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Sauces for Spring

Spring is here and it’s time for fresh ideas. Have you ever considered redressing your veggies? Good sauces enhance a vegetables natural flavor while keeping the veggie the ‘star’ side dish. Buttery cheese sauces are tasty but hardly the only option. Why not try these uncooked sauces for a tasty veggie topping or dip:

  • Orange sauce: 3 TB fresh orange juice, 1 TB olive oil, 1/2 tsp grated orange zest, freshly ground salt and pepper to taste. Serve atop cooked carrots, asparagus, beets, sweet potato wedges and other veggies.
  • Yogurt mint sauce/dip: great for drizzling on cooked potatoes and carrots, or serving as a dip for raw veggies. Combine 1 c low-fat Greek yogurt with the juice of 1/2 lemon and 1/2 minced garlic clove. Stir in 4 sprigs of finely chopped mint.
  • Pesto sauce: In a blender, combine 3 cloves garlic with 2 cups firmly packed fresh basil leaves (may use 1/2 basil, 1/2 spinach, if desired) and 1 TB walnuts or pine nuts. With motor running, slowly add 1/4 cup low-fat, reduced-sodium chicken or vegetable broth and 1 TB each olive oil and lemon juice. Finish with 1 TB fresh parmesan cheese and cracked black pepper to taste. Blend again until smooth. Serve over any veggie.

Heart Healthy Comfort Food Recipe Modifications

February is National Heart Health month and what better time than now to modify favorite comfort food recipes to make them healthier. You can still enjoy delicious comforting foods with simple substitutions and add ons that don’t compromise on texture and flavor. Adding pumpkin or butternut squash puree to a Mac ‘n’ cheese recipe increases the amount of dietary fiber, vitamin A (beta-carotene) and potassium content, just to name a few benefits. And it gives the pasta a deep orange-yellow hue. You still use high-quality, all-natural real ingredients.

Mac ‘n’ cheese with a twist

16 oz macaroni or other small pasta
2 TB butter
1 TB arrowroot starch or cornstarch
1 cup evaporated skim milk
1/2 cup either butternut squash puree or pumpkin puree
1 and 1/4 cup sharp cheddar cheese (you can try out reduced fat cheese)
1/4 cup shredded Parmesan or Romano cheese
Pepper, salt and/or a salt free seasoning alternative
Fresh chopped herbs of your choice

Cook pasta according to package directions. Set aside. In a medium saucepan, melt butter and whisk in starch for about 2 minutes. Slowly add evaporated milk, continuing to whisk. Continue cooking and stirring until thickened and lump-free (about 5 minutes). Whisk in squash puree and cheeses. Fold in cooked pasta until well coated. Season and top with herbs.

Baked sweet potato fries

2 medium-large sweet potatoes, cut into 1/4 inch thick lengthwise (French fry style)
2 TB avocado oil
1 TB arrowroot powder or cornstarch
garlic powder, salt and pepper

Line baking sheet with parchment paper and preheat oven to 425 degrees. Toss potatoes with oil and powder/starch. Place the potatoes in rows on the parchment paper, spaced apart (don’t crowd them). Bake for 15 minutes, flip the potatoes, bake for another 15-20 minutes. Take out of oven and season.

Fruity rice pudding

4 cups low-fat milk
1 cup brown rice
2-3 cinnamon sticks
pinch of salt
1/4 cup sugar
1 tsp vanilla extract
pinch of nutmeg
1/4 cup non-fat, vanilla Greek-style yogurt
2 apples, peeled and diced
1 pear, peeled and diced
Ground cinnamon (optional)

In a heavy medium-sized saucepan, bring milk, rice, cinnamon sticks and salt to a simmer. Reduce heat to low. Cover and gently simmer until rice is very tender and milk is almost absorbed (stirring occasionally), about 1 hour. Add sugar, vanilla, nutmeg and stir to blend over low heat until mixture is very thick (about 15 minutes). Remove cinnamon sticks. Stir in yogurt and 3/4 cup of the fruit into the pudding. Transfer to a large bowl. Tope with remaining fruit and sprinkle with cinnamon. Serve warm or cold.

Red cabbage with apples

This recipe combines two nutritious colorful fall favorites, apples and red cabbage (often available year-round). Who says you can’t add a bit of sweetness to make it more fun? The holidays are all about color and flavor. This combination is super-crunchy, sweet and refreshing. You can even serve it warm, if desired.

Ingredients
2 cups apple juice or cider
2 TB apple cider vinegar
1/2 tsp allspice
3 cups red cabbage, shredded
1 cup grated fresh apple (red or pink-hued of your choice)
pinch of salt

In a medium-sized saucepan, bring the juice or cider, vinegar and allspice to a boil. Add other ingredients and simmer for about 30 minutes. Stir occasionally.

Nutrition Facts (per 1/4 recipe)
96 calories
<1 g fat
24 grams carbohydrate
1 g protein
3 g dietary fiber
85 mg sodium