Recipes

Seek Comfort in Hearty and Healthy Recipes

Posted: 2/9/2012

This winter, enjoy hearty and healthy recipes such as Thai Sweet Potato Bisque, made with disease-preventing ingredients.

(NAPSI)—This winter, eat heartily to pacify comfort food cravings and healthfully to fuel the body without undesirable calories.

“People crave comfort in the winter, but unfortunately, they often find it in unhealthy foods,” says Keri Glassman, M.S., R.D., C.D.N., nationally recognized nutrition expert and author. “By choosing the right ingredients and having inspirational recipes on hand, you can use food to comfort both your mind and body.”

To help, she created the “Hearty and Healthy Winter Recipe Collection” with nutrient-rich ingredients shown to help prevent chronic diseases when part of a healthy lifestyle.

An ingredient common to all of her recipes is canola oil. It delivers on heart health because it has the least saturated fat and most omega-3 fat of all cooking oils, plus it’s free of trans fat and cholesterol. In fact, the U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its potential to reduce the risk of heart disease when used in place of saturated fat. It’s also a good source of vitamins E and K and very versatile with a light texture, neutral flavor and high heat tolerance.

This soup from Glassman’s collection combines beta-carotene− packed sweet potatoes and carrots with traditional Thai flavors for an entrée or meal starter.

Thai Sweet Potato Bisque

1 Tbsp canola oil

1 cup chopped yellow onion

2 cloves fresh garlic, chopped

1 to 11/2 inches fresh ginger root, finely chopped

4 medium sweet potatoes, peeled and cubed

3 carrots, peeled and cut into 1/2-inch pieces

1 small chile pepper or jalapeño, chopped

4 cups reduced-fat, reduced-sodium vegetable stock

1/2 cup light coconut milk

2 Tbsp fresh lime juice

1/2 tsp curry powder

1/4 tsp ground red pepper

14 oz extra firm tofu, cubed

1/4 cup cilantro, chopped

In large stockpot, heat canola oil over high heat. Add onion, garlic and ginger and sauté 2−3 minutes. Add sweet potatoes, carrots, chile pepper and vegetable stock and bring to boil over high heat. Reduce to medium-low and simmer until vegetables are tender (35−40 minutes), stirring occasionally. Allow to cool slightly. Transfer to blender in batches, and purée until smooth. Return to stockpot and add coconut milk, lime juice, curry powder and red pepper; blend well. Add tofu and cook another 10 minutes over medium heat, gently stirring once or twice. Garnish with cilantro and serve with Parmesan Whole-Wheat Crostini, if desired.

Yield: 10 1-cup servings.

The crostini recipe as well as Glassman’s entire collection is at www.canolainfo.org.