Mmm…Maple Roasted Root Veggies
Try this medley of root vegetables, roasted to perfection with a tad of maple syrup! Try Brussel’s sprouts, carrots, sweet potatoes, turnips, parsnips, butternut squash, beets, or whatever you have on hand! Quick, easy, delicious, and nutritious!
Maple Roasted Root Vegetables
Print recipe
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 35 minutes |
| Total time | 45 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Salad, Side Dish |
| Misc | Child Friendly, Pre-preparable, Serve Hot |
A medley of root vegetables, sweetened with a tad of maple syrup!
Ingredients
- 1 Large Sweet potato
- 2 cups Brussel's sprouts
- 2 Large Carrots
- 1 Large Parsnip
- 3-4 teaspoons Olive Oil
- 1/2 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 2 tablespoons Maple Syrup
Directions
| Step 1 | |
| Preheat oven to 450F. Halve Brussel's sprouts, and cube all other vegetables into ~1/2 inch slices. | |
| Step 2 | |
| Spray a 13x9inch baking dish with cooking spray. Add all chopped vegetables, salt, pepper, and olive oil. Toss to coat. | |
| Step 3 | |
| Bake for about 10 minutes. Drizzle with syrup and bake for an additional 20 minutes, stirring once during. Enjoy! | |
Beans, beans, they’re good for your heart, the more you eat the more you…
…start lowering your blood pressure and coronary heart disease risk!
Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:
http://www.sciencedaily.com/releases/2012/10/121022162546.htm
Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!
Easy Vegetarian Three-Bean Chili
| Serves | 8 (1 cup) |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Vegan, Vegetarian |
| Meal type | Main Dish, Soup |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Website | CookingLight |
This quick and easy vegetarian chili recipe is loaded with heart smart beans!
Ingredients
- 1 tablespoon vegetable oil
- 2 cups chopped onion
- 1/2 cup yellow bell pepper, chopped
- 1/2 cup green bell pepper, chopped
- 2 cups cloves garlic, minced
- 1 tablespoon brown sugar
- 1 1/2 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 (16oz) cans stewed tomatoes, undrained
- 2 (15oz) cans black beans, rinsed and drained
- 1 (15oz) can kidney beans, rinsed and drained
- 1 (15oz) can pinto beans, rinsed and drained
Directions
| Step 1 | |
| Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes. | |
Chile, Tomato, and Rice Soup- A twist on a family classic
- On October 16, 2012
- By Lindsay
- In Appetizers, Gluten-Free, Quick and Easy, Recipes, Salad/Vegetables, Sides, Soup, Vegetarian
0
Chile, Tomato, and Rice Soup
| Serves | 8 |
| Prep time | 10 minutes |
| Cook time | 1 hour, 30 minutes |
| Total time | 1 hour, 40 minutes |
| Dietary | Gluten Free, Vegetarian |
| Meal type | Appetizer, Lunch, Main Dish, Side Dish, Soup, Starter |
| Misc | Pre-preparable, Serve Hot |
This is a simple soup to make for the family. A twist on the classic tomato and rice soup- with an extra kick!
Nutritional Information per serving:
Calories 100; Fat 4g (sat 0.5g); Carbohydrate 14g; Sodium 450mg; Protein 3g; Cholesterol 0mg; Fiber 2g
Food Groups per serving:
1 vegetable, 1 fat, 1 carb choice
Ingredients
- 1 (35 oz) can peeled tomatoes in juice, drained and chopped
- 1 Large onion, chopped
- 1 green bell pepper, seeded and chopped
- 1 fresh hot chile pepper (such as jalapeno), seeded and minced, or to taste
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 2 quarts Pacific Brand fat-free & cholesterol-free chicken broth or vegetable broth
- 1 tablespoon dried marjoram
- 1/3 cup long-grain brown rice
- 1/4 cup chopped fresh cilantro
Directions
| Step 1 | |
| In a blender or food processor fitted with the metal blade, process the tomatoes, onion, bell pepper, chile pepper, and garlic until smooth. In a large soup pot, heat the oil over medium heat. Add the tomato mixture and cook, stirring often, until thickened, about 5 minutes. Stir in the stock and marjoram and bring to a simmer over high heat. Reduce the heat to low and simmer for about 1 hour. | |
| Step 2 | |
| Add the rice, cover, and continue simmering until the rice is tender, 15 to 20 minutes. Stir in the cilantro and serve the soup hot. | |
Blueberry Oatmeal Bars with a Sneaky Spinach Spike
- On October 16, 2012
- By Lindsay
- In Breakfast, Desserts, Fruits, Quick and Easy, Recipes, Salad/Vegetables, Vegetarian
- 0
Blueberry Oatmeal Bars
| Serves | 12 |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Vegetarian |
| Meal type | Dessert |
| Misc | Child Friendly |
| From book | Adapted from Deceptively Delicious |
These blueberry oatmeal bars have a hidden ingredient...spinach! You would never know that these decedant dessert bars have an extra boost of nutrients!
Ingredients
- Nonstick cooking spray
- 2 cups old-fashioned oats
- 1 1/4 cup all-purpose flour
- 1/2 cup sugar
- 1/2 teaspoon cinnamon
- 1/4 teaspoon baking powder
- 1/4 teaspoon salt
- 1 teaspoon vanilla extract
- 1/3 cup walnuts, chopped
- 3/4 cups Smart Balance spread
- 1 cup low-sugar blueberry preserves
- 1/2 cup spinach puree
Directions
| Step 1 | |
| Preheat oven to 375F. Spray an 8x8-inch pan. | |
| Step 2 | |
| In a large bowl, combine the oats, flour, sugar, cinnamon, baking powder, salt, vanilla, and nuts. Quickly cut margarine into dry ingredients until mixture is no longer powdery, do not over mix. | |
| Step 3 | |
| Set aside ½ of oat mix; press the rest firmly into pan. Bake until lightly brown on edges ~15 mins (not fully baked). | |
| Step 4 | |
| Mix the puree and the preserves in a small bowl. Spread the mixture over the partially baked layer, then sprinkle with the reserved oat mix. Bake until topping is slightly brown ~25 mins. Let cool before cutting. | |