Tag Archives: healthy

Roasted Brussels Sprouts With Pomegranate and Hazelnuts

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Brussels sprouts cabbage on old wooden table

Ingredients
1 1/4 pounds Brussels sprouts, trimmed and halved
2 tablespoons canola oil
Kosher salt and freshly ground pepper
3 tablespoons pomegranate molasses
Seeds from 1 pomegranate
1/2 cup coarsely chopped toasted hazelnuts
Finely grated zest of 1 lime
1 tablespoon finely grated orange zest

Directions
Preheat the oven to 375 degrees F.

Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes.

Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.

Recipe courtesy of Bobby Flay for Food Network Magazine

Slimmed Down Green Been Casserole

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Ingredients
3 to 4 medium shallots, in their skins
Kosher salt, plus 1 1/2 teaspoons
1 pound fresh green beans, stemmed, and halved crosswise
1 tablespoon extra-virgin olive oil
8 ounces cremini mushrooms, sliced (about 4 cups)
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups mushroom, vegetable, or chicken broth (see Cook’s Note)
3 teaspoons fresh thyme leaves
Freshly ground black pepper
Vegetable cooking spray
1 cup fresh bread crumbs

Directions
Preheat the oven to 400 degrees F. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.

Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.

In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.

Melt the butter in a small saucepan over medium heat. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes. Pour the sauce over the vegetables and stir to combine evenly.

Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.

Cook’s Note: There has been an explosion of prepared broths on the market. We particularly like the mushroom broth in the aseptic packaging. However, for this recipe, make sure you don’t use an Asian-style mushroom broth. If you can’t find mushroom, a vegetable or chicken broth is a suitable substitute.

Tips: – When sauteing mushrooms, salt them right away–they will release moisture and you can use less oil – 1 cup fresh bread crumbs has less calories than 1 cup dried – Roasting whole shallots is an excellent way to cook them using absolutely no fat.

Dirty Dozen

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Whether you are on a budget and need to prioritize your organic purchases, or you would simply like to know which type of produce has the highest pesticide residues—and which do not—the following guide from the Environmental Working Group will help.

12 Most Contaminated
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes

12 Least Contaminated
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya

Instead of Candied Yams

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A healthy alternative to candied yams, try glazed Sweet

Ingredients:
5 sweet potatoes or yams (about 3 pounds)
Nonstick cooking spray
1/4 cup honey
1 tablespoon cornstarch
1 teaspoon cinnamon
2 tablespoon Smart Balance or other light tubbed butter spread
2/3 cup apricot nectar
1/2 cup finely chopped pecans or walnuts, optional

Directions:
1. Preheat the oven to 350 degrees and mist a 9 x 13-inch baking dish with nonstick cooking spray. Put potatoes in a pot with enough water to cover them by 1 to 2 inches. Bring to a boil and cook for 20 to 25 minutes, until tender. When cool enough to handle, peel and cut into 1/2-inch slices and add to the baking dish.
2. Combine remaining ingredients except nuts in a saucepan over high heat and bring to a boil. Boil for 1 minute, stirring. (Mixture will thicken.) Pour over sweet potatoes and top with nuts, if desired. Bake for 30 minutes.

Recipe: Lauren Schmitt

Pecan Pie vs. Vegan Pumpkin “cheese” Cake

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Instead of Pecan Pie this Thanksgiving, try this vegan pumpkin “cheese” cake!

Ingredients:
Crust:
2 cups walnuts or pecans
1/4 cup agave nectar
1/2 cup dried coconut
1/4 teaspoon sea salt
Filling:
2 cups cashews, soaked for 4 hours
1 can pureed pumpkin or 1 1/2 cups raw pureed pumpkin
6 tablespoons coconut oil, melted
3 tablespoons lemon juice
1/2 cup agave nectar
3 tablespoons coconut water or coconut milk
1 teaspoon vanilla extract
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon cloves
1 teaspoon ground ginger

Directions:
1. In food processor, pulse all crust ingredients together until sticky. Press mixture into a 9-inch springform pan.
2. Blend filling ingredients in a blender until smooth and creamy. If mixture is too thick, add a bit more coconut water. Pour into crust and freeze for 1 to 2 hours, until firm. Slice while frozen and defrost for 1 hour before serving.

Recipe and photo: Melissa Costello