The Rural Voice, 2006-07, Page 40Rural Living
Spinach a must for healthy eating
Selected by Bonnie Gropp
Calorie for calorie, 146 green
vegetables provide more nutrients
than any other food. Spinach, with its
delicate texture and jade green
colour is good for the bones, the
brain and as a preventative against a
variety of cancers. Although spinach
is available throughout the year it's
harvested three times during the
season, so can be enjoyed fresh from
June to October.
SPINACH SOUFFLE ROLL
1 pkg (10/oz/284 g) spinach
3 tbsp (45 mL) butter
1 small onion, finely chopped
3 tbsp (45 mL) flour
2 chicken bouillon cubes, crumbled
2 1/2 cups (625 mL) milk
6 eggs, separated
1/4 cup (50 mL) grated parmesan
cheese
1/2 tsp (2 mL) cream of tartar
2 tbsp (25 mL) butter
2 cups (500 mL) sliced
mushrooms
2 tbsp (25 mL) grated parmesan
cheese
Wash and trim spinach. Leave
water clinging to leaves and place in
saucepan. Cook over high heat until
leaves are wilted, about 3-5 minutes.
Drain thoroughly and chop.
Melt 3 tbsp (45 mL) butter in
medium saucepan. Saute onion until
tender, about 5 minutes. Blend in
flour; cook, stirring constantly, for.
about 2 minutes. Add nutmeg, and
bouillon cubes. Add milk; cook and
stir over medium heat until smooth
and thickened. Remove 1 1/2 cups
(375 mL) sauce; set aside.
Beat egg yolks in small bowl. Stir
in small amount of hot sauce from
saucepan. Pour mixture back into
saucepan. Stir in spinach and 1/4 cup
(50 mL) cheese. Remove from heat;
cool slightly.
Beat egg whites with cream of
tartar until stiff but not dry. Mix 1/2
cup (125 mL) beaten egg whites into
spinach mixture. Pour over remaining
egg whites; fold together gently. Pour
into greased 15x 10x l -inch (2 L) jelly
36 THE RURAL VOICE
Asian Mushrooms and Vegetables with Noodles — Here's a delicious way to
enjoy five servings of vegetables — toss noodles, with a stir fry of locally grown
and economical vegetables. Serve as is or add some diced or sliced cooked beef
chicken, pork or tofu.
roll pan that has been lined with
waxed paper and greased again. Bake
in 400°F (200°C) oven for 10 to 12
minutes or until golden brown and
set.
Meanwhile, melt 2 tbsp (25 mL)
butter in medium saucepan. Saute
mushrooms until tender, about 6
minutes. Pour reserved sauce over
mushrooms. Heat though.
When souffle is baked, dust top
with 2 tbsp (25 mL) cheese. Run
knife around edge of pan. Cover with
clean towel and turn over. Gently lift
off pan and waxed paper. Spread half
of mushroom sauce on souffle; roll
up. Pour remaining sauce over rolled
souffle.
MARINATED GARDEN
SALAD
Marinade:
1/2 cup (125 mL) vegetable oil
3 tbsp (50 mL) red wine vinegar
1 tbsp (15 mL) grated parmesan
cheese
2 green onions, sliced
1 tsp. (5 mL) dried basil
1/2 tsp (2 mL) sugar
1/2 tsp (2 mL) dry mustard
1/2 tsp (2 mL) salt
pepper, to taste
In medium-sized bowl, whisk
together all marinade ingredients. Stir
in carrots, mushrooms, radishes,
cucumber and celery. Cover and chill
about 1 hour.
Salad:
2 medium carrots, sliced
15 medium mushrooms, sliced
6 medium radishes, sliced
1/2 medium cucumber, halved and
sliced
1 cup (250 mL) sliced celery
4 cups (1 L) torn iceberg lettuce
2 cups (500 mL) torn spinach
2 medium tomatoes, cut into wedges
Just before serving, combine
lettuce and spinach; divide evenly
among 4 salad plates. (Or, place on
large serving plate.)
Spoon marinated vegetables on