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By: Trevor Arsenault, P.H.Ec. Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “As a child, waking up to the smell of waffles on Saturday mornings and seeing a kitchen counter spread with toppings was always a great way to start the weekend. Even though I’ve moved away from home, I still enjoy the opportunity to keep up this family tradition. My favourite part is finding new combinations of toppings to keep this meal interesting.” —Trevor  INGREDIENTS
1/3 cup (75 mL) dried red lentils 1 cup (250 mL) water 1 cup (250 mL) all-purpose flour 1 cup (250 mL) whole wheat flour 2 Tbsp (30 mL) natural wheatgerm 1 Tbsp (15 mL) baking powder 1/4 cup (60 mL) unsweetened applesauce 1 1/2 cups (375 mL) skim milk 2 omega-3 eggs 1 tsp (5 mL) pure vanilla extract METHOD 1. Add lentils and water to a to a small sauce pan; cover, bring to the boil and stir. Reduce to simmer and cook uncovered for about 15 to 20 minutes, until lentils are very soft. Use a wire sieve to drain any remaining liquid. Set aside and cool to room temperature. 2. In a large bowl, combine flours, wheat germ and baking powder. 3. When the lentils are cooled, take a separate, medium bowl and whisk together the applesauce, milk, eggs, vanilla and lentils. 4. Add liquid ingredients to the dry ingredients. Whisk together until combined. Batter should be thick with small lumps. 5. Preheat oven to 250°F (120°C). Place a cooling rack on top of a large rimmed baking sheet. 6. Let batter rest while waffle iron preheats. 7. Once waffle iron is hot, lightly brush both sides with canola oil. 8. Add 1/3 cup (75 mL) batter to each side of the waffle iron, close the lid and cook until waffles are golden brown, about 5 minutes. 9. Transfer waffles to wire cooling rack, cover with foil, place in the oven to keep warm and continue cooking remaining batter. PHEC Tips: • To create a waffle bar, provide a selection of sliced fresh fruit, warmed maple syrup, nut butters, applesauce and low-fat yogurt so everyone can personalize their plate. • Cook more lentils than you will need for this recipe and either store the leftovers in the fridge or freeze in 1-cup (250 mL) portions. Cooked red lentils can easily be added to foods such as tomato sauce, soups, cooked rice, cooked ground beef, muffins and biscuits to increase fibre, protein and mineral content. Makes 12 waffles One serving = 2 waffles (without toppings) Per serving: 256 calories,3.5 g Fat, 0.8 g Sat. Fat, 0 g Trans Fat, 201 mg Sodium, 42 g Carbohydrates, 4 g Fibre, 5 g Sugars, 0 g Added Sugars, 13 g Protein Carbohydrate Choices: 2 ½
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Autumn Pumpkin Seed Bread (for a Bread Machine)
Donna Washburn, PHEc & Heather Butt, PHEc (with permission from 300 Best Canadian Bread Machine Recipes [Robert Rose 2010]) “Autumn is my favourite season, with the colorful maples and the bountiful harvest. I grew up carving pumpkins and roasting the seeds. It seemed only natural for me to think of a yeast bread combining the two along with my favorite spices.” —Donna This bread machine loaf is a celebration of the colours, textures and flavours of autumn. Along with the pumpkin puree, it has toasted pumpkin seeds for crunch. INGREDIENTS 1/3 cup (75 mL) water 2/3 cup (150 mL) canned 100% pumpkin puree (see note below) 1 omega-3 egg 1/4 cup (60 mL) skim milk powder 1 tsp (5 mL) iodized salt 1/4 cup (60 mL) packed brown sugar 2 Tbsp (30 mL) canola oil 1 3/4 cups (425 mL) whole wheat flour 2/3 cup (150 mL) all-purpose flour or bread flour 2 Tbsp (30 mL) natural wheat germ 1/3 cup (75 mL) pumpkin seeds, toasted (see note) 1/2 tsp (2 mL) ground allspice 1/4 tsp (1 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg 1 3/4 tsp (8 mL) bread machine yeast METHOD 1. Measure all ingredients into the bread machine baking pan in the order recommended by the manufacturer. Insert pan into the oven chamber. 2. Select the whole wheat cycle. When baking finishes, stop the machine and remove the pan. Immediately remove the loaf and place on a cooling rack. Ingredient Note: Pumpkin Puree—Canned pumpkin puree must be warmed to room temperature or the loaf will be short and heavy. Do not substitute with pumpkin pie filling. Pumpkin Seeds—To toast seeds, place in a small skillet over medium heat and gently toast until they start to pop. Remove from heat and cool. Makes 12 slices One serving = 1 slice Per serving: 179 Calories, 5.6 g Total Fat, 0.8 g Saturated Fat, 0.1 g Trans Fat, 221 mg Sodium, 26 g Carbohydrate, 2.8 g Fibre, 6.8 g Sugars, 4.7 g Added Sugars, 6.7 g Protein Carbohydrate Choices: 1 1/2 Spiced Ambercup Squash Soup with Maple Syrup Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. By Jennifer Goodwin, P.H.Ec. This deep orange coloured soup has the best of both flavour-note worlds; it’s a little bit spicy and a little bit sweet. It was a huge hit the day we tested it, and the flavours are well worth the work it takes to hack open the squash. INGREDIENTS One 3 lb (1.4 kg) ambercup squash (see note) 3 Tbsp (45 mL) canola oil, divided 1 large onion, chopped 3 cloves garlic, minced 3 cups (750 mL) no salt added vegetable broth 1 Empire apple, peeled, cored and chopped 1 tsp (5 mL) grated fresh ginger (see note) 1 tsp (5 mL) Madras curry powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg, freshly grated 1/2 tsp (2 mL) iodized salt 1/4 tsp (1 mL) freshly ground black pepper 1–2 Tbsp (15–30 mL) amber or dark pure maple syrup 2 cups (500 mL) skim milk 1/8–1/4 tsp (0.5–1 mL) green Tabasco sauce 16 chives, for garnish (optional) METHOD 1. Preheat oven to 375°F (190°C). With a large sturdy knife, cut the squash in half and remove seeds and pulp. Peel and dice into 1-inch (2.5 cm) chunks; place into a large roasting pan. Drizzle with 1 1/2 Tbsp (22 mL) oil and toss to coat. Roast for 45 minutes or until the squash is soft and beginning to brown slightly. Toss occasionally throughout the roasting process to prevent burning. 2. When the squash is cooked, heat a large saucepan over medium heat. Add the rest of the oil plus the onion and garlic, sauteing until soft and slightly browned, about 5 to 7 minutes. Remove from heat and add the squash. 3. Place the empty roasting pan on a separate element over medium heat and pour in broth. Once the liquid begins to boil, reduce to simmer, scrapping up any bits for added flavour. Pour into the large saucepan. 4. Add apple, ginger, curry, cinnamon, nutmeg, salt and pepper. Return to heat and bring to a gentle boil; reduce heat, cover and simmer until the apple is soft, about 15 minutes. 5. Add maple syrup, milk and Tabasco and stir in well. Remove from heat. Using a hand held immersion blender, puree the soup OR transfer to a blender or food processor and puree in smaller batches and return soup to saucepan. Garnish with whole chives if desired. See picture. 6. Reheat if necessary; serve or store in the fridge for up to two days. Freeze any leftovers up to three months. Makes 8 cups (2 L) One serving = 1 cup (250 mL) Per serving: 176 Calories, 5.7 g Total Fat, 0.5 g Saturated Fat, 0 g Trans Fat, 202 mg Sodium, 31 g Carbohydrate, 4 g Fibre, 13 g Sugars, 1.5 g Added Sugars, 4.3 g Protein Carbohydrate Choices: 2 Madras Curry Powder In traditional South Asian cuisine, a curry is a dish cooked in a sauce. To most Canadians however, a curry is a powder that you add to a dish to give it heat. Curry powders are created by blending many spices together, and blends of curry powders range from spicy to very spicy, depending on what area that curry blend was created. Sweating cools you down, so areas that are very hot tend to have curry blends that produce sweating. Madras is an area in India that is very hot, hence this blend is fairly spicy. Ingredient Note: Ambercup Squash-- Ambercup squash is a deep orange squash that looks like its cousin the buttercup squash. Its flesh is darker in colour and slightly sweeter in flavour. Can’t find an Ambercup? Buttercup (or their more distant cousin Butternut) will also work for this recipe. Ginger—Peel ginger using the bowl of a spoon, holding the stalk of the spoon and then dragging it down the sides of the ginger; wrap and store any leftover ginger in the freezer. Grate into recipes as needed. PHEc Tip: This soup may be quite thick depending on the type and age of the squash. Add more broth, water or milk until you reach desired thickness.  Whole Wheat Seed Bread Jan Main, PHEc Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “This wholesome loaf is a perfect accompaniment to soups and salads, not to mention freshly made preserves in the summer.” —Jan INGREDIENTS 3 cups (750 L) lukewarm water (approx. 100°F/38°C) 2 Tbsp (30 mL) traditional active yeast 2 tsp (10 mL) granulated sugar 1/3 cup (75 mL) liquid honey 1/4 cup (60 mL) canola oil 1 cup (250 mL) natural bran or wheat germ (see note) 1 cup (250 mL) quick oats 3/4 cup (175 mL) sunflower seeds 1 Tbsp (15 mL) iodized salt (see note) 6 cups (1.5 L) whole wheat flour (approx.) Additional oats or seeds to pat onto surface METHOD 1. Lightly oil two 9- × 5-inch (2 L) loaf pans or line with wet parchment paper, well wrung out (see p. 388). Set aside. 2. Rinse a very large mixing bowl with hot water to warm it up, then add the lukewarm water. 3. Sprinkle yeast and sugar over the water. Let stand about 10 minutes or until yeast becomes frothy. 4. Whisk in honey, oil, bran (or wheat germ), oats, sunflower seeds and salt (do not omit!). Using a wooden spoon, beat in flour 1 cup(250 mL) at a time, making sure you beat until the batter is smooth before adding more flour. When all the flour has been added, beat vigorously until well blended. Dough will be heavy and moist. 5. Divide dough in half and pat into the prepared pans. Sprinkle unbaked loaves with additional quick oats and sunflower seeds, pressing into the surface of each loaf. Cover loaves with a clean tea towel and let stand in a warm place for about 45 minutes or until risen. Note: this is a heavy bread so it won’t rise as high as a regular yeast bread. 6. About 5 minutes before the dough has risen, preheat oven to 375°F (190°C). Bake loaves for 40 to 45 minutes or until a deep golden brown. Loaves should produce a hollow sound when tapped. 7. Cool loaves on racks for 10 minutes before removing from pans. Cool completely before storing. Makes two 9-inch (2 L) loaves, 16 slices per loaf One serving = 1 slice Per serving: 147 Calories, 3.4 g Total Fat, 0.6 g Saturated Fat, 0 g Trans Fat, 297 mg Sodium, 24g Carbohydrate, 3.4 g Fibre, 6.8 g Sugars, 6 g Added Sugars, 7.4 g Protein, Carbohydrate Choices: 1 1/2 Want to make yeast breads but feel slightly intimidated by the cycle of kneading, waiting for the yeast to rise, and then kneading again? Batter breads to the rescue! Batter breads only rise once and don’t require a lot of kneading, but they still provide the same great yeast bread taste. Are you eating your Iodine? Iodine is an important trace mineral whose main function is to help the thyroid gland make thyroid hormones. Thyroid hormones are secreted into the blood and then carried to every tissue in the body. They help the body use energy, stay warm and they keep the brain, heart, muscles and other organs working on an even keel. The average Canadian adult requires 150 mcg per day. Without enough iodine you can develop a goiter, an enlargement of the thyroid gland that was common in Canada until the 1920’s when iodine was added to regular table salt. The best sources of iodine are found naturally in seafood and seaweed, as well as in dairy products. Smaller amounts are found in beans, eggs and whole grains. It is uncommon to develop an iodine deficiency if you are eating seafood on a regular basis, or if you regularly ingest seaweed, beans, dairy products, whole grains or eggs. In my experience, however, I have noticed that a large percentage of Canadians do not eat seafood on a regular basis (two to three times a week). Factor in diets that limit dairy products or people who avoid eating whole grains, beans and eggs, and I believe we have the makings of a perfect iodine deficiency storm. The recipes in this book are low to very low in sodium, but at least they aren’t low in iodine. Your taste buds may tell you that recipes need more salt, but before you start waving a salt shaker around like a fairy wand, bear in mind that 1/4 tsp (1 mL) iodized salt has 428 mg of sodium and 95 mcg of iodine. Note: To make sure that you are getting enough iodine, eat a well-balanced diet. Do not take an iodine supplement as it can interfere with other medications, and too much iodine is just as bad as too little. Check with your doctor is you think you might have an iodine deficiency. Ingredient Note : Iodized Salt—Salt has an important function in yeast development, so don’t omit it! Natural Bran/Wheat Germ— To make this a whole grain bread use 1/2 cup (125 mL) wheat germ and 1/2 cup (125 mL) natural bran. PHEC Tips: Bread may be served warm from the oven but needs to be cut into thick slices. It slices more easily if cooled.  Pumpkin Oatmeal Muffins
Amy Oliver, OHEA student member Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “When the OHEA came up with a Canadian ingredients cookbook, I was thrilled. I love to see recipes using locally grown Canadian foods, so I started thinking about recipes that would include some of my favourite Canadian foods and was inspired to create this recipe because I love maple syrup and seeing the pumpkin fields in the fall.” —Amy INGREDIENTS Topping 1/4 cup (60 mL) large flake rolled oats 1/4 cup (60 mL) packed dark brown sugar Dry Ingredients 2 cups (500 mL) whole wheat flour 1 cup (250 mL) large rolled oat flakes 1/3 cup (75 mL) granulated sugar 2 Tbsp (30 mL) natural wheat germ 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) baking soda 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) dried ginger 1/4 tsp (1 mL) ground cloves 1/4 tsp (1 mL) freshly ground nutmeg Wet Ingredients 1 cup (250 mL) buttermilk 3/4 cup (180 mL) 100% pure pumpkin puree (see note) 1/4 cup (60 mL) pure maple syrup 1/3 cup (75 mL) canola oil 1 omega-3 egg 2 tsp (10 mL) pure vanilla extract INGREDIENT NOTE: Pumpkin Puree—Freeze leftover pumpkin puree in ¾ cup (180 mL) portions for the next time you want to make these muffins. METHOD 1. Preheat oven 400°F (200°C). Line a muffin tin with 12 large paper muffin liners. 2. In a small bowl, mix together the topping ingredients and set aside. 3. In a large bowl, whisk together all of the dry ingredients. In a medium bowl, whisk together all of the wet ingredients. Add wet ingredients to dry ingredients and stir just until combined. Do not over mix. 4. Using a large ice cream scoop, scoop the mixture equally into the 12 muffin liners. 5. Sprinkle 2 tsp (10 mL) of topping mixture over each muffin. 6. Bake for 15 to 22 minutes or until a cake tester inserted into the centre of a muffin comes out clean. 7. Allow pan to cool slightly on a cooling rack for 5 minutes. Remove muffins from the pan and continue cooling before storing. 8. Muffins can be stored in a covered container for 2 to 3 days or frozen for up to 3 months. Makes 12 muffins One serving = 1 muffin Per serving: 258 Calories, 8 g Total Fat, 1 g Saturated Fat, 0.2 g Trans Fat, 135 mg Sodium, 40.2 g Carbohydrate, 3.8 g Fibre, 16 g Sugars, 13.9 g Added Sugars, 6.4 g Protein Carbohydrate Choices: 2 1/2 Waste Less ~ Enjoy More Fresh Produce By Teresa Makarewicz, P.H.Ec. It’s a fact! Canadians waste food – especially fresh produce. With careful planning, and proper storage, families can save money and time and always have nutritious produce on hand for quick and healthful meals. Tips to Reduce Waste, Save Money and Enjoy More Produce
Some Fruits and Vegetables Need Special Attention
Make a nutritious pot of soup to use-up veggies and to avoid waste. Vegetable Garden Soup This flavourful, nutrient-packed soup served with a thick slice of whole grain bread is sure to satisfy. 8 cups (2 L) ‘low-sodium’ chicken or vegetable broth 2 large baking or yellow-fleshed potatoes, peeled and diced (about 3 cups/750 mL) 2 leeks, white and light green parts only, thinly sliced 2 cups (500 mL) thinly sliced green cabbage 2 cups (500 mL) small cauliflower florets 3 carrots, sliced 2 stalks celery, sliced 1 bay leaf 1 can (19 oz/540 mL) white kidney beans, drained and rinsed 1/3 cup (75 mL) each, chopped fresh dill and fresh parsley 1/4 tsp (1 mL) freshly ground pepper Salt to taste In a large pot, combine broth, potatoes and leeks. Cover and bring to boil over high heat. Add cabbage, cauliflower, carrots, celery and bay leaf. Cover and return to boil. Reduce heat to medium-low. Simmer gently for 20 minutes or until vegetables are tender-crisp. Add beans, dill, parsley, pepper and salt to taste. Simmer, uncovered for 10 minutes or until beans are heated through. Remove bay leaf and serve. To store, let cool for 30 minutes; refrigerate, uncovered, in a shallow container until cold. Cover and refrigerate for up to 3 days. Reheat slowly. Makes 8 -10 servings. Helpful Hints: Substitute kidney beans with 2 cups (500 mL) frozen lima beans. Fresh herbs are a must in this recipe and can be increased to suit your taste. No leeks? No worries. Use 1 cup (250 mL) chopped shallots or cooking onion. Teresa Makarewicz, P.H.Ec. is an Ancaster-based Professional Home Economist and owner of Foodgroups Consulting. An expert in recipe development, testing, food styling and media presentations, Teresa has focused much of her food and nutrition career teaching consumers how to use local produce. She is a member of the Ontario Home Economics Association.  Pumpkin Pie By Jennifer Goodwin, PHEc and Mairlyn Smith, PHEc Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. Canadians may have adopted the traditional pumpkin pie recipe from our southern neighbours, but Canadian Thanksgiving in October just wouldn’t seem right without it. Jennifer and I amalgamated our recipes to produce this winner. INGREDIENTS One 9-inch (23 cm) unbaked pie shell with fluted edges 1 cup (250 mL) evaporated 2% milk 2 omega-3 eggs 1 1/2 cups (375 mL) pureed pumpkin (fresh or canned) 1 cup (250 mL) packed dark brown sugar 2 tsp (10 mL) cinnamon 1 tsp (5 mL) ground ginger 1/4 tsp (1 mL) freshly ground nutmeg 1/4 tsp (1 mL) ground cloves METHOD 1. Place oven rack to its lowest position. Preheat oven to 425ºF (220°C). 2. Make pie shell according to the recipe on page 368. Roll out according to directions and place in pie plate; crimp edges. 3. In a large bowl, whisk together the evaporated milk, eggs, pumpkin puree, brown sugar, cinnamon, ginger, nutmeg and cloves, until completely combined. Tip: don’t over-blend as this can cause the pie to crack. 4. Pour filling into the unbaked pie shell and bake for 20 minutes; reduce heat to 325ºF (160°C) and bake 35 to 45 minutes longer, or until the pie is set. Cool to room temperature and chill in fridge until serving. Refrigerate any leftovers (as if…). PHEc Tips: • For a leafy garnish, roll out extra pastry to 1/8-inch (3 mm) thickness and cut into leaf shapes. While the pie is baking at 425ºF (220°C), bake the pastry garnish for 8 to 10 minutes on a small baking sheet. Remove from oven, cool and set aside. Arrange on top of cooled pie. We used a Maple Leaf in the picture. • Not a pastry fan? Turn the recipe into baked custard: Divide the filling into six 4-inch (10 cm) ramekins or custard cups and bake at 325ºF (160°C) for 25 to 30 minutes, or until set. Makes one 9-inch (23 cm) pie One serving = 1/6 pie Per serving: 301 Calories, 9.6 g Total Fat, 4 g Saturated Fat, 0 g Trans Fat, 194 mg Sodium, 48.6 g Carbohydrate, 2.3 g Fibre, 31.7 g Sugars, 22.6 g Added Sugars, 7.5 g Protein Carbohydrate Choices: 3  Pumpkin Muffin-Top Cookies
by Teresa Makarewicz, PHEc Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. “These yummy, big pumpkin cookies look and taste like the best part of a muffin—the top. They are wholesome, moist and easy to make.” —Teresa INGREDIENTS 2 cups (500 mL) whole wheat flour 1/2 cup + 2 Tbsp (155 mL) unsalted green pumpkin seeds, divided 3 Tbsp (45 mL) natural wheat germ 1 1/2 tsp (7 mL) ground cinnamon 1 tsp (5 mL) baking powder 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) ground nutmeg 1/4 tsp (1 mL) iodized salt 2 omega-3 eggs 1 1/4 cups (310 mL) pure pumpkin puree (see note) 2/3 cup (160 mL) packed dark brown sugar (see note) 1/4 cup (60 mL) canola oil 1 tsp (5 mL) pure vanilla extract Ingredient Notes: METHOD 1. Position rack in the middle of the oven. Preheat oven to 350°F (175°C). Line 2 baking sheets with parchment paper. 2. In a large bowl, whisk flour, 1/2 cup (125 mL) pumpkin seeds, wheat germ, cinnamon, baking powder, baking soda, nutmeg and salt. 3. In a separate bowl, whisk eggs, pumpkin puree, sugar, oil and vanilla; stir into flour mixture until blended. 4. Drop batter onto prepared baking sheets in 1/4-cup (60 mL) portions, with each portion approx. 2 inches (5 cm) apart. Flatten portions slightly and sprinkle tops with remaining pumpkin seeds. 5. Bake cookies in batches for 15 minutes, or until a toothpick inserted into the centre of a cookie comes out clean. Remove from the oven and let cool on baking sheet for 3 minutes, then transfer to a wire rack to cool completely. Store in a covered container for up to 5 days or freeze for up to 2 months. Ingredient Notes: Pumpkin Puree—For optimum flavour use pure pumpkin puree and not a pumpkin and squash combination. Leftover pumpkin puree can be frozen in an airtight container for another batch of cookies. Brown Sugar—If your brown sugar is lumpy, pass through a sieve or crumble with fingertips. PHEC Tip: If you only have one baking sheet, let it cool between batches. A hot baking sheet will cause cookie batter to spread, resulting in a change in texture and shape. Makes 14 very large soft cookies One serving = 1 large cookie Per serving: 203 calories, 8.8 g Fat, 1.3 g Sat. Fat, 0.1 g Trans Fat, 170 mg Sodium, 26 g Carbohydrates, 3 g Fibre, 10.8 g Sugars, 9.7 g Added Sugars, 6 g Protein Carbohydrate Choices: 1 ½ Roasted Sweet Potatoes and Cranberries
Recipe by Mairlyn Smith, P.H.Ec. Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015. The perfect side dish for Thanksgiving. Depending on the size of your turkey and how much oven space you have, this festive vegetable dish can be made the day of—or up to two days in advance— then warmed up in the oven while your turkey is having its “time out.” It’s also worth noting that this recipe can easily be halved. INGREDIENTS 2 lb (1 kg) chopped sweet potatoes (approx. 4 medium or large sweet potatoes, scrubbed well and cut into 1-inch/2.5 cm cubes) 1 Tbsp (15 mL) canola oil 1/4 tsp (1 mL) cinnamon 2 cups (500 mL) fresh or frozen cranberries 1/2 cup (125 mL) dried cranberries 1 cup (250 mL) natural apple juice (see note below) 1 Tbsp (15 mL) pure maple syrup METHOD 1. Preheat oven to 425°F (220°C). Line a 12 1/2- × 13 1/2-inch (3.5 L) covered casserole dish with wet parchment paper (see page 388). 2. In a large bowl toss together the sweet potatoes with oil and cinnamon. Add fresh or frozen cranberries and dried cranberries, toss. 3. Tip into prepared pan. Pour the apple juice over. Drizzle with maple syrup. Cover with the lid or parchment paper and bake in the oven. 4. Bake for 60 to 85 minutes or until the sweet potatoes are very soft. Serve. Ingredient Note: Natural Apple Juice—Natural apple juice is made from whole apples, including the peel, making it a more nutrient dense choice. Usually found where fresh cold juice is sold. Is It a Sweet Potato or a Yam? One of my personal pet peeves is the incorrect labelling of sweet potatoes and yams. Yams are covered in slightly hairy fibres and arenative to China and Africa. Sweet potatoes are native to Central and South America and are grown mostly in Ontario. They have a beige, orange, yellow or purple flesh. Nutrient-dense and full of fibre, sweet potatoes need to be stored in a cool dark place, not in the fridge which will harden them. Available all year long at your local grocery store. PHEc Tips: • You can prepare this recipe a day or two in advance of serving; ignore step 4 and bake for 40 to 45 minutes, or until the sweet potatoes are just tender. Remove from the oven and cool, refrigerating for up to two days. On the day you want to serve, finish cooking in the oven and bake for 20 to 40 minutes, or until the sweet potatoes are very soft and the dish has heated through. • If you’re not using a stainless steel knife, the sweet potatoes may turn brown when you cut them. Makes approx. 6 cups (1.5 L) One serving = 1/2 cup (125 mL) Per serving: 121 Calories, 1.4 g Total Fat, 0.1 g Saturated Fat, 0 g Trans Fat, 47 mg Sodium, 26.8 g Carbohydrate, 3.6 g Fibre, 10.8 g Sugars, 3.7 g Added Sugars, 1.4 g Protein Carbohydrate Choices: 1 ½ |
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