrots, sliced into coin shapes
1 zucchini, sliced
2 tbsp olive oil, divided
4 cloves of garlic, minced
1 onion, diced
4 stalks celery, chopped
1 tspn dried thyme
1 tspn dried oregano
1 tspn dried basil
28 ounce can fire roasted diced tomatoes
6 cups low-sodium vegetable broth
Heat oven to 500 degrees F. Toss the potatoes, fennel, carrots, and zucchini in 1 tbsp olive oil. Spread the vegetables in a single layer on a baking sheet. Roast 15 - 20 minutes, turning once, until the vegetables begin to caramelize.
Heat the remaining oil in a large soup pot over medium heat. Add the garlic, onion, and celery. Cook 6 - 8 minutes, or until softened. Stir in the spices. Add the roasted vegetables, tomatoes, and broth. Simmer 10 minutes, or until all the vegetables are cooked through.
Nutritional Information: 116.7 calories/serving, 2.9 g total fat (0.4 g saturated fat, 0.3 polyunsaturated fat, 2.0 monounsaturated fat), 20.4 g total carbohydrates, 5.6 g fiber, 0.0 mg cholesterol, 384.3 mg sodium, 2.6 g protein
Roasted Eggplant and Tomato Salad
Yields: 4 servings
2 medium eggplants, 3 cups cubed
6-7 medium tomatoes, 3 cups cubed
5 tbps olive oil, divided
3 tbsp red wine vinegar
¼ cup pine nuts
¼ cup finely grated parmesan cheese
4-5 large basil leaves torn into small pieces
Preheat oven to 450 degrees. Line two baking sheets with foil.
Cut ends off eggplant, slice into 1" slices, then quarter slices. Toss eggplant with 1½ tbsp of olive oil. Place on first baking sheet. Cut tomatoes in 1" cubes and toss with 1½ tbsp olive oil. Place on second baking sheet.
Place both baking sheets in oven and bake for 25-30 minutes or until eggplant is soft and starts to caramelize (darken around edges). Remove both sheets from oven and let cool.
Combine eggplant, tomato, vinegar, remaining 3 tbsp of olive oil, and pine nuts and toss. Top with basil and parmesan cheese and serve.
Nutrition Information: 296.1 calories/serving, 25.4 g total fat (4.0 g saturated fat, 4.7 g polyunsaturated fat, 14.7 g monounsaturated fat), 15.1 g carbohydrates, 4.2 g fiber, 4.9 mg cholesterol, 137.8 mg sodium, 6.2 g protein
Roasted Root Vegetable Salad
Yields: 4 servings (3/4 cup)
1 small sweet potato, about 8-oz, cut into 3/4-inch cubes
1 medium potato, cut into 3/4-inch cubes
1 medium carrot, peeled, cut into 3/4-inch slices
1 small red onion, cut into 1/2-inch wedges
2 medium celery stalks, 3/4-inch slices
1 medium beet, peeled, cut into 3/4-inch cubes
1½ tbsp extra virgin olive oil, divided
sea salt and freshly ground black pepper to taste
1 tspn balsamic vinegar
2 tspn fresh lemon juice
½ tspn dijon mustard
1 tbsp fresh parsley, chopped
1 tspn cilantro, chopped
2 tbsp walnuts, finely chopped
1 oz. crumbled feta cheese
Preheat oven to 425 degrees. In large bowl toss potatoes, carrot, onion, celery, and beet with ½ tbsp oil, coating well. Arrange vegetables in a roasting pan. Season with salt and pepper. Roast, stirring several times, until tender and beginning to brown, about 50 minutes.
In mixing bowl, whisk vinegar, lemon juice, and dijon mustard with remaining oil. Stir in parsley, cilantro, and walnuts. Drizzle dressing over vegetables and gently toss. Top with crumbled feta. Serve warm or at room temperature.
Nutrition Information: 156 calories, 9 g total fat (2 g saturated fat), 17 g carbohydrates, 3 g protein, 3 g fiber, 134 mg sodium
Source: American Insitute for Cancer Research