PARSNIP AND FENNEL SOUP Serves 4 to 6. Fennel has a mild licorice flavor.
• 1 lb. parsnips, peeled and diced • About 1 lb. fennel bulb, diced (save tops for garnish); adjust amount as needed, as not everyone enjoys the taste of fennel • 1 medium onion, chopped • 4 to 6 tbsp. unsalted butter • 1/4 c. flour • 5 c. chicken or vegetable broth • 1 c. heavy cream • 1/8 to 1/4 tsp. salt • 1/4 tsp. freshly ground black pepper • Generous handful of hazelnuts, toasted and coarsely chopped
Directions In a Dutch oven, cook the parsnips, fennel and onion in butter over moderately low heat, stirring periodically for about 15 minutes, or until soft. Add the flour, stirring 3 or so minutes. Add the stock and bring to a boil. Reduce the heat and simmer for about 20 minutes. Add the cream, salt and pepper. Stir until heated through. Top with chopped fennel tops and hazelnuts and serve.
Nutrition information per serving of 6 (using ¼ cup hazelnuts): Calories340Fat25 gSodium950 mg Carbohydrates24 gSaturated fat13 gCalcium99 mg Protein8 gCholesterol65 mgDietary fiber6 g
Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 5 fat.
MAPLE-GLAZED TURNIPS Serves 4.
• 2 lb. turnips, trimmed, peeled and cut into chunks • 1/4c. unsalted butter • 1/4 c. maple syrup
Directions Using a steamer, cover and steam the turnips until just softened, about 5 to 8 minutes. Melt the butter in a large sauce or sauté pan. Add the steamed turnips and maple syrup. Reduce the heat to medium-low and, stirring, coat the turnips with the syrup until a nice glaze has formed on them, about 5 minutes. Serve immediately.
Nutrition information per serving: Calories205Fat12 gSodium126 mg Carbohydrates25 gSaturated fat7 gCalcium72 mg Protein2 gCholesterol30 mgDietary fiber3 g Diabetic exchanges per serving: 2 vegetable, 1 other carb, 2 1/2 fat.
TURNIP-ONION-POTATO CASSEROLE Serves 4 as a side dish.
Note: If you cannot find Halloumi, which is a salty, Cypriot goat's milk or sheep's milk cheese, you can substitute Gruyère or even feta. Just add a little salt to the dish before baking.
• 2 turnips, trimmed and cut into chunks • 1 large red onion, cut in half, then quartered • 1 large yellow onion, cut in half, then quartered • 1 yam, peeled and cut into chunks • 1 Idaho potato, washed, peeled and cut into chunks • 3 red potatoes, washed and quartered • 8 cloves garlic, peeled and cut in half • 1/3 c. olive oil • Freshly ground black pepper, to taste • 4 oz. Halloumi cheese, thinly sliced (see Note)
Directions Preheat the oven to 400 degrees. Coat the interior of a baking dish with 1 tablespoon olive oil. Tumble the vegetables into the dish, then drizzle the remaining olive oil over the vegetables and toss to coat. Sprinkle with black pepper, then place in the oven and bake, uncovered, for 45 minutes or until the vegetables have browned slightly. Remove the baking dish from the oven. Place the cheese on top of the vegetables and return to the oven. Turn the broiler on medium and broil until the cheese has melted and browned, about 1 to 2 minutes. Serve immediately.
Nutrition information per serving: Calories490Fat26 gSodium380 mg Carbohydrates55 gSaturated fat7 gCalcium300 mg Protein12 gCholesterol28 mgDietary fiber8 g
Diabetic exchanges per serving: 2 vegetable, 3 bread/starch, 5 fat.