Roasted Vegetables

Roasted Vegetables

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 1 cup
Serving Size 1 cup

Ingredients

1 cup fresh vegetables per person (choose one vegetable or a mix of several – see list below)
1⁄2 teaspoon vegetable oil (per cup of vegetables)
sprinkle of salt and pepper

Directions

1. Wash vegetables, peel if desired, and cut into similar sized pieces. Smaller pieces (about 1/2 inch thickness) brown more and cook more quickly. Long thin pieces (asparagus or beans) can be left whole.
2. Preheat oven to 425 degrees.
3. Prepare a baking sheet that will hold the vegetables in a single layer. A metal baking sheet without sides allows more browning. A covering of foil will make cleanup easy.
4. Toss the vegetable pieces with just enough oil to make them shine.
5. Spread the vegetables on the baking sheet in a single layer.
6. Roast until tender and slightly browned on the edges. Baking time will depend on the thickness of the pieces. Thin pieces (asparagus or beans) may take 5 minutes; pieces about 1/2 inch thick take about 15 minutes.
7. Stir or turn about halfway through the roasting to obtain more even browning.
8. Remove to a serving dish and sprinkle lightly with salt or seasoning of your choice.
9. Refrigerate leftovers within 2 hours.

Notes

• Try vegetables like: beets, Brussels sprouts, carrots, onions, sweet potatoes, peppers, asparagus, broccoli, cauliflower, green beans, squash and more.
• Try additional seasonings like: thyme, rosemary, oregano, balsamic vinegar, and lemon juice.

Tropical Beets

Tropical Beets

Prep time: 5 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/3 cup

Ingredients

2 Tablespoons brown sugar
1 Tablespoon cornstarch
1⁄4 teaspoon salt
1 can (8.75 ounces) pineapple tidbits in 100% juice
1 Tablespoon margarine or butter
1 1⁄2 cups sliced beets, cooked from fresh (5 beets, 2" diameter sphere) or canned/drained (most of a 15 oz can)

Directions

1. In a small saucepan combine sugar, cornstarch and salt. Stir in pineapple tidbits with juice.
2. Cook over medium heat until mixture boils and thickens, stirring occasionally.
3. Add margarine or butter and beets. Cook until heated through, about 5 minutes. Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Beet and Carrot Salad

Beet and Carrot Salad

Prep time: 15 minutes
Cooking time: 5 minutes
Makes: 4 servings
Serving Size 2/3 cup

Ingredients

1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 3⁄4 cups beets (bite sized pieces), cooked from fresh or canned/drained

Directions

1. Cook carrots (if desired) until just tender. Try microwave or steaming.
2. In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Beet Dip

Beet Dip

Prep time: 10 minutes
Makes: 16 servings
Serving Size 2 Tablespoons

Ingredients

2 cans (14 ounces each) beets, drained or 3 cups cooked fresh beets
1⁄4 cup lemon juice
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 teaspoons ground cumin
1⁄4 teaspoon each salt and pepper
2 Tablespoons sesame tahini (optional)

Directions

1. In a blender or food processor, combine beets, lemon juice, garlic, cumin, salt, pepper and tahini, if desired. Blend until smooth. For a thinner consistency, add 1 to 2 tablespoons water or beet juice.
2. Cover and refrigerate until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Serve with carrot, celery or jicama sticks.
• Make a chunky version if you don’t have a blender or food processor; mash beets with a potato masher or fork to desired consistency.  Add remaining ingredients and water or beet juice if needed.

Un-beet-able Berry Smoothie

Un-beet-able Berry Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup

Ingredients

1 cup pineapple juice
1 cup low-fat or nonfat vanilla yogurt
1 cup fresh or frozen strawberries
1⁄2 cup fresh or frozen blueberries
1⁄2 cup canned sliced beets, drained

Directions

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a thicker smoothie, use frozen fruit instead of fresh fruit.
• Use plain yogurt and 1/2 teaspoon vanilla
• Add a banana.