HEALTHY FOOD: Easy Mix & Match Roasted Vegetables
Healthy Heart
February 08, 2012
This Heart Month we dish-out heart-healthy eating tips and recipes. One risk factor is that being overweight places extra stress on the heart. Losing weight can help reduce high blood cholesterol as well as control high blood pressure and diabetes.High blood pressure can damage artery walls and make the heart work too hard.
Easy Mix & Match Roasted Vegetables
Variety is the spice of life and the key to getting the most from your veggies. This super flexible recipe allows you to make healthy choices based on what's fresh and in season, as well as what type of dish you'd like to prepare. You just start by roasting or grilling a colorful cornucopia of veggies, and then tossing them with your favorite fresh herbs. Delectably delicious on their own, this menu basic of simple roasted vegetables also becomes your go-to for topping a pizza, tossing with pasta or scooping into salads.
Serves 4
•2 pounds vegetables (for example: carrots, white or sweet potatoes, Brussels sprouts, bell peppers, onions, eggplant) cut into uniform wedges, chunks, or slices; green beans trimmed
•1 tablespoon extra-virgin olive oil ¼ teaspoon kosher or sea salt
•¼ teaspoon ground black pepper
•1 tablespoon chopped fresh herbs, such as chives, flat-leaf parsley, thyme, basil
1. Preheat oven to 400°F.
2. In a large bowl, toss the vegetables with oil, salt, pepper and herbs.
3. Spread the vegetables in baking pans just large enough to hold them in one layer, keeping like vegetables together as they cook in the same amount of time. Roast, stirring vegetables occasionally, until they are fork-tender, about 15-30 minutes depending on type and size of vegetables. OR on the grill: toss vegetables with oil, herbs and seasonings, place on grill and turn frequently for even cooking.
Per serving: 105 calories, 2g protein, 17g carbohydrate, 3g fiber, 4g fat, 1g saturated fat, 2g mono fat, 0 mg cholesterol, 194mg sodium (analysis done with ½ pound each of potato, green beans, carrots, red bell pepper).
Use this recipe throughout the year, choosing what’s in season and looks best at the market. Make it fresh by trying 1 or 2 new vegetables each time.
Rustic Fruit Tart
Serves 12
This layered tart is like a bread pudding, making it perfect for dessert or for brunch. It’s full of fruit so serve it up without the guilt. Apples have pectin, a soluble fiber that helps to prevent cholesterol buildup.
Non-stick pan spray
2 tablespoons unseasoned bread crumbs or panko bread crumbs
4 large egg whites (½ cup egg substitute)
¼ cup low-fat half-and-half
⅔ cup granulated sugarpinch of salt
½ teaspoon ground ginger
½ teaspoon cinnamon
2 tablespoons fresh lemon juice
1½ cups all-purpose flour
½ cup dried cranberries
6 cups (about 5 large) mixed apples and pears, peeled and sliced into thin slivers
Preheat the oven to 375°F. Spray a 9-inch round springform pan and lightly dust with bread crumbs or panko.
Beat the egg whites and half-and-half in a large mixing bowl. Beat in sugar, salt, spices, and lemon juice. Add the flour to the milk mixture and mix to form a thick cake batter.
Add the fruit to the batter and mix gently just until the slices are evenly coated. Pour into prepared pan.
Bake at 375°F for about 50 minutes, or until the top is well-browned. Cool in the pan for at least 15 minutes before unmolding. Serve warm or at room temperature.
Per serving: 168 calories, 3g protein, 39g carbohydrate, 3g fiber, 1g fat, 0g saturated fat, 0g mono fat, 0mg cholesterol, 40mg sodium
Be sure to taste the fruit in advance to gauge the need for sugar. Substitute soft fruits such as plums or nectarines as well as various Asian pears and apples.
For more recipes see “The Northwest Guide to Heart-Healthy Living” distributed free at hundreds of local grocery stores by Providence Heart and Vascular Institute: www.oregon.providence.org