What to eat, when you’re not eating Eat Water : Part 1

Now that fall is here, seasonal veggies like pumpkins, turnips, Brussels sprouts, squash, and apples are back in food fashion (if one may say so). Not only are these produce delicious, but they’re also rich in antioxidants, vitamins, fiber and other nutrients.

So get goin’, and get something cooking!

Roasted Brussels Sprouts with Crispy Capers and Carrots

Literally bursting with flavor from capers, perfectly roasted Brussels sprouts, and vitamin A-filled carrots, this recipe is not only vegetarian, but the entire meal is low in everything you could wish for: carbs, cholesterol, saturated fat, and calories. Wow!

Ingredients:

• 2 lbs Brussels sprouts, trimmed and halved
• 1 1/2 cups (1/4-inch) diagonally cut carrots
• 1/4 cup extra-virgin olive oil, divided
• Cooking spray
• 1 tbsp butter
• 1/2 cup well-drained capers
• 1 tablespoon flat-leaf parsley, chopped fresh
• 1/4 tsp salt
• 1/4 tsp black pepper, freshly ground

Method of prep:

1. Preheat the oven to 450º.
2. Combine the Brussels sprouts, carrots, and 3 tbsps oil in a medium bowl, tossing to coat. Spread on large roasting pan, coated with cooking spray. Bake at 450° for 15 mins or until tender, stirring occasionally.
3. Heat the remaining 1 tbsp oil and butter in a small skillet over medium heat. Add capers; fry 3 mins, or until brown and crisp. With slotted spoon, transfer capers to paper towels to drain. Set aside.
4. Combine the Brussels sprout mixture and capers in a medium bowl. Sprinkle with parsley, salt, and pepper; toss gently to mix. Serve hot. Enjoy!

Easy Butternut Squash Risotto

A no-one-will-believe-you-made-it-yourself, 20-minute risotto recipe!. The 6 gms of fiber and 10 gms of protein, really keeps you full. Plus, it’s a great low-cal dinner, with about 250 cals and 8 gms of fat. Using microwavable rice speeds up the cooking time, but you can also make your own.

Ingredients

• 1 medium butternut squash (about 1 3/4 lbs)
• 1 cup microwaveable brown rice
• 1 tbsp olive oil
• 1 large shallot, minced
• 2 tsps minced peeled fresh ginger (optional)
• 1 (14-ounce) can fat-free, (less-sodium) chicken broth
• 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper

Method of prep:

1. Cut squash in half lengthwise and scoop out the seeds and stringy flesh. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on HIGH 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
2. Microwave the rice according to the package directions, omitting the butter.
3. Heat the oil in a medium saucepan over medium heat. Add the shallots and optional ginger; cook for 2 minutes, stirring. Add the rice.
4. Alternately stir in the squash and broth, 1/2 a cup at a time; wait until each is absorbed before adding more. Remove from the heat; stir in the 1/2 cup Parmesan, salt, and pepper. Serve in bowls; garnish with cheese, if desired. Go ahead, now sit down and eat!

Crispy Tamari Kale Chips

Kale is choc-packed with nutrients; one serving provides a week’s worth of vitamin K, in addition to more than 100% of the recommended daily intake for vitamins A and C. Cook up this healthy snack in large quantities, for munching throughout the week.

Ingredients

• 2 tsps olive oil
• 2 tsps tamari
• 2 tsps lb kale, coarse stems removed and leaves torn (about 6 cups)
• 2 tbsps freshly grated Parmesan cheese

Method of prep:

1. Preheat the oven to 425°.
2. Combine 2 tsps each olive oil, tamari, and sherry vinegar; toss with 1/2 lb kale (about 6 cups, with coarse stems removed and leaves torn).
3. Divide the kale mixture among 2 shallow baking pans; bake until crisp and golden (about 15 mins), stirring occasionally.
4. Sprinkle with 2 tbsps freshly grated Parmesan cheese. Crunch, crunch, crunch.

Rosemary-Apple Bread

Here’s a tasty bread with 1/3rd less fat than a typical loaf, and only 95 cals per slice. This recipe uses rosemary, a herb that can soothe muscles and possibly boost long-term memory.

Ingredients

• 3 cups all-purpose flour, divided
• 1 1/4 tsps salt
• 1 tsps finely chopped fresh rosemary
• 1 package quick-rise yeast (about 2 1/4 teaspoons)
• 1 cup warm water (100° to 110°)
• 1 cup diced peeled Granny Smith apples
• Cooking spray
• 2 tsps butter, melted

Method of Prep:

1. Lightly spoon the flour into dry measuring cups; level them with a knife. Combine 2 3/4 cups of flour, salt, rosemary, and yeast in a large bowl, stirring with a whisk.
2. Add water, stirring until a soft dough forms. Turn the dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent the dough from sticking to your hands.
3. Cover the bowls and let them rest for 5 minutes. Knead in the apple. Place the dough in a large bowl coated with cooking spray, turning to coat the tops. Cover and let them rest for 10 minutes.
4. Preheat the oven to 375°.
5. Shape the dough into a loaf; place the dough in an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Gently press the dough into the pan, and cover. Let it rise in a warm place (85°), free from drafts, for 30 minutes or until doubled in size.
6. Bake at 375° for 45 minutes or until the bread is lightly browned and sounds hollow when tapped. Brush the top with butter. Cool in the pan for 5 minutes. Remove from the pan, and cool completely on a wire rack.