Family Food Experts talk about Cooking with Fall Root Vegetables
This week the Family Food Experts discussed cooking with Fall Root Vegetables. We mentioned how root vegetables make great soups kids are sure to love! Both of theses recipes are perfect to make ahead on the weekend and serve throughout the week when time is tight. Did you miss our show? Listen to our replay on Tuesday, October 9 at 9am EST. Family Food Experts…inspiring families to be healthy with every bite!
Carrot-Ginger Soup with Greek Yogurt
2 pounds carrots, peeled & cut into 2 inch pieces
1 T olive oil, separated
½ tsp. kosher salt
1 tsp. fresh grated ginger
1 shallot, minced
1 garlic clove, minced
6 cups low sodium chicken stock
olive oil non-stick spray
¾ cup non-fat Greek Yogurt
scallions to garnish
Preheat oven to 400 degrees.
Spray sheet pan with nonstick spray. Place carrots on sheet pan and toss in ½ T olive oil and kosher salt. Roast and turn carrots half way through for approximately 35 – 40 minutes allowing carrots to become tender and caramelize. Remove from oven and set aside. In a medium stockpot over medium-high heat, add ½ T olive oil, fresh ginger, shallots and garlic and sauté until shallots are translucent. Add carrots and heat another 1 minute. Puree carrots with chicken broth in a food processor or small blender in small batches. An immersion blender is another option as well. Once pureed, pour soup back into stockpot and simmer until heated through. Pour soup into bowls and top with Greek Yogurt. Swirl 2 T of Greek yogurt into each bowl or leave dollop in the middle. Garnish with scallions. Makes 6 servings
Makes 6 (1 ¾ cups) servings
99 Cal, 2.5g fat, 350mg Sodium, 0mg chol, 4.5g fiber, 3.5g Protein
Roasted Root Vegetables Soup
1 pound carrots, peeled
1 small butternut squash, peeled and seeded
2 small white turnips, peeled
1 large sweet potato, peeled
2T olive oil
½ tsp kosher salt
6 cups less sodium chicken stock, such as Kitchen Basics Chicken Broth (gluten-free) www.kitchenbasics.com
Olive oil nonstick spray
Preheat oven to 400 degrees.
Cut all carrots, butternut squash, turnips and sweet potato into 1-inch cubes. Spray sheet pan with nonstick spray. Place all vegetables on sheet pan and toss in olive oil and kosher salt. Bake for approximately 35 – 40 minutes until tender, turning vegetables half way through. After vegetables are cooked, puree with chicken stock in food processor or blender in small batches. Once pureed, pour soup into medium size pot and simmer for about 20 minutes and heated through.
Garnish with fresh flat leaf parsley or whole-wheat croutons!
Makes 6 (2 cups) servings
Calories 158, Total Fat 4.5 g, Sat Fat, Mono Fat 3.5g, Protein 4.5g, Carb 26g, Fiber 5.5g, Chol 0mg, Sodium 357mg
Tips and Twists:
Many grocery stores sell cut-up butternut squash. It’s a bit more expensive, but great when time is an issue. Add more chicken broth if you desire a thinner consistency. Double or triple the recipe and freeze the leftovers in small single serving containers. Thaw the soup in the refrigerator for future quick, easy meals.
Recipes by Family Food Experts: Kathy Siegel, RD, CDN & Lauren Harris-Pincus, MS, RD find more recipes at www.NutritionBabes.com