Last winter, rushing to beat a mighty snowstorm that laid waste to most of my yard, we fashioned a makeshift cover for my still-thriving greens garden. We drove old tent stakes into the ground, connected those with PVC pipe, then draped sheets of thick plastic and layers of moving blankets on top of the whole thing. You get the picture: pretty, it was not.

But after enduring the sight of the clumsy thing for four long months, I pulled the top off. Underneath was a small sea of emerald green, like gemstones scattered across the dirt. My tiny farm of arugula had endured the winter, in spite of months of freezing temperatures and heavy snows.

I later learned that in most parts of the country, arugula will survive the winter, so long as it’s protected from extended periods of below-freezing temperatures and the weight of heavy snows that will break its tender stems. And it’s a fine choice of greens to grow in abundance: like broccoli and cauliflower, it’s a cruciferous vegetable, but easier to grow and more versatile than others. And like all crucifers, it contains healing compounds that protect against cancer and have anti-inflammatory properties in the body.

Next fall, with some preparation and help from the experts, we’ll make an adequate cover — one that doesn’t reveal my lack of expertise and experience. This year, we’re feeling pretty smug about having a full crop of greens in March. Here’s what we did with them:

Arugula, Sugar Snap and Green Pea Salad with Basil-Mint Dressing

Serves 4

vFor us foodies, few things herald the true coming of spring like the arrival of asparagus. Slender and elegant, their stalks reach for the sun, as fresh and bright as our hopes. And I don’t know about you, but after months of heavy root vegetables, sturdy greens, and thick wool sweaters, I’m eager for something a little less cumbersome. For me, asparagus is the food equivalent of gauzy skirts and strappy sandals: fresh, uncomplicated, even lighthearted.

But there’s nothing frivolous about the health benefits of asparagus. It’s a clever plan of nature that asparagus emerges at a time when our bodies need it most. In several healing traditions, spring is the time of the liver. How elegant that asparagus contains glutathione (GSH), a potent antioxidant that’s especially important for liver detoxification. Asparagus is also rich in inulin, a so-called prebiotic that serves as a food source for beneficial bacteria, as well as anti-inflammatory compounds and a variety of antioxidant nutrients.

These asparagus recipes will send you sailing through spring with their easy, cool simplicity and power-packed cleansing properties.

Shaved Asparagus Salad with Lemon-Basil Dressing

Serves 4

Serving raw asparagus in thin shavings adds visual appeal; the bright dressing brings out the fresh, light flavor of asparagus. Ricotta salata is a crumbly, salty, white cheese made from pressed and dried fresh ricotta cheese. If you can’t find it, substitute goat feta for similar results.

2 pounds asparagus
1 lemon
3 tablespoons olive oil
1 tablespoon finely minced fresh basil
1/2 cup pine nuts
1/4 cup ricotta salata cheese

1. Trim tough ends from asparagus. Using a vegetable peeler, hold each stalk over a large bowl and peel asparagus stalks into long ribbons, letting them drop into the bowl. Add remaining heads to bowl.
2. Grate 1 teaspoon of zest from the outside of the lemon and place in a small bowl. Squeeze half the lemon into the bowl; reserve the remaining lemon for another use. Slowly whisk in the olive oil. Whisk in basil and season with salt and pepper. Add enough dressing to asparagus to lightly coat, and toss to mix. Let stand for 5 to 6 minutes to infuse flavors.
3. While asparagus stands, heat a small skillet on medium heat and toast pine nuts until golden and fragrant, 2 to 3 minutes, tossing almost constantly. Transfer to a small plate and let cool. Add to salad, and toss to mix. Season with salt and black pepper.
4. To serve, divide salad between individual serving plates, top with ricotta salata cheese, and serve immediately.

Asparagus-Leek Soup with “Fried” Leeks

Serves 4

Baking the leeks with a light breading yields similar results to frying, with less oil. Be sure to pat them dry well, so they turn out crispy, not soggy. For the soup, use thin stalks of asparagus; they’re less fibrous, and yield a smoother soup.

4 medium leeks
1 tablespoon olive oil
2 tablespoons flour or gluten-free flour
2 tablespoons butter
1 medium garlic clove, finely minced
2 small potatoes (about 1/2 pound), peeled and chopped small
4 cups vegetable broth
2 pounds asparagus, trimmed and chopped into 1-inch pieces
1/2 cup milk, almond milk or cream

1. Preheat oven to 425. Cut two of the leeks into thin strips, about 2 1/2 inches long (white and pale green parts). Pat dry thoroughly and transfer to a shallow bowl. Drizzle with olive oil and mix with your hands to coat leeks evenly with oil. Sprinkle with flour, salt and pepper, and mix again to coat with oil. Spread leeks in a single layer on a baking sheet and cook for 10 minutes, or until leeks are crispy and golden, stirring once during cooking. Remove from oven and let cool.
2. While leeks are baking, cut remaining two leeks crosswise (white and light green parts). Melt butter in a large pot and cook leeks until tender, 2 to 3 minutes. Stir in garlic and cook for 1 minute longer.
3. Add potatoes and 3 cups of the stock, bring to a boil, cover and cook over medium heat for 10 minutes, or until potatoes are just tender. Add asparagus, cover and cook for 5 minutes longer, or until potatoes are soft.
4. Stir in milk, almond milk or cream.Transfer soup to a food processor, and puree in batches, adding remaining stock as needed to reach desired consistency. Season with salt and pepper. To serve, divide soup between individual bowls; sprinkle with “fried” leeks and serve immediately.

Asparagus, Basil and Chickpea Salad

Serves 4

This simple salad recipe uses chickpeas for a protein-rich dish that can serve as a light meal in itself; substitute white beans for chickpeas and balsamic vinegar instead of the lemon juice for a richer flavor. You can also add a tiny bit of garlic and red pepper flakes for added zing.

1 pound asparagus
1/4 cup extra-virgin olive oil
Juice from 1/2 medium lemon
1 tablespoon finely minced fresh basil
3/4 cup coarsely chopped fresh basil leaves
1 1/2 cups cooked chickpeas
2 cups coarsely chopped baby spinach leaves
1 cup small grape tomatoes
1 small red onion, thinly sliced
Shaved Parmesan cheese (optional)

1. Bring a medium pot of water to a boil. Fill a medium bowl with ice and cold water. Cut asparagus on the diagonal into 1/8-inch thick slices. Blanch in boiling salted water for 2 minutes, then immediately transfer with a slotted spoon to a bowl of ice water. Let cool, then drain and pat dry.
2. While asparagus is blanching, whisk together olive oil, lemon juice and basil in a medium bowl. Season with salt and pepper, and set aside.
3. Add asparagus, basil leaves, chickpeas, spinach, tomatoes and onion to bowl. Toss to mix, and season with salt and pepper.
4. To serve, divide salad among four plates. Top with Parmesan cheese, if desired, and serve immediately.

The first time I had watercress, I was 16 and nowhere near a farm. I found myself in the midday bustle of Harrods, the famed London department store, just in time for afternoon tea. Along with various little pastries, we were served watercress sandwiches, daintily trimmed of their crusts and lavishly slathered with butter. They left me nearly swooning. The peppery bite and subtle crunch of watercress, the springy white bread and layers of butter — such a simple thing, it was, but a truly sublime combination to my unsophisticated palate. To this day, I can’t hear “watercress” without thinking “sandwich.”

Of course, this pungent peppery herb is inspiring in other uses as well: paired with asparagus in soups, puréed with pine nuts and garlic as pesto, or combined with milder greens in salads (legend says the early Romans served the first salad when they tossed watercress leaves with oil and vinegar). Like other members of the brassica family (cabbage, broccoli, cauliflower), watercress is loaded with cancer-preventive compounds, and some studies point to its ability to reduce the risk of breast cancer. It’s in season right now and at its tender prime. Try it in some of these fresh spring recipes.

Watercress Soup with Creme Fraiche and Pine Nuts

Serves 4 to 6

It’s easy to make your own creme fraiche. For the best results, start with the freshest cream possible. You can also add baby spinach when you add the watercress, for a milder flavor.

1 tablespoon olive oil
1 small yellow onion, chopped
1 pound yellow or red potatoes, peeled and chopped
4 cups high-quality vegetable broth
4 cups coarsely chopped watercress leaves and slender stems
1/4 cup chopped basil leaves
1/4 cup homemade creme fraiche (see below)
4 tablespoons toasted pine nuts

1. Heat oil in a large saucepan over medium heat and cook onion for 3 to 5 minutes, until softened. Add potatoes and broth, bring to a boil, reduce heat and simmer, covered, for 10 minutes. 1 tablespoon olive oil 1 small yellow onion, chopped 1 pound yellow or red potatoes, peeled and chopped 4 cups high-quality vegetable broth 4 cups coarsely chopped watercress leaves and slender stems 1/4 cup chopped basil leaves 1/4 cup homemade creme fraiche 4 tablespoons toasted pine nuts Heat oil in a large saucepan over medium heat and cook onion for 3 to 5 minutes, until softened. Add potatoes and broth, bring to a boil, reduce heat and simmer, covered, for 10 minutes. Add watercress and basil, and cook for 5 minutes longer. Puree soup in batches (use care when pureeing hot liquids) until very smooth and creamy. Return to saucepan and stir in crème fraiche. Season to taste with salt and pepper. To serve, divide between four individual serving bowls. Sprinkle with pine nuts, and serve immediately.
2. Add watercress and basil, and cook for 5 minutes longer. Puree soup in batches (use care when pureeing hot liquids) until very smooth and creamy. Return to saucepan and stir in crème fraiche. Season to taste with salt and pepper.
3. To serve, divide between four individual serving bowls. Sprinkle with pine nuts, and serve immediately.
4. To make crème fraiche: whisk together 1 cup heavy cream with 1 1/2 tablespoons buttermilk in a medium glass bowl. Place a plate on top of the bowl, setting it slightly ajar to allow air circulation. Let stand in a warm area for 12 to 24 hours, or until thickened and creamy. To store, transfer to a glass jar or container, cover and refrigerate for up to 7 days.

Cherry Tomato and Watercress-Pesto Bruschette

Serves 6 to 8

You can easily substitute gluten-free bread for this recipe; choose a sturdy variety, and cut large slices half or quarters before serving.

1 large, thick whole-grain baguette, sliced 1-inch thick on the diagonal
1/2 cup watercress leaves and slender stems
1/2 cup basil leaves
1/4 cup pine nuts (substitute macadamia nuts)
1 small or 1/2 medium garlic clove, minced
5 tablespoons olive oil, divided
3 cups red, yellow and orange cherry tomatoes, quartered
3 cups baby arugula, chopped small
Shaved Pecorino-Romano cheese (optional)

1. Preheat oven to 400 degrees F. Line a large baking sheet with foil.
2. Arrange bread slices on baking sheet and toast until golden, about 3 minutes. Turn slices over, and toast remaining side.
3. While bread is toasting, combine watercress, pine nuts, garlic and 4 tablespoons of the olive oil in a small food processor, and puree until finely chopped and mostly smooth, scraping down sides as needed. Season with salt and pepper.
4. Combine tomatoes and arugula in a medium bowl with remaining 1 tablespoon olive oil, and stir to mix.
5. To serve, spread baguette slices with pesto. Divide tomato and arugula mixture between bread slices, top with cheese, if desired, and serve immediately.

Watercress-Mango Salad with Cumin-Roasted Pecans

Serves 4

Cool, sweet mango is a good counterpart to the bold flavor of watercress; sweet and spicy pecans add a nice crunch. You can substitute cashews if you’d like, or add baby spinach for half of the arugula to soften the flavor.

1 tablespoon coconut oil
1/4 teaspoon ground cumin
Dash cayenne
1/4 teaspoon salt
1/4 teaspoon ground pepper
1 cup pecans
1 medium lime
2 tablespoons honey
1/4 cup coconut milk
1 bunch watercress, trimmed
3 cups arugula
1 large mango, peeled and cubed
1 medium papaya, seeded, peeled and cubed
1/2 pound jicama, peeled and cubed

1. Melt coconut oil in a small skillet over low heat. Add cumin, cayenne, salt and pepper, and stir to mix. Add pecans and toss to coat. Cook for 3 to 5 minutes, stirring frequently, until lightly browned. Transfer to a plate and let cool.
2. While pecans are roasting, make dressing: squeeze lime into a small bowl, removing seeds. Whisk in honey. Whisk in coconut milk, season with salt, and set aside.
3. Combine watercress, arugula, mango, papaya and jicama in a medium bowl; drizzle with just enough dressing to lightly coat, and toss to mix. Divide salad among four individual plates.
4. To serve, scatter pecans over each salad and serve immediately, with additional dressing on the side, if desired.

Last winter, rushing to beat a mighty snowstorm that laid waste to most of my yard, we fashioned a makeshift cover for my still-thriving greens garden. We drove old tent stakes into the ground, connected those with PVC pipe, then draped sheets of thick plastic and layers of moving blankets on top of the whole thing. You get the picture: pretty, it was not.

But after enduring the sight of the clumsy thing for four long months, I pulled the top off. Underneath was a small sea of emerald green, like gemstones scattered across the dirt. My tiny farm of arugula had endured the winter, in spite of months of freezing temperatures and heavy snows.

I later learned that in most parts of the country, arugula will survive the winter, so long as it’s protected from extended periods of below-freezing temperatures and the weight of heavy snows that will break its tender stems. And it’s a fine choice of greens to grow in abundance: like broccoli and cauliflower, it’s a cruciferous vegetable, but easier to grow and more versatile than others. And like all crucifers, it contains healing compounds that protect against cancer and have anti-inflammatory properties in the body.

Next fall, with some preparation and help from the experts, we’ll make an adequate cover — one that doesn’t reveal my lack of expertise and experience. This year, we’re feeling pretty smug about having a full crop of greens in March. Here’s what we did with them:

Arugula Salad with Fig and Thyme Vinaigrette
Serves 4
2 tablespoons Quick Fig Jam (see recipe below) or fig jam of your choice
1 tablespoon balsamic vinegar
2 teaspoons fresh thyme leaves, minced
2 tablespoons olive oil
1/2 cup very coarsely chopped walnuts
8 cups loosely packed baby arugula leaves
1 small red onion, very thinly sliced crosswise
Shaved Manchego cheese

1. Combine fig jam, balsamic vinegar and thyme leaves in a small bowl, and stir until smooth. Whisk in olive oil. (Dressing should be fairly thick; add a teaspoon or two of water, if desired, to thin.) Season with salt and pepper.

2. Heat a small pan over medium heat, and toast walnuts, tossing and stirring frequently, until just golden, about 3 minutes. Set aside to cool.

3. Combine arugula, onion, walnuts and cheese in a large bowl, and toss to mix. Add enough dressing to lightly coat salad, and toss again. Divide salad between four individual plates, and serve immediately.

Quick Fig Jam
Makes about 1 1/2 cups
1 cup chopped dried figs
1/2 cup apple juice
1 cup water, divided
2 teaspoons honey (optional)

1. Combine all ingredients in a medium saucepan. Bring to a boil, reduce heat to a simmer, and cook for 25 to 30 minutes, until mixture is thick and sticky, but still moist. Remove lid and cook for 5 more minutes, or until water is evaporated.

2. Transfer mixture to a small food processor and process into a thick paste. Using a rubber spatula, scrape mixture out and transfer to a bowl.

3. Serve warm, or refrigerate for 1 to 2 hours and serve chilled. Store, refrigerated, in a glass jar for up to two weeks.

Arugula-Peach Salad with Pistachios
Serves 4

1/2 cup unsalted raw pistachios
2 tablespoons white balsamic vinegar
1 small shallot, finely minced
2 tablespoons finely minced basil leaves
3 tablespoons extra-virgin olive oil
6 cups packed baby arugula leaves
1/2 of a small red onion, very thinly sliced crosswise into rings
2 large, firm peaches, pitted, cut into quarters, and thinly sliced crosswise

1. Heat a small skillet over medium heat and toast pistachios for 2 to 3 minutes, until fragrant. Set aside to cool. Whisk together vinegar, shallot and basil in a small bowl. Whisk in oil. Season to taste with salt and pepper.

2. Combine arugula, onions and peaches in a large bowl. Add dressing and toss to mix. Season salad to taste with salt and pepper. To serve, divide between four individual plates, top with pistachios, and serve immediately.

Arugula, Sugar Snap and Green Pea Salad with Basil-Mint Dressing
Serves 4

6 cups baby arugula leaves
1/2 pound sugar snap peas, trimmed
1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon minced shallot
2 tablespoons minced basil leaves
1 tablespoon minced mint leaves
1 cup frozen green peas, thawed to room temperature
3 cups baby arugula leaves or baby spinach leaves

1. Boil one inch of water in a medium pot with a steamer basket. Steam sugar snaps for 3 to 4 minutes, until crisp-tender. Remove from heat and spread on a plate to cool.
2. While peas are steaming, whisk olive oil, lemon juice, shallot, basil and mint together in a small bowl.  Season with salt and pepper.
3. Combine cooled sugar snaps with arugula and green peas in a large bowl. Add dressing, and toss to mix. Season with salt and pepper. To serve, divide salad between individual plates, and serve immediately.

Growing up in the South, we ate a lot of vegetables, and collards were among my favorites. My grandmothers would chop up a mess of ‘em and put them in a giant pot with lots of salt, pepper, and a hunk of fatback. For you Yankees, that’s a cut of pork fat from under the skin of the back, considered a vital ingredient in many European culinary styles. It’s the Southern version of pancetta. This concoction was cooked for up to two hours, creating a salty and unctuous stock, rendering the collards a dark olive green, and infusing every plant cell with the flavor of bacon. Say what you will about pork fat and overcooked greens; it was an amazing dish.

The problem with collards cooked this way is that no one north of the Carolinas will eat them. We know too much about enzymes in vegetables, saturated fat, and the dangers of excessive salt intake. Happily for us, collards are one of the more versatile greens. They’re sturdy enough to stand up to longer cooking times in stews and bean dishes, but you can just as easily shred them and sauté them with garlic and olive oil. And the broad, sturdy leaves are ideal for rolling up any variety of fillings.

Try some of these fresh, faster-cooking ways with collards. And should you ever find yourself craving them Southern style, send me a message and I’ll pass along the recipe — and I’ll never tell a soul.

Collard Rolls with Red Lentils and Pine Nuts
Makes 8 to 10 rolls

The broad, sturdy nature of collard leaves makes them ideal for rolling. To make rolling easier, before cooking leaves, place each one rib side up and, holding a sharp knife horizontal to the cutting board, shave the center rib down slightly. Look for large, wide leaves; buy an extra bunch of collards, since you’ll likely tear a few during rolling.

1 cup quinoa
1 tablespoon coconut oil
1 small yellow onion, finely chopped
2 teaspoons curry powder
3 medium garlic cloves, minced
1 cup homemade or high-quality stock
1 can coconut milk
1 cup red lentils
2 to 4 tablespoons pine nuts (substitute chopped macadamia nuts)
8 to 10 large, intact and unblemished collard leaves (about 1 bunch)

1. Rinse quinoa thoroughly, then strain through a fine mesh strainer or sieve.  Heat a large, heavy saucepan over medium-low heat. Add quinoa and toast for 1 minute, stirring constantly, or until fragrant. Transfer to a bowl and set aside.

2. In the same pot, heat oil over medium heat and sauté onions for 3 to 4 minutes, until just tender. Add curry and garlic  and cook, stirring constantly, for 1 minute.

3. Add 1 cup of the stock, coconut milk, red lentils and toasted quinoa.  Reduce heat to low and cook, stirring occasionally; add remaining 1/2 cup stock if needed during cooking. Cook until lentils and quinoa are tender but not mushy, and liquid is absorbed, 10 to 12 minutes. Stir in pine nuts. Remove from heat and let cool enough to handle during rolling.

4. While lentils and quinoa are cooking, cut and discard stems form collards. Drop leaves into a large pot of boiling water and cook for 8 to 10 minutes, until pliable but still bright green. While collards are cooking, fill a large bowl with ice and water. Remove cooked collards from boiling water with tongs and drop into ice water for 30 seconds to stop cooking and set color. Remove from ice bath and pat dry thoroughly with paper towels.

5. To assemble rolls: place one leaf on a flat surface, with the inside surface of the leaf showings. Cut off lower inch of leaf. Mound about 1/3 cup of quinoa mixture onto lower third of the leaf. Fold bottom edge of leaf over mixture, and fold sides of leaves in to cover mixture. Starting at the bottom edge, roll leaf tightly to encase filling completely.

6. Arrange, seam side down, on a serving plate. Repeat with remaining leaves. Reserve any leftover filling for later use. Serve immediately.

The first time I saw a Brussels sprout, I was instantly smitten. Nothing had ever been so darling as these tiny, emerald cabbages, round and charming and utterly perfect in their smallness. I anticipated my first bite, knowing it would taste of nectar, sweet and mild, like pale green honey on my tongue. But no! It was sodden and bitter, tasting vaguely of spoiled cheese and gym socks. I felt so betrayed that it was a very long time before I trusted them again.

Many years later, I encountered Brussels sprouts as a side dish, roasted with hazelnuts and butter. They were so fragrant and richly caramelized that I dared to try again. My first bite made me forget my former betrayal, and they’ve been a celebrated guest at my Farm Food dinners ever since.

Rule number one with Brussels sprouts: don’t boil them whole. By the time the core is cooked through, the delicate leaves on the outside become soggy and unpleasantly soft; and, like all crucifers, overcooking can damage the disease-preventing compounds and elicit a sulfuric odor. (But don’t eat Brussels sprouts raw in large quantities, either; like all crucifers, they contain compounds that can interfere with normal thyroid function. In small amounts and occasionally, raw crucifers are okay for most people.)

The best way to cook Brussels sprouts is to shred them or remove their leaves, so they cook quickly, or halve or quarter them and sauté. if you want to cook them whole, choose smaller sprouts and use a dry-cooking method like roasting, so they don’t get soggy.

Brussels Sprouts Leaves with Smoked Paprika
Serves 4
1 pound Brussels sprouts
1 to 2 tablespoons refined coconut oil-
1/4 cup thinly sliced shallots
2 garlic cloves, pressed in a garlic press
1 teaspoon smoked paprika
Dash hot paprika, to taste
Shaved Pecorino-Romano (optional)

1. Trim stem ends from Brussels sprouts and remove leaves, transferring them to a large bowl; discard cores or reserve for another use.

2. Heat coconut oil in a large skillet over medium heat and saute shallots and Brussels sprout leaves for 2 to 3 minutes, until lightly browned.

3. Add garlic and paprika, and cook for 30 seconds to 1 minute, stirring. Add 1/2 tablespoon water, cover and cook for 1 to 2 minutes, until leaves are tender. Season with salt and pepper. To serve, divide between individual plates, top with cheese if desired, and serve immediately.

Shredded Sprouts Salad with Apricots and Almonds
Serves 4

1 pound Brussels sprouts
8 to 12 dried apricots
1/2 cup slivered almonds
2 tablespoons peach or apricot preserves
1 small lime, juiced
2 tablespoons olive oil
1/4 cup crumbled Stilton cheese (optional)

1. Remove and discard browning or old outer leaves from Brussels sprouts; trim and discard bottom stems. Halve sprouts lengthwise, then slice them crosswise into thin shreds. Transfer to a large bowl. Using sharp kitchen shears, cut apricots into thin slivers and add to bowl. Add almonds, and toss to mix.

2. In a small bowl, whisk together apricot preserves and lime juice; whisk in olive oil, and season with salt and pepper. Drizzle over Brussels sprouts mixture and toss to mix. Let stand for 5 minutes, and season with salt and pepper.

3. To serve, divide salad between four individual plates. Top with cheese, if desired, and serve immediately.

Pan-roasted Brussels Sprouts with Lemon and Tarragon
Serves 4

3 tablespoons olive oil
2 tablespoons fresh squeezed lemon juice
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 tablespoon fresh tarragon leaves, minced
1/8 teaspoon white pepper
1 1/2 pounds Brussels Sprouts
1 small shallot, thinly sliced

1. Whisk together 2 tablespoons of the olive oil, lemon juice, zest, mustard and tarragon. Season to taste with sea salt and white pepper.

2. Cut stems from Brussels sprouts and remove outer leaves. Remove the core of each with a v-shaped cut. In a large sauté pan, heat remaining 1 tablespoon of the olive oil over medium heat. Add sprouts and sauté just until they begin to brown, 3 to 4 minutes. Add shallots and cook for 1 minute, stirring.

3. Add vinaigrette, and toss to mix all. Reduce heat to low and cover. After 2 minutes, add 1/4 cup water, cover, and cook for 6 to 9 minutes on low, until Brussels sprouts are tender, stirring occasionally to mix sprouts with sauce. To serve, arrange on a platter or divide between four individual plates, and serve warm.

Salmon is easy enough to include in your meals. Same with heart-healthy walnuts and cancer-fighting tomatoes. But what about fiber-filled wheat germ? How do you make the most of essential fatty acid–rich flaxseed oil? And if you’re not a tea drinker, where can you add more of this antioxidant brew to your daily diet? Here, we highlight six superhealthy foods you may be less familiar with—and simple ways to eat them every day.

Broccoli and broccoli sprouts
Mom was right—broccoli is great for you. One cup of cooked broccoli has twice as much fiber as a slice of whole-wheat bread, along with a substantial dose of calcium. Broccoli also contains glucosinolates (precursors to the potent cancer-fighting compounds isothiocyanates) and antioxidants that can prevent heart disease. Broccoli sprouts, seedlings of the broccoli plant, are especially high in cancer-protective sulforaphane. Studies show that broccoli sprouts contain 10 to 100 times more sulforaphane than mature broccoli.

Quick tips: Stock up on frozen broccoli spears to use in a pinch. Because broccoli sprouts deteriorate quickly if they’re damp, keep them sealed in the original container and refrigerated for up to a week.

How to eat more broccoli
•Toss steamed broccoli florets, chopped red peppers, and olive oil with cooked whole-grain penne pasta.
•Thread broccoli spears on skewers; brush with olive oil and lemon juice and grill.
•Purée cooked broccoli, vegetable stock, and silken tofu for a creamy, low-fat, dairy-free soup.
•Use broccoli sprouts in place of lettuce on sandwiches and in wraps.

Tea

Both green and black tea, from the Camellia sinensis plant, are rich in antioxidant polyphenols that can help prevent a variety of conditions, including heart disease and cancer. Green tea is especially rich in epigallocatechin gallate, which can help prevent stomach ulcers and inflammatory diseases. Green tea may also have a protective effect against neurodegenerative disorders, such as Parkinson’s and Alzheimer’s diseases. Rooibos, or red tea, isn’t a member of the tea family, but it’s also rich in healing antioxidants.

Quick tip: Air, light, and moisture adversely affect tea flavor. Store loose tea and tea bags in an airtight glass container in a cool, dark place; use within six months.

How to eat more tea
•Steam rice in jasmine green tea.
•Add smoky tea, such as lapsang souchong, to soups in place of some broth.
•Drink iced black tea with crushed mint leaves for an afternoon refreshment.
•Take tea as your morning beverage. If you’re a hard-core coffee drinker, try a robust black tea, such as Irish breakfast or smoky Russian.

Shiitake mushrooms

A symbol of longevity, the shiitake mushroom is used for healing in Chinese medicine. Modern research shows shiitakes contain a compound called lentinan that boosts immunity and can help treat people with HIV. Lentinan also exhibits antitumor activity and can reduce the risk of cancer, especially of the colon. Another compound in shiitakes, eritadenine, lowers cholesterol levels.

Quick tip: Keep dried shiitakes on hand so they’re always readily available; they have a deeper, more intense flavor than fresh shiitakes. To use, cover with boiling water and soak for 20 minutes; drain, rinse, and use as you would fresh.

How to eat more shiitake mushrooms
•Stuff sautéed shiitake mushroom caps with canned crabmeat and minced onion.
•Use dried, reconstituted shiitakes in brown rice risotto.
•Sauté fresh or dried shiitakes with chopped kale and garlic.
•Add finely chopped fresh shiitakes and spinach to scrambled eggs.

Flaxseed

Nutty and flavorful, flaxseed is rich in alpha-linolenic acid, an omega-3 fatty acid that’s a precursor to eicosapentaenoic acid (EPA), the type found in fish oils. Omega-3 fatty acids have potent anti-inflammatory actions and can help treat rheumatoid arthritis and other inflammatory diseases. Flaxseeds also help lower cholesterol levels and reduce the formation of arterial plaque; plus they’re rich in phytoestrogens and may help reduce breast cancer risk.

Quick tips: Purchase flaxseed oil in refrigerated, opaque bottles. If you won’t use the whole bottle within six to eight weeks, pour some into a small glass jar and freeze the rest for up to 12 months. Flaxseed oil should never be heated; add it to foods after cooking. Always grind whole flaxseeds before eating.

How to eat more flaxseed
•Stir a spoonful of flaxseed oil into cooked brown rice.
•Combine equal parts flaxseed oil, honey, and yogurt for a sweet and creamy dip for vegetable crudités.
•Sprinkle ground flaxseeds on steamed vegetables or stir into cake and quick-bread batters.

Wheat germ

Long the darling of the health food scene, wheat germ is now getting some well-deserved recognition as a superfood. The embryo of a wheat kernel, wheat germ is rich in vitamin E,a potent antioxidant that has anti-inflammatory effects and helps protect against heart disease. Wheat germ oil is also high in octacosanol, a compound that helps lower total and LDL cholesterol levels and raises good HDL levels. Octacosanol has also been shown to improve reaction time, suggesting it has a neurological effect.

Quick tip: Because it’s high in oils, wheat germ should be stored in the refrigerator to prevent oxidation and rancidity. Buy wheat germ that’s packaged in sealed or vacuum-packed containers, rather than in bulk.

How to eat more wheat germ
•Replace up to half a cup of flour with wheat germ in bread and muffin recipes; stir 1/4 cup into pancake batter.
•Sprinkle wheat germ on hot or cold cereals.
•Stir a tablespoon of wheat germ into smoothies or yogurt.

Olives

With their rich, bold flavor, olives are a healthy, guilt-free snack and recipe enhancer. Olives are loaded with monounsaturated fats, which help lower LDL cholesterol and protect against atherosclerosis. Olives and olive oil also contain squalene, a compound that boosts immune function and helps reduce the risk of cancer, especially breast and stomach cancers.

Quick tip: To remove some of the sodium, place olives in a glass jar filled with distilled water and soak overnight. Drain, rinse, and store in the refrigerator for up to three weeks.

How to eat more olives
•Add finely chopped olives and minced rosemary to brown rice.
•Purée olives with garlic and capers for a quick tapenade; spread on whole-grain bread.
•Toss whole olives into salads; add minced black olives to pasta sauces.

More superfoods to eat every week

Beans
Berries
Garlic
Greens
Nuts
Papaya
Salmon
Sweet potatoes
Tomatoes
Yogurt

When I was growing up, my relationship with cauliflower bordered on traumatic. We didn’t have it often, but when we did, it was badly mistreated–boiled half to death, in the Southern way with vegetables, and served as a pale, mushy mess on my plate. I avoided it as much as possible. When it turned up in later years, as big raw clumps on salad bars, it did little to win my affection: harsh, aggressive, awkward to eat, I just wanted it to go away.

It wasn’t until I started seriously cooking that I discovered its true beauty. Overcooked or served raw, cauliflower holds little appeal. Handled properly, though, it has a subtle, nutty sweetness and compelling bite that’s hard to beat. And, like other crucifers, cauliflower contains powerful anti-cancer compounds that are especially beneficial for women.

And here’s another thing about cauliflower: it’s endlessly versatile. Thinly slice it into large “steaks,” brush with oil and grill it; puree it with cashews soaked overnight and drained to make a creamy sauce; combine it with cooked potatoes before mashing; finely grate it and use as a grain free sub for cous cous; or blend it into any soup for rich, dairy-free creaminess.
If you suffered similar cauliflower trauma in your youth, try these lighthearted, fresh recipes–and let your healing journey begin.

Ready to be a cauliflower champ? Go floret!

Creamy Cauliflower-Leek Soup with Tarragon Oil
Serves 4 to 6
The brilliant green oil swirled on top makes this simple, creamy soup special. You can use tarragon or basil individually, or sub a different soft herb (oregano, marjoram or cilantro). Be careful not to brown the leek during cooking, so you don’t interfere with the delicate color of the soup; you can also peel the potatoes for a velvety texture.
1 small leek, very thinly sliced (white and some pale green)
1 large stalk celery
1/4 cup plus 1 tablespoon olive oil
1 small to medium head of cauliflower, cored and chopped (about 4 cups)
2 small to medium white potatoes, chopped
4 to 5 cups vegetable stock
1/2 to 1 cup almond milk, or pastured, organic cow or goat milk
2 tablespoons chopped fresh tarragon
2 tablespoons chopped fresh basil

Cook leek and celery in 1 tablespoon of the oil for 2 to 3 minutes, until just softened (be careful not to brown leek). Add cauliflower, potatoes and 4 cups of the stock; bring to a boil, reduce heat and simmer, covered, until cauliflower is tender, 15 to 18 minutes.

Puree soup in a food processor, in batches if necessary, , adding remaining stock as needed to reach desired consistency.

Rinse pan and return pureed soup to pan. Stir in 1/2 to 1 cup of the milk, to reach desired consistency, and heat through. While soup is reheating, combine tarragon, basil and remaining oil in a blender and puree until smooth.

Season soup to taste with salt and white pepper. To serve, divide soup between individual bowls and drizzle a swirl of tarragon-basil oil on top. Serve immediately.

Cauliflower “Cous Cous” with Pistachios and Figs
Serves 4
Processing cauliflower into tiny “grains” makes a vegetable cous cous alternative that’s perfect for gluten-free or grain-free diets. Amp up the spices, or vary as you’d like: swap cashews or pine nuts for the pistachios, and use apricots, currants or dates in place of the figs. Or eliminate the fruits and nuts, and add cooked chickpeas and toasted cumin seed. Don’t use virgin coconut oil for cooking; it has a lower smoke point and will give the cous cous an “off” flavor.
1 large head cauliflower
2 tablespoons coconut oil
1 small red onion, finely diced
1 teaspoon turmeric
1 teaspoon curry powder
2 tablespoons chopped pistachios
12 tablespoons minced dried figs

Remove core from cauliflower and chop into large florets. Put about a third of the cauliflower in a food processor and pulse until the florets are ground into small bits that resemble cous cous grains. Transfer to a bowl, and repeat with remaining cauliflower.

Heat coconut oil in a medium skillet and cook onions for 2 to 3 minutes, until softened. Add the turmeric and curry, and cook for about 2 minutes.

Add the cauliflower and just enough water to cover the bottom of the pan. Cover the pan, reduce heat to low, and cook for 5 to 7 minutes, until cauliflower is barely tender. Stir in pistachios and figs, and cook, uncovered, for 2 to 3 minutes longer, stirring frequently, until cauliflower is tender and flavors are combined. Season with salt and pepper, and serve.

Cauliflower Steaks with Tomato-Ginger Sauce
Serves 4 to 6
This is a novel way to serve cauliflower; cooked this way, the cauliflower is tender and mild enough to pair with any variety of sauces. My favorites are this tomato-ginger sauce, black olive and caper tapenade, corn and black bean salsa, or a simple balsamic vinegar glaze. Be sure to cut the steaks thick enough that they don’t fall apart, and keep the rest of the cauliflower for soups, or to make cauliflower cous cous (see recipe). We used our summer crop of tomatoes that we’ve put up in jars; you can find jarred tomatoes at your grocery store.
2 medium to large heads of cauliflower
One pint jar of tomatoes
1 1/2 tablespoons finely grated fresh ginger
2 tablespoons sherry vinegar
2 garlic cloves, minced
1/2 teaspoon red pepper flakes
2 to 3 tablespoons olive oil
1/4 cup finely minced cilantro

Preheat oven to 375 degrees.

Remove the very bottom part of the cauliflower stem, being careful to leave on enough stem to hold the florets together. Using a sharp knife, and cutting from the top toward the stem, cut three or four 1/2- to 3/4-inch-thick center slices from each head of cauliflower to make the “steaks.”  Set aside.

Combine tomatoes in a medium pot with ginger, vinegar, garlic and red pepper flakes. Bring to a high simmer, reduce heat and simmer, covered, for 15 to 20 minutes.

While sauce is simmering, heat 1 tablespoon olive oil in a large skillet or saute pan and cook cauliflower in batches  until golden, 2 to 4 minutes per side. Add more oil as needed during batches. Transfer steaks to a baking sheet, sprinkle with sea salt and black peppers, and cook in the oven until just tender, about 15 minutes.

To serve, make a small puddle of sauce in the middle of each plate, and arrange two steaks on top of the sauce. Drizzle with olive oil, sprinkle with cilantro, and serve hot.