Plant-Based Made Easier: Melissa’s Steamed Ready-To-Use Ingredients
It doesn’t really matter what season of the year; thinking of something healthier to prepare for a meal or midday snack is always an issue, but it is less taxing when you have Melissa’s ready-to-use steamed items in your kitchen. Pulses and beans are a source of fiber, iron, and other minerals. They are a simple foundation for a crisp and multi-textured salad, a meal with grain or seed for complete protein, a side kicked up with aromatics and spice, or stirred into a pot of broth with leftover cooked veggies. Melissa’s Steamed Lentils, conventional or organic, are fabulous as plant-based patties with Sweet Roasted Red Bell Pepper sauce.
Available conventional or organic, Melissa’s Steamed Baby Beets and Steamed Golden Beets are tender, sweet, and do not have that ‘tinny’ taste from a metal can. For a quick, easy salad, mix fresh leafy greens with Melissa’s Steamed Artichoke Hearts and gold and red beets. Toss in some nuts or seeds and a vinaigrette. Don’t forget a twist of Melissa’s Rainbow Peppercorn Grinder with black pepper, which is said to boost the absorption of many nutrients. Add Melissa’s Cooked Quinoa for a complete meal!
Did you know chestnuts are lowest in fat and highest in fiber of all tree nuts? Heat and purée them with broth and add a bit of cream (bovine or coconut) just before serving to make a luscious cream soup, or add them whole or chopped to green beans or pasta and butter. Oh! Don’t forget about the Steamed Chickpeas! Meaty yet tender and ready for creating a flavorful chana masala, fatteh, falafel, or hummus. Combine any pulses or beans with quinoa or rice (grain or seed), and you have a super-nutritious, protein-packed dish.
So, the next time you’re at the local grocery store, check the produce section, which displays salad fixings and chopped add-ins. Look for the boxed items, which include steamed lentils, chickpeas, beets, and peeled chestnuts. These items are available year-round and imported from France and Italy.
Looking for a lower-carb pasta alternative? Try Melissa’s Hearts of Palm Pasta or Hearts of Palm Rice. These gluten-free options are sustainably grown and made from the inner core of the palm tree. They have an al dente texture that simulates real wheat pasta or rice. They can be used well-chilled without turning inedible and hard. They also absorb flavor well, whether salad dressing, marinara sauce, or alfredo! Go ahead—try it sautéed in browned butter and garlic!
Melissa’s Hearts of Palm is located in the refrigerated natural or salad ingredient section of the produce department. This is a shelf stable product if stored up to the ‘Best If Used By’ date at room temperature away from heat—available year-round, product of Ecuador.
GINGER/TURMERIC/IMMUNITY PACK
Winter and colder months are a time colds, flu, and other communicable diseases impact everyone. Melissa’s Ginger and Turmeric Immunity Pack, available Organic or Conventional, to the rescue! The fresh ginger and turmeric can be washed and included in juicing or steeped for a comfy, warm tea. Better yet, add them to your meals for an extra oomph in your diet.
Both ingredients are members of the rhizome family and have edible, papery skin. Once washed and patted dry, either can be easily peeled with the edge of a spoon, saving as much of the usable root as possible. CAUTION: With turmeric, wear disposable gloves and use a protected work surface as the juice from this root easily stains. Store both rhizomes unwashed at room temperature in a well-ventilated area for up to five days, or wrap them in paper towels and refrigerate them in an open plastic bag for 3 to 4 weeks. Both may also be frozen in form and quantity per your recipes. An ice cube tray works fabulously for this, then transfer fully frozen product to a labeled freezer bag, up to three months.
One of the fifty most nutrient-dense plants on the planet*, fresh peppers are a source of Vitamin C, and if they are spicy, they can be an agent that purges toxins from one’s body and relieves pain. They add flavor, sometimes spunk, and color to foods, sauces, drinks, and even desserts! Sweet Long Peppers range in color from red-brown to orange and yellow. Green shishito peppers have a smokiness whether raw or grilled, jalapeños to scorpion’s pack heat as well as flavor, and so on. Just remember to wear disposable gloves and DO NOT TOUCH ANY BODY PARTS WHEN WORKING WITH FRESH PEPPERS. The natural oils are carriers of the heat, not seeds. When finished handling this ingredient, wash your hands and work surfaces well, including under fingernails and counter crevices.
Select fresh peppers with glossy and taut skin. A fresh-looking stem is also a clue. Store, unwashed, in an open plastic bag or tote with air holes to prevent moisture and mold for up to 8 days. Wash before use and pat dry, then feel free to eat raw, roast and peel for later prep within two days or freeze up to six months. Most varieties are available year-round. Grown in USA, Mexico, Netherlands.
*Per Melissa’s “50 Best Plants on the Planet,” available for purchase via www.melissas.com
Prebiotics, the foods that ‘feed’ probiotics, are necessary to produce and maintain good gut health. Two of many prebiotics are shallots and onions. Melissa’s offers these and a full line of produce with USDA organic certification, ensuring your ingredients are friendlier to the environment. Shallots are not often included in American recipes, but they are a staple in Europe. They are slightly sweeter than onions but not as sweet as a sweet onion. Shallots are used just like an onion for dips, dressings, relishes, sauces, etc. Shallots are often prepared as a garnish, sliced thin, then coated in flour or batter and fried crisp. Consider roasting them-peeled, seasoned, and left whole until soft and sweet. Don’t want to cut an entire onion when you only need a few tablespoons for your dressing? Use a peeled shallot!
Select shallots that are firm and have no sprouts or mold. Store them well-ventilated at room temperature for up to three weeks, with onions or garlic, and away from fruit and potatoes. To use, think onion: cut off the flower end and only enough of the root end to keep layers intact. Peel away the papery skins. Wash or wipe off the surface, then slice, dice, or chop as you would an onion. Once cut, wrap or store any unused shallot in a container for refrigeration. Use within one week. Do not freeze unless cooked through and added to stews, soups, dishes, or sauces, which will be frozen for later use, up to six months. Available year-round. Grown in the USA or the Netherlands.
LUNAR NEW YEAR VEGGIES
As with fruits during the Lunar New Year, many vegetables symbolize good luck, prosperity, and longevity. Some, but not all, Asian cultures do not consume white-colored vegetables during this time, as that color symbolizes death. To honor all Asian cultures, we include lotus root, tofu, and daikon.
These are fun green beans because they are easy to prepare yet look so different from usual green beans. Averaging from a foot to eighteen inches in length, Chinese Long Beans, or dow gawh, are best prepared steamed or stir-fried to prevent them from turning mushy. Their length represents long life and good fortune, especially during the Lunar New Year. A bit firmer in texture, with a milky grassy flavor, they are still tender but have a toothsome chew.
Select Chinese Long Beans that are muted green with no black spots. Store beans, unwashed and refrigerated, up to four days. To prepare, rinse beans and pat dry. Trim off the stem end and cut into shorter pieces per recipe or preference. Best steamed or sautéed, but may be roasted. Consume within 3 days of preparation. Available year-round. Grown in Mexico.
Flavorful little puffs of green leaves with arched white ribs, this vegetable is a member of the cruciferous cabbage family. Choy sum’s leaves are furled and dark green with juicy, crunchy white stems with a bit of radish flavor. This specific ‘choy’ is known as the star ingredient in Lion’s Mane Soup because the choy sum resembles a lion’s mane. Dark, leafy greens symbolize growth, prosperity, and good fortune during Lunar New Year.
Often stir-fried or steamed, choy sum may also be prepared raw or roasted, enhancing its bitter profile. Purchase gai lan with fresh, crisp leaves and stems without cuts or bruises. Refrigerate unwashed in a plastic bag for up to five days. Once prepared or cooked, refrigerate for up to four days. Do not freeze. Available year-round, it is grown in the USA and Mexico.
These small ‘tree stalks’ are a cross between broccoli and rapini, yielding a touch of bite with broccoli-flowered tops. Baby broccoli is a member of the cruciferous family known for its nutritional fiber and crunch. It is often seen in restaurants charred or grilled and served with balsamic vinaigrette or a sweet sauce. Also prepared steamed or par-cooked, baby broccoli is seen on grazing crudité boards alongside baby carrots and baby corn, sautéed with black bean sauce and water chestnuts.
Select baby broccoli with green tops, no dark spots or mushy florets, and firm stems with good color. Refrigerate and store unwashed in a plastic bag for up to one week. Wash well in a bowl of cool water, swishing to remove grit from the tops. Pat dry and prepare as you wish: steamed, stir-fried, roasted, or blanched. Refrigerate any leftovers and consume prepared baby broccoli within 4-5 days. Do not freeze. Available year-round. Grown in the USA.
No, this cabbage is not a namesake of the California wine region. But it is a staple in Asian cuisine, slowly appearing in fused American dishes, replacing standard round cabbage when appropriate. Napa cabbage is considered a barrel cabbage for its anatomical shape. Its delicate leaves are tightly crinkled with thick, crunchy and wide ribs.
If you are looking for a veggie that can amp up flavor in a winter soup, stuffed peppers, wontons, or empanadas, go no further. Napa cabbage is the one! And don’t be fooled by its imposing size; it’ll cook down, just like spinach. Combine it with common cabbage and red cabbage in a slaw for added variety and texture. It pairs well with creamy and vinegary-based dressings, soy sauces, chili pepper spice, citrus, and earthy root vegetables. Edible raw, cooked, fermented in Kimchi, or steamed, you’ll not go wrong and have expanded your ingredient repertoire with napa cabbage.
Select cabbage with untorn leaves and a heavy weight for its size. Refrigerate unwashed in a plastic bag in the crisper drawer. To clean, cut off the root end and separate the leaves, then rinse and spin or pat dry. However, your easiest option is to ask your produce manager for Melissa’s Asian Essential Napa Cabbage Leaves. Simply wash and use! Both are available year-round and are products of the USA.
Similar in texture and flavor to water chestnuts, lotus root is crunchy, contains nutritional fiber, is low fat, and contains no sugar, yet is mildly sweet. This root is of the lotus plant and looks like a beige strand of swimming pool buoys. Once washed, peeled, and sliced cross-wise, the pretty honeycomb flower pattern with its many panes symbolizes good things in the future. Once fried or braised in soy based hot pot, sukiyaki, or stir fry sauce, the root absorbs the color and flavor, but maintains its texture.
Soybeans are a staple in Asian countries and an ancient food source tracing back to the Mongolians. As this item is stark white, which represents death in some Asian cultures, it is not served on all tables during Lunar New Year celebrations.
Soybeans are made by soaking, mashing, and then squeezing the bean’s ‘milk’ and adding a coagulant to form a huge block that is later cut into manageable pieces. They are loaded with fiber and a source of plant protein. The beauty of the product is its ability to absorb flavor, and the added bonus is its versatility. Soybeans are traditionally consumed in various densities, from soft and custard-like to firm.
Today, Melissa’s offers USDA Certified Organic Tofu in an added level of density: Extra Firm Pressed Tofu. No more pressing tofu between lots of paper towels to squeeze out the excess water—this multi-step process has been done for you! Simply open the package, slice or grill it, and season it for bowls, vegan kabobs, chef salads, cutlets or stir-fry inclusion. Keep refrigerated. Available year-round. Product of the USA.
Did you know not all radishes are pretty little red orbs with fresh green tops, crisp flesh and a peppery aroma? The large, white daikon (dai-CONE) is, in fact, a radish!
This is the radish often found grilled and topped with sweet miso, grated and served with tempura dipping sauce, spiralized and combined with fresh sweet carrots on an Asian combo plate, sliced and added to banh mi, flavoring soups, and more. It is very good for digestion and a source of fiber, folate, digestive enzymes and other nutrients.
Select daikon with firm roots, fresh tops, and no soft spots or mold. Refrigerate unwashed, wrapped in a paper towel inside a plastic bag. Trim the tops and save for stir-frying or kimchi. Daikon is available year-round and grown in the USA or Mexico.
Disclaimer: The nutrition information provided on Melissa's blog posts is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider with any questions you may have regarding a medical condition or dietary needs.
