Know Your Vegetables Workshop

Welcome to KYV

Know Your Vegetables




Recipe Booklet

**Please note the recipes in this booklet are guidelines.  The ingredients may change slightly due to what is in season.


Fall Panzanella with Kale and Cranberry Walnut Bread


Fall Panzanella with Kale and Cranberry Walnut Bread

Florida Coastal Cooking

Serves (estimated) 10 1-cup servings.

Dressing Inspired by Forks Over Knives 3-2-1 dressing



1 large bag pre-cut and washed kale
1/3 red onion, sliced thinly
1/3 cup dried cranberries
1/3 cup chopped walnuts
1 apple, sliced
1 pear, sliced
½ loaf cranberry walnut bread, sliced, toasted and cut into cubes

Dressing (This will make a bit extra.)
6 Tbsp good quality balsamic vinegar
4 Tbsp coarse ground mustard
2 Tbsp extra virgin olive oil
2 Tbsp maple syrup
Sea salt and pepper, to taste


1. Place kale and onions in a large bowl. In a small bowl, whisk the dressing ingredients together. Pour about ¾ of the dressing into the kale and onions and massage about 30 seconds or longer until the kale wilts to desired texture; top with cranberries, walnuts, apple, pear and bread.


Hearty Vegetarian Fall Harvest Soup  

Hearty Vegetarian Fall Harvest Soup

Florida Coastal Cooking

Inspired by Vivian Bayona, KYV



2 Tbsp olive oil
1 onion, diced
4 cloves garlic, minced
1 small butternut squash, peeled and chopped (or 2 cups pre-prepared)
1 bunch radishes, chopped
1 handful baby carrots, chopped
2 cups yum yum peppers, chopped (or 1 red bell pepper)
Handful fresh herbs-parsley, culantro and chives
1/4 tsp Tony Chachere's Cajun Seasoning (or salt)
1/8 tsp fresh ground pepper
1/3 cup lentils, rinsed
1/3 cup barley, rinsed
6 cups organic vegetable broth

14 oz cooked white beans

1 bunch curly kale, de-stemmed and chopped


1. Heat 1 Tbsp olive oil in a Dutch oven over medium high heat; add onions, sauté about 3 to 5 minutes or until translucent; add garlic, squash, radish, carrot, pepper, parsley, seasoning and fresh ground pepper, cook an additional 5 minutes.

3. Add lentils, barley and vegetable broth.  Bring to a boil, reduce heat, set cover askew to let steam out and simmer on low 30 minutes.  Add kale and white beans to pot and cook an additional 5 minutes.


Collard, Beet Green, and Fresh Spinach Sauté with White Beans  

Collard, Beet Green and Fresh Spinach Sauté with White Beans

Florida Coastal Cooking

Serves about 4

Inspired by Epicurious


1 tablespoons olive oil

1 large onion, chopped

4 garlic cloves, pressed

1 1/2 teaspoons paprika

1/4 tsp Cajun seasoning (with salt)

1 14 1/2-ounce can fire roasted diced tomatoes in juice

1 141/2-ounce can vegetable broth

8 cups coarsely chopped assorted greens (I used collard, beet greens and spinach)

1 15-ounce can great northern, drained (or beans of choice)


                  1. Heat oil in Dutch oven over medium high heat. Add onion and sauté until translucent, about 6 minutes. Lower heat, add garlic; sauté 1 minute. Add tomatoes with juice, Cajun seasoning and paprika, stir to combine and cook 2 minutes.


2. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Gently stir in beans and simmer 1 minute to heat through. 

Roasted Calabaza, Onion and Sweet Potato  


Roasted Calabaza, Onion and Sweet Potato

Florida Coastal Cooking

 Serves 6





1 calabaza squash (butternut can be used here as well), peeled, seeded and diced (about 2 lbs)

2 sweet potatoes, diced

2 onions, diced

Herbed Oil:

1/4 cup extra-virgin olive oil

1/2 Tbsp poultry seasoning

1 Tbsp fresh thyme, chopped

1 Tbsp fresh rosemary, chopped

2 cloves garlic, minced

1 Tbsp fresh lemon juice

2 Tbsp agave (or honey)


1. Preheat oven to 375F. In a large bowl mix the squash, sweet potato and onion.  In a small bowl whisk the herbed oil ingredients well and pour over the squash mixture.  Toss to coat.   

2. Pour all ingredients onto a sheet pan and bake for 30 minutes, stirring halfway through; turn oven to broil and broil for 10 minutes or until browned, stirring halfway through. 


Tips on how to get kids to eat veggies 


  • Get kids involved
    • Bring them to veggie pick-up day at KYV
    • Have them help harvest
    • Plant a small garden
    • Let them pick a new fruit or veggie to try each week
    • Encourage them to cook with you
  • Be a good example – Practice what you preach
    • You are off to a good start with this workshop!
    • Make sure you are getting at least five servings of fruits and veggies each day
  • Hold off on snacks between meals
    • This really works!  A child is much more likely to eat his or her veggies without a belly full of snack foods (unless the snack foods are fruits or veggies.)
  • Repeat, repeat, repeat  
    • Get kids used to seeing veggies on their plate at almost every meal
    • Have them at least taste each vegetable before getting more of any meat, dairy or complex carbohydrate
  • Try raw first (*Many pediatric sources recommend cooking fruits until baby is about 8 months old. Bananas and avocado are an exception. For infants who start solids prior to 6 months old, cooking fruits is recommended. Cooking fruits breaks them down thus enabling easier digestion in an immature tummy.)
    • Kids can be picky about textures, especially cooked.   
  • Use the puree technique
    • Add steamed and pureed squash and carrots to Mac N Cheese
    • Add any red, white or orange veggie to pasta sauce
  • Replace some beef with mushrooms marinated in steak marinade
    • Works great in burgers, tacos or casserole dishes
  • Blend spinach into smoothies with blueberries and bananas
    • The color will mask the green spinach
  • Replace steamed and mashed cauliflower or parsnip with potato
  • Try baking pureed pumpkin into a cake – See Pumpkin Spice Cake at Florida Coastal Cooking!




Helpful Cooking Terms  

Courtesy of Wikepedia

Braising (from the French “braiser”), is a combination cooking method using both moist and dry heat; typically the food is first seared at a high temperature and then finished in a covered pot with a variable amount of liquid, resulting in a particular flavour. Braising of meat is often referred to as pot roasting, though some authors make a distinction between the two methods based on whether additional liquid is added.[1][2]

Baking is the technique of prolonged cooking of food by dry heat acting by convection, and not by Thermal radiation, normally in an oven, but also in hot ashes, or on hot stones. Used for the preparation of baked potatoes, baked apples, baked beans, some casseroles and pasta dishes such as lasagna, and various other foods, such as the pretzel.

Steaming Steaming works by boiling water continuously, causing it to vaporize into steam; the steam then carries heat to the nearby food, thus cooking the food. The food is kept separate from the boiling water but has direct contact with the steam, resulting in a moist texture to the food. This differs from double boiling, in which contact with steam is undesired.

Such cooking is most often done by placing the food into a steamer, which is typically a circular container made of metal or bamboo. The steamer usually has a lid that is placed on the top of the container during cooking to allow the steam to cook the food. When a steamer is unavailable, a wok filled less than half with water is a replacement by placing a metal frame made of stainless steel in the middle of the wok. Some modern home microwave ovens include the structure to cook food by steam vapor produced in a separate water container, providing a similar result to being cooked by fire.

Grilling is a form of cooking that involves dry heat applied to the surface of food, commonly from above or below.

Grilling usually involves a significant amount of direct, radiant heat, and tends to be used for cooking meat quickly and meat that has already been cut into slices (or other pieces). Food to be grilled is cooked on a grill (an open wire grid with a heat source above or below), a grill pan (similar to a frying pan, but with raised ridges to mimic the wires of an open grill), or griddle (a flat plate heated from below).[1] Heat transfer to the food when using a grill is primarily via thermal radiation. Heat transfer when using a grill pan or griddle is by direct conduction. In the United States and Canada, when the heat source for grilling comes from above, grilling is termed broiling.[2] In this case, the pan that holds the food is called a broiler pan, and heat transfer is by thermal convection.

Direct heat grilling can expose food to temperatures often in excess of 260 °C (500 °F). Grilled meat acquires a distinctive roast aroma from a chemical process called the Maillard reaction. The Maillard reaction only occurs

Sautéing is a method of cooking food that uses a small amount of oil or fat in a shallow pan over relatively high heat. Ingredients are usually cut into pieces or thinly sliced to facilitate fast cooking. The primary mode of heat transfer during sautéing is conduction between the pan and the food being cooked. Food that is sautéed is browned while preserving its texture, moisture and flavor. If meat, chicken, or fish is sautéed, the sauté is often finished by deglazing the pan's residue to make a sauce.

Sautéing is often confused with pan-frying, in which larger pieces of food (for example, chops or steaks) are cooked quickly, and flipped onto both sides. Some cooks make a distinction between the two based on the depth of the oil used, while others use the terms interchangeably. Sautéing differs from searing in that searing only browns the surface of the food. Olive oil or clarified butter are commonly used for sautéing, but most fats will do. Regular butter will produce more flavors but will burn at a lower temperature and more quickly than other fats due to the presence of milk solids, so clarified butter is fit for this use