sides

Brussels Sprouts

Brussels sprouts – who ever thought that these mini-cabbages would become the uber- popular vegetable! From bar menus to bacon & bourbon lathered side dishes, they are definitely on just about every menu these days.

Hipster yes, but good for you, too! These veggies are chock full of vitamins K and C, as well as iron, fiber and vitamin A.

There are lots of great ways to prepare Brussels sprouts at home from quick sautéed to oven roasted… even shaved and raw in a slaw or salad. Try them roasted with a Bacon Citrus Toss – d’lish!

You can also separate the “leaves” and give those a quick toss in a hot pan for a d’lish topping for mac and cheese or grilled pork. To do this, cut the core of the Brussels sprout out with a small paring knife, Then you can “peel” all the leaves off easily.

Cook them in a hot pan with a smidge of olive oil or butter until they are bright green but not too wilted. Finish it off with a squeeze of lemon. YUM! –Kathy


Photo by Kathy Casey Food Studios® for Sunkist.

Roasted Brussels Sprouts with Bacon Citrus Toss
Brussels sprouts are the “it” vegetable of the dinner table these days. The tangy citrus toss plays well with the rich bacon in the dressing, making for a delicious side-dish. Or try serving as an appetizer or as a warm salad over greens.

Makes between 4-6 servings

6 cups trimmed Brussels sprouts, halved if large (about 1 1/2 pounds)
2 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
3 strips bacon, cut into thin slices
1 Tbsp. brown sugar
1 Sunkist® Meyer Lemon, zested and juiced, zest reserved separately
1 Sunkist Minneola Tangelo Orange, zested and juiced, zest reserved separately

Preheat oven to 425°F.

In a large bowl, toss Brussels sprouts with olive oil, salt and pepper.

Transfer to a rimmed baking sheet and roast until tender and showing good color, about 30 minutes.

Meanwhile, in a medium skillet, cook bacon until crispy, about 5 minutes. Add brown sugar and both citrus juices. Increase heat to high and let mixture reduce by half. Take care not to burn.

When Brussels sprouts are done, place them in a large serving bowl or platter, drizzle with the warm bacon-citrus mixture, and toss together with reserved zests. Serve immediately.

Recipe by: Kathy Casey Food Studios® for Sunkist.

Posted by Kathy on February 23rd, 2017  |  Add Comment |  Posted in Lifestyle, Recent Posts, Recipes, sides

Almonds

Almonds whether raw, toasted, or made into a smooth butter — these little nuts are so great for you. They’re rich in dietary fiber, vitamin E, and minerals like calcium, iron, magnesium and zinc.

Most importantly, they’re a great source of protein and perfect for a mid-day snack — just 10 almonds can get your energy going!

I love them toasted and tossed into basmati rice, sprinkled over yogurt or morning oatmeal, and subbed into a batch of chocolate chip cookies instead of walnuts. And of course they add a great crunch factor to salads – like in my Cranberry Almond Crunch Slaw recipe.

Have you ever had fresh ground almond butter? Lots of our local stores offer “grind your own” – so yummy spread on whole grain toast and topped with a few fresh berries for a quick and healthy start to your day.

Add a healthy crunch to your next dish with d’lish almonds! –Kathy


Photo by Kathy Casey Food Studios®

Cranberry Almond Crunch Slaw
Makes about 8 servings

1/3 cup unseasoned rice vinegar
1/4 cup honey
1/4 cup sour cream or plain Greek yogurt
1 tsp salt
1 tsp Sriracha
4 green onions, thinly sliced
10 cups thinly sliced napa cabbage (about 1 large head)
1/2 cup dried cranberries, coarsely chopped
1/2 cup coarsely chopped fresh cilantro
1 cup toasted sliced almonds

In a large bowl, whisk together vinegar, honey, sour cream, salt and Sriracha. Add green onions, cabbage, cranberries and cilantro and toss until well coated.

The salad should sit for 30 minutes before serving. If making way ahead, refrigerate dressing and salad ingredients separately, then toss together 30 minutes before ready to serve. Toss the almonds into the salad right before serving.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on February 16th, 2017  |  Add Comment |  Posted in Foodie News, Recent Posts, Recipes, Fruit, KOMO Radio, Kathy Casey, Snacks, salads, sides

Hearty Root Vegetables

The cold weather months make us crave heartier foods… and root vegetables are definitely hearty. They are versatile in flavor, texture and application – as well as budget-friendly and a great source of complex-carbohydrates!

Rutabagas, parsnips, carrots, turnips and beets are all part of this delicious group.


A great crop of root veggies!
(Photo from CookWithWhatYouHave.com
they have a great recipe for Box Grater Unconventional Latkes!)

Roasted Beets are so tasty and star in my recipe with an Orange Cumin Glaze. Just pop whole in a 375 degree oven tented in foil and roast until fork tender – when cool the skins will slip off easy. I love them tossed in a salad with arugula, blue cheese, walnuts and balsamic vinaigrette.

The often overlooked parsnip is also a fave – roast them whole with a chicken alongside a few of those beautiful rainbow carrots we see in the markets these days. It’s featured in my Creamy Roasted Parsnip Soup paired up with chevre and walnut croutons. Pour yourself a glass of Washington wine and you’re all set for a cozy meal.

Speaking of parsnips and carrots – these also partner well simply steamed and mashed with some seasoning, butter, olive oil or sour cream for a tasty side dish alternative to traditional potatoes.

Fill up with some hearty root veggies! –Kathy

Roasted Beets with Orange Cumin Glaze
Makes about 6 servings.

5 large beets (about 2 lb.)
1/2 cup fresh orange juice
1 tsp ground cumin
1 Tbsp white wine vinegar
1 1/2 Tbsp honey
1 tsp cornstarch
2 Tbsps butter
1/2 tsp salt
1/4 cup chopped toasted walnuts
1 Tbsp finely chopped orange zest
2 Tbsps chopped fresh parsley

Preheat oven to 375 degrees.

Wash the beets and leave root untrimmed. Place beets on a large sheet of foil and seal like a package. Place foil packet on a baking pan and roast in preheated oven until very tender, about 1 hour and 45 minutes. Poke beets to make sure they are tender.

As soon as beets are cool enough to handle, slip the skins off and slice into ¼-inch slices.

In a small bowl mix together the orange juice, cumin, vinegar , honey and corn starch. Stir until cornstarch is well incorporated.

Place liquid mixture in a large, non-stick sauté pan and heat over medium-high heat, whisking – while adding the butter and salt. Bring to a boil and add the sliced beets. Cook, turning beets as necessary, until they are hot and nicely glazed. Place on a serving platter or in large, shallow bowl.

Mix together the walnuts, orange zest and parsley and sprinkle over the beets.

Chef’s Notes:
You can prepare this recipe part way in advance: Just roast, peel and slice the beets ahead of time. This can be done up to 3 days in advance. Then finish the rest of the recipe procedure per instructions.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Creamy Roasted Parsnip Soup with Chevre & Walnut Crostini
Makes 6 servings

4 cups 1/2-inch-sliced peeled parsnips (about 1 1/2 pounds)
1 Tbsp olive oil
2 Tbsps butter
1/4 cup thinly sliced shallots
1 stalk celery, chopped (about 1/2 cup)
3 cloves garlic, finely minced
1/2 cup dry white wine
4 cups chicken broth (I used packaged organic broth)
1 cup heavy cream
1/2 tsp kosher salt
1/8 tsp cayenne pepper

Croutons
6 1/4-inch-thick slices baguette or French bread
Olive oil
3 ounces chevre (goat cheese)
3 Tbsps chopped walnuts, lightly toasted

Garnish: thinly sliced fresh chives and/or celery leaves

Preheat oven to 425 degrees F.

First, toast the bread for the croutons: Lay the bread on a baking sheet, brush slices lightly with oil, and toast in the preheated oven for about 3 – 5 minutes, or until just lightly golden. Remove and let cool. (You can do this the day before and keep croutons in a tightly closed container after they cool.)

Toss parsnips and olive oil together in a bowl to coat evenly. Spread out on a baking sheet (you can reuse the one used for the bread), and roast till golden and totally tender, about 30 minutes.

Heat butter in a large pot over medium-high heat. Sauté shallots and celery until very tender, about 3 minutes; do not brown. Add the garlic and cook, stirring, for about 30 seconds more. Add wine and bring to a boil. Add chicken broth, cream and roasted parsnips and bring to a simmer. Reduce heat to medium or low, to maintain a slow simmer. Cook for about 5 minutes and then add salt and cayenne. In small batches, puree mixture in a blender. (Be careful; it’s hot!)

Return soup to pan and adjust seasoning if needed. Cool and refrigerate for up to 3 days before serving.

To serve the soup and finish the crostini:
Preheat oven to 375 degrees F.

Spread the cheese on the croutons, then top each one with a half-tablespoon of nuts. Press in slightly and bake for about 4 minutes or until cheese is warmed.
Meanwhile, heat the soup, stirring often, over medium heat till hot, making sure it does not stick on the bottom. Serve the hot soup in warm bowls. Top with chives or celery leaf and serve a warm goat cheese crouton on the side.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on February 2nd, 2017  |  Add Comment |  Posted in Foodie News, Recent Posts, Recipes, KOMO Radio, Kathy Casey, salads, sides, soups

DIY Fried Rice

I love fried rice! Great from your favorite Chinese restaurant but also easy to make at home – a great way to turn leftover steamed rice into a fresh d’lish meal!

But Fried Rice can get fancy too — I’ve had it in NY with lobster and 24K gold on it!!


David Burke & Donatella’s “Millionaire’s Fried Rice”
with caviar, lobster, Kobe beef, and gold!

But let’s get to the basics — important fried rice tips are:
1. Use cold steamed white rice – NEVER INSTANT!
2. Almost anything is fair game: leftover cooked pork, seafood, chicken, veggies, etc. Throw those all in.

Start with a large HOT pan or wok and a little oil then add in the cold rice. Spread it out to get it cooking. Then add in the goodies (meats, veggies) and some minced garlic and ginger too, if you like.

Then make a “well” in the middle. Add in some beaten egg then scramble it up in the middle. Last, fold it all in.

I even love it for breakfast, with some bacon or sausage added!

So instead of take out tonight – STAY IN and try your hand at homemade fried rice! -Kathy

Egg and Shrimp Jasmine Fried Rice
To achieve that great “fried rice” consistency, make the rice the day before. Cook and refrigerate and then let set at room temperature for 30 minutes before frying. This recipe has cooked egg that is sliced thin and added, but you can also whisk the egg and scramble it right into the rice as well.

Makes 8 cups, serves 6 to 10

Rice
Makes 6 cups cooked rice

2 cups jasmine rice
1 tsp salt
3 cups water
1 fresh or frozen kaffir lime leaf (optional)

Fried Rice Goodies
3 eggs
1/4 tsp salt
1 tsp water
3 tsp vegetable oil
1 cup (about 8 ounces) uncooked medium shrimp, peeled, deveined, and cut/split in half lengthwise or coarsely chopped
2 tsp minced ginger
1/4 cup small-diced (1/4-inch) carrots
1 tsp minced garlic
2 tsp minced fresh lemongrass (optional)
1/2 cup fresh shelled peas or thinly sliced pea pods
1/4 cup thinly sliced green onion
2 tsp soy sauce

Serve with:
additional soy sauce
sambal oelek or Asian chili condiment
lime wedges
cilantro sprigs

Cook the rice the day before, or at least 2 hours in advance, and chill.

To cook in a rice cooker:
Rinse the rice in a strainer until the water runs clear. DRAIN WELL, then place in the rice cooker with all the remaining rice ingredients. Stir well, cover and steam until tender, per manufacturer’s directions.

After rice is cooked, fluff with a fork, let cool, then refrigerate.

To cook without a rice cooker:
Preheat oven to 400 degrees F. Rinse the rice in a strainer until the water runs clear. Shake rice and DRAIN WELL.

Place rice in a large saucepan with remaining rice ingredients. Place pan over high heat and bring to a boil, stir. Quickly cover pan with a piece of foil AND a tight-fitting lid.

Place in preheated oven and cook for 15 – 20 minutes, or until tender. After rice is cooked, immediately remove the lid and foil. Fluff rice with a fork, let cool, then refrigerate.

When ready to finish the dish, have all remaining ingredients prepared and within reach of the range. Cook the eggs and let them cool while you fry the rice.

To cook the eggs:
In a small bowl, whisk eggs with the salt and water. Heat 1 tsp of the oil in a wok or heavy, large, non-stick skillet until hot. Add the eggs and, with a spatula, lift eggs as they cook, letting uncooked part run underneath until set. Transfer eggs to a cutting board. Let cool, then cut eggs into 1/4-inch strips.

To fry the rice:
Heat the remaining 2 tsp oil in the same wok over medium-high heat. Add shrimp and stir-fry until just turning pink, about 15 seconds. Add the ginger, carrot, garlic, lemongrass, and the cooked rice. Stir-fry 2 minutes. Add the peas, green onions, and the shredded eggs. Stir-fry for 1 minute, until heated through, then drizzle with soy sauce and toss well.

Serve, immediately and pass the soy, chili condiment, lime and cilantro separately for guests to “customize” and season their rice the way they like it.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy Casey on January 12th, 2017  |  Add Comment |  Posted in Recipes, KOMO Radio, sides

Mac & Cheese? Yes Please!

When I think of comfort foods, one of the first things that come to mind is mac & cheese. Gooey, warm, and of course, cheeeeesy delicious!

One of my favorite recipes is my 4-Cheese Penne Bake With Herb Bread Crumbs. Penne pasta, garlic and parmesan white sauce all tossed with loads of shredded cheese –  Cheddar, Mozzarella, Jack and Parmesan. Then covered with some fresh, herby bread crumbs for a nice crunch.

mac-cheese
Gooey, melted cheese bake – yum!
Photo from Dishing with Kathy Casey.

Mac & cheese is perfect to customize. You can add your favorite ingredients like bacon for a cheddar bacon mac. Or how about roasted red peppers, green onions, artichokes… rotisserie chicken would be good… sautéed mushrooms, sausage, green chilies –  the possibilities are endless.

Or how about changing up the sauce part by mixing in some salsa or loads of garlic and curry? Nothing is off limits!

So get creative and bake up some comforting cheesey goodness! –Kathy

4-Cheese Penne Bake With Herb Bread Crumbs

* Four-, five- and six-cheese blends are available in most grocers’ dairy sections. If you wish to make your own grated cheese blend, try using a mixture of any of the following:, Jack, mozzarella, Gouda, Swiss, Havarti. I like to use Tillamook sharp cheddar cheese!

Generously serves 6 – 8.

Herb Bread Crumbs (recipe follows)
4 Tbsp. butter
1 Tbsp. minced garlic
4 1/2 Tbsp. flour
4 cups milk
1 1/2 tsp. salt
1/4 tsp. black pepper
1 cup sour cream
1/4 cup grated high-quality Parmesan cheese
1 pound dry penne pasta
2 cups (8 oz. wt.) grated four-cheese blend*
2 cups (8 oz. wt.) grated Cheddar cheese
1/2 cup milk

Preheat oven to 375 degrees F.

Make the Herb Bread Crumbs and set aside.

In a large heavy-bottom sauce pan melt the butter over medium heat. Add the garlic and stir around for about 20 seconds — do not let garlic brown. Stir in the flour and cook for about 1 minute, stirring constantly.

While stirring vigorously with a whisk, add the milk. Whisk well. Bring to a simmer and whisk occasionally until sauce is thickened, about 3 – 4 minutes. Remove from heat and stir in salt, pepper, sour cream and Parmesan cheese, and set aside.

Meanwhile, bring a large pot of water to a boil and cook penne pasta per package directions until done. Drain well.

In a very large bowl mix together the pasta and sauce, then fold in the grated cheeses until well combined. Place mixture into a lightly buttered, 13-inch x 9-inch baking pan.

Sprinkle with Herb Bread Crumbs and bake in a 375-degree oven for about 30 minutes or until pasta is heated through, sides are slightly bubbling and top is golden brown.

Herb Bread Crumbs
Makes about 1 1/2 cups.

3 cups packed, 1-inch French bread chunks
4 Tbsp. butter
pinch salt and pepper
2 Tbsp. chopped fresh parsley
1/2 tsp. dry basil leaves
1/2 tsp. dry thyme leaves

Place bread crumb ingredients in a food processor, and pulse processor on and off until the bread becomes chopped into a fine crumb and is well mixed with the other ingredients.

Bread crumbs should be refrigerated until used and can be kept frozen for up to 1 month.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on November 3rd, 2016  |  Add Comment |  Posted in Recent Posts, Recipes, KOMO Radio, Kathy Casey, sides

Chasing Wild Mushrooms

Why do I wish for rain every fall? As soon as our Northwest grounds moisten up, our local wild mushrooms start to pop up!

I have been a huge mushroom foraging enthusiast for years and the Pacific Northwest is a mushroom-ers paradise. From the beloved chanterelle and the brilliant lobster mushroom to the sparassis (also known as the cauliflower mushroom), there are a LOT of edible mushrooms out there for the pickin’. Farmer’s Markets are abundant with these tasty NW gems and chef’s menus sprinkled with local finds.

But it’s so fun to pick wild mushrooms – think of it as hunting treasure in the forest! I was introduced to picking wild mushrooms years ago by an amazing group of local enthusiasts. But remember when picking wild mushrooms, you must know how to identify edible species. It’s important to learn from an experienced mushroom forager, go picking with an experienced person, or join a group such as Puget Sound Mycological Society. It’s a great place to learn all about wild mushrooms, meet great people and join in a fungi field trip.

patrice-benson
A beautiful photo of my dearly departed friend Patrice Benson who taught me the love of wild mushrooms.
I learned from the best!

If you live in the Seattle area, this weekend is the Puget Sound Wild Mushroom annual show at Bellevue College, where there will be hundreds of species exhibited and a cooking display for you to try something new.

So here’s to the rainy days for a d’lish mushroom bounty! –Kathy

Colorful Wheat Berry, Edamame and Matsutake Mushroom Salad
I used the fragrant matsutake mushroom in this recipe for its lovely flavor profile. But you could also use oyster mushrooms as a substitute. This recipe is also delicious made with farro instead of wheat berries.

Makes about 5 cups

3/4 cup whole wheat berries
2 quarts water
1 Tbsp. each vegetable oil and sesame oil
1 cup thinly sliced matsutake mushrooms*
1 cup frozen, shelled edamame beans, defrosted
1 medium red bell pepper, julienned
3 green onions, thinly sliced
2 to 3 Tbsp. coarsely chopped parsley
1 medium carrot, thinly bias cut
1 cup thinly sliced napa cabbage

Dressing
2 Tbsp. soy sauce
1 Tbsp. sesame oil
2 Tbsp. vegetable oil
2 Tbsp. unseasoned rice vinegar
1/2 Tbsp. honey
1/2 to 1 tsp. Asian chili paste, such as sambal oelek
1 1/2 tsp. finely minced fresh ginger
1 1/2 tsp. finely minced fresh garlic

To cook the wheat berries: In a large pot, bring the wheat berries and water to a boil then reduce to a slow simmer. Simmer until wheat berries are very tender, about 45 minutes to 1 hour. Add more water if needed. Drain wheat berries and cool.

To cook the mushrooms: Heat the oils in a large sauté pan over medium high heat and then add the mushrooms. Sauté until soft and cooked through then let cool.

Meanwhile, mix the dressing.

When the wheat berries and mushrooms are cool, combine with remaining salad ingredients in a large bowl. Drizzle with the dressing and mix well. The salad can be served right away, or refrigerated for up to 4 hours. Bring to room temperature for about 30 minutes before serving.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on October 27th, 2016  |  Add Comment |  Posted in Recent Posts, Recipes, KOMO Radio, Kathy Casey, salads, sides

Labor Day Picnic Foods

Labor Day is coming up – a holiday that commemorates the workers who have helped make this country great. To many, it also heralds the end of summer and the last 3-day weekend before school starts.

So why not enjoy the last blast of summer with a great picnic potluck among friends and family? Try twisting up your menu with some new drinks and dishes too. Start out with a refreshing drink such as a house-made sparkling blackberry lemon soda – perfect for using up the last of those wild picked blackberries! Serve it dry or add a splash of your favorite local vodka or gin.

For the food – set out an array of apps to make a meal of it. Try giving a sassy twist to some old favorites like Sriracha Deviled Eggs, or something new in the dip department like Creamy White Bean Dip with Garlic and Rosemary topped with chopped up fresh summer tomatoes and served up with fresh cucumbers, and grilled pita for dipping.

The possibilities are endless and delicious! –Kathy

Sriracha Deviled Eggs
Sriracha Deviled Eggs – Yum!
Photo by Kathy Casey Food Studios®.

Sriracha Deviled Eggs with Crunchy Cucumber & Shrimp
Sriracha adds a spicy kick and a beautiful color to these festive eggs. The shrimp and cucumber topping adds a fresh note and fun texture. Be sure to use eggs that are at least 10 days old or the shells will not peel off easily.

Makes 24

1 dozen hard-cooked eggs

Filling
1/4 cup mayonnaise
3 Tbsp. Sriracha hot sauce
1/4 tsp. Kosher salt
2 Tbsp. thinly sliced green onion
2 Tbsp. finely minced celery

Topping
2 tsp. vinegar
1 tsp. sugar
1/3 cup chopped cooked shrimp, well drained
2 Tbsp. finely minced English cucumber
1 Tbsp. finely minced red pepper (optional)
1 Tbsp. chopped fresh cilantro or parsley

Garnish: extra Sriracha sauce and cilantro leaves (if desired)

Halve the eggs lengthwise and transfer the yolks to a mixing bowl. Set the egg white halves on a platter, cover, and refrigerate.

With a fork, mash the yolks to a smooth consistency. Add the mayonnaise, Sriracha and salt, and mix until smooth (you can also do this in a mixing bowl with a whip attachment). Stir in the green onion and celery.

Spoon the mixture into a pastry bag fitted with a plain or large star tip, then pipe the mixture evenly into the egg white halves or fill the eggs with a spoon, dividing the filling evenly.

To make the topping, stir the vinegar and sugar together in a small bowl, until dissolved. Add the shrimp, cucumber, pepper and cilantro, and toss until well coated. Top each egg half with about one heaping teaspoon of the mixture. For extra flavor and spice top each egg with a dot of Sriracha and garnish with a tiny cilantro leaf, if desired. Serve immediately.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Creamy White Bean Dip with Garlic and Rosemary
I like to serve this dip with crostini, grilled flat breads or fresh veggies, such as pieces of fennel, red peppers, blanched green beans or grilled vegetables. For a variation, top with diced fresh tomatoes, cucumber and your favorite olives.

Makes 3 cups

2 (15-ounce) cans white beans, drained well (I used S&W White Beans in Light Seasoning)
6 cloves fresh garlic, peeled
1/2 tsp. red chili flakes
2 Tbsp. fresh lemon juice
2 tsp. finely minced lemon zest
1 1/2 tsp. finely minced fresh rosemary
3/4 tsp. kosher salt
1/2 cup olive oil
Garnish: fresh rosemary sprig

Drain beans well, then combine in a food processor with the garlic cloves. Process for about 1 minute, then scrape down sides of food processor work bowl, and add the chili flakes, lemon juice and zest, rosemary and salt. With motor running, add the olive oil through the feed tube in a slow stream. Process until smooth. Taste for salt and adjust if desired. This dip will keep refrigerated for up to 3 days.

Serve in a bowl; drizzle dip with a tiny bit of olive oil and garnish with a fresh rosemary sprig if desired.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on September 1st, 2016  |  Add Comment |  Posted in Recent Posts, Recipes, KOMO Radio, Snacks, appetizers, sides

Beets

Pickled or roasted, steamed or boiled, I adore beets whichever way they’re prepared! I even like to grate them raw into salads for some fantastic color and flavor.

Beets have always been one of my favorite vegetables and now we find them everywhere. At that trendy juice bar next to the wheat grass. Or the swanky hipster restaurant in a new cocktail. And even in that chocolate cake you are making for your kids so they will eat their veggies – but shhhh! That’s our secret!
beetingeggs

They’re great in my Beet’ing Heart Deviled Eggs!

In addition to being delicious, beets are REALLY good for you! The nutrient in beet’s red pigment called betalain is high in antioxidants, has anti-inflammatory benefits, and can even reduce your risk of heart disease. Beets are also a great source of fiber and vitamin C!

Photo from The Atlantic

If you boil or roast your beets, don’t bother peeling them before-hand. Once they’re cooked, the skins will rub right off!

Looking for a new side dish? Try my Mashed Roasted Beets with Lime, Sour Cream and Cilantro. This will turn the most resistant beet eater into a beet enthusiast in no time. The sweet flavors of the beets combined with the zing of the lime and a dollop of low-fat sour cream will make this a family favorite.

Beets – a colorful, flavor addition to your next dish! –Kathy

Mashed Roasted Beets with Lime, Sour Cream & Cilantro
This beet preparation will turn the most resistant beet eater into a beet lover. If you have time, the ultimate taste intensity can be produced by roasting the beets in a 375-degree F. oven until very tender; allow about 1 – to 2 hours depending upon the size of your beets The yield will be reduced because of moisture evaporation, so use 5 beets.

Makes four 1/2-cup servings.

4 beets (about 1 1/2 lbs.)
2 Tbsp butter or olive oil
1/4 cup sour cream or 0% Greek yogurt
1 Tbsp fresh lime juice
1 tsp ground coriander
1/4 tsp crushed red pepper flakes
2 Tbsp fresh cilantro, chopped
salt to taste

Wash the beets, trimming top to 1″ – 2″ and leaving root untrimmed. Steam until very tender (or see roasting note, above).

As soon as beets are cool enough to handle, slip the skins off and cut into large chunks. Place in food processor with butter and sour cream; process until smooth-like in texture but not a total puree. Mix in lime juice, coriander, pepper flakes and chopped cilantro. Season to taste with salt.

Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

Posted by Kathy on August 18th, 2016  |  Add Comment |  Posted in Recent Posts, Recipes, KOMO Radio, Kathy Casey, root vegetables, sides, vegetables
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