Tuesday, November 12, 2013
Weekly Recipe #140: Roasted Cauliflower
By Nicole Beyer, University of Minnesota Medical Center, Fairview Dietetic Intern on rotation with Open Arms
Growing up, my parents never had to tell me to eat my vegetables; vegetables were, and still are, some of my favorite foods. My all-time favorite vegetable is cauliflower. I love the crunch and the distinct flavor that it has when it’s served raw, but I especially love it when it’s roasted. In the fall and winter months it’s great to have a warm vegetable to add to your meal. Below is a quick and easy recipe that works well as a side dish for any meal. This recipe combines the distinct flavor of cauliflower with a pop of heat from red pepper flakes. The added cheese gives it an exceptionally rich flavor.
Cauliflower provides ample amounts of many nutrients, including vitamin C, vitamin K, folate, vitamin B6, and potassium. The anti-inflammatory effects of some of the nutrients found in cauliflower are great for heart health and can help lower your risk of cancer. Cauliflower is also high in fiber, which is great for digestive health and helps keep you full.
Roasted CauliflowerAdapted from: www.simplyrecipes.com
(Serves: 4)
Ingredients:1 head of Cauliflower – cut into florets
Lemon Juice from half a lemon
1 tbsp. Olive Oil
Salt and Black Pepper to taste
2 tsp. Red Pepper Flakes
¼ cup Parmesan Cheese – grated
Instructions:1. Preheat the oven to 400ºF.
2. In a large bowl, combine the cauliflower, lemon juice, olive oil, salt, pepper, and red pepper flakes.
3. Cover a baking sheet with aluminum foil.
4. Spread the cauliflower evenly on the baking sheet.
5. Bake for 20-30 minutes, tossing occasionally, until the cauliflower is golden brown.
6. Remove from the oven and sprinkle with parmesan cheese.
Tuesday, November 5, 2013
Weekly Recipe #139: Lawry's Pasties
By Andy Lakanen
Open Arms Dietetic Intern, University of Minnesota & The Emily Program
Pasties (“pass-teez”) are a historic trademark of the Upper Peninsula. Coming from southern England, pasties were traditionally eaten by miners working in the Iron Range. Given their compact shape and nutritional density, they were the miner’s meal-to-go. Pasties are still a family favorite in the Upper Peninsula today. My grandmother has a pasty recipe she’ll probably take with her to her grave. She has been making delicious, football-sized pasties for as long as I can remember, and is fond of telling me that her son (and my uncle) used to be able to eat two of those monstrous, 12-16oz pasties in one sitting. Incredible!
Pasties are nutritionally dense, and contain plenty of meat and potatoes, two Midwestern staples. Indeed, pasties can satiate even the largest appetites. Additionally, they contain carrots, onions, and rutabaga, all of which contain several essential nutrients, including vitamin C, an important antioxidant. One rutabaga can contain over one and a half times your daily value of vitamin C, and is also a good source of vitamin B-6, important in energy metabolism. And carrots are a valuable source of beta carotene – which is converted to vitamin A in your body, helping to maintain normal vision.
Lawry’s Pasties
(adopted from NPR.com)
Recipe makes four pasties
Ingredients:
Open Arms Dietetic Intern, University of Minnesota & The Emily Program
Pasties (“pass-teez”) are a historic trademark of the Upper Peninsula. Coming from southern England, pasties were traditionally eaten by miners working in the Iron Range. Given their compact shape and nutritional density, they were the miner’s meal-to-go. Pasties are still a family favorite in the Upper Peninsula today. My grandmother has a pasty recipe she’ll probably take with her to her grave. She has been making delicious, football-sized pasties for as long as I can remember, and is fond of telling me that her son (and my uncle) used to be able to eat two of those monstrous, 12-16oz pasties in one sitting. Incredible!
Pasties are nutritionally dense, and contain plenty of meat and potatoes, two Midwestern staples. Indeed, pasties can satiate even the largest appetites. Additionally, they contain carrots, onions, and rutabaga, all of which contain several essential nutrients, including vitamin C, an important antioxidant. One rutabaga can contain over one and a half times your daily value of vitamin C, and is also a good source of vitamin B-6, important in energy metabolism. And carrots are a valuable source of beta carotene – which is converted to vitamin A in your body, helping to maintain normal vision.
Lawry’s Pasties
(adopted from NPR.com)
Recipe makes four pasties
Ingredients:
Crust
2 cups flour
2/3 cup shortening (Optional: use 2/3 cup lard)
1/2 cup water
Dash salt
Note: a frozen pastry crust, usually sold in square-shaped pieces, can also be used if you do not want to make your own pasty crust. Be sure to thaw these crusts before baking your pasties.
Filling
3/4 lbs. ground chuck or cubed steak
3 cups potatoes, diced
1/3 cup carrots, diced
1/3 cup onion, diced
1/3 cup rutabaga, diced (optional)
2 tbsp. dried parsley
Salt and pepper to taste
Instructions:
1. Preheat oven to 400 degrees.
2. Cut shortening into flour and salt, add water, and knead until well blended. Form into four balls and chill. Coat with plenty of flour and roll into circles.
3. Mix all non-crust ingredients in a large bowl. Divide into four equal portions and place in center of each crust. Fold over and seal edges. You can seal the edges with a fork (like a ravioli) or simply fold over the edges with your fingers. Bake at 400 degrees for 50 to 60 minutes.
Note: if you bought a frozen pastry crust, you may want to “paint” an egg mixture (raw eggs) over the top of the pasties before baking with a brush. This will enhance the appearance and taste of the crust as it facilitates browning.
2 cups flour
2/3 cup shortening (Optional: use 2/3 cup lard)
1/2 cup water
Dash salt
Note: a frozen pastry crust, usually sold in square-shaped pieces, can also be used if you do not want to make your own pasty crust. Be sure to thaw these crusts before baking your pasties.
Filling
3/4 lbs. ground chuck or cubed steak
3 cups potatoes, diced
1/3 cup carrots, diced
1/3 cup onion, diced
1/3 cup rutabaga, diced (optional)
2 tbsp. dried parsley
Salt and pepper to taste
Instructions:
1. Preheat oven to 400 degrees.
2. Cut shortening into flour and salt, add water, and knead until well blended. Form into four balls and chill. Coat with plenty of flour and roll into circles.
3. Mix all non-crust ingredients in a large bowl. Divide into four equal portions and place in center of each crust. Fold over and seal edges. You can seal the edges with a fork (like a ravioli) or simply fold over the edges with your fingers. Bake at 400 degrees for 50 to 60 minutes.
Note: if you bought a frozen pastry crust, you may want to “paint” an egg mixture (raw eggs) over the top of the pasties before baking with a brush. This will enhance the appearance and taste of the crust as it facilitates browning.
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