back to basics

Lemon Roasted Asparagus

I've decided that if you roast any vegetable then you can turn even the toughest vegetable haters into true vegetable lovers. Test my theory. Take a vegetable you really aren't a fan of, drizzle it with oil and a bit of salt, and roast at 425F until browned and cooked through. Are you converted yet? 

Asparagus is one of those polarizing vegetables - you either love it or you hate it which is why it's a perfect candidate for roasting. When shopping for asparagus, look for thin stalks. The thicker stalks tend to be tough and woody. You should also make sure the color is a vibrant green.  

When you're ready to cook, simply wash with cool water and snap the tough end off the stalk. Preheat the oven to 425F. Spread the stalks on a sheet pan and drizzle with olive oil. Squeeze half of a fresh lemon over the asparagus. A sprinkle of kosher salt is optional. Roast for 20-25 minutes until cooked through and slightly brown. 

Turmeric Banana and Kale Smoothie

Colder weather usually means warmer, comforting foods, not chilly smoothies. But you won't notice the cold when enjoying this 5-ingredient smoothie featuring warming turmeric. If you're unfamiliar with turmeric then this is a perfect way to start your new relationship. Turmeric is known to have anti-inflammatory properties, contains a powerful antioxidant, curcumin, and may have play a role in the fight against cancer. Better yet, it tastes great and is incredibly versatile. 

BANANA TURMERIC SMOOTHIE

Ingredients
1 banana, frozen or fresh
1 tsp turmeric
1 cup plain soy milk (or milk of your choice)
1/2 tsp vanilla extract
1/2 - 1 cup kale

Preparation
Put all ingredients in a blender and blend until smooth. 
Note: This smoothie doesn't contain ice, so if you're looking for something that's icy cold then use a frozen banana.

Looking for more ways to use turmeric? Check out this recipe round-up from The Kitchn.

Shredded Brussels Sprouts, Radicchio, and Watermelon Radish Salad

Bitter, spicy, crunchy, colorful. This salad is a simple, back to basics recipe (#btobrecipes on Instagram), and a tasty addition to your holiday table. It's perfect for winter featuring three seasonal vegetables: brussels sprouts, radicchio, and watermelon radish. You'll need a cutting board, knife, and food processor. Optional is the mandolin, a useful, but not necessary kitchen gadget used to thinly slice produce. Note: always use a guard. I can speak from experience, a mandolin and the tops of your fingers don't mix!

SHREDDED BRUSSELS SPROUTS, RADICCHIO, AND WATERMELON RADISH SALAD

Ingredients
1 bag of brussels sprouts or about 3 cups
1 medium head of radicchio
1 medium watermelon radish
ANEWtrition Dijon Vinaigrette with Shallots 

Preparation
Wash brussels sprouts and trim ends. Wash radicchio, trim end, and cut into quarters. Wash watermelon radish and set aside. Assemble food processor with blade in place to slice vegetables. Add brussels sprouts and radicchio to slice/shred. Use a sharp knife or mandolin to thinly slice watermelon radish. Toss all ingredients in a bowl, add vinaigrette and mix well. Hold in the refrigerator for at least 2 hours prior to serving. 
 

Sweet and Spicy Baked Acorn Squash

As a dietitian, I talk to many clients who struggle to eat well on a regular basis. It's usually that the idea of cooking at home or spending a day meal prepping is simply overwhelming. And how could it not be when the expectation is to prepare complicated recipes with multiple ingredients or to take an entire Sunday afternoon to prep for the week ahead? I'm not saying there's anything wrong with either approach and if you're already doing that then great! Keep on truckin'. 

These "Back to Basics" recipes are for the people who avoid the kitchen, who don't want to prep a recipe with multiple ingredients, who avoid the Sunday afternoon meal prep, and in general just want to have a healthy diet without it taking over their life. 

Back to Basics recipes have two rules:

1. Less than 5 ingredients
2. Maximum of 3 dishes needed to prepare (goal: less to clean)

SWEET AND SPICY BAKED ACORN SQUASH

Acorn squash is a good source of vitamin C and potassium. 

Ingredients
1 acorn squash
2 tsp cinnamon
2 tsp cayenne (or to taste)
2 tbsp maple syrup
2 tbsp olive or canola oil

Preparation
Wash and cut squash in half lengthwise. Scoop out seeds and discard. Cut squash into wedges. This can be done by putting the cut half down on the board and cutting at an angle into the middle of the squash. 
Toss wedges in a bowl with oil and maple syrup. Add spices and toss to cover. 
Put squash on a baking sheet and bake at 350F for 40 minutes or until soft. 

Note: This recipe is best prepared when squash is in season. I bought this acorn squash at a local farmers market since fall is prime time for squash of many varieties.