• Canola oil cooking spray
• 1 lb. green beans, trimmed and cut into 1-inch pieces, or frozen green beans
• 2 Tbsp. plus 2 tsp. canola oil
• 1/2 cup finely chopped onion
• 1/2 cup panko breadcrumbs
• 8 oz. white mushrooms, stemmed and cut into 4 to 6 pieces
• 1 large garlic clove, finely chopped
• 2 Tbsp. rice or all-purpose wheat flour
• 1 1/2 cups reduced-fat (2 percent) milk
• Salt and ground black pepper
• Pinch of cayenne pepper

1. Preheat oven to 425 degrees F. Coat 11-inch x 7-inch (2 quart) baking dish with cooking spray and set aside.
2. In large pot of boiling water, cook green beans until almost tender, 5 minutes. Drain in colander, and then transfer beans to bowl of ice water. When beans are cool, drain well and spread in prepared baking dish.
3. Heat 2 teaspoons oil in medium skillet over medium-high heat. Add onion and cook until browned, 8 minutes, stirring often. Scoop onion into small bowl, add panko, and mix with fork to combine well. Set topping aside.
4. Return pan to medium-high heat. Add mushrooms and cook until they look wet, 2 to 3 minutes, stirring constantly. Add garlic and cook until mushrooms are tender, 5 minutes, stirring often. Add mushroom mixture to green beans.
5. Add remaining 2 tablespoons of oil to pan. Sprinkle flour over oil and cook, using a wooden spoon to stir and scrape mushroom and garlic bits from bottom of pan. Cook for 1 minute, stirring constantly, lowering heat as needed to prevent flour from browning. Pour in milk while stirring vigorously. When sauce boils, reduce heat and simmer until spoon leaves a wide path and sauce is thick enough to coat spoon well, 5-7 minutes. Season sauce to taste with salt and pepper, and add cayenne pepper Add sauce to vegetables, and stir to combine. Then spread in an even layer.
6. Sprinkle topping over casserole and bake, uncovered, for 10 minutes, or until topping is crunchy and mostly golden brown. Let casserole sit 10 minutes before serving.
7. Note: If preparing this casserole ahead, do not make topping until just before serving. Cool vegetables in the baking dish, then cover with foil and refrigerate for up to 24 hours. Let casserole sit at room temperature for 20 minutes. Heat it covered, at 350 degrees F., for 15 minutes. Meanwhile, make topping as above. Increase heat to 425 degrees F. and finish baking casserole, uncovered, until topping is crunchy and browned, 10 minutes.

Makes 6 servings.

Quinoa and Pomegranate Salad with Asparagus and Walnuts

This salad is a cancer-prevention powerhouse. Try it with half a cup of cooked cannellini beans for added protein. 

• 2/3 cup quinoa (makes about 2 cups cooked)
• 2/3 lb. asparagus
• 1 cup shredded carrots
• 1 cup chopped parsley
• 1/2 cup finely chopped mint leaves
• 1/2 cup finely chopped dill
• 1/4 cup finely chopped walnuts
• 1/2 cup chopped cilantro, optional
• 1/2 cup chopped scallions, green part only, optional
• 2 Tbsp. olive oil
• 1/2 cup lemon juice from Meyer lemons *(alternatively 1/4 cup lemon, 1/4 cup orange juice)
• 1/2 tsp salt, or to taste
• Black pepper, to taste
• 1 cup pomegranate seeds, divided (use 1 large pomegranate)

1. Cook quinoa according to package directions. Drain and cool.
2. Steam whole asparagus for 3 minutes or until bright green. Remove from pan immediately, drain, and let rest on plate with ice cubes. Slice diagonally into 1/4-inch pieces.
3. In large bowl, combine quinoa, asparagus, carrots, parsley, mint, dill, walnuts, and cilantro and scallions if using.
4. In a separate bowl mix olive oil, lemon juice, salt and pepper. Toss with quinoa mixture and then add 3/4 cup pomegranate seeds.
5. Serve as is for buffet or plate each serving over 1 cup baby lettuces. Garnish with remaining pomegranate seeds.

Makes 8 servings

Fresh pomegranates are generally available August through December.

Select a large pomegranate that feels weighty - ideally you can feel the seeds bursting out of the skin.  The skin should appear shiny and smooth. Keep refrigerated till ready to use. Note: A large pomegranate offers about one cup of seeds.

 To remove the seeds:

1. Fill large bowl with very cold water.
2. Slice the pomegranate in half and insert both halves in the cold water. Let sit 5 minutes.
3. With your hands immersed in the water, gently pry out seeds with your fingers, so rind floats and seeds sink to bottom. Remove membranes and discard. Drain pomegranate seeds and store in airtight container.

If you're concerned about staining, start by scooping seeds and membranes out with a tablespoon. Gently move spoon against inside of pomegranate. This leaves a bit less mess on your hands when you separate seeds.