Blanching vegetables is not hard, yet many people shy away from it. Blanching is necessary because it stops the enzyme activity that will cause the vegetable to age while it’s in the freezer or after its been dehydrated…something we don’t want to happen. So, this simple process is necessary to help preserve our food, whether we’re freezing or dehydrating it.
See the video demonstration below on how to blanch broccoli. Written instructions are below the video.
I hope this helps!
Judi
How to Blanch Broccoli
Wash and cut your fresh broccoli into pieces no larger than 1-1/2 inches long or in diameter. Meanwhile, put a large pot of water on the stove to boil.
When the water comes to a rolling boil, place the prepared broccoli in the boiling water and immediately set the timer for 3 minutes. While the broccoli is boiling, prepare a large bowl of water with a lot of ice in it.
As soon as the 3 minutes of boiling time is up, immediately transfer the broccoli into the ice water. Leave the vegetables there to chill for at least 3 minutes. Then drain the broccoli well and place in freezer bags or containers. Label them with the date they are placed in the freezer. If placing the broccoli in bags, be sure to remove as much air as possible from the bags, and lay the bags flat in the freezer, spreading the broccoli through the bag as much as possible. This will help it to freeze faster and prevent big clumps of frozen vegetables that are hard to break up.
Broccoli prepared this way will keep in the freezer for about 12 months.
If you plan to dehydrate your broccoli, the preparation method is the same…wash, cut, boil, and cool down as described above. Follow the dehydrator manufacturer’s instructions on the time and temperature for dehydrating in your machine.
Broccoli prepared in this way (lightly cooked) can also be eaten in salads and incorporated into other freshly cooked dishes. Enjoy!
Jicama is a mildly sweet vegetable with a crunch like an almost ripe pear. It’s delicious raw in salads and added to stir-fry combos. If you haven’t tried it, let me urge you to give it a go! In the video below, I have some valuable tips on how I cut and store jicama.
Kale, a richly colored leafy green vegetable, is truly a powerhouse of healthful compounds for the body. In recent times, people have discovered this king of veggies and found some very creative ways to prepare it, making it very enjoyable to eat, even for those who hate their vegetables.
Below is a video I created about kale. My video notes are below. Enjoy!
I hope this helps!
Judi
Kale 101 – The Basics
About Kale
Like other vegetables I’ve covered so far, kale is a member of the cabbage family, being a cousin to cabbage, cauliflower, collards, broccoli, Brussels sprouts, and more. Like some other members of this plant family, kale is often referred to as a “super food.” Kale comes in different varieties with curly, or flat leaves, and colors ranging from deep green and blue-green to purple. Some common varieties of kale include Curly Kale (Scots Kale), Dinosaur Kale, Ornamental Kale, Red Russian Kale, and Siberian Kale. Their leaf styles and colors will vary, and their flavors will also be slightly different.
Nutrition Tidbits
Kale is an absolute powerhouse of nutrients and is often referred to as one of the healthiest foods to eat. PERIOD! One cup of raw kale has only 33 calories, 2.5 grams of fiber, vitamins A, C, and K, folate (a B vitamin), a little omega-3 fatty acids (alpha-linolenic acid), and important minerals including phosphorus, potassium, calcium and zinc. Kale also contains lutein and zeaxanthin, nutrients that protect our eyes against macular degeneration and cataracts. The anti-cancer and anti-inflammatory effects of kale are well-established in scientific literature.
How to Select Kale
Look for dark, crisp, unwilted leaves. Those with yellowing or brown leaves are older, so try to avoid them if you can. The smaller leaf plants will be more tender than those with larger leafs.
How to Store Kale
Kale should be refrigerated. To help extend the life of fresh kale, wrap the bundle in a cloth kitchen towel (or paper towels) and place it in a plastic bag (even a grocery plastic bag will do) and store it in the refrigerator. As with any fresh vegetable, it should be used as soon as possible, but may keep for a week when wrapped in a towel within a plastic bag. Do not wash your kale until you are ready to use it. If it has gotten a little limp in the refrigerator, place the kale in a large bowl or pot of cold water for about 10 minutes. Then wash and use it as desired.
If your stored kale has become soft, discolored or mushy, remove and discard that part before use.
Is kale eaten raw or cooked?
Kale can be eaten raw or cooked. It is also used in raw vegetable juice blends.
How to Prepare Kale Raw kale can be added to salads, smoothies, and added to vegetable juices. The smaller leaf varieties may be more enjoyable when eaten raw since those leaves are more tender than the larger ones.
Kale can be cooked in a variety of ways: sautéed, baked into chips, steamed, added to soups, chowders and stews, and added to any number of hot dishes along with other vegetables, grains, and sauces.
Steam kale for 5 minutes then add flavorings as desired.
Kale With Other Vegetables: Here a simple recipe for Easy Kale, Carrot, and Mushroom Combo https://youtu.be/kbLtLD1RSug
Kale Soup: Here’s a video where I made a really delicious soup with kale, potatoes, carrots and leeks… https://youtu.be/4G9422NnYuc
See below for more kale recipe links.
Fresh vs Frozen
Frozen kale is often found in grocery stores.
You can freeze kale yourself by washing, then cutting it into small pieces. Blanch the kale leaves in boiling water for 2-1/2 minutes, and stems for 3 minutes. Drain and immediately place them in a bowl of ice water for about 3 minutes. Drain well and place in freezer containers or bags, then freeze. The kale will keep for 8 to 12 months.
Some people will freeze cut kale leaves without blanching or steaming first. Kale frozen this way will only keep for 4 to 6 weeks and should be used within that time frame. Kale frozen this way can be steamed and stir-fried.
Herbs/spices that go well with kale
Basil, bay leaf, coriander, garlic, ginger, red pepper flakes, lemon, marjoram, onions, oregano, nutmeg, and rosemary
Here’s an easy soup that’s simple, fast and delicious! It is light yet will warm your soul on a cold winter day. It’s made with the super-veggie kale, along with potatoes, carrots, and leeks. Beans were added for protein and fiber. It’s simple and well worth trying! A video is below showing how to make the soup. The written recipe is below that. Enjoy!
I hope this helps!
Judi
Kale Soup with Potatoes, Carrots and Leeks
Makes About 10 Cups
1 Tbsp extra virgin olive oil
1-1/2 cups sliced leeks (or 1 cup diced yellow onion)
2 large cloves garlic, finely chopped
1-1/2 cups sliced carrots
Sliced kale stems (removed from leaves for the soup)
1-1/2 cups diced white potatoes
4 cups chopped kale leaves
1 (15 oz) can great northern beans, rinsed and drained (or 1-3/4 cups cooked beans)
4 cups vegetable broth (or chicken broth, if preferred)
2 cups water
2 tsp dried parsley
1 tsp dried thyme, optional
Salt and black pepper to taste
Heat the olive oil in a large pot with a lid, over medium heat. Add the leeks (or onions), garlic, carrots, and sliced kale stems. Sauté the vegetables for 3 or 4 minutes, until they are aromatic and starting to soften.
Add the potatoes, kale leaves, beans, broth, water, parsley and thyme. Stir to combine. Bring the soup to a boil, cover with lid, and lower heat to simmer. After the soup has cooked about 10 minutes, taste for seasonings and add salt and pepper to taste. Allow soup to simmer, up to 30 minutes, to allow vegetables to soften and flavors to blend. Enjoy!
The humble jicama is one vegetable many people are not sure what to do with. It looks like a weird potato, yet is so very different and can be used in different ways than a potato. Whether it’s served raw or added to stir-fry combos, jicama is one vegetable to try.
It’s crunchy and mildly sweet and adds an interesting note to any dish it’s used in. I enjoy them raw and plain for a simple snack. They’re THAT good to me! I urge you to get brave and give them a try!
Below is a video where I talk about the basics of jicama…what they are, nutrition tidbits, how to use them, store them, prepare them, etc. I also have suggested recipes and links with interesting recipes included. Below the video are my discussion notes. Enjoy!
I hope this helps!
Judi
Jicama 101 – The Basics
About Jicama
Jicama is a root vegetable native to Mexico, Central and South America. It is often called a Mexican yam bean, Mexican turnip, or Mexican potato. The plant is so popular that it is now found all over the world. It has the appearance and texture similar to a potato, but the flesh is firm like a pear. The taste is mildly sweet with a slight apple flavor.
Nutrition tidbits
Jicama is low in calories (1 cup has 49 calories) but high in the soluble fiber inulin, which is important for our gut bacteria, bowel regulation, and might also help to control blood sugar and triglyceride levels.
Jicama also contains a lot of vitamin C, some potassium, and other nutrients.
How to select jicama
Look for ones that feel firm with little bruises or scaring on the surface. Avoid any with signs of mold.
Fresh vs frozen vs canned
Fresh jicama is what is commonly available. It is not available canned (to the best of my knowledge). Jicama can be frozen, but the starches in the vegetable may change, so fresh consumption is recommended.
How to store jicama
Store jicama in a cool, dry place. DRY is key here, because moisture will cause the vegetable to develop mold.
Once it is cut, wrap DRY jicama in plastic wrap and store it in the refrigerator. Use within 3 to 5 days.
How to prepare jicama
The skin, leaves, seeds and PEEL of jicama are toxic and NOT edible. So, remember to peel your jicama before using it in any dish. Cut off and wash only what you plan to use at the moment, leaving the remaining part completely dry. Wrap the remaining part in plastic and store it in the refrigerator.
Once peeled, cut the jicama into desired size pieces that you need…cubes, slices, matchsticks, etc. The cut pieces will not turn brown after cutting.
Cooking/serving methods
RAW: Jicama is delicious when used raw in salads and slaws. The faint apple flavor allows it to go well with assorted salad vegetables like carrots and onions, and fruits like oranges and apples. A favorite way to serve jicama in Mexico is to sprinkle chilled slices with chili powder, salt and lemon or lime juice.
Try adding jicama to your favorite fruit salad…the crunch and mild sweetness will only enhance the appeal of the salad!
Try making a jicama salsa by combining diced jicama, corn, tomatoes, black beans, red onion, jalapeno, lime juice and onion. Sounds yummy!
COOKED: Jicama goes well in stir-fries, offering the crunch of water chestnuts but with a mild sweetness. Jicama goes well with meats and seafood. Jicama can also be cooked on the grill or added to soups.
Jicama can be roasted! Place cubes on a baking pan. Preheat the oven to 400F. Sprinkle the jicama with olive oil, rosemary, parsley, and a little minced garlic; toss to coat the jicama pieces. Roast it for about one hour.
How to preserve jicama
Jicama must be kept dry to prevent the formation of mold. Once it is cut, wrap it tightly in plastic and store it in the refrigerator. Use as soon as possible, within 3 to 5 days.
Herbs/spices/flavorings that go well with jicama
Cilantro, onions, chili powder/peppers, lemon, lime, orange
Foods that go well with jicama
Lime, lemon, orange, assorted fruits, avocado, bell peppers, mangoes, cucumbers, carrots, jalapenos, black beans
Are you wondering what to do with Spring Mix? I did research on your behalf and found that it can be used in ways beyond salads! See my video below where I discuss my findings. My notes are below the video. Enjoy!
I hope this helps!
Judi
Spring Mix 101 – The Basics
About Spring Mix
Spring mix contains a variety of fresh greens with different tastes and textures, including red romaine, baby spinach, radicchio, green romaine, red oak leaf, mizuna, red leaf, lollo rosso, arugula, red mustard, green mustard, red chard, frisee, and tatsoi. It contains a mixture of sweet and mild, and also slightly bitter flavors. The variety may vary among different brands.
Nutrition Tidbits
Greens contain vitamins A, C, E, and K, folate, calcium, and potassium. It is very low in calories.
How to Select and Store Spring Mix
Choose greens that look fresh and dry. Store them in the refrigerator and use them before the “Use By” date because they don’t last as long as mature greens. Spring mix greens purchased in plastic tubs tend to last longer than those sold in bags because the tubs help protect them from getting damaged. Spring mix greens are so tender that they are best eaten fresh (rather than preserved via freezing, etc.).
Serving Ideas
Spring mix can be used as a bed of salad greens or mixed with other greens for a delicious salad. When using only spring mix in a leafy salad, use lightweight dressings and ingredients, as the tender greens don’t hold up well with heavy ingredients. Basil, lemon, garlic, onion, parsley, chives, balsamic vinegar, tomatoes, fruit, toasted nuts and bacon all go well with spring mix.
Spring mix can also be used as a bed for fresh or grilled fruits and other vegetables.
Toss spring mix with a balsamic vinaigrette and top with fresh sliced strawberries, walnuts, and an ounce of goat cheese.
Toss greens, walnuts, and cranberries in a sweet balsamic dressing. Top with goat cheese.
Add mixed greens, Kalamata olives, feta, pepperoncini, and cucumber in a bowl. Add olive oil and lemon. Toss gently. Salt and pepper to taste.
Take your favorite homemade or premixed grain salad and toss in a handful of baby greens.
Add candied or roasted pecans to your mixed greens and toss in a bowl with feta or goat cheese. Top with fresh raspberries.
Use extra spring mix to make a green smoothie. Blend a couple handfuls with a banana and some other fruit or favored flavorings and enjoy!
Spring mix can also be lightly sautéed in a little fat of your choice along with garlic, sesame seeds, and other flavorings. Top it off with a little rice vinegar, soy sauce, or lemon juice to brighten the flavor.
Spring mix can also be used as a substitute for spinach in any dish, cooked or raw.
Try also quickly steaming spring mix with no special equipment. I show how to steam spinach that way in the following video, but using spring mix instead of fresh spinach would work just as well. Judi in the Kitchen video, FAST and EASY Steamed Spinach … https://youtu.be/ZWuZHxdPGxg
English 
Español de México