Turnip Potato Mash with Roasted Vegetables

standard February 15, 2017 Leave a response

I’ve been making variations on this recipe for years. It started out with baked potatoes that we would top with veggies and some sort of sauce. Then I started scooping out the baked potato flesh and making twice baked potatoes, mixing the veggies and sauce into the potato before baking it again and serving. Then I tossed out the potato skin and just went straight for the mashed potato filling on a plate with the veggie and sauce toppings. Similar to polenta dishes that have veggie and protein additions, this dish is rustic, hearty, simple comfort food. And for those of you who aren’t fans of turnips, cooking and mashing them in with the potatoes adds a richness and depth of flavor without actually having to taste turnip. This also works well for other white root vegetables such as rutabagas or parsnips.

The veggies I used here are from what came in my CSA box. Any combination of veggies you have on hand will work. Because almost any vegetable tastes better when its roasted. Little effort, maximum flavor! For texture, top with a little crunch from pepitas or almonds. Or add a little cheesy flavor with nutritional yeast. My personal favorite is a drizzle of balsamic vinegar to bring out the rich sweetness of the roasted veggies.

Turnip Potato Mash with Roasted Vegetables

Yield: Serves 2

Calories per serving: 363 kcal

Ingredients

  • 3 c yellow potatoes
  • 1 1/2 c turnips
  • 1 c broccoli
  • 1 c mushrooms
  • 1/2 c winter squash
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp Italian seasoning
  • 1/4 c vegetable broth
  • 2 cloves garlic
  • 1 Tbsp nutritional yeast
  • 2 Tbsp olive oil
  • Balsamic vinegar, for serving (optional)

Instructions

  1. Small dice the potatoes and turnips. Place in a large stockpot and fill with water until veggies are just covered. Season with salt and heat over high heat until boiling. Cook until tender. Drain and rinse.
  2. Preheat oven to 400 degrees F. Roughly chop broccoli, mushrooms, and squash. Toss with 1 T olive oil, sea salt, black pepper, and Italian seasoning. Roast for 20-30 minutes, until browned and softened.
  3. While veggies roast, mash potatoes and turnips with vegetable broth, garlic, nutritional yeast, olive oil, and salt and pepper to taste.
  4. To serve, spread turnip potato mash evenly in the bottom of each bowl or plate. Top with roasted veggies. Drizzle with balsamic vinegar if desired.
http://www.neatandnutritious.com/turnip-potato-mash-with-roasted-vegetables/

Nutrition

Per serving: 363 calories, 59 g carbohydrate, 14 g fat, 10 g protein, 539 mg sodium, 8 g sugar

Lightened-Up Veggie Lasagna

standard February 8, 2017 Leave a response

While I am all for all the veggies all the time, pregnancy has made me rethink ways to include veggies into meals. Especially during my veggie boycott phase, where raw or cooked veggies on their own were just not appetizing. Many of us also have picky kids or picky spouses, so getting creative with their veggie intake is always a challenge. The best way to sneak in veggies? Puree them and stir them into delicious sauces, such as Sneaky Shells and Cheese or Pumpkin Alfredo. Another way? Blended into delicious, creamy, rich lasagna. The other benefit of sneaking in all these veggies? Fewer calories and more volume!

There is a layer of sautéed greens and mushrooms in this dish, but if your family doesn’t like either, blend them up with the rest of the veggies and stir them into the sauce. You can also add in crumbled seitan or tempeh for an extra protein boost. Or swap tofu for the cashews in the cheese sauce.

Lightened-Up Lasagna

Yield: Serves 6

Calories per serving: 421 kcal

Ingredients

  • 1 c cashews
  • 1 c unsweetened almond milk
  • 1/4 c nutritional yeast
  • 1 tsp lemon juice
  • 1 tsp garlic powder
  • 1 Tbsp olive oil
  • 1/2 c winter squash
  • 1 c broccoli
  • 1/2 c carrots
  • 1 c mushrooms
  • 4 c spinach or kale
  • 32 oz crushed tomatoes with basil
  • 1 Tbsp Italian seasoning
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 16 oz dry lasagna noodles (I used the no-cook variety to save some time)

Instructions

  1. Soak cashews in 1 c water overnight. Alternatively, soak in 1 c boiling water for 30-60 minutes. Drain and rinse cashews.
  2. In a high speed food processor, combine cashews, almond milk, nutritional yeast, lemon juice, garlic powder, and a pinch of sea salt. Process until smooth. Pour into a container and set aside. Rinse out blender.
  3. Heat olive oil in a large saucepan over medium heat. Add squash, broccoli and carrots and saute until soft. Blend veggies with 1/2 c crushed tomatoes in a high speed blender until smooth. Transfer to a mixing bowl and stir in remaining crushed tomatoes. Set aside.
  4. In same saucepan, add mushrooms and cook until softened and water is released. Add spinach and let wilt. Season with italian seasoning, salt, and pepper.
  5. Preheat oven to 350 degrees F.
  6. In a 9x13 casserole dish, thinly spread 1/4 tomato mixture. Place one layer of noodles on top of sauce. Next add another 1/4 tomato sauce, followed by 1/2 of the spinach and mushrooms. Top with a 1/3 cashew sauce.
  7. Repeat with another layer of noodles, 1/4 tomato sauce, remaining 1/2 spinach and mushrooms, and 1/3 cashew sauce.
  8. For final layer, add noodles, remaining tomato sauce, and cashew sauce. Swirl sauces together, making sure all noodles are covered.
  9. Cover and bake for 30 minutes until bubbly and starting to brown at edges.
http://www.neatandnutritious.com/lightened-up-veggie-lasagna/

Nutrition

Per serving: 421 calories, 68 g carbohydrate, 11 g fat, 14 g protein, 273 mg sodium, 6 g sugar

Mediterranean Chickpea and Kale Calzones

standard January 25, 2017 Leave a response

Focusing on everything “on the go” this week, having quick and easy handheld meals can be extremely helpful, especially if you are juggling a busy work schedule, little kids, or midday appointments. While leftovers, sandwiches, or pre-made salads can be a fast go-to, these calzones also work in a pinch, especially if its chilly outside and you’re craving a hot meal. Full of protein and fiber from the chickpeas, calcium and iron from the kale, and healthy fats from tahini, this is a nutrient-packed meal that works for anyone on the go or as a slow, sit down family meal.

Mediterranean Chickpea and Kale Calzones

Yield: Serves 4

Calories per serving: 501 kcal

Ingredients

  • 1 tsp olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 head kale, shredded (or collard greens)
  • 1 16 oz can chickpeas, drained and rinsed
  • 1/4 c tahini
  • 1 lemon, juiced
  • 1/2 tsp red pepper flake
  • 1 premade pizza dough of choice
  • 2 c marinara sauce (optional)
  • 1 c shredded vegan provolone cheese (optional)

Instructions

  1. Preheat oven to 400 degrees F (or given temp for pizza dough of choice). Line a baking sheet with parchment paper.
  2. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook for 5 minutes or until translucent. Season with salt and pepper to taste.
  3. Add kale to pan and let wilt down. Add chickpeas and stir to combine. Let cook for a few minutes.
  4. Add tahini and lemon juice to pan. Scrape the bottom of the pan to break up any browned bits. Add red pepper flake and season with salt and pepper to taste. Stir to combine.
  5. Roll out dough into four rounds. Divide kale mixture evenly among each calzone, leaving space around the edge to fold over. Top with vegan cheese if desired.
  6. Fold dough over in half, crimping the ends together to seal. You may need a little water to help the dough to stick together.
  7. Cut 2 slits in the top of each calzone. Place on prepared baking sheet and bake for 15-20 minutes, until tops are lightly browned.
  8. Serve with marinara sauce.
http://www.neatandnutritious.com/mediterranean-chickpea-and-kale-calzones/

Nutrition

Per serving (1 calzone, no sauce or cheese): 501 calories, 77 g carbohydrate, 13 g fat, 20 g protein, 922 mg sodium, 6 g sugar