rhubarb Archives - JoyFoodly

Spring is wrapping up now, and while I’m looking forward to sharing some fine summer recipes with you all, I will miss the spring lineup. We’ve spent plenty of time talking about the histories, both public and personal, behind our favorite spring vegetables, but hey- what about the nutrition?

Here then is a rundown of the nutritional benefits behind some perennial spring faves from Ashley Koff Approved, reprinted with her permission. Ashley Koff RD is an award-winning dietitian and creator of the Better Nutrition, Simplified program. You can read the original post and many others, here.

ASPARAGUS

Asparagus is one of the most versatile spring vegetables with a long list of health benefits. Asparagus contains the antioxidant glutathione (GSH), which can help reduce the risk of chronic diseases like Type 2 diabetes and heart disease. It also contains inulin, which is a carbohydrate that is not broken down by the human body. Inulin is considered a prebiotic, which becomes a food source for probiotics in the large intestine and supports digestive health. Asparagus is also a good source of Vitamins C, E, and K, folate, and zinc. Asparagus is great roasted, grilled, steamed, pureed into soups or baked into frittatas.

RADISHES

This crunchy spring root vegetable varies in flavor from sweet to peppery can be eaten raw, pickled, or cooked. Radishes are a good source of vitamin C, which help detoxify your body and support a healthy immune system. Radishes are also a good source of potassium, which has been to shown to relax blood vessels and helps to reduce blood pressure. Radishes are a great way to add crunch and texture to your food for very few calories (25 calories/cup, sliced).

SUGAR SNAP PEAS

Sugar snap peas are a cross between green peas and snow peas. Sugar snap peas are a great low-calorie snack option and are a good source of folic acid, which is required for DNA synthesis – and Vitamin K, which plays a key role in the blood clotting. We love snacking of sugar snap peas raw, with dips, and used in stir-fry recipes.

BROCCOLETTE

This hybrid vegetable of Chinese kale and broccoli is similar in flavor to asparagus. Like other members of the cruciferous vegetable family, broccolette is a good source of dietary fiber, which supports a healthy digestive system. It also contains glucosinolates, which are antioxidants that may have a role in reducing the risk of certain types of cancers. Broccolette can be enjoyed similar to broccoli – steamed or roasted as a side dish, tossed into your favorite pasta recipe, or even made into a pesto like this recipe courtesy of Earthbound Farm Organics.

RHUBARB

Rhubarb is most popularly known for it’s role in baked goods like pies and often paired with sweeter fruits like strawberries to compliment its tartness. Though it is normally treated like a fruit, rhubarb is actually a vegetable. Rhubarb is high in fiber, and high in vitamin A, which is an important vitamin for eye health. Rhubarb when it is cooked is also one of the best plant sources of calcium. Rhubarb is a great addition to any baked pies or cakes or thickened to a sauce. Make sure to remove the leaves of the rhubarb plant, they contain a poisonous substance called oxalic acid.

MANGOS

“King of Fruits” – Mangos provide just 100 calories per cup and 100% of your daily value of vitamin C. Mangos are also high in vitamin B6, which is necessary in the production of the inhibitory transmitter in the brain, GABA. Mango can be added to sweet and savory dishes. We love adding mangos to our smoothies and making salsas with it to pair over fish. When choosing a ripe mango, the skin should be firm but give a little when pressed with your thumb.

HONEYDEW

There is nothing more refreshing than biting into a juicy piece of melon as the days become warmer. Honeydew is nature’s candy with many nutrient benefits. Honeydew is roughly 90% water, which makes it a filling snack at just 60 calories per cup. Paired with potassium, honeydew may have a role in regulating blood pressure levels. Like other melons, honeydew is also a good source of vitamin c, which helps produce collagen for healthier looking skin. Honeydew can be paired with protein-rich Greek yogurt or in a tomato salad with feta cheese.

These are just a few of our favorite flavors of spring. Take a stroll to your local farmers market and see what else spring has to offer. Eating seasonally and locally tastes better and is easier on the wallet, as farmers are usually willing to strike a deal – even on organic!

Thin and delicate, coated with a gentle amount of melted butter and overstuffed with sweet seasonal compote, that is the crepe I know well. It’s more than a thin pancake. It’s a delightful treat that’s simple yet complex and beloved across continents.

The crepe, for me, is a story of my year living in France. It’s when I discovered that other cultures knew the art of living well through the foods they ate and how they chose to eat them. Time spent at the table with the French family I lived with was my daily treat, and the full-fat mountain cheeses, yogurts, and seasonal treats I learned to enjoy broke me of a trend that was sweeping my own nation—fast, convenient, and void of taste. It was the mid 90’s and back at home we were in full swing calorie counting and dieting mode—void of pleasure and high on guilt.

My host mom was crazy. And I adored her. Most of the time, you could hear her yelling at her fifteen-year-old son for showering too often and not putting his fork and knife down between bites (both considered savage acts). But beneath this rough exterior, she shared with me her rich culture by teaching me the art of slowing down. It was with Charlotte that I learned once again to enjoy the simple treats in life, realizing that by investing just a little extra time and care into the products I was consuming I could change not only my health, but also learn to think of food as time spent with those I love.

Whenever I make crepes with kids today, I can hear Charlotte walking me through the steps. The kitchen lessons I can pass along to the kids in making crepes are numerous.

First, there’s the batter–not too thick and not too runny. Inevitably there will be some adjustments to make after testing the first crepe in the pan.

There’s the drop and swirl.

With just the right heat on the pan and a little butter, work quickly once that batter hits your pan–swirl, swirl, swirl with your wrist to coat the pan quickly!”

And then, we watch and smell. Have enough bubbles formed to let us know it’s almost time to flip? Can we smell that buttery, almost cookie like smell that tells us just the right amount of browning has happened without burning?

Maybe one of my favorite lessons about crepe making is that they will never be perfect.

In fact, the first crepe is usually the sacrificial one, and that’s to be expected so that you can test the temperature of the pan, if the batter is thin enough or needs more milk, and whether you’re using the exact amount of fat needed.

The more you make the crepes, the better you’ll get your technique down of swirling them quickly in the pan, waiting for the perfect amount of bubbles to appear before flipping, and when to take the flipped crepe from the pan to add to your growing stack.

In my home, we prefer a sweet stuffing over the choice of a savory one.

Classic French crepes may have cheese and ham, or Nutella, or just a simple jam sprinkled lightly with powdered sugar. With rhubarb and strawberries in our local markets, this week I’m filling my crepes with my sweet-and-tart Strawberry Rhubarb Compote—from my Joyful 12 Spring Classroom.

Every time I have the chance to pass along the joy of making the beautiful crepes from my French food adventure, I jump at the chance. After all, falling in love with the simple pleasure of food made and shared together is a gift we can all attain.

Amazingly Simple Strawberry Rhubarb Gluten Free Crepes

2015-05-12 10:54:42

Serves 4

Culinary Note: Yields approximately 4 cups cooked compote and 2-3 cups liquid rhubarb syrup. We love to use the extra compote on top of our oatmeal, to make ice cream floats, and on top of yogurt as a snack. The rhubarb syrup makes a very refreshing sparkling water drink as well.

Save Recipe

Prep Time

15 min

Cook Time

35 min

Total Time

50 min

Prep Time

15 min

Cook Time

35 min

Total Time

50 min

For the compote

Rhubarb, 2 lbs.
Strawberries (fresh), 2 quarts
Sugar (organic turbinado), 1 cup

For crepe batter

Whole organic milk, 1 ½ cups, room temperature
All purpose gluten free flour, 1 cup
Eggs, 2
Unsalted organic butter, 3 TBS, melted (plus extra for cooking)
Salt, ¼ tsp.
Powdered sugar, 2-3 TBSP (optional)

Prep

Take 5 minutes to get out all your ingredients, measuring and cooking equipment needed, and place them on a cookie sheet within easy reach.
Wash rhubarb and strawberries.
Take stems off strawberries and cut into quarters.
Remove any woody ends from rhubarb. For thicker pieces cut in half and then cut ½ inch pieces.

Cook compote

In a large soup pot, place strawberries, rhubarb and sugar.
Stir together.
Cover pot and cook on medium low heat for 20 minutes.

Prep crepe batter

Break eggs into a bowl; add salt and whisk together until eggs are yellow.
Measure gluten free flour; slowly add about half into egg mixture, whisking small amounts as you go to help fully incorporate into egg mixture.
Add the milk and whisk out the lumps; continue adding the rest of the flour and milk until you have a smooth batter.
Add the melted butter and whisk.
Cover the batter and place in the refrigerator until ready to use.

Bring it all together

When the compote has cooked 20 minutes, place a strainer over a bowl. Pour compote into strainer. Keep the juices that drain through, as they make great syrup.
Set aside enough compote for your crepes and store the remaining compote and syrup in containers in the refrigerator for up to a week.
In a pre-heated non-stick pan, add just enough butter (or your favorite cooking oil) to barely coat the pan. Pour 1/3 cup batter into pan and swirl to coat bottom.
Cook until edge of crepe is light brown and bubbles have formed, about 1-2 minutes. Loosen edges gently with spatula. Carefully turn crepe over. Cook until bottom begins to brown in spots, about 30 seconds. Transfer to plate. Cover with paper towel or wax paper.
Repeat with remaining batter, oiling pan as needed and covering each crepe with paper towel.
Fill crepes with rhubarb and strawberry compote. Sprinkled powdered sugar on top for fun!

By Chef Hollie

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