foodconsumer.org: Healthy Recipes Just for Kids: Honey–Roasted Parsnips with Sweet Potatoes and Apples

Healthy Recipes Just for Kids: Honey–Roasted Parsnips with Sweet Potatoes and
Apples
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admin on 11/04/2009 23:19:00
 
HEALTHY RECIPES JUST FOR KIDS
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.
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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 (