By Keri Smith, MS RD CD BC-ADM CDCES
Spring is just around the corner and with it, loads of fresh fruits and vegetables will be in season. In the meantime, we can still enjoy fresh produce such as kale, carrots, sweet potatoes, varieties of winter squash, Brussels sprouts, leeks, onions, and parsnips.
Check out the recipes below using some of these March seasonal vegetables!
Bacon & Brussels Sprout Salad
INGREDIENTS
For the dressing:
-juice of one lemon
-juice of one orange
-2–3 tablespoons apple cider (not vinegar, just regular apple cider)
-1 shallot, minced
-½ cup olive oil
-½ teaspoon salt and pepper to taste
For the salad:
-4 dozen Brussels sprouts
-1 cup almonds
-6 slices cooked bacon, crumbled or chopped
-1 cup grated Parmesan cheese
INSTRUCTIONS
Combine lemon juice, orange juice, apple cider, and shallots in a small bowl. Add the olive oil in small amounts at a time while whisking. Whisk for a minute or two, until it becomes creamy.
Slice the brussels sprouts thinly (can use a mandolin). This works best when you hold the stem, slice from the top, stop with a little bit left at the bottom, and discard the remaining bottom stem part. The thinner the shreds, the better the salad! Toss the shreds and loosen them with your fingers to separate.
Pulse the almonds in a food processor or finely chopped.
Toss the Brussels sprouts, almonds, bacon, cheese, and dressing together. Serve immediately or within a few hours of tossing.
(Recipe from Pinch of Yum website)
Curried Carrot Soup
INGREDIENTS
-1 tablespoon olive oil
-1 teaspoon mustard seed
– ½ yellow onion, chopped (about ½ cup)
-1 pound carrots, peeled and cut into ½-inch pieces
-1 tablespoon plus 1 teaspoon peeled and chopped fresh ginger
-½ jalapeno, seeded
-2 teaspoons curry powder
-5 cups low-sodium chicken stock, vegetable stock, or broth
-¼ cup chopped fresh cilantro (fresh coriander), plus leaves for garnish
-2 tablespoons fresh lime juice
-½ teaspoon salt (optional)
-3 tablespoons low-fat sour cream or fat-free plain yogurt
-Grated zest of 1 lime
INSTRUCTIONS
In a large saucepan, heat the olive oil over medium heat. Add the mustard seed. When the seeds just start to pop, after about 1 minute, add the onion and sauté until soft and translucent, about 4 minutes. Add the carrots, ginger, jalapeno, and curry powder and sauté until the seasonings are fragrant; about 3 minutes. Add 3 cups of the stock, raise the heat to high and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the carrots are tender; about 6 minutes.
In a blender or food processor, puree the soup in small batches until smooth and return to the saucepan. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.
Stir in the remaining 2 cups of stock. Return the soup to medium heat and reheat gently. Just before serving, stir in the chopped cilantro and lime juice. Season with salt, if desired. Ladle into warmed individual bowls. Garnish with a drizzle of yogurt, a sprinkle of lime zest, and cilantro leaves.
(Recipe from Mayo Clinic website)
Sweet Potato and Squash Pie
INGREDIENTS
-1 sweet potato (about ¼ pound), peeled, cooked
-1 buttercup squash (about 2 ½ pounds), peeled, seeded, cooked
-½ cup silken tofu
-½ cup soy milk
-¼ cup egg whites
-¼ cup rye flour
-½ teaspoon each clove, cinnamon, nutmeg, and vanilla extract
-1 teaspoon fresh grated ginger
-1 teaspoon orange zest
-3 tablespoons honey
-1 frozen pre-made 9-inch pie shell
INSTRUCTIONS
Heat oven to 300 F.
Puree sweet potato and squash in a food processor. Place in a large bowl. Add remaining ingredients and mix together until smooth and well-combined.
Place pie shell on a sheet pan. Pour mixture into pie shell and bake for 45 to 55 minutes or until the internal temperature is 180 F.
(Recipe from Mayo Clinic website)
