ROASTED AUTUMN VEGGY DELIGHT
1 pound small red-skinned potatoes, quartered
2 cups peeled butternut squash, cut into 1/2-inch chunks
2 large carrots (purple or orange), peeled and cut into 1/2-inch-thick diagonal slices
2 parsnips, peeled and cut into 1/2-inch-thick diagonal slices
1 rutabega, peeled, cut into 1/2-inch cubes
2 to 3 cups packed kale, rinsed and chopped
3 tablespoons olive oil
1 tablespoon chopped fresh rosemary
1 cloves garlic, minced
sea salt and freshly ground black pepper, to taste
Preheat the oven to 450°F. Lightly oil two large, rimmed baking sheets.
Combine the vegetables, olive oil, rosemary, garlic, salt, and pepper, to taste, in a large bowl and toss by hand to coat. Spread the mixture evenly onto the baking sheets and bake for 15 minutes on separate oven racks. After 15 minutes, stir the vegetables with a spatula and return to the oven, switching the rack position of the sheets. Bake for 15 minutes more, or until the vegetables are tender and browned.
YIELD: Makes 6 servings.
Dried Fig and Apple Butter
- 10 dried figs, stems removed, coarsely chopped
- 4 apples, peeled, cored, diced
- 1/2 cup apple cider or juice
- 1 tablespoon finely chopped crystallized ginger
1. Combine figs, apples, cider and ginger in a saucepan and bring to a boil. Reduce heat and simmer, stirring occasionally, until apples soften, 10 to 20 minutes.
2. Partially cover and continue to cook, stirring occasionally, until apples are mushy and falling apart, 20 to 35 minutes longer. Puree in batches in a blender. Cool completely, transfer to an airtight container and refrigerate for up to 1 week.
In the U.S. there are more than 100 varieties of potatoes. Each of them fit into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. If you want to learn more about potato varieties, follow the link below!
Vegetable Quinoa Croquettes
Makes 16 croquettes
1 cup dry quinoa
8 oz. sweet potato, peeled, diced, steamed, mashed
8 oz. white potato, peeled, diced, steamed, mashed
1 cup red onion, finely diced
½ cup red pepper, finely diced
4 cloves garlic, crushed
2 tbsp. olive oil plus 1 tbsp. to brown the croquettes
1/3 cup fresh cilantro, chopped
14 oz. white beans, drained and rinsed
1 tsp. dried Italian seasoning
1 tsp. ground cumin
Juice of one lime
1 tsp. sea salt
1. Cook quinoa in 2 cups water, yielding 3 cups cooked quinoa, cooled.
2. In a large mixing bowl, combine the cooked quinoa, mashed sweet potato, and mashed white potato.
3. Sauté the onion, red pepper, and crushed garlic in 2 tbsp. olive oil for 2 – 3 minutes until translucent. Allow to cool, then add to the mixing bowl.
4. Add remaining ingredients to the bowl. Stir or combine by hand.
5. Heat olive oil in sauté pan over medium heat. Form mixture into croquettes and gently turn into the pan.
6. Heat through while browning gently on both sides. Remove from heat and slide directly onto a dining plate. Repeat until you have enough for you and your dinner crowd.
7. These patties are tender and fragile, so handle them as little as possible by turning them onto a dinner plate directly from the sauté pan if possible for the nicest presentation.
Roasted Yams with Sunflower Seed Sauce
2 large yams or sweet potatoes, quartered lengthwise
2 tablespoons maple syrup
2 tablespoons extra virgin olive oil, divided
1 1/2 teaspoons red pepper flakes
sea salt & freshly ground black pepper
Sunflower Seed Sauce
1/2 cup raw sunflower seeds, soaked in water overnight
1/2 cup coconut milk
1 tablespoon extra virgin olive oil
1 teaspoon agave nectar
1/2 teaspoon sea salt
Preheat oven to 425 F. Toss yams with maple syrup, 1 tablespoon extra virgin olive oil, and red pepper flakes. Season generously with sea salt and black pepper.
Heat a cast iron skillet or any oven safe skillet over medium-high heat with remaining tablespoon of olive oil. Once skillet is very hot, place yams cut side down and allow to brown for 3 – 5 minutes. Flip yams to other side and place skillet in oven. Roast for 25-30 minutes, until yams are fork tender and well browned on all sides.
Sunflower Seed Sauce
While yams are roasting, combine all ingredients for the sauce, in a high speed blender. Blend until very smooth, approximately 1 1/2 minutes. Place sauce in the refrigerator and allow to cool as it will be warm from blending.
To serve sweet potatoes, transfer to a serving platter, drizzle liberally with sauce and garnish with cilantro. Serve warm.
Remaining sauce will keep in the refrigerator for up to a week.
Adapted From:Almost Vegan
As a runner, your diet and nutrition are important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates – The Runner’s Best Energy Source
As a runner, carbohydrates should make up about 60 – 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain bread are good carb sources. More…