Monday, November 28, 2016

80--- Basic Beet Bisque

Either you love 'um, or you don't. If you love 'um you've got to try this.

Beets are loaded with fiber, manganese, folate, potassium, magnesium, and iron, along with other antioxidants found only in beets (betalains).  I've grilled them, roasted them, and made a salsa from them, but this bisque is easily my favorite use for them. 

Basic Beet Bisque
Serves 5

1 Tbsp butter
6 medium beets, cut into 1-2" cubes (wash them well, no need to peel them!)
Olive oil spray
1 medium red onion, chopped
5 cups low sodium vegetable broth
Dash salt
Dash ground black pepper

Preheat oven to 400 degrees.  Lay beet cubes onto a baking sheet lined with parchment paper.  Spray cubes with olive oil spray, then sprinkle with dashes of salt and pepper.

Place baking sheet into the oven and roast for 30 minutes, or until a fork can easily puncture a cube.

When beets are done, melt butter in a soup pot over medium-high heat.  Add onion and saute until onion is lightly brown and softened, 5-6 minutes.  Pour in broth and add beets.  Bring mixture to a boil, then reduce heat to a simmer and cook for ~10 minutes.

Use an immersion blender to puree the mixture (make sure that you keep the blade in the mixture or you will end up with some slightly intensive cleaning on your hands).  Add additional salt and ground black pepper, to taste.  Serve immediately!

Nutrition Info per 1 1/4 cups: 90 calories, 3 g fat, 2 g protein, 15 g carbohydrate, 4 g fiber, 290 mg sodium

Monday, November 14, 2016

80--- Feta and Chive Mashed Cauliflower

Using cauliflower as a substitute for potatoes is not a new concept.  Cauliflower is more nutrient (vitamin, mineral, and fiber) dense and has fewer carbohydrates and calories.  And the result when mashed is quite similar to it's starchy counterpart. 

If you're trying to make some healthy substitutions to your Thanksgiving dinner, this is a great place to start!

Feta and Chive Mashed Cauliflower
Serves 6

1 large head cauliflower, stemmed and chopped
1/4 cup nonfat Greek yogurt
3/4 cup crumbled feta cheese
2 Tbsp fresh chives, chopped
Dash pepper, if desired

Place the chopped cauliflower into a steamer over boiling water or broth and steam until soft, ~ 25 minutes.

In a large food processor, combine yogurt and feta cheese and mix until whipped.  Add cooked cauliflower, salt, and pepper and mix until a smooth puree is formed.  

Transfer puree mixture into a bowl, and fold in fresh chives.  Serve immediately, sprinkled with crumbled feta cheese if desired.

Nutrition Info per 1/2 cup: 82 calories, 4 g fat, 6 g protein, 8 g carbohydrate, 3 g fiber, 209 mg sodium