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March Feature: Sweet Potatoes
For some time in the fitness and dieting world, there’s been a war, sweet potato vs. potato. The sweet potato has been deemed a “superfood” and has in many ways earned that title. They’re packed with vitamin A and beta-carotene, and provide a rich source of complex carbohydrates with a low glycemic index rating (meaning they don’t spike your blood sugar).
From healthy eaters, to body builders, to flavor enthusiasts, this clean starch is popular and easy on the taste buds. Sweet potato nutrients are some of the best you can find, and the slight edge in protein in sweet potato makes it a strong contestant for king of the spuds. Right now, there are over 4,000 known types of potatoes and about 5,000 types of sweet potatoes growing throughout the world.
Potatoes and sweet potatoes can come in a rainbow of colors, like white, orange and even purple. For the most part, sweet potato nutritional value is the strongest amongst the spuds. Sweet potatoes excel in filling up hungry stomachs, providing energy and leaving you feeling fuller for longer. They’re packed with vitamin A and beta-carotene as well as a low glycemic index and load. Their high levels of glucose also make sweet potatoes an IDEAL component of your post workout meal.
These are the kinds of carbs that you want in your diet. And, if you are prone to giving in to your sugar cravings, a sweet potato might be the right choice for you to satisfy your sweet tooth. Or, try the purple sweet potatoes, people say they have a caramel-esque taste.
Oven Baked Sweet Potato Fries with Sea Salt and Parsley
Preheat the oven to 400 degrees F. Cut the potatoes into wedges. Place on a baking tray. Drizzle with oil and sprinkle with paprika, salt and pepper. Toss everything together with your hands. Place in the oven to cook for 25-30 mins. Turn once with a spatula during cooking and keep an eye on them for the last 10 minutes to ensure they don’t overcook. Once cooked, sprinkle with a little chopped parsley and a sprinkling of salt and pepper before serving.
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February Feature: Baby Arugula
Salads. On its own or mixed in with other greens, arugula makes a great salad. It can stand up to a stronger vinaigrette but is often paired with a sweeter balsamic, which balances well with its peppery notes. Its leaves are soft and chewy and pleasant in the mouth.
On pizza. If you want to jazz up a store-bought pizza, dress some arugula lightly in a lemony vinaigrette and mound onto your pizza. It’s also great on your homemade pizza, of course.
Toss into soups. If you’d like a little green in your soup, toss in a few handfuls of arugula just after you take it off the flame. You don’t want to cook the arugula, just wilt it in the broth.
Toss into pasta. Like with soups, a toss a handful of arugula into your pasta while dressing it with sauce. Or add it to the sauce, but only in the final moments of cooking.
With eggs. Sauté some arugula in butter or olive oil with a touch of garlic. When the arugula has wilted (it should only take a minute) add beaten eggs and cook until done. Arugula also makes a nice bed to serve sunny side up eggs on. Just toss it with a little vinaigrette but not too much as the egg yolk will create a nice sauce.
Sandwiches. Arugula makes a more interesting substitute for lettuce in sandwiches and is a classic green for hot sandwiches such as panini.
Grains. Arugula pairs well with hearty grains and small pastas such as farro, couscous, wild rice, and whole wheat couscous.
Roasted Vegetables. Toss warm, just out of the oven roasted vegetables with arugula before serving. Especially delicious are roasted squash, potatoes, beets, and carrots.
Pesto. A delicious substitute for the classic basil, arugula pesto is a good way to use up a surplus of arugula.
Lasagna. Use arugula instead of spinach or a combination of arugula and spinach as one of your lasagna layers. In fact, try using arugula as a spinach substitute in general when you want the tenderness of spinach but with a little more bite.
from the kitchn, one of our favorite recipe websites
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Thanksgiving Recipes
Thanksgiving Recipes
Fresh Cranberry Sauce with Orange and Lemon Zest
One 12-ounce bag fresh cranberries, cleaned
1 3/4 cups sugar
1 Granny Smith apple, peeled, cored and chopped
Grated zest and juice of 1 orange
Grated zest and juice of 1 lemon
Cook the cranberries, sugar, and 1 cup of water in a saucepan over low heat for about 5 minutes, or until the skins pop open. Add the apple, zests, and juices and cook for 15 more minutes. Remove from the heat, let cool, and serve chilled.
Roasted Rosemary Potatoes
· 2 lb. potatoes, halved or quartered if large
· 2 tbsp. extra-virgin olive oil
· 4 cloves garlic, minced
· 2 tbsp. freshly chopped rosemary
· kosher salt
· Freshly ground black pepper
· Fresh rosemary sprigs, for serving
Preheat oven to 400º. Add potatoes to baking sheet. Toss with olive oil, garlic, and rosemary and season generously with salt and pepper. Roast until crispy, stirring occasionally, 1 hour to 1 hour 15 minutes. Add more rosemary sprigs for serving.
Holiday Roasted Vegetables
· 3/4 lb. Brussels sprouts, trimmed and halved
· 2 large carrots, peeled and sliced into 1/2” pieces
· extra-virgin olive oil
· 1 tbsp. balsamic vinegar
· 1 tsp. chopped rosemary leaves
· 1 tsp. chopped thyme leaves
· 1/2 c. toasted pecans
· 1/2 c. dried cranberries
Preheat oven to 400 degrees F.
Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.
Before serving, toss roasted vegetables with pecan and cranberries.
Caramelized Onions Stuffing with Apples and Sage
3 tbsp. olive oil
1 loaf country bread
2 large onions
kosher salt
Pepper
3 stalk celery
2 medium parsnips or turnips
2 clove garlic
1 c. chopped fresh flat-leaf parsley
¼ c. chopped fresh sage
3½ c. low-sodium chicken broth
2 crisp red apples
3 large eggs
Heat oven to 375 degrees F. Oil a 3-quart baking dish. Place the bread on a rimmed baking sheet and bake until dry and beginning to turn golden brown, 20 to 25 minutes. Transfer to a large bowl.
Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add the onions, season with 3/4 teaspoon salt and 1/2 teaspoon pepper, and cook, covered, stirring occasionally, for 10 minutes.
Add the celery and parsnips and cook, uncovered, stirring occasionally, until the vegetables are tender and the onions are beginning to brown, 8 to 10 minutes more.
Stir in the garlic and cook for 1 minute. Add the parsley and sage and cook, stirring, for 1 minute more; remove from heat.
Pour the broth over the toasted bread and toss until nearly absorbed. Add the vegetable mixture and the apples and mix to combine. Fold in the egg, then transfer the mixture to the prepared baking dish. Cover loosely with oiled foil and bake for 25 minutes. Uncover and bake until golden brown, 15 to 20 minutes more.
Cauliflower Stuffing
4 tbsp. butter
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped or thinly sliced
1 small head cauliflower, chopped
1 c. chopped mushrooms
kosher salt
Freshly ground black pepper
1/4 c. chopped fresh parsley
2 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
1/2 c. vegetable or chicken broth
In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
Serve
Four Cheese Spaghetti Squash
4 spaghetti squash, halved
· 1/4 c. extra-virgin olive oil
· kosher salt
· Freshly ground black pepper
· 3 tbsp. butter
· 3 cloves garlic, minced
· 3 tbsp. All-purpose flour
· 1/2 c. milk
· 1/2 c. low-sodium chicken broth
· 1/2 c. shredded mozzarella
· 1/2 c. shredded Parmesan
· 1/3 c. shredded provolone
· 1/3 c. shredded fontina
· Chopped fresh parsley, for garnish
Preheat oven to 400°. On a large rimmed baking sheet, brush squash (cut side up) with olive oil and season generously with salt and pepper. Bake until tender, 45 minutes.
Heat broiler.
Make sauce: In a large skillet over medium heat, melt butter. Add garlic and cook until fragrant, 1 minute, then stir in flour and whisk until golden, 2 minutes. Stir in milk and broth and whisk until combined, then stir in cheese, reserving 1/2 cup for topping. Whisk constantly until creamy.
Scoop out spaghetti squash from skin and add to skillet. Stir until completely combined, then return to squash boats.
Top with remaining cheese and broil until golden.
Garnish with parsley and serve.
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