Healthier Baked & Roasted Christmas Tubers & Roots!

Healthy Recipes

Serves: 4
Prep: 25-30 mins (Dependant upon skill and/or the number of kitchen helpers!)
Baking/Roasting: ≤45 mins
Type: Side Dish
Tools: 1 Large pot, vegetable peeler, sharp knife, 2 baking trays/tins, parchment paper/kitchen foil

Notes:

Would Christmas be the same without some tasty and easily prepared baked/roasted vege?! Nah! Where authentically roasted potatoes might make it to a lot of UK dining tables this Christmas, we have made some healthier ones that everyone can enjoy; ‘Free From’ with a flavourful twist- perfect!

Instead of roasting our potatoes in two inches of oil or goose fat (bleh- no way!), we have coated them in a delicious dressing of rapeseed oil, garlic salt and rosemary! I mean if you’re going to have some ‘baked’ potatoes on Christmas, they’re going to have to be super tasty; a lovely seasoning, slightly crispy skin and fluffy internal texture. 

As for our parsnips and carrots, they were seasoned with oil and maple syrup, but we are opting for some cheeky apricot and ginger (or perhaps spiced plum!) chutney on the big day! Yes, whole-roasted veggies that have with minimal prep, that can look quite ‘chefy’ on your plate when served and are absolutely sweet and delicious! 

Happy cooking and Happy Holidays everyone! 😀 

 

Ingredients

++++++++++++++1kg            Baby New Potatoes (or your favourite roasting potatoes!)
++++++++++++++600g        Parsnips
++++++++++++++600g        Carrots
++++++++++++++2                Sprigs Rosemary
++++++++++++++2-3 tbsp   Rapeseed Oil
++++++++++++++1 tsp          Garlic Salt
++++++++++++++                  Salt
++++++++++++++                  Ground Black Pepper
++++++++++++++1-2 tbsp    Maple Syrup or Apricot and Ginger or (Spiced Plum!) Chutney

 

Directions

1. Wash and scrub the potatoes. Chop any larger pieces into halves or quarters if necessary. Tip: Having your potatoes roughly the same time will help them cook at the same rate!

2. Place the potatoes into a large pot of cold water over a medium heat. Cover with a lid. Bring to the boil. Allow them to cook for 6-8 mins or until just tender. Tip: This is par-boiling, great for cooking ease! 

3. In the meantime, preheat the oven to 200ºC/400ºF. Line two baking trays/tins with some parchment paper or kitchen foil (if necessary).

4. Wash and peel the parsnips. Wash and scrub the carrots. Wash the rosemary, remove its leaves from its stem and roughly chop them. Tip: Save time and bake your root vegetables whole! 

5. Drain the potatoes in a colander. Allow them to dry (just slightly). Place them into a large mixing bowl. Pour over 1-2 tbsp of oil. Add 1 tsp of garlic salt. Add the rosemary. Season it with a pinch of salt and a few grinds of black pepper. Toss to coat. Tip: Looking for a really low-fat option? Spray them (and your root vegetables!) with some low-fat cooking oil instead! 

6. Place the potatoes into one of the baking trays/tins in a single layer. Try and leave as much space as possible between them. Tip: Overcrowding your pan will cause your vegetables to steam rather than roast! 

7. Place the parsnips and carrots onto the other baking tray/tin in a single layer. Pour over 1 tbsp of rapeseed oil and 1-2 tbsp of maple syrup (or chutney). Using your hands, rub and coat the vegetables in the oil and syrup (or chutney). Season it with a few grinds of black pepper.

8. Place the potatoes onto the middle oven shelf and the parsnips and carrots onto the shelf below. Bake/roast the potatoes for 30-40 mins, or until cooked through and lightly browned and crispy; turning/tossing at least once. Bake the parsnips and carrots for 40-45 mins or until tender and lightly browned; turn at least once. Remove.

 

 

 

Enjoy!

 

Refrigerate any leftover veggies in an air-tight and resealable container; reheat (if preferred) and consume within 3-4 days.

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Slow Cooker Root Vegetable Soup w/ Pearl Barley

Healthy Recipes

Serves: 8-10
Prep: 30-60 mins (*Dependant on skill and desired serving size.)
Cooking time: 4-7 hrs (*Dependent on SC setting.)
Type: Main meal
Tools: Colander, chopping board, sharp knife, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, magnesium, potassium, zinc and (per serving) is low in sugar, salt and saturated fats!

This is a great autumnal or winter vegetable-based soup. It’s easy to execute and adapted not only to the season but your taste buds! Our variation contains a great blend of herbs and some delicious (chunky) veggies! 

The peas and pearl barley provide a great source of protein, but feel free to swap them for your favourite type of legume, pulse and/or grain; smoked seitan or tofu would also make a tasty addition! Diet permitting, you could add a little lean beef or chicken (we think that this could also work quite well!). 

We cooked the pearl barley separately and would recommend doing so, unless this is only going to be served as ‘one meal’. We have found in the past that the pearl barley keeps absorbing liquid… so your next day leftovers will be more barley than broth! :/

You’ll find that we initially kept the liquid to a minimum; we were waiting to see how much water was given off in the first 3 hours before adding any more! However, we have advised for everyone to add all of the liquid at start of the cooking process. 

Quick Food Fact: Per serving (based on 10 servings!), this soup provides you with about 3.3 servings of vegetables towards your 5-A-Day!

Happy cooking everyone! 😀

 

We used 1/2 the swede and 1/4 of the cabbage shown here; fresh thyme and rosemary not shown here.

 

Ingredients

Need an easy-print version? Print here. 🙂

 

Directions

Wash and then chop the potato into chunks. Wash, trim the ends and quarter the parsnip. Transfer the potato and parsnip into a slow cooker.

 

 

Wash, peel and chop the swede into chunks. Wash, trim the ends and slice the carrot; transfer the vegetables into the slow cooker.

The only root vegetable we peeled was the swede; it’s time saving, but it also adds some extra nutrients to the soup (just remember to give your veggies a good scrub first)!

 

 

Peel and dice the onion. Wash, remove the stem and core and then roughly chop the bell pepper. Peel and dice the garlic; transfer the vegetables into the slow cooker.

 

 

 

Wash and roughly slice (or shred) the cabbage leaves. Wash the parsley; remove the leaves from its stem and roughly chop them. Remove the rosemary sprigs from its stem and roughly chop them. Remove the thyme leaves from its stem.

 

 

Add the cabbage, parsley, rosemary, thyme, sage, bay leaf, black pepper and 1/2 tsp of salt  into the slow cooker. Add the pearl barley (if applicable*).

*See above notes.

 

 

Prepare the stock. Pour in the hot stock and some (just boiled) water. Cover with a lid. Cook on a high heating setting for about 3.5 hrs or on a low heat setting for 7-8hrs instead.

 

 

When there is about 40 minutes of cooking time left, defrost the peas. Add the corn flour to a small dish with equal parts water; stir into a paste to form a ‘slurry’. Add the peas into slow cooker. Whilst stirring, pour in the slurry. Stir until dissolved and combined. Cover with the lid. Cook for a further 40 mins.

 

 

In the meantime, cook the pearl barley according to the packet instructions.

Ours took 30 mins to cook. NB: We lightly oiled and seasoned the leftover pearl barley to prevent it becoming one, big flavourless blob!

 

 

Stir and season the soup to taste before serving.

 

 

Serve warm. Place some pearl barley into a large serving bowl (if applicable). Ladle the soup over the barley. Stir together. Garnish with some parsley (if preferred).

We served ours with some tasty spirulina-based bread! 🙂

 

 

Enjoy!

Curried Parsnip Soup (V, GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 50 minutes

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, calcium, iron, no added sugars and is low in fats!

This soup has a lovely creamy texture and has a naturally sweet and very satisfying taste. The parsnips work great as a ‘blank canvas’- absorbing all the fantastic spices! 

 

Ingredients:

+++++++++++++++++++++++++1L          Vegetable stock (Low-sodium, DF, GF)
+++++++++++++++++++++++++1L          Water
+++++++++++++++++++++++++1kg       Parsnips
+++++++++++++++++++++++++200g     White onion
+++++++++++++++++++++++++8g          Garlic cloves
+++++++++++++++++++++++++1g          Ground Cumin
+++++++++++++++++++++++++1g          Ground Coriander
+++++++++++++++++++++++++3g          Curry Powder
+++++++++++++++++++++++++               Salt
+++++++++++++++++++++++++               Ground black pepper
+++++++++++++++++++++++++150ml   Soya milk (fortified/unsweetened)

 

 

Nutritional info:

NB: You can reduce the salt content further by: swapping some of the stock with extra water and/or DF milk and by not adding any additional salt (add more spices instead!)to the soup; make sure your spices do not contain any ‘added salt’. 

 

 

Directions:

Place a large, non-stick saucepan over a medium heat. Add the stock and water. Stir together. Bring to the boil.

NB: Our vegetable stock contained turmeric.

 

 

In the meantime, wash, peel, trim the ends and then chop the parsnip into slices. Peel and chop the onion and the garlic.

 

 

 

Add the parsnip, onion, garlic, cumin, coriander and curry powder to the saucepan. Season it to taste with salt and black pepper. Stir together. Cover with a lid. Reduce the heat. Simmer for approximately 10 minutes or until the vegetables are tender. Remove from the heat.

 

 

Allow the soup to cool slightly.

 

 

Transfer the soup into a blender or food processor. Blend until smooth.

NB: You might have to complete this step in batches.

 

 

Transfer the soup back to the saucepan or a large plastic container.

NB: Ours went into this plastic container; lunch prep for the next 3 days! 🙂

 

 

Pour in the DF milk.

 

 

Stir together.

 

 

Place the saucepan over a medium-low heat (if applicable). Heat to warm.

 

 

Serve warm. Ladle into a serving bowl. Garnish with some: herbs, nuts, seeds, croutons or soya yoghurt (if desired).

Ours was garnished with black pepper, dried chives and soya yoghurt.

 

 

Serve with some GF bread or a roll (if desired). 🙂

NB: This represents one portion of  the parsnip soup. We served ours with some low-fat houmous and homemade GF bread!

 

 

 

Enjoy!

 

 

If preferred…

  • Try a different combination of spices and flavours. Make it Moroccan, Thai-flavoured etc!
  • Swap approximately 200g of the parsnips for peeled baking potatoes.
  • Increase the volume of the fortified DF milk for some extra nutrients!