By Gwen Hill MS, RD, LD
We have two recipes for you this week that draw inspiration from the first challenge of National Nutrition Month. The tagine recipe has
a hearty portion of vegetables, and the fruit salsa recipe is a fun way
to enjoy fruit for an appetizer or a dessert. Think of all the healthy phytochemicals you can get from these recipes!
Root Vegetable Tagine with Sweet Potatoes, Carrots, Turnips and Spice-Roasted Chickpeas
Adapted from Bon Appétit
1 tsp. coriander seeds
1 tsp. cumin seeds
½ tsp. caraway seeds
½ tsp. dried crushed red pepper
¼ tsp. turmeric
2 ½ tsp. coarse kosher salt, divided
½ cup fresh lemon juice
1 lemon, sliced
3 tbsp. extra-virgin olive oil
1 ½ cup chopped onion
3 garlic cloves, minced
1 ½ tbsp. tomato paste
1 ¼ cups carrots, peeled and cut into ½-inch cubes
1 celery stalk, chopped
4 cups water
1 ¼ lbs. red-skinned sweet potatoes (yams), peeled and cut into 1-inch cubes
1 lb. turnips (about 2 medium), peeled and cut into ¾-inch wedges
¾ cup brine-cured green olives, pitted and coarsely chopped
¼ cup sun-dried tomatoes (about 1 ounce; not oil-packed), thinly sliced
¼ cup fresh Italian parsley, chopped
2 tbsp. chopped fresh cilantro
1 tsp. dried mint
1 10-ounce box plain couscous, cooked according to package instructions
Spice blend and preserved lemon
(Can be made 1 week ahead. Store spice blend air-tight at room
temperature. Transfer preserved lemon to small bowl; cover and chill.):
Toast coriander, cumin, and caraway seeds in small skillet over medium
heat until they start to brown, about 2 minutes. Cool. Transfer to spice
mill; process until finely ground. Transfer to small bowl. Add red
pepper, turmeric and ½ teaspoon salt.
2. Mix lemon slices, lemon
juice and 2 teaspoons coarse salt in small skillet. Bring to a boil.
Reduce heat, cover, and simmer until lemon slices are almost tender,
about 10 minutes. Cool. Drain and chop lemon.
Heat olive oil in heavy large pot or tagine over medium heat. Add
onion; sprinkle with salt and sauté until beginning to soften, about 5
2. Add toasted spice blend, garlic and tomato paste; stir 1 minute. Add carrots and celery; stir 2 minutes.
Add chopped preserved lemon, 4 cups water, sweet potatoes, turnips,
olives and sun-dried tomatoes. Simmer with lid ajar until vegetables are
tender, stirring occasionally, about 35 minutes.
4. Stir in
parsley, cilantro and mint. Season to taste with salt and pepper. Remove
from heat and let stand 10 minutes to allow flavors to blend.
Spoon couscous into large bowl, spreading out to edges and leaving a
well in the center. Spoon vegetable tagine into well center.
Fruit Salsa and Cinnamon Chips
Adapted from AllRecipes.com
2 kiwis, peeled and diced
2 Golden Delicious apples, peeled, cored and diced
8 oz. raspberries
1 lb. strawberries
1 tbsp. white sugar
1 tbsp. brown sugar
3 tbsp. fruit preserves, any flavor
10 (10-inch) flour tortillas
2 tbsp. cinnamon sugar
In a large bowl, thoroughly mix kiwis, Golden Delicious apples,
raspberries, strawberries, white sugar, brown sugar and fruit preserves.
Cover and chill in the refrigerator at least 15 minutes.
2. Preheat oven to 350 degrees.
Prepare one side of each flour tortilla with butter. Cut into wedges
and arrange in a single layer on a large baking sheet. Sprinkle wedges
with desired amount of cinnamon sugar.
4. Bake in the preheated
oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow
to cool approximately 15 minutes. Serve with chilled fruit mixture.