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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish, and check to make sure the miso is gluten-free.

 

"He who has never envied the vegetable has missed the human drama."
-E.M. Cioran, Russian Philosopher

The refrigerator light goes on...

This is a great side dish to serve with Asian meals. It is also perfect with a simple piece of seared tuna or chicken breast.

Parsnips

Minestrone soup is also great using parsnips instead of carrots. Parsnips are a slightly sweet root vegetable much like carrots or turnips.

Some of the starch in parsnips is converted to sugar after the first frost so they are freshest in the fall and winter (but are available year round). Because of the sweeter flavor, they make a great alternative to carrots in recipes and are fantastic roasted or mashed.

4 ounces parsnips = 85 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 20g carbohydrates, 11mg sodium, 0mg cholesterol


 

Miso Root Vegetables



Servings = 4 | Serving size =about 1 cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

3 tsp red miso
2 tsp low sodium soy sauce or gluten-free tamari sauce
2 Tbsp maple syrup
1/2 lime (juiced)
2 tsp sesame oil
4 large green onions (sliced crosswise; keep the green and white parts separate)
2 tsp fresh ginger (minced)
2 medium ribs celery (diced)
8 ounces carrots (peeled and diced)
8 ounces parsnips (peeled and diced)

Miso Root Vegetables
Place the miso, soy sauce, maple syrup and lime juice in a bowl and whisk until smooth. Set aside.

Place the sesame oil in a large skillet or wok over medium high heat.

Add the white part of the green onions (set the green part aside) and the ginger to the pan.

Cook for about two minutes. Stir frequently.

Add the celery, carrots and parsnips. Toss well.

Cover and cook for about 10 minutes. Toss the vegetables about every two minutes but keep covered in between.

Add the miso mixture and toss well to coat the vegetables well.

Cover and cook for another 10 minutes until the carrots and parsnips are slightly tender.

Add the green part of the green onions. Toss well and serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 129 Calories from Fat 24
  % Daily Value
Total Fat 2g 4%
    Saturated Fat <1g 2%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 273mg 11%
Total Carbohydrates 26g 8%
    Dietary Fiber 5g 18%
    Sugars 12g  
Protein 2g  
Vitamin A 187% Vitamin C 32%
Calcium 7% Iron 5%
Vitamin K 58 mcg Potassium 533 mg
Magnesium 33 mg