It's summer and the sports season is in full swing! But, don't get into a habit of grabbing fast food, while you are on the run to cheer on your favorite team! Instead, let's "root" for the home team!
This week, we're talking root vegetables! As spring, gives way to summer, these glorious, colorful, nutritious veggies make their first appearance. We want to make the most of the opportunity to serve them to our families, the ultimate "home team".
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Ready? Let's go!
First up to bat: Red Potatoes!
Current Stats:
Potassium = 47%
Vitamin C = 72%
Iron = 12%
Fiber = 5.2 grams
Cholesterol = 0
Fat = .5 grams
Recipe Idea:
Curried potatoes
This taste sensation was the 14 year old sous chef's choice. It combines cooked red potatoes with seasoning, curry powder, nutritional yeast, and non-dairy milk. I could NOT believe how easy it was to make or how delicious it was! The recipe can be found in The China Study All Star Cookbook.
Second up to bat: Beets!
Current Stats:
Serving size - 1 cup
Folate = 34%
Manganese = 24%
Fiber = 3.4 grams
Cholesterol = 0
Antioxidant!
Anti-inflammatory!
Detoxification!
Lowers Blood pressure!
Anti-inflammatory!
Detoxification!
Lowers Blood pressure!
Recipe Idea:
Oven roasted beet packets
I created this method of roasting beets to eliminate much of the red mess on pans and kids' clothing. As an added bonus, children love getting their own, personal packet of beets to put on their plate.
Simply wash and cut beets. Then, set on large squares of foil. If the beets are large, quarter them. Use 1 cup of beets per square of foil Fold foil over to form a packet. Place, seam side up, on baking pan. Roast at 400 degrees for 40 minutes. Beets are done with pierced easily with a fork.
Greens reminder!
Don't discard those beet greens! Cut them into bite-sized pieces and saute them with a little water until bright green. The greens will wilt as you cook them. Don't worry! It's normal for them to get much smaller. You can add some onion and garlic to the pan at the beginning of the cooking process if you want and then add the beet greens after the onions and garlic are softened. Honestly, I just like them cooked plain. You can add a splash of lemon juice to the finished greens, or (as we did in my childhood) a splash of white vinegar. Don't overcook them or they will get mushy.
Recipe Idea:
This recipe comes from a website the I newly discovered: Healthy Slow Cooking. Author, Kathy Hester, is a genius when it comes to putting spice mixtures together to create new and interesting dishes.
Kathy says to make this recipe with kale. But, shhhh... Don't tell her, but it works with beets greens as well. This simple, weeknight meal goes together in about 30 minutes.
$50 Weekly Menu Post!
In fact, my sister, Robin, is a taste tester for Kathy Hester's newest cookbook, which will soon be released. Robin was in town last week, visiting from Alabama. We cooked up a storm, test tasting and rating recipes. Be watching! I'll be releasing a post next week with a $50 menu plan, created from recipes from the website and Kathy's cookbooks.
Third up to bat: Carrots!
Current Stats:
Serving size - 1 cup
Rich in beta-carotene
Vitamin A = 113%
Biotin = 20%
Fiber = 2.8 grams
Cholesterol = 0
Vitamin A = 113%
Biotin = 20%
Fiber = 2.8 grams
Cholesterol = 0
Retain 75% of nutrients when quick-steamed for 5 minutes
Recipe Idea:
Rainbow Vegetable Rice Pilaf
I mentioned earlier in this post that while my sis and I were in town we road tested some recipes for Kathy Hester's new cookbook. This was one of them. It was absolutely delicious! We began with a HUGE bowl of riced cauliflower, broccoli, cabbage, and carrots. The recipe made 15-20 cups of riced vegetables!
We then divided that batch in half, creating "cheesy" riced vegetables with one half and this recipe (vegetable rice pilaf) with the other half. This served us for two nights and was very versatile. In the photo, you see it served over hot cooked whole oat groats. It would be equally good over rice or rolled up as filling in a tortilla.
Once again, here's a link to Kathy's website. You can find info. there on the soon-to-be-released cookbook. REMEMBER: Be watching next week for my post: "Cookin' with My Sister: Feeding my Family on $50"! This post contains many more recipes from Kathy's website and upcoming cookbook.
Fourth up to bat: Green Onions!
Yes! Green onions deserve their own shout-out! Depending on your locale, you may refer to them as scallions or spring onions. I absolutely adore them! They are one of the first veggies to be ready to harvest in the spring and are always a welcome sight in our home.
Current Stats:
Serving size - 1 cup
Vitamin K = 259%
Vitamin C = 31%
Folate = 16%
Cholesterol = 0
The sous chef and I created this recipe for a ladies' tea at our church. I got many requests for the recipe at the end of the event. The dressing features: lemon juice, balsamic vinegar, and ginger. Yum! While you are checking out the recipe, click on the "cheap eats" tag at the bottom of the post. It will show you links to all the rest of our exclusive Cheap Eats recipes!
Conclusion:
You can't go wrong including a rainbow of root vegetables in your diet. They provide you with protection from heart disease, cancer, high blood pressure, and much more!
To access all the posts in the CSA Series, click on the CSA label at the end of this post.
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Do all to the glory of God,
Hope
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