Page 19 - Florida Sentinel 8-18-17

Recipes
Mint: Great in salads, on pasta or in couscous. It’s tasty with car- rots, peas or broad beans.
Rosemary: Add to roast or grilled meats, bread, homemade pizza, tomato sauce, beans, potatoes or egg dishes.
Nutmeg: Add nutmeg with black pepper to homemade white and cheese sauces. It also adds warmth and flavour to homemade potato, cabbage and cauliflower soups.
Basil: Perfect for pesto, marinades, dressings, sauces, sand- wiches, soups and salads.
Chilli/Cayenne: It works well in most dishes, including veg- etable or seafood stews or vegetable soup.
Eat seasonally.
Rely on the season’s freshest produce for more flavor satisfaction. This month, that means leafy greens and root vegetables, which are naturally low in sodium and high in potassium. Because they’re fresh, the flavor will be at its best.
Watch for salty soups.
Canned soup is often very salty, so start making your own (freeze extra for busy nights). But know that store-bought broths can be high in sodium. Use reduced-sodium versions—it’s an easy switch.
Roasted Olive Oil Potatoes
10 red potato cut into wedges 2 tablespoons olive oil
1 tablespoon minced garlic 1/2 teaspoon
freshly ground black pepper
1 tablespoon olive oil
2 teaspoons fresh thyme leaves
Directions: Preheat oven to 450°.
Place potatoes on a jelly-roll pan; drizzle with olive oil, and
sprinkle with garlic, and pepper.
Toss well to combine.
Bake at 450° for 55 minutes or until potatoes are browned
and tender.
Remove from the oven.
Drizzle potatoes with truffle oil, and sprinkle with thyme. Toss gently to combine.
Vegetable Or Chicken Soup With No Salt
6 cups no-salt-added chicken stock (see other recipe com- ing soon)
2 cups water (purified)
1 tablespoon olive oil 1 small vidalia onion 2 carrots
2 stalks celery
2 (15 ounce) cans no-salt- added diced tomatoes, in-
cluding juice
2 cups frozen no-salt-added peas
2 cups corn (buy 3 ears)
2 cups green beans (buy 3 large handfuls)
1 medium yukon gold potato 1(15 ounce) can no-salt-added black beans or 1 (15 ounce) can no-salt-added navy beans or 1 (15 ounce) canother no- salt-added beans, drained, rinsed
3 ounces no-added-salt tomato paste
1 teaspoon black pepper
2 cups diced cooked chicken (optional)
Directions: Make chicken stock.
Add olive oil to soup pot.
Chop onion, carrots, and celery.
Heat olive oil over medium heat.
When hot, add onion, carrots, and celery.
Saute until softened.
Add chicken stock and water and increase heat to high. Add remaining vegetables except tomato paste.
Bring to a boil.
Reduce heat to medium-low and simmer uncovered for 1
hour, stirring occasionally.
Mix tomato paste in 1/2 cup of the broth and add to soup. Add black pepper.
Increase heat to high to return to simmer, then reduce to medium-low.
Simmer for another 30 minutes, stirring occasionally. Add chicken, if using, and cook for 5 minutes.
Set aside enough soup for rest of week.
Freeze remaining soup in one cup containers for future use.
Roasted Green Beans And Garlic
1 pound green beans, trimmed
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
Directions: Preheat oven to 450°F. Toss green beans with olive oil on large rimmed baking sheet.
Roast until browned and almost tender, stirring oc- casionally, about 10 min- utes.
Sprinkle beans with gar- lic and pepper; toss to com- bine. Continue roasting until beans are tender, about 2 minutes longer.
Transfer to bowl.
FRIDAY, AUGUST 18, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B