Page 22 - Florida Sentinel 12-2-16 Online Edition

Recipes
The holidays are here, and food is one of the main things on everyone’s minds.
We, typically eat too much, drink too much, and don’t exercise to balance it off. So, here are a few healthy recipes to prepare before and after the hol- iday meals to stay on track.
Baked Root Veggies Savory Roasted Root Veggies
You can’t beat Beets for your best health. Beets are a great root vegetable.
Ingredients:
1 cup diced, raw beet
4 carrots, diced
1 onion, diced
2 cups diced potatoes
4 cloves garlic, minced
1/4 cup canned garbanzo beans (chickpeas), drained
2 tablespoons olive oil
1 tablespoon dried thyme leaves salt and pepper to taste
1/3 cup dry white wine
1 cup torn beet greens
Directions:
* Preheat an oven to 400 degrees F (200 degrees C).
* Place the beet, carrot, onion, potatoes, garlic, and garbanzo
beans into a 9x13 inch baking dish. Drizzle with the olive oil, then sea- son with thyme, salt, and pepper. Mix well.
* Bake, uncovered, in the pre- heated oven for 30 minutes, stirring once midway through baking. Re- move the baking dish from the oven, and stir in the wine. Return to the oven, and bake until the wine has mostly evaporated and the veg- etables are tender, about 15 minutes more. Stir in the beet greens, allow- ing them to wilt from the heat of the vegetables. Season to taste with salt and pepper before serving.
This is a
wonderful
way to pre-
pare root
vegetables.
This savory
combina-
tion of pota-
toes, rutabagas, carrots, parsnips and sweet potatoes are easy to cook and good for your body.
Ingredients:
1 pound new potatoes, halved 1/2 large rutabaga, peeled and cubed
1 large sweet potato, peeled and cubed
2 large parsnips, peeled and cubed
2 large carrots, peeled and cubed 3 tablespoons olive oil
3 tablespoons sweet red chili
sauce
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 tablespoon steak seasoning
1 teaspoon ground black pepper
Directions:
* Preheat oven to 375 degrees F (190 degrees C).
* Toss potatoes, rutabaga, sweet potato, parsnips, and carrots with olive oil and chili sauce in a large bowl until coated. Season with onion powder, garlic powder, grill seasoning, and pepper. Toss again until evenly coated, then spread vegetables into a 9x13 inch roasting pan.
* Roast vegetables in preheated oven for 20 minutes, then stir, re- turn to oven, and continue cooking until the vegetables are tender, about 20 minutes more.
Healthy Garden Salad With A Twist Low Carb Cauliflower
Edamame
(green soy-
beans), corn,
cherry toma-
toes and black
beans com-
bine to make a
colorful salad with a light lime vinaigrette dressing. You can’t beat salad to stay on track.
Ingredients:
5 tablespoons red wine vinegar 3 tablespoons grapeseed oil 1/3 cup chopped fresh cilantro 2 limes, juiced
1 teaspoon white sugar
3/4 teaspoon salt
2 cloves garlic, minced
1 (1 pound) package frozen shelled edamame (green soy beans)
3 cups frozen corn kernels
1 pint cherry tomatoes, quartered
4 green onions, thinly sliced 1 (15 ounce) can black beans, rinsed and drained
Directions:
* In a large serving bowl, whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
* Bring a large pot of lightly salted water to a boil. Add the soy- beans and boil for 3 minutes. Add corn to the boiling water and con- tinue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes, green onions and black beans.
* Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.
A great way to add some zip to your cauliflower. This recipe is low-carb and resembles a loaded potato! Very unique and down right tasty!
Ingredients:
1 head cauliflower
1/2 cup sour cream
1/2 cup shredded Cheddar cheese
1 teaspoon dry ranch salad dressing mix (such as Hidden Valley Ranch(R))
1/2 teaspoon onion powder 1/2 teaspoon garlic powder
1 tablespoon butter, cut into small pieces, or more to taste
Directions:
* Preheat oven to 350 degrees F (175 degrees C).
* Place a
steamer
insert into
a
saucepan
and fill
with water
to just
below the
bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until very tender, 15 to 20 minutes. Transfer cauliflower to a bowl, mash, and strain excess water.
* Mix cauliflower, sour cream, Cheddar cheese, ranch dressing mix, onion powder, and garlic pow- der together in a 9-inch baking dish; top with butter.
* Bake in the preheated oven until bubbling, 30 to 45 minutes.
Garden Pasta Salad
A zesty pasta recipe, with lots of crunchy vegetables. It’s nutritious, and filling.
Ingredients:
1 (16 ounce) package uncooked tri-color spiral pasta
1/2 cup thinly sliced carrots
2 stalks celery, chopped
1/2 cup chopped green bell pepper or red bell pepper
1/2 cup cucumber, peeled and thinly sliced
2 large tomatoes, diced
1/4 cup chopped onion
2 (16 ounce) bottles Italian-style salad dressing
Directions:
* Cook pasta in large pot of boil- ing water until al dente. Rinse under cold water, and drain.
* Mix chopped
carrots, celery,
cucumber, green
pepper, tomatoes, and onion together in large bowl.
* Combine cooled pasta and vegetables together in large bowl. Pour Italian dress- ing over mixture and mix well.
Chill for one hour before serving.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, DECEMBER 2, 2016