Roasted Vegetables with Fresh Herbs

Ingredients:

  • 4 medium carrots (any combination of red, orange, purple or yellow), peeled and sliced 1/4-inch-thick on the diagonal
  • 2 large parsnips, peeled and sliced 1/4-inch-thick on the diagonal
  • 1 medium head of cauliflower, cut into 1 inch florets
  • 1 small butternut squash, peeled, seeded and cut into 1-inch dice
  • 1 pound Brussel sprouts; cleaned, trimmed and halved
  • 1/3 cup extra virgin olive oil
  • 10 fresh sage leaves, chopped
  • Leaves from 5 fresh thyme sprigs
  • Leaves from two, 6-inch fresh rosemary sprigs
  • Kosher salt and fresh ground pepper to taste

Directions:

  1. Preheat oven to 425 degrees.
  2. In a large bowl, toss the vegetables with the olive oil, sage, thyme and rosemary. Season with salt and pepper.
  3. Spread the vegetables on a large rimmed baking sheet. For optimal roasting, vegetables should not be touching each other.
  4. Roast for 50 minutes, tossing once halfway through, until the vegetables are tender and golden.
  5. Serve hot on a platter or at room temperature. Vegetables that are cut in similar sizes will roast more evenly. Leftovers are excellent as a snack, on a salad or in an omelet. Enjoy these colorful vegetables with powerful nutritional benefits!

Try this phytochemical rich recipe that has the potential to stimulate the immune system, slow the growth rate of cancer cells and prevent DNA damage that can lead to cancer.


RECIPE ADAPTED FROM FOOD AND WINE
CULINARY NOTES BY: JANE KEY RD LD, CC, MAPLE TREE DIETITIAN, CHEF

Pumpkin Banana Muffins

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Ingredients:

  • 2 bananas
  • 1 cup pumpkin puree
  • 2 eggs
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ cup brown sugar
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • 1 cup white flour
  • ¼ cup unsweetened applesauce

Instructions:

  1. Preheat oven to 350 degrees F. Line muffin tin with liners.
  2. In a large bowl, whisk together the flours, sugar, baking powder, baking soda, cinnamon and pumpkin pie spice.
  3. In a separate bowl, whisk the bananas, pumpkin, applesauce, eggs and vanilla until well blended.
  4. Add banana mixture to flour mixture and gently fold until combined.
  5. Divide mixture into 12 muffin cups.
  6. Bake 13-15 minutes or until toothpick comes out clean.

Makes 12 muffins.