Rapid Refresh & Reboot

Transcription

1 Rapid Refresh & Reboot Sweet Sensation alexandrajamieson.com

2 Easy Sweet Vegetable Recipes How To Store: Refrigerate roots (except potatoes and garlic) for up to three to four weeks. Buy with the greens attached, but once home cut the greens close to the leaf base, but do not cut into the root itself. The greens left attached to a root draw moisture and flavor from them. Look for unblemished bulbs with sturdy, unwilted greens. Roasted Beets: * Roasted beets will keep for three to five days in the refrigerator. 1. Preheat the oven to 425 degrees. 2. Cut the greens away from the beets, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish (or lidded ovenproof casserole dish). 3. Add 1/4 inch of water to the dish. Cover tightly. 4. Place in the oven and roast small beets for 30 to 40 minutes, medium beets (four to six ounces) for 40 to 45 minutes, and large beets (eight ounces or more) for 50 to 60 minutes. 5. They re done when they re easily penetrated with the tip of a knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. Rapid Refresh & Reboot: Sweet sensation 2

3 ROASTED BEET SALAD 4 servings FOR THE DRESSING 2 tablespoons lemon or lime juice 1 teaspoon cumin seeds, lightly toasted and ground Salt and freshly ground pepper 1/2 teaspoon Dijon mustard 1 tablespoon walnut oil 2 tablespoons canola oil For the salad: 1 bunch beets (about 1 pound), scrubbed & roasted as above 1 pink grapefruit 1 medium-size or large ripe but firm Hass avocado, sliced 2 tablespoons slivered fresh basil 1. Mix together the lemon or lime juice, the ground cumin seeds, salt, pepper and Dijon mustard. Whisk in the walnut oil and canola oil. 2. Peel the roasted beets, and slice or cut in wedges. Toss with 2 tablespoons of the dressing. 3. Cut away both ends of the grapefruit so that it sits flat on your work surface. Cut the skin and pith completely away from the fruit, following the natural curve of the fruit from top to bottom. Hold the grapefruit in your hand over a bowl to catch the juice, and cut away each segment from between the membranes. 4. Arrange the beets in the center of a platter, and surround with the grapefruit and avocado slices. Drizzle on the remaining dressing, and drizzle any grapefruit juice in the bowl over the grapefruit and avocado. Sprinkle on the basil, and serve. Rapid Refresh & Reboot: Sweet sensation 3

4 SWEET POTATO FRIES 4 servings * This recipe takes about 1 hour to cook, but it s mostly unattended and very easy. Just make sure you have a timer! The thinner the slices, the faster they cook. Take care not to burn them. INGREDIENTS 2 sweet potatoes with skins on, scrubbed and cut into fries 1. Preheat oven to 450 F. Place the sweet potato slices on a baking sheet lined with foil or parchment paper. 2. Cover the sheet with foil and crimp the edges tightly. Cook for 20 minutes. 3. Remove the fries and uncover. Flip the fries over with a metal spatula, replace the foil and cook for another 20 minutes. 4. Remove the foil and cook for another 15 minutes, until browned. Rapid Refresh & Reboot: Sweet sensation 4

5 CREAMY SWEET POTATO SOUP 6 servings, 30 minutes INGREDIENTS 6 cups water or low-sodium vegetable broth pinch of salt 2 cups peeled and cubed butternut squash soup 6 cups peeled and cubed sweet potato 2 teaspoons dry thyme ¼ teaspoon nutmeg 2 tablespoons nutritional yeast flakes 2 teaspoons apple cider vinegar naturally brewed soy sauce (Shoyu, Tamari, Bragg s or Coconut Aminos) 1. Bring water, squash and a pinch of salt to a boil in a soup pot or sauce pan. Cover and lower heat to a simmer for 5 minutes. 2. Add the sweet potato, thyme, nutmeg, and stir. 3. Bring back to a boil, lower heat and simmer until all the veggies are tender, about 10 minutes. Let soup cool off the heat for 10 minutes. 4. Puree the soup in a blender in batches. Return the soup to the saucepan, add the nutritional yeast flakes and vinegar, and cook for a few minutes on medium heat until heated through. Season with a dash of soy sauce if you desire more seasoning. Rapid Refresh & Reboot: Sweet sensation 5

6 Roasted Cauliflower INGREDIENTS 1 head cauliflower 1. Preheat oven to Slice the head of cauliflower in half and remove leaves. Slice into bitesized chunks, drizzle and toss with olive oil, just enough to coat. Sprinkle with salt and pepper. Place on a lightly greased baking sheet. 3. Roast for minutes, using tongs to turn them halfway through cooking. 4. After cooking, sprinkle with fresh minced parsley if you wish. * Fancy addition: add a teaspoon of crushed cumin seeds before cooking. Rapid Refresh & Reboot: Sweet sensation 6

7 ROASTED BEETS (and other root veggies and tubers) INGREDIENTS 1 bunch beets, greens trimmed and saved for a sauté 1. Slice the stems off the beets and cube into ¾ inch chunks. Drizzle and toss with olive oil, just enough to coat. Sprinkle with salt. Place on a lightly greased baking sheet. 2. Roast for minutes, using tongs to turn them halfway through cooking. 3. Root veggies should be easily pierced with a fork, the outsides should be browned and even lightly caramelized. Rapid Refresh & Reboot: Sweet sensation 7

8 How To Enjoy Sweetness Every Day Almost everyone craves sweets. Rather than depend on sugar, candy bars and desserts, I ve found that if you add more naturally sweet flavor into our daily diet, our craving for sweet treats is reduced. Certain vegetables have a deep, sweet flavor when eaten raw or cooked, like corn, carrots, onions, beets, winter squash and sweet potato. Then there are other, less popular vegetables that are semi sweet like turnip, parsnip and rutabaga. Rapid Refresh & Reboot: Sweet sensation 8