Healthy Eating From The Ground Up

Recipes

Carrot-Pineapple-Bran Muffins

Cold Beet Soup

Garlic & Herb-Mashed Parsnips

Honey-Roasted Parsnips With Sweet Potatoes
And Apples

Orange Drop Cookies

Pan-Fried Potatoes
& Carrots

Roasted Beets

Roasted Winter Vegetables

Root Vegetable & Barley Soup

Root Vegetable Delight

Rutabaga & Apple Soup

Turkey-Vegetable Stew

Winter Sunshine Carrot-Orange Soup

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     Root vegetables are so named because the edible portion of the plant is the root rather than the leafy tops (although some leafy tops, such a beet greens, are edible as well). Carrots are by far our most popular root vegetable, followed by beets, parsnips, rutabagas and turnips. Since the latter three are often confused for one another, remember that parsnips look like white carrots, and turnips and rutabagas have a globe-like shape. Turnips tend to be smaller with white flesh. Rutabagas are larger with more yellow flesh.

     Root vegetables are sensational in a variety of winter dishes, including soups, salads, pasta, gratins, stir-fries and casseroles. Parsnips are high in potassium and contain some protein, iron and calcium. They have a singular, sweet flavor that is delicious in soups. Puréed parsnips can be used to flavor stews or can be topped with bread crumbs and baked.

     Turnips can be served raw and freshly sliced to add a refreshing bite to winter salads. When cooked, they contribute to the hardiness of seasonal soups and stews and make a wonderful side dish. To prepare turnips as a side dish, simply boil and mash or slice and braise them. As a member of the cruciferous vegetable family, turnips offer lots of cancer-preventing compounds.

     Rutabagas, also called yellow turnips, are meatier and have a more distinctive, cabbage-like taste than their white counterparts, but can be prepared in similar ways. In addition to their stores of potassium, rutabagas are a good source of vitamin A and niacin.

     Try parsnips and turnips sautéed with green beans, seasoned with onion, garlic and savory. Marinate carrots and turnips in a mixture of apple cider vinegar, vegetable oil, orange juice, Dijon mustard, tarragon and basil. Or, prepare sweet and sour parsnips, stir-frying sliced parsnips with chopped onion and green pepper, minced garlic and pineapple chunks.

AICR

ROOT VEGETABLE DELIGHT
Root vegetables are low in fat and calories, inexpensive and rich in disease-fighting substances. Roasting gives them a sweeter,
fuller flavor you won't want to miss. The heady aromas of this
root vegetable medley will make your mouth water.
Recipe from the AICR.

1 onion, diced
2 medium rutabaga, peeled and cut into 1-inch pieces
2 medium parsnips, peeled and cut into 1-inch pieces
2 medium turnips, peeled and cut into 1-inch pieces
4 large carrots, cut in 2-inch pieces
2 Tbsp sugar
2 Tbsp honey
1 cup water
Salt and freshly ground pepper, if desired
4 Tbsp. chopped fresh parsley

     In a heavy saucepan, combine onions, rutabagas, parsnips, turnips, carrots, sugar, honey and water. Bring to a boil, cover and simmer until vegetables are tender, about 20 minutes.

     Uncover and cook until liquid has reduced to a glaze. Mix in salt and pepper to taste. Sprinkle with parsley and serve. Makes about 6 cups or 12 Servings.

Per (1/2 Cup) Serving: 85 Cal; 1 g Total Fat; 20 g Carb; 44 mg Sodium; 2 g Protein; 4 g Dietary Fiber. Exchanges: 1/2 Starch (Carb); 3 Veg.

HONEY-ROASTED PARSNIPS WITH SWEET
POTATOES AND APPLES
In this side dish, the natural sweetness of sweet potatoes blends well with parsnips and apples. Recipe from the AICR.

Canola or vegetable oil spray
1-1/2 cups parsnips, peeled and cut into bite-size chunks
1 large sweet potato, peeled and cut into bite-size chunks
2 firm Gala or Fuji apples, peeled, cored
1 Tbsp canola oil
1 Tbsp honey
2 Tbsp balsamic vinegar, or to taste
Salt and freshly ground black pepper, to taste and cut into
   bite-size chunks

     Preheat oven to 375°F. Coat a casserole dish with canola (vegetable) oil spray and set aside.

     In a large mixing bowl, place the parsnips, sweet potatoes and apples and set aside.

     In a microwave-proof bowl, mix together the canola oil and honey. Place in a microwave and warm for 10 seconds. Mix in balsamic vinegar. Pour onto vegetables and apples. Toss to coat well. Transfer to casserole dish, cover and bake until tender, about 1 hour. Makes 6 Servings.

Per Serving: 116 calories, 3 g Total Fat (<1 g Sat Fat); 24 g Carb; 91 mg Sodium; 1 g Protein; 4 g Dietary Fiber. Exchanges: 1 Starch (Carb); 2 Veg; 1/2 Fat.

RUTABAGA AND APPLE SOUP
Rutabagas are part of the cabbage family and taste like mild,
slightly sweet turnips. Recipe courtesy of the AICR.

1 Tbsp olive oil
1 small onion, chopped
3 small rutabagas, scrubbed, peeled to remove wax and cubed*
3 medium Granny Smith apples, scrubbed, peeled and cubed
1 Tbsp grated fresh or 1 tsp. ground ginger
Salt and white pepper to taste**
6 cups reduced-sodium chicken broth
3/4 cup plus 1/4 cup plain nonfat yogurt

*Make sure you peel rutabagas with a knife (not a vegetable peeler) before using, as some are waxed to retain moisture and prolong shelf-life.

**Optional or "salt-to-taste" is not included in the sodium content of the nutritional analysis

     In a large saucepan, heat oil over medium heat. Add onion and cook, stirring occasionally, until beginning to brown, 5 minutes. Add rutabagas and apples, stir and cook 2 minutes. Add ginger, salt and pepper. Pour in broth and bring to a boil. Reduce heat to medium-low and cook, covered, until rutabagas are tender, about 30 minutes. Remove pan from heat.

     In a blender or food processor, puree until smooth, in batches if necessary. Return to pan, off heat. Whisk in 3/4 cup yogurt. Ladle soup into bowls. Top with spoonful of additional yogurt. Makes 6 Servings.

Per Serving: 163 Cal; 5 g Total Fat (1 g Sat Fat); 25 g Carb; 6 mg Cholesterol; 190 mg Sodium; 8 g Protein; 4 g Dietary Fiber; 521 mg Potassium; 149 mg Calcium. Exchanges: 1 Fruit; 2 Veg; 1 Fat.

WINTER SUNSHINE CARROT-ORANGE SOUP
Try this unique carrot soup with your sandwich for a light winter supper. Recipe from Charting A Course To Wellness, by Treena and Graham Kerr, ©2004 by Small Steps Press.

1 pound carrots, peeled, washed and cut into 1/4-inch pieces
2 cloves garlic, crushed
1 (14-ounce) can low-sodium chicken broth
1 (14-ounce) can nonfat evaporated milk
Juice and zest of 1 orange
1-1/4 tsp pumpkin pie spice
1 tsp black pepper
1/2 tsp grated fresh ginger
1/2 tsp salt
1 Granny Smith apple, chilled

     Preheat oven to 350°F. Coat carrots and garlic lightly with vegetable cooking spray and roast, covered, until carrots are soft, about 1 hour.

     Transfer carrots and garlic to a blender, add chicken broth, and purée until smooth. Transfer purée to a medium pot, whisk in milk, juice, zest, and seasonings. Heat on low until warm throughout and no sharp garlic taste remains. Add water or milk to thin, if necessary.

     To serve, slice pre-washed apple into matchstick-shaped slivers and divide among four bowls. Ladle the hot soup over the chilled apple, and serve immediately. Makes 4 Servings.

Sodium Alert! This recipe is NOT suitable for those on low salt meal plans.

Per Serving: 171 Cal; 1 g Total Fat (00 g Sat Fat); 31 g Carb; 3 mg Cholesterol; 468 mg Sodium; 9 g Protein; 1 g Dietary Fiber. Exchanges: 2 Veg; 1/2 Fruit; 1 Fat-Free Milk.

ROASTED WINTER VEGETABLES
In this simple side dish, butternut squash, parsnips, and carrots are roasted, then coated with a tasty mustard glaze.  Recipe from Prevention's® Health Guaranteed Cookbook, by the Food Editors of Prevention Health Books ™ & University Hospitals Synergy Culinary School, ©1998 by Rodale Press, Inc.

1-3/4 cups butternut squash cut into 1-1/2" pieces
1-1/2 cups parsnips sliced into 1-1/2" pieces
1-1/2 cups carrots sliced into 1-1/2" pieces
1-1/2 cups small shallots
2 tsp olive oil
1/2 cup dry Marsala or apple cider*
1/2 cup defatted reduced-sodium chicken broth
1 tsp whole-grain mustard
Salt and ground black pepper

*If desired, replace the Marsala with more chicken broth.

Hint: Experiment with roasting your favorite vegetables. Roasting brings out the natural sweetness in the vegetables  by caramelizing their sugars.

     Preheat the oven to 375°F.  Line a 13- x 9-inch baking dish with foil and coat with nonstick cooking spray.

     In a large bowl, combine the squash, parsnips, carrots, and shallots.  Drizzle with the oil.  Toss well to coat.  Transfer to the prepared baking dish.

     Bake, turning the vegetables every 10 minutes, for 20 to 25 minutes, or until soft and tender.

     In a large nonstick skillet, combine the Marsala or apple cider, broth, and mustard.  Mix well.  Add the vegetables.  Cook over medium heat for 5 minutes, or until the liquid is syrupy.  Season with the salt and pepper.  Makes 4 Servings.

Per Serving: 174 Cal; 3 g Total Fat; 32 g Carb; 00 mg Cholesterol; 144 mg Sodium; 7 g Dietary Fiber; 3 g Protein.  Exchanges: 1 Starch; 4 Veg; 1/2 Fat.

COLD BEET SOUP
A friend recently reminisced about a robust, richly vibrant
cold beet soup for which she had lost the recipe. We quickly
determined that buttermilk was the key ingredient.
Few summer soups are easier to make, and more enticing.
Its stunning color creates a beautiful, irresistible sight.
Recipe created by Dana Jacobi for the AICR.

1 pound (about 2 medium) beets
1 cup low-fat or fat-free buttermilk
1/4 cup non-fat plain yogurt
2 Tbsp fresh lemon juice
Salt and ground white pepper, to taste*
1/4 cup chopped dill leaves, for garnish
2 scallions, green part only, finely chopped, for garnish

*Optional or "salt-to-taste" is NOT included in the sodium content of the nutritional analysis

     Scrub beets well, retaining 1- to 2-inch stems on each. Place in deep pot. Add water to cover. Bring to boil over high heat. Reduce heat, cover and cook until beets are soft when pierced with knife or fork tines, about 40 minutes. Cool beets completely in cooking liquid. Drain, reserving 1/2 cup cooking liquid.

     Using rubber gloves to avoid staining hands, cut away top and bottom of beets, then use fingers to peel. Coarsely chop beets. Place in blender. Add reserved cooking liquid, buttermilk, yogurt and lemon juice. Purée until smooth. Season to taste with salt and pepper.

     Chill soup from 2 hours to overnight. Adjust seasoning and divide among 4 shallow soup bowls. Garnish each with one-quarter of dill and scallions and serve. (Note: This soup keeps in refrigerator, tightly covered, for 3 days). Makes 4 Servings.

Per Serving: 68 Cal; < 1 g Total Fat; 12 g Carb; 133 mg Sodium (w/o optional salt); 4 g Protein; 2 g Dietary Fiber. Exchanges:
2 Veg.

PAN-FRIED POTATOES AND CARROTS
A great side dish for almost any meat entrée.  Recipe from
Southern Living's Our Best Low-Fat Low-Calorie Recipes,
©1997 by Oxmoor House, Inc.

Vegetable cooking spray
1 Tbsp reduced-calorie margarine
3 cups cubed red potatoes
1-1/2 cups diagnally sliced carrot
1 cup chopped onion
1/4 tsp salt
1/4 tsp pepper

     Coat a large nonstick skillet with cooking spray; add margarine.  Place skillet over medium-high heat until margarine melts.  Add potato and remaining ingredients; toss.  Cover; reduce heat, and cook 25 minutes or until vegetables are tender, stirring occasionally.  Serve immediately.  Makes 4 (1-cup) Servings.

Per (1-cup) Serving: 150 Cal; 2 g Total Fat (00 g Sat Fat): 30 g Carb; 00 mg Cholesterol; 203 mg Sodium; 4 g Protein; 5 g Ditary Fiber.  Exchanges: 1-1/2 Starch; 3/4 Veg.

TURKEY-VEGETABLE STEW
Turkey wings are perfect for the slow cooker because they need to be cooked for a long time to become tender. They also have a lot of flavor and make a very tasty stew. Recipe from One Pot Meals for People With Diabetes, ©2002 by Ruth Glick and Nancy Baggett.

2-1/2 pounds (approx) turkey wings
2 chicken bouillon cubes or 2 tsp granules dissolved in 1-1/2 cups
   hot water
1/3 cup fresh parsley leaves, chopped
3/4 tsp dried thyme leaves
3/4 tsp dried basil leaves
1/4 tsp black pepper, or to taste
2 medium onions, cut into eighths
3 medium carrots, cut crosswise into 1-inch lengths
2 medium celery stalks, cut crosswise into 3/4-inch pieces
1 cup rutabaga or turnip chunks (about 3/4-inch chunks)
2 large thin-skinned potatoes, cut into 1-inch chunks
1/4 tsp salt (optional)*

*Optional salt is NOT included in sodium content of nutritional analysis

     Trim off and discaard any loose skin from the turkey wings; don't worry about removing it from the wing tips and other areas where it is difficult to peel away.

     In a 3-quart or larger slow cooker, combine the bouillon-water mixture, parsley, thyme, basil, and black pepper. Add the turkey wings, pushing them down into the liquid. In the order listed, top with the onions, carrots, celery, rutabaga, and potatoes, sprinkling each layer with a little of the optional salt, if using. A 3-quart slow cooker will be full.

     Cover and cook on the high setting for 5 hours and up to 7 hours, if desired. (If possible, turn the setting to low after 5 hours if cooking longer).

     Remove the turkey wings; set aside until cool enough to handle. Remove the meat from the turkey wings in chunks. Skim excess fat from the surface of the stew. Return the meat to the pot; stir to mix the ingredients. Reheat the turkey until hot. Add more pepper and add salt to taste, if desired. (Remember, optional salt or adding salt to taste is NOT included in the nutritional analysis). Makes 7 Servings.

Per (1-Cup) Serving: 189 Cal; 2 g Total Fat (1 g Sat Fat); 22 g Carb; 58 mg Cholesterol; 336 mg Sodium; 20 g Protein; 4 g Dietary Fiber; 6 g Sugars. Exchanges: 1 Starch; 1 Lean Meat;
2 Veg.

GARLIC & HERB-MASHED PARSNIPS
If you don't like the flavor of tarragon, try basil in this recipe instead. Recipe from the Healthy Calendar Diabetic Cooking,
by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko,
©2004 by the American Diabetes Association, Inc.

8 medium parsnips, peeled and cubed
4 whole garlic cloves, peeled
3 Tbsp fat-free (skim) milk
1 tsp chopped fresh parsley
1 tsp chopped fresh tarragon
1/2 tsp salt
1/4 tsp ground black pepper

     Fill a large saucepan 2/3 full with wter and bring to a boil. Add parsnips and garlic cloves. Boil for 10 to 15 minutes or until parsnips are soft. Drain.

     In a medium bowl, add all ingredients and, with an electric mixer or a whisk, beat until puréed. Makes 4 Servings.

Per (1/2-Cup) Serving: 138 Cal; 00 g Total Fat; 33 g Carb; 00 mg Cholesterol; 314 mg Sodium; 3 g Protein; 7 g Dietary Fiber; 7 g Sugars. Exchanges: 2 Starch.

Cooking spray
3 large fresh beets (18 ounces total)
1 tsp olive oil
2 tsp chopped fresh basil
1/2 tsp salt

     Preheat oven to 400°F. Coat a 13- x 9-inch glass baking dish with cooking spray; set aside.

     Wash and dry beets; slice in half lengthwise. Place beets cut side down in the prepared dish. Spray the beets generously with cooking spray. Roast in oven for 40 minutes. Remove beets from baking dish and let cool for 5 minutes.

     Peel the skin off the roasted beets and slice into 1/4-inch-thick half moons. On a medium plate, arrange slices of beets in layers. Drizzle with olive oil and sprinkle with basil and salt. Serve hot. Makes 6 Servings.

ROOT VEGETABLE AND BARLEY SOUP
For special occasions, use a cleaned pumpkin as a soup tureen. The carved top of the pumpkin can serve as a lid to keep the soup warm. Recipe from Diabetes Snacks, Treats, and Easy Eats,
by Barbara Grunes with Linda R. Yoakam, RD, MS,
©2004 by Barbara Grunes, Surrey Books, Inc.

1 Tbsp canola-blend oil
2 cups chopped onion
2 cups sliced parsnips
1 package (10-ounces) sliced carrots, OR 2 cups sliced carrots
1 can (48-ounces) low-sodium vegetable broth
2 cups cooked instant barley

     Heat oil in a large nonstick soup pot. Cook onions, parsnips, and carrots over medium heat, stirring occasionally, for 4 to 5 minutes.

     Add broth. Bring to a boil, reduce heat, and simmer.

     Continue cooking, partially covered, for 45 minutes or until the vegetables are tender. Add the barley and cook until heated through.

     Ladle soup into pumpkin, if using. Serve soup from pumpkin or tureen at the table. Makes 8 Servings.

Per (2-Cup) Serving: 139 Cal; 3 g Total Fat (Trace Sat Fat);
27 g Carb; 00 mg Cholesterol; 358 mg Sodium; 3 g Protein. Exchanges: 2 Starch.

Nonstick vegetable cooking spray
2 cups all-purpose flour
1/2 tsp baking soda
3/4 tsp salt
1-1/2 tsp cinnamon
1/4 tsp cloves
1/4 tsp nutmeg
2 eggs
1 cup brown sugar, firmly packed
3/4 cup vegetable oil
2 cups oatmeal, regular or quick cooking
1/2 cup walnuts, chopped
2 tsp grated orange rind (1 orange)
1 cup beet purée*

     Preheat oven to 375°F. Spray cookie sheets with cooking spray and set aside.

     Sift flour, soda, salt, and spices together; set aside.

     Combine eggs, brown sugar, and oil in mixing bowl. Beat thoroughly. Add sifted dry ingredients, oats, walnuts, orange rind, and beet purée. Blend thoroughly but don't overmix. Drop rounded teaspoonfuls of dough onto prepared cookie sheets, about 2-inches apart. Bake for 12 to 15 minutes. Makes 36 Cookies.

Per (1-Cookie) Serving: 123 Cal; 6 g Total Fat (1 g Sat Fat);
15 g Carb; 15 mg Cholesterol; 66 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch; 1 Fat.