Letter S Alphabet of Vegetables

SAUERKRAUT SOY SPINACH SPROUTS SUMMER SQUASH SWEET POTATOES

Plus Sesame Seed

Sauerkraut
See also Cabbage

THE BASICS
[SOW-uhr-krowt] Sauerkraut is German for 'sour cabbage' and is often thought of as a German invention. But Chinese laborers building the Great Wall of China over 2,000 years ago ate it as standard fare. Chinese sauerkraut, made from shredded cabbage fermented in rice wine, made its way to Europe, where the Germans and Alsatians adopted it as a favorite. Today's sauerkraut is made by combining shredded cabbage, salt and sometimes spices, and allowing the mixture to ferment.

Sauerkraut in MAIN DISHES
Kitchen Parade recipes
Quick Supper: Thick Chops with Sauerkraut 25min/45min - WW7 - NetCarb23

Reuben Casserole 15min/45min – WW5/WW10 - NetCarb10/12

Sauerkraut in SWEETS!
Chocolate Sauerkraut Cupcakes 30min/75min - WW7 - NetCarb37





Sesame Seed
Including Tahini (sesame seed paste)

THE BASICS
Sesame seed is the first recorded seasoning, dating back to 3000BC and Assyria. It grows widely in India and throughout the Orient. The seeds were brought to America by African slaves, who called it benné (pronounced BEHN-nee) seed, and it subsequently became very popular in Southern cooking. The tiny, flat seeds are most commonly ivory in color but also come in shades of brown, red and black. Sesame seeds have a nutty, slightly sweet flavor and are often used in baked goods such as breads, pastries, cakes and cookies.

Sesame Seeds in HOT SIDE DISHES
Sautéed Broccoli with Toasted Garlic, Orange & Sesame 20min/20min – WW2/WW1 - NetCarb4

Sesame Seeds in COLD SIDE DISHES & VEGETABLE SALADS
Carrot & Sesame Salad 15min/30min – WW2 - NetCarb6

Sesame Seeds for BREAKFAST
Cucumber Pancakes 15min/30min – WW1 - NetCarb12

Sesame Seeds in APPETIZERS
Asian-Style Dip with Fresh Vegetables 15min/15min – WW1

Sesame Seeds in MAIN DISHES
Black Sesame Noodles 25min/30min – WW5 - NetCarb6/42/46

Sesame Seeds in SWEETS!
Armenian Tahini Bread 50min/4hrs - WW2 - NetCarb20





Soy
Including Tofu, Tofu Noodles (Shirataki) and Miso
See also Edamame (fresh soybeans)

Tofu
Kitchen Parade recipes
Kitchen Stir-Fry 15min/45min - WW3 - NetCarb16
Quick Supper: Lentil Skillet Suppers 20min/30-45min - WW3/WW4 - NetCarb24/18

Chocolate “Mousse” 10min/30min – WW9
Lentil, Pepper & Spinach Supper 20min/50min – WW6
Stir-Fried Broccoli with Tofu 20min/30min – WW3 - NetCarb14

Tofu Noodles
Gypsy Pot 45min/90min – WW2 - NetCarb18
Miso Soup 5min/25min – WW1 - NetCarb4

Miso
Gypsy Pot 45min/90min – WW2 - NetCarb18
Miso Soup 5min/25min – WW1 - NetCarb4





Spinach
See also Leafy Greens

THE BASICS
[SPIHN-ihch] Originating in the Middle East, spinach was grown in Spain during the 8th century and the Spaniards brought it to the New World. Spinach contains oxalic acid, providing the slightly bitter taste prized by some and despised by others. Spinach's dark green leaves may be either curled or smooth.

Spinach in HOT SIDE DISHES
African Pepper, Tomato & Spinach (with peanut butter!) 10min/15min – WW2/WW3/WW4 - NetCarb15/13/11
Cabbage with Winter Pesto 5min/20min – WW2 - NetCarb 15
Creamed Spinach 15min/15min – WW1/WW2
Creamy Spinach with Beets 10min/15min - WW2 - NetCarb11
Lemon & Honey Glazed Spinach 13/20min – WW1/WW2/WW3
Lemon Spinach 10min?/20min? – WW4 - NetCarb3
Lime Spinach 10min/20min – WW1 - NetCarb3
Noodles with Sour Cream 15min/50-75min – WW10
Orzo with Spinach 10min/30min – WW2 - NetCarb14
Quick Spinach with Currants & Pine Nuts 10min/10min – WW1/WW2 - NetCarb2-3
Red & Green Warm Spinach Salad 40min/40min – WW2/WW4 - NetCarb4/7
Spinach & Artichoke Gratin 45min/65min – WW1/WW4 - NetCarb3/4
Spinach Casserole 15min/60min – WW5/WW6 - NetCarb7
Spinach Curry 15min/15min – WW1 - NetCarb5-10
Spinach Pancake 10-20min/40-50min – WW3/WW2
Spinach with Nutmeg 5min/15min – WW0
Spinach with Roasted Pepper 10min/15min – WW1

Spinach in COLD SIDE DISHES & VEGETABLE SALADS
Kitchen Parade recipes
Strawberry Spinach Salad with Poppy Seed Vinaigrette
Satisfying Lunch in One Point 5min/5min – WW1
Spinach with Cottage Cheese and Canned Beets
Tuscan Bean Salad 15min/15min – WW1/WW4 - NetCarb13

Spinach in SOUP
Kitchen Parade recipes
Lemon Turkey Noodle Soup 20min/70min - WW3 - NetCarb12
Lucky Black-Eyed Pea Soup
Sausage & Kale Split Pea Soup 15min/90min - WW2 - NetCarb13

Curried Red Lentil Soup 30min/24hrs - WW4 - NetCarb26
Early Autumn Leaves in Soup 25min/40min – WW1

Spinach for BREAKFAST
Kitchen Parade recipes
Bacon & Egg Breakfast Bake 10min/45min - WW5 - NetCarb17

Baked Eggs in Cream with Spinach 15min/45min - WW5 - NetCarb2

Spinach in APPETIZERS
Kitchen Parade recipes
Herbed Goat Cheese 15min/45min - WW1 - NetCarb1
Trio of Easy Appetizers: Spinach Puffs

Spinach, Artichoke & Bacon Dip 20min?/1hr – WW1 - NetCarb2
Spinach Dip with Standing Veggies 15min/1day – WW1

Spinach in MAIN DISHES
Kitchen Parade recipes
Asian Chicken Salad 15min/15min - WW8 - NetCarb24
Italian Sausage with Grapes & Greens 30min/30min - WW13 - NetCarb26
Lentil, Pepper & Spinach Supper 20min/50min – WW6
Low-Carb Skillet Supper 10min/25min – WW5/NetCarb8
Tropical Salad Supper 20min/20min - WW5/WW6 - NetCarb34
Turkey Florentine 25min/60min – WW7 - NetCarb8
Winter Pesto with Pasta 20min/30min - WW8 - NetCarb40

Spinach & Feta Quiche 55min/2hrs – WW8 - NetCarb22
Swagman Stew 25min/3½hrs – WW5 - NetCarb10
Tropical Salad Supper 30min/30min – WW6/WW3

Spinach in SANDWICHES
Kitchen Parade recipes
Chicken Veggie Quesadillas 35min/35min - WW5 - NetCarb5

Veggie Burritos with Cilantro Sauce 30min/30min – WW3





Sprouts

THE BASICS
"Sprouts" are the crisp, tender sprouts of various germinated beans and seeds. Alfalfa sprouts and mung bean sprouts, also called 'bean sprouts', are the most popular.

Sprouts in MAIN DISHES
Sunflower Sprout-Inspired Salad 20min/20min

Sprouts in SANDWICHES
BLTs with Avocado





Summer Squash
Including Yellow Squash, Zucchini (also called courgette), Pattypan Squash & Ridge Gourd
Including Squash Blossoms
See also Chayote (another summer squash)
See also Winter Squash

THE BASICS
Summer squash have thin, edible skins and soft seeds. The tender flesh has a high water content, a mild flavor and doesn't require long cooking.

Summer Squash in HOT SIDE DISHES
Kitchen Parade recipes
Pair of Shredded Vegetables: Shredded Zucchini with Thyme
Ratatouille 25min/50min - WW0/WW1 - NetCarb5/7

Easy Cheesy Zucchini 15min/20min – WW1/WW2 - NetCarb4
Feta Stuffed Zucchini 20min/45-60min – WW2/WW3 - NetCarb3/7
Grilled Pattypan Squash 2min/25min – WW0
Roasted Zucchini with Feta & Mint 12min/55min – WW3
Roasted Zucchini with Lemon 10min/40min – WW1
Roasted Zucchini with Orange & Lemon 15min/45min – WW1 - NetCarb4
Shredded Zucchini with Thyme 10min/25min – WW1
Simple Pattypan Squash with Squash Blossoms 5min/15min – WW0 - NetCarb2
Smothered Yellow Squash 10min/30min – WW2
Stuffed Pattypan Squash 30min/60min – WW3 - NetCarb7
Zucchini Moons with Mint & Parsley 10min/25min – WW1 - NetCarb3
Zucchini Ribbons 5min/15min – WW0 - NetCarb3
Zucchini Timbale with Cheese 30min/2hrs – WW3
Zucchini with Tomatoes & Cheddar 5min/10min – WW1

Summer Squash in COLD SIDE DISHES & VEGETABLE SALADS
Tomato & Zucchini Salad 10min/10min – WW1
Zucchini Carpaccio 15min/15min – WW1 - NetCarb3
Zucchini Lemon-Honey Salad 10min/10min – WW1 - NetCarb5

Summer Squash in SOUP
Kitchen Parade recipes
Low Fat Vegetable Soup 30min/45min - WW1 - NetCarb 14

Chilled Zucchini Soup 15min/40min-2hrs – WW2
Cream of Zucchini Soup 35min/75min – WW2 - NetCarb14
Early Autumn Leaves in Soup 25min/40min – WW1
Easy Sweet Pepper Soup 15min/30min – WW1
Italian Wedding Soup 20min/40-50min – WW1 - NetCarb14
Summer Vegetable Stew 20min/1-3/4 hours – WW0/WW1
Yellow Squash Coconut Soup 30min/90min – WW2 - NetCarb11
Weight Watchers Mexican Zero Points Soup 40min/60min – WW0 - NetCarb6
Weight Watchers Zero Points Garden Vegetable Soup 20min/75min - WW0/WW1 - NetCarb10

Summer Squash for BREAKFAST
Light Summer Frittata 20min/30min – WW4
Zucchini Muffins 25/50min - WW5 - NetCarb30

Summer Squash in MAIN DISHES
Kitchen Parade recipes
Balkan Sausage Stew 25min/60min - WW6 - NetCarb14
Ratatouille Omelettes 30min/30min – WW3 - NetCarb7

Pasta with Zucchini, Ricotta and Basil 20min/30min – WW5
Eight-Ball Stuffed Zucchini 20min/40min – WW5 - NetCarb30
Potato & Ridge Gourd Curry 35min/60-105min – WW4/NetCarb30
Smoked Scallops with Zucchini Ribbons 20min/30min – WW2 - NetCarb6
Zucchini Pizza with a Twist 20min/45min – WW5

Summer Squash in SANDWICHES
Zucchini Mushroom Hominy Tacos 20min/25min – WW2 + tortilla + cheese - NetCarb16

Summer Squash in SWEETS!
Chocolate Zucchini Cake
Zucchini Pumpkin Bread 15min/overnight – WW4





Sweet Potatoes

THE BASICS
Sweet potatoes are large edible roots belonging to the morning-glory family and are native to tropical areas of the Americas. Two of many varieties are grown commercially, a pale sweet potato and a darker-skinned variety that some Americans erroneously call 'yams' even though true yams are unrelated. The pale sweet potato has a thin, light yellow skin and a pale yellow flesh. Its flavor is not sweet and after being cooked, the flesh is dry and crumbly like a white baking potato. The darker variety has a thicker, dark orange skin and a vivid orange, sweet flesh that cooks to a much moister texture.

How to cook sweet potatoes in the microwave
How are yams & sweet potatoes different? with photographs and taste tests
Read about my favorite variety of sweet potato, the Red Garnet

Sweet Potatoes in HOT SIDE DISHES
Kitchen Parade recipes
Mashed Sweet Potatoes
Roasted Sweet Potatoes

Leek & Vegetable Gratin 45min/2hrs – WW2/4 - NetCarb15/22
Maple Ginger Sweet Potatoes 20min/90min – WW1/WW3 - NetCarb15/30
Mashed Parsley Root & Sweet Potato 15min/30min – WW1 - NetCarb9
Delicious Microwave Sweet Potato 1min/10min – WW3 - NetCarb33
Fresh Candied Yams 15min/60min – WW2/WW5 - NetCarb21/42
Parmesan Sweet Potato Fries with Horseradish Sauce 15min/60min – WW4 - NetCarb18
Scalloped Sweet Potatoes 25min/2hrs – WW1
Sweet Potato Casserole 40min/90-120min – WW3 - NetCarb26
Sweet Potato Puff 10min/55min – WW5/NetCarb28
Vegetarian Tsimmes 30min/1hr40min – WW1

Sweet Potatoes in COLD SIDE DISHES & VEGETABLE SALADS
Kitchen Parade recipes
Confetti Potato Salad 45min/4hrs - WW2 - NetCarb17

Confetti Potato Salad 45min/5hrs – WW2

Sweet Potatoes in SOUP
Kitchen Parade recipes
Turkey Sweet Potato Soup 20min/40min - WW3/WW4 - NetCarb18

Curried Red Lentil Soup 30min/24hrs - WW4 - NetCarb26
East African Pea Soup 15min/60min – WW2/NetCarb20
Winter Vegetable Soup 25min/24hrs – WW3

Sweet Potatoes in MAIN DISHES
Kitchen Parade recipes
Chicken Cider Stew 25min/50min - WW4 - NetCarb26

Warm Sweet Potato Salad 35min/50min – WW5/WW11 - NetCarb19/40
Warm Root Salad in Horseradish Vinaigrette 35min/90min – WW3/WW7 - NetCarb12-24

Sweet Potatoes in SWEETS! and BAKING
Secret-Ingredient Cookies with Pecans 25min/60min – WW2/NetCarb11
Sweet Potato Biscuits 20min/35min – WW2/NetCarb14

Sweet Potatoes in CONVENIENCE PRODUCTS
Microwave “Baked” Sweet Potato 2min/10min – WW1





Comments:

"Baked Sweet Potatos or Yams"

Wash, then cut in desired individual eating sizes with skin on. Let dry, then rub soft or slightly melted butter on each piece, then wrap each piece in aluminum foil. Bake in oven until done (can poke with a small knife or fork to see if soft).

We do this every Thanksgiving and place them in the oven along with the Turkey to bake during the last 45 minutes or so before the turkey is done. That way both the turkey and sweet potatoes will be done at about the same time.

Everyone loves them this way!
Post a Comment

Links to this post:

Create a Link