Honey–Roasted Parsnips with Sweet Potatoes and Apples

Sneak some parsnips into a mix of familiar foods so your kids can try something new in a likeable way…or try something new like the recipe that follows.

• Canola 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 and cut into bite–size chunks
• 1 Tbsp. canola oil
• 1 Tbsp. honey
• 2 Tbsp. balsamic vinegar, or to taste
• Salt and freshly ground black pepper, to taste

Preheat oven to 375 degrees. Coat casserole dish with canola oil spray and set aside.

In large mixing bowl, place parsnips, sweet potatoes and apples and set aside. In microwave–proof bowl, mix together oil and honey. Place in microwave oven 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 (less than 1 g. saturated fat), 24 g. carbohydrates,
1 g. protein, 4 g. dietary fiber, 91 mg. sodium.

Sweet Potato and Apple Sauté

Apples add crunch and another array of healthy phytochemicals, such as quercetin, to sweet potatoes that are already teeming with health–boosting beta–carotene and fiber. Orange juice sweetens so you don’t have to use sugar.

• 2 Tbsp. canola oil
• 1 lb. sweet potatoes, peeled and coarsely shredded
• 1 Golden Delicious apple, peeled, cored and coarsely shredded
• ? cup orange juice
• ? tsp. ground cinnamon
• ? tsp. ground ginger
• Salt and freshly ground black pepper, to taste

In large nonstick skillet, heat oil over medium–high heat. Add sweet potatoes. Sauté, stirring occasionally until potatoes start to soften, about 4 minutes. Add apple, orange juice, cinnamon and ginger. Cook, stirring occasionally, until potatoes are tender but not too soft, about 4 minutes. Season with salt and pepper. Serve hot or lukewarm.

Makes 4 servings.

Per serving: 206 calories, 7 g. total fat (<1 g. saturated fat), 35 g. carbohydrates,
2 g. protein, 3 g. dietary fiber, 15 mg. sodium.

Green Martian Pellets

Instead of overcooked peas, give kids green soybeans, called “eda–ma–me.” Eaten raw, they’re crunchy and have a mild taste, making them great for room–temperature snacks or a hot side–dish. And they’re full of protective soy compounds called flavonoids. Make their unfamiliarity alluring by using a funny name. A half–cup of cooked edamame contains 11 grams of protein. You can get edmame fresh, still in their pods, so kids can have fun popping them out as a snack. Or try this recipe:

• 1 Tbsp. olive oil
• Dash of dried thyme (optional)
• 2 cups frozen, unshelled edamame
• Salt and pepper, to taste

In medium skillet, heat oil over medium heat. Stir in thyme and edamame. Saute, stirring occasionally, for 5 minutes or until heated through. Add salt and pepper and serve.

Makes 4 servings.

Per serving: 130 calories, 7 g total fat (0 g saturated fat), 9 g carbohydrates,
8 g protein, 4 g dietary fiber, 30 mg sodium.

By AICR.org