6 cups water
1 pound baby carrots, rinsed
1/4 cup apple juice
1 tablespoon cornstarch
1/2 tablespoon chopped fresh mint leaves
1/8 teaspoon ground cinnamon
Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.
In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon. Pour the apple juice mixture over the carrots. Serve immediately. Serves 6.
Nutrition facts per serving: Calories 38, Fat 0g, Protein 1 g, Sodium 45 mg, Carbohydrate 10 g. Fiber 2 g, Sugar 4g.
Instead of the usual green bean casserole this year, try this tasty healthy recipe
2 pounds green beans, trimmed
2 tablespoons extra-virgin olive oil
3 tablespoons minced garlic
3 tablespoons minced fresh parsley
1/2 teaspoon salt
Freshly ground pepper, to taste
Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
Just before serving, heat oil in a large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes. 8 servings, about 1 cup each.
Nutrition facts per serving: 66 calories; 3.4 g fat (.5 g saturated); 0 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 148 mg sodium.
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more. Serves 12 (1/2 cup).
Nutrition facts per serving: 96 calories; 2 g fat (1 g sat); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium.
Potato Salad with Vegetables
1 1/2 pounds small red or gold potatoes Mustard Dressing:
1 c fresh green beans ¼ cup extra virgin olive oil
½ cup chopped red onion ¼ c cider vinegar or lemon juice
2 c. cherry tomatoes, halved 1 teaspoon spicy or Dijon mustard
1 bell pepper (cut into strips) salt and pepper to taste
¼ c basil, cut into small pieces
Cook potatoes in boiling, salted water covered for 15 minutes or until tender but firm; rinse with cold water and drain. Cook green beans until tender crisp. Whisk oil, mustard, and vinegar in large bowl. Add remaining ingredients toss gently. Add salt and pepper to taste. Serve warm or refrigerate before serving. Serves 6.
Nutrition facts per serving: Calories: 209, Total Fat: 8.5g, Saturated Fat: 1.2g, Cholesterol: 0mg, Sodium: 33mg, Total Carbohydrate: 31g, Dietary Fiber: 4g, Sugars: 5g, Protein: 4g, Potassium: 700mg.
2 sm. Green zucchini
1 sm. Yellow summer squash
1 cup fresh carrots, peel slice lengthwise
1 cup cherry tomatoes, cut in half
1 onion, peeled sliced
2 garlic cloves, minced
2 t. virgin olive oil
1/2 pound orzo or rice-shaped pasta (cooked)
Fresh romaine or spinach
½ c. fresh basil leaves, cut into julienne
Salt and Pepper to taste
For the dressing:
6 T. fresh lemon juice
3 T. olive oil
Salt and pepper to taste
For the dressing, whisk together the lemon juice, olive oil, salt, and pepper. Set aside.
Heat your grill pan and brush with olive oil. Toss the zucchini, squash, carrots, tomatoes (and other vegetables as desired) with 2 t. olive oil. Grill until tender crisp, setting aside to keep them warm as you finish grilling all the veggies.
Cook the orzo in boiling salted water for 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl, cool to room temperature.
To assemble, add the roasted vegetables, basil, salt and pepper to the pasta and pour on dressing, toss lightly. To serve place several leaves of romaine or spinach on a plate, top with orzo salad. Makes 6 servings.
Nutrition Facts Per Serving: Calories: 235; Total Fat: 8.8g, Saturated Fat: 1.2g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 34g; Dietary Fiber: 3g; Sugars: 7g; Protein: 6g.
Arrange the fruit on a plate similar to an artists palette. Substitute fresh fruits based upon availability.
1/4 teaspoon ground cinnamon
1/4 teaspoon sugar
2 cups frozen strawberries, unsweetened (thawed)
¼ cup powdered sugar
1 star fruit, sliced
1 mango (or peach), pitted, peeled & sliced
1 pear, pitted & sliced
1 plum, pitted & sliced
2 kiwi, peeled & sliced
Fresh mint leaves, for garnish
In a small bowl, stir together the cinnamon and sugar. Set aside.
In a food processor or blender, combine the strawberries and powdered sugar. Pulse until smooth. Pour onto chilled dessert plates that have a rim. Arrange the sliced fruit on top. Sprinkle with the cinnamon-sugar mixture. Garnish with fresh mint and serve immediately. Serves 4.
Nutrition facts per serving: Calories 151, Fat .6g, Sat. Fat .1g, Sodium: 5mg, Carbohydrate: 39g, Fiber 6g, Sugars 28g.
2 pounds (~6) sweet potatoes or yams, peeled and cut into ½ inch cubes
1½ cups no sugar added applesauce
2/3 cups packed brown sugar
2 Tablespoons butter, melted
1 teaspoon ground cinnamon
Place sweet potatoes in 2 to 3½ - quart slow cooker. Mix remaining ingredients. Cover and cook on low heat setting 6-8 hours or until potatoes are very tender. Sprinkle with nuts.
Nutrition Facts per serving: Calories: 241; Total Fat: 4g; Total Carbohydrate: 51g; Protein: 2g Dietary Fiber: 4g
Recipe adapted from Betty Crocker
2 ea. small acorn squash, halved and seeded
1 ea. apples, peeled and diced
2 T. celery, diced
2 T. onion, finely chopped
2 t. margarine, melted
Salt & pepper to taste
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray. 2. Place the squash cut side down in a baking pan. Bake for 20 minutes. 3. While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well. 4. Turn the squash cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot. Serves 4 (1/2 squash each).
Nutrition facts per serving: Calories: 87, Total Fat: 2g/Saturated Fat: 0g, Carbohydrates: 18g, Dietary Fiber: 5g, Protein: 1g.