This is a very simple recipe, as long as you have good knives for cutting the wedges.
Ingredients:
8-10 large carrots, peeled and cut into wedges
2 small sweet potatoes, cut into wedges, peeled or not
1 Tbsp olive oil
1/4 tsp cayenne
salt and freshly ground black pepper to taste
Directions:
1) Preheat oven to 450 with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Toss carrots and/or sweet potatoes with oil and spices.
3) Roast for 15 minutes, turn, then cook for additional 10 minutes or so, until golden brown.
Serve immediately.
This is a collection of some of my favorite recipes that prove that nutritious foods can be delicious! I love to experiment with and create new recipes. Here are some that are tried and true. Let me know what you think! If you have a better version, I'm game!
Friday, April 19, 2013
Oven- Fried Potatoes
This is a very quick recipe for baked "French fries".
Ingredients:
1 lb Yukon gold potatoes
1 lb sweet potatoes
1 Tbsp extra virgin olive oil
1/4 tsp paprika
salt and fresh ground pepper to taste
Directions:
1) Preheat oven to 450, with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Cut each potato lengthwise into 8 wedges. Toss with oil, paprika and salt and pepper.
3) Roast for 15 minutes. Turn and continue to roast for 10 more minutes until golden brown.
Serve immediately.
Ingredients:
1 lb Yukon gold potatoes
1 lb sweet potatoes
1 Tbsp extra virgin olive oil
1/4 tsp paprika
salt and fresh ground pepper to taste
Directions:
1) Preheat oven to 450, with rack in upper 1/3 of oven. Lightly grease baking sheet.
2) Cut each potato lengthwise into 8 wedges. Toss with oil, paprika and salt and pepper.
3) Roast for 15 minutes. Turn and continue to roast for 10 more minutes until golden brown.
Serve immediately.
Roasted Spiced Sweet Potatoes
Well, all I'll say is this recipe is supposed to be for 4-6 servings, but it disappeared in an instant with only 3 of us at the table tonight! Adapted from epicurious.com
Ingredients:
2 sweet potatoes
4 red-skinned white potatoes
1 tsp coriander seeds
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp dried hot red pepper flakes
1/2 -3/4 tsp kosher salt
3 Tbsp olive oil
Directions:
1) Preheat oven to 425 degrees.
2) Coarsely grind coriander, fennel, oregano and red pepper flakes in a spice grinder. I use an old coffee grinder that is now dedicated to spices. Stir together spices and salt.
3) Cut potatoes lengthwise into 1" wedges
4) Toss wedges with oil and spices in a large roasting pan and roast in middle of oven 15 minutes. Turn with a spatula and continue to roast until tender and slightly golden, about 15 minutes more.
Watch closely toward the end so they don't burn.
Ingredients:
2 sweet potatoes
4 red-skinned white potatoes
1 tsp coriander seeds
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp dried hot red pepper flakes
1/2 -3/4 tsp kosher salt
3 Tbsp olive oil
Directions:
1) Preheat oven to 425 degrees.
2) Coarsely grind coriander, fennel, oregano and red pepper flakes in a spice grinder. I use an old coffee grinder that is now dedicated to spices. Stir together spices and salt.
3) Cut potatoes lengthwise into 1" wedges
4) Toss wedges with oil and spices in a large roasting pan and roast in middle of oven 15 minutes. Turn with a spatula and continue to roast until tender and slightly golden, about 15 minutes more.
Watch closely toward the end so they don't burn.
Sweet Potato Salad
Adapted from the Washington Post. Serves 2
True confessions - I'll eat sweet potatoes in any form, so it doesn't take much to please me, but I did like this recipe. It is best served the same day it is prepared.
Ingredients:
2 sweet potatoes
5 Tbsp olive oil
1/4 cup chopped red onion
1/3 cup roasted red bell peppers
1 tsp Dijon-style mustard
1 tsp honey
1 1/2 Tbsp red wine vinegar (have not yet tried with balsamic or malt)
Salt
freshly ground black pepper
Directions:
1) Preheat oven to 425. Lightly oil a large baking sheet.
2) Cut potatoes into 1 inch cubes - peeled or not. Toss in 2 Tbsp of the oil and toss on baking sheet. Bake for 15-18 minutes until browned on the edges. Toss half way to brown evenly. Transfer to a medium bowl t cool completely, then add the red onion and toss gently.
3) Use a stick blender or food processor to puree the peppers, mustard, honey and red wine vinegar in a medium bowl until smooth. With the motor running, slowly drizzle in the remaining 3 Tbsp of oil to form an emulsion. Season with salt and pepper to taste.
4) When ready to serve, add half of the vinaigrette to the vegetables and toss gently to combine. Add more vinaigrette to taste.
Nutrition per serving, using small sweet potatoes and 1/2 the vinaigrette:
222 calories; 3 gm protein, 31 gm carbs, 10 gm fat, 1 gm saturated fat, 0 mg cholesterol, 247 mg sodium, 5 gm dietary fiber.
True confessions - I'll eat sweet potatoes in any form, so it doesn't take much to please me, but I did like this recipe. It is best served the same day it is prepared.
Ingredients:
2 sweet potatoes
5 Tbsp olive oil
1/4 cup chopped red onion
1/3 cup roasted red bell peppers
1 tsp Dijon-style mustard
1 tsp honey
1 1/2 Tbsp red wine vinegar (have not yet tried with balsamic or malt)
Salt
freshly ground black pepper
Directions:
1) Preheat oven to 425. Lightly oil a large baking sheet.
2) Cut potatoes into 1 inch cubes - peeled or not. Toss in 2 Tbsp of the oil and toss on baking sheet. Bake for 15-18 minutes until browned on the edges. Toss half way to brown evenly. Transfer to a medium bowl t cool completely, then add the red onion and toss gently.
3) Use a stick blender or food processor to puree the peppers, mustard, honey and red wine vinegar in a medium bowl until smooth. With the motor running, slowly drizzle in the remaining 3 Tbsp of oil to form an emulsion. Season with salt and pepper to taste.
4) When ready to serve, add half of the vinaigrette to the vegetables and toss gently to combine. Add more vinaigrette to taste.
Nutrition per serving, using small sweet potatoes and 1/2 the vinaigrette:
222 calories; 3 gm protein, 31 gm carbs, 10 gm fat, 1 gm saturated fat, 0 mg cholesterol, 247 mg sodium, 5 gm dietary fiber.
Monday, April 8, 2013
Lemon Herb Quinoa
Adapted from Shine from Yahoo
This is a light refreshing side dish - good choice for a BBQ. The measurements for the dressing are doubled from the original recipe because I wanted more taste, but be cautious not to over-dress the quinoa and make it soggy. Save the leftover dressing to add as needed when you serve it, or to use with other raw or cooked veggies.
This is the first time I've used shelled hemp seeds (available at Whole Foods in the vitamin aisle). It has a soft, fine texture and a nutty taste. Since I discovered it with this recipe, I've been experimenting with it and found that it's very good on yogurt. It can be used in baking and cooking as well, but its nutritional value is highest in its raw state.
What are hemp seeds, you might ask? While the hemp plant is high in fiber, the seeds or nuts are an ideal protein source with all of the essential amino acids in a ratio that is beneficial for humans, in addition to magnesium, iron, potassium and vitamin E. Hemp comes from a variety of Cannabis plants, but the level of THC (for all you kids of the '60's and '70's) is negligible or non-existent. It's equivalent to the level of opium in poppy seeds. It is actually illegal to grow it in the US, so the product I have, and evidently most of what is sold in the US, is grown in Canada.
So now on to the important stuff:
Ingredients:
1 cup quinoa, dry (I like to mix plain and red quinoa for the visual effect)
2 cups water (or 1 cup water, 1 cup low salt vegetable broth)
1 cup green peas, fresh or frozen
1/4- 1/2 cup fresh basil, finely chopped
1/4 cup shelled hemp seeds
4 Tbsp olive oil
3 Tbsp lemon juice
3 tsp Dijon mustard
2 tsp maple syrup
1/2 tsp sea salt, adjust to taste
1/4 tsp fresh ground pepper, adjust to taste
Directions:
1. Rinse quinoa in a fine mesh strainer with cold water. Transfer to a pot and add 2 cups of liquid. Bring to a boil.
2. Reduce heat to a simmer, and leave the lid slightly ajar. Simmer for about 15 minutes or until quinoa is plump and the water is absorbed. The texture should be soft, but not mushy.
3. Remove quinoa from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
4. Boil fresh peas until warm and tender or run frozen peas under warm water. Drain and set aside.
5. Mix quinoa, peas, basil, and hemp seeds in a large bowl. Whisk together the oil, lemon juice, maple syrup, Dijon, sea salt and pepper. Pour about 1/2 to 2/3 over the quinoa, checking for taste and avoiding too much moisture. Serve warm or cold. The dish will keep for 3 days (not in my house!), except the basil might turn a little dark)
This is a light refreshing side dish - good choice for a BBQ. The measurements for the dressing are doubled from the original recipe because I wanted more taste, but be cautious not to over-dress the quinoa and make it soggy. Save the leftover dressing to add as needed when you serve it, or to use with other raw or cooked veggies.
This is the first time I've used shelled hemp seeds (available at Whole Foods in the vitamin aisle). It has a soft, fine texture and a nutty taste. Since I discovered it with this recipe, I've been experimenting with it and found that it's very good on yogurt. It can be used in baking and cooking as well, but its nutritional value is highest in its raw state.
What are hemp seeds, you might ask? While the hemp plant is high in fiber, the seeds or nuts are an ideal protein source with all of the essential amino acids in a ratio that is beneficial for humans, in addition to magnesium, iron, potassium and vitamin E. Hemp comes from a variety of Cannabis plants, but the level of THC (for all you kids of the '60's and '70's) is negligible or non-existent. It's equivalent to the level of opium in poppy seeds. It is actually illegal to grow it in the US, so the product I have, and evidently most of what is sold in the US, is grown in Canada.
So now on to the important stuff:
Ingredients:
1 cup quinoa, dry (I like to mix plain and red quinoa for the visual effect)
2 cups water (or 1 cup water, 1 cup low salt vegetable broth)
1 cup green peas, fresh or frozen
1/4- 1/2 cup fresh basil, finely chopped
1/4 cup shelled hemp seeds
4 Tbsp olive oil
3 Tbsp lemon juice
3 tsp Dijon mustard
2 tsp maple syrup
1/2 tsp sea salt, adjust to taste
1/4 tsp fresh ground pepper, adjust to taste
Directions:
1. Rinse quinoa in a fine mesh strainer with cold water. Transfer to a pot and add 2 cups of liquid. Bring to a boil.
2. Reduce heat to a simmer, and leave the lid slightly ajar. Simmer for about 15 minutes or until quinoa is plump and the water is absorbed. The texture should be soft, but not mushy.
3. Remove quinoa from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
4. Boil fresh peas until warm and tender or run frozen peas under warm water. Drain and set aside.
5. Mix quinoa, peas, basil, and hemp seeds in a large bowl. Whisk together the oil, lemon juice, maple syrup, Dijon, sea salt and pepper. Pour about 1/2 to 2/3 over the quinoa, checking for taste and avoiding too much moisture. Serve warm or cold. The dish will keep for 3 days (not in my house!), except the basil might turn a little dark)
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