Roasted Fall Medley

 

If you don’t like fennel, just double the onion.

You can also substitute potatoes for the

parsnips and carrots for the squash.

2 parsnips, peeled and cut into 1-inch pieces

3 cups peeled, cubed butternut squash

1 fennel bulb, trimmed, cut into 1-inch pieces

1 onion, cut into wedges

3 Tbs. olive oil

1½ tsp. ground cumin

1 tsp. ground cinnamon

1¼ tsp. chili powder

½ tsp. turmeric

 

Preheat the oven to 450° F (230° C).      Combine the parsnips, squash, fennel, and

onion in a large bowl. Combine the

remaining ingredients in a small bowl.

Sprinkle over the squash mixture and toss

until coated. Spread on a baking sheet.

Roast for 20 to 25 minutes or until the

vegetables are tender. Makes 6 servings.

 

PER SERVING (1 cup)

Calories: 170  Sodium: 30  mg

Total Fat: 7 g  Cholesterol: 0 mg

Saturated Fat: 1 g Carbohydrates: 26 g

Fiber: 6 g  Protein: 2 g

Sweet Potato Pumpkin Soup

 

If you like your soup smooth, purée in a

blender or food processor before serving.

1 Tbs. olive oil

1 cup chopped onion

1 tsp. ground ginger

½ tsp. curry powder

¼ tsp. ground cumin

¼ tsp. ground nutmeg

2 garlic cloves, chopped

2 cups peeled, cubed sweet potato

2 cups lower-sodium, fat-free chicken broth

1½ cups water

1 - 14 fl . oz. (398 mL) can of pumpkin

1 cup 1% milk

3 Tbs. light sour cream

 

Heat the olive oil in a large pot over

medium-high heat. Add the onion and

sauté for 3 minutes. Add the ginger, curry,

cumin, nutmeg, and garlic and cook for

1 minute. Stir in the sweet potato, chicken

broth, water, and pumpkin and bring to

a boil. Reduce the heat and simmer for

15 to 20 minutes or until the sweet potato

is soft, stirring occasionally. Stir in the

milk until heated through (don’t boil).

Ladle into bowls and top each with ½ Tbs.

sour cream. Makes 6 servings.

 

PER SERVING (1 cup)                                              

Calories: 110  Sodium: 230 mg                               

Total Fat: 4 g  Cholesterol: 10 mg

Saturated Fat: 1 g   Carbohydrates: 15 g

Fiber: 4 g  Protein: 5 g         

YUMMY FALL RECIPES TO CELEBRATE THE HARVEST

Recipes from Fall 2005 Nutrition Action Newsletter by the Center for Science in the Public Interest (CSPI)