Today was one of those days where I could feel my body feinding for nutrition. Having not eaten too particularly well over the past few days (happens to the best of us) I could feel my body needed a big fat dosage of vegetables- stat! So I thought that a nice, hearty and filling veggie stew would be perfect. After a quite indecisive trip to the store, I came home with a plethora of vegetables. But, better to eat your rainbow than stick to one color! So here it is, my recipe for (rainbow) butternut and roasted veggie stew.
Butternut Roasted Vegetable Stew
1 cup Brussels sprouts, cut in half large ones and keep
small ones whole
small head of broccoli, cut into florets
1/2 cup baby carrots
1 white onion, roughly chopped
3 cloves of garlic, minced
1 medium sweet potato, chopped roughly
2 or 3 small red potatoes, chopped roughly
Olive oil
Onion powder
Red pepper flakes
Salt
Pepper
1/2 carton of trader joe’s butternut squash soup
1/2 cup half and half
Water
1 tsp Paprika
3 Tbs Corn starch
3 tbs butter
Directions:
1. Preheat oven to 400
2. Put all vegetables on a cookie sheet (or two if it doesn't all fit) so that they are evenly layered with every vegetable touching the bottom of the pan
3. Drizzle olive oil over the veggies so they all have a solid, even coat. Sprinkle a liberal amount of onion powder, salt, pepper, and red pepper flakes (depending on the preferred spice level) and shuffle the veggies around a bit so they all get an even coating of oil and spices.
4. Put the veggies in the oven and cook for about 20-30 minutes, or until they are relatively tender and browning.
5. Once the veggies are done, take a large stock pot and add butter and garlic. Melt the butter down and sautee the garlic in it for a few minutes, till fragrant. Next, add 3 Tbs of corn starch and mix until it is no longer lumpy. This mixture of fat and cornstarch is called a roux.
6. Add the vegetables to the pot, pour the butternut squash soup and half and half over them, and then fill the rest of the pot with water until the vegetables have about a 1 inch layer of water over them.
7. Bring stew to a boil and let the veggies cook until they are easily pierced with a fork. Add salt, pepper, and paprika.
8. Bring stew to a simmer until it is thick enough so that when you stick a spoon in it comes out coated in broth.
9. Enjoy! I added a sprinkle of cheddar-Gruyere cheese on top..i highy recommend that!
Health Benefits!!
1. Preheat oven to 400
2. Put all vegetables on a cookie sheet (or two if it doesn't all fit) so that they are evenly layered with every vegetable touching the bottom of the pan
3. Drizzle olive oil over the veggies so they all have a solid, even coat. Sprinkle a liberal amount of onion powder, salt, pepper, and red pepper flakes (depending on the preferred spice level) and shuffle the veggies around a bit so they all get an even coating of oil and spices.
4. Put the veggies in the oven and cook for about 20-30 minutes, or until they are relatively tender and browning.
5. Once the veggies are done, take a large stock pot and add butter and garlic. Melt the butter down and sautee the garlic in it for a few minutes, till fragrant. Next, add 3 Tbs of corn starch and mix until it is no longer lumpy. This mixture of fat and cornstarch is called a roux.
6. Add the vegetables to the pot, pour the butternut squash soup and half and half over them, and then fill the rest of the pot with water until the vegetables have about a 1 inch layer of water over them.
7. Bring stew to a boil and let the veggies cook until they are easily pierced with a fork. Add salt, pepper, and paprika.
8. Bring stew to a simmer until it is thick enough so that when you stick a spoon in it comes out coated in broth.
9. Enjoy! I added a sprinkle of cheddar-Gruyere cheese on top..i highy recommend that!
Health Benefits!!
Brussels Sprouts- High fiber content keeps one full and happy, and helps reduce cholesterol. High in antioxidants with Vitamins A, C and E. Glucobrassicin present in Brussels helps prevent inflammation on a genetic level and help fight against various cancers as well as help the body detox. Also high in vitamin K, vitamin C and folate.
Sweet Potato- High in antioxidants in vitamins A and C, as well as sporamins which benefits our gastrointestinal tracts. High in beta-cryptoxanthin, which has been shown to help prevent arthritis. Carotenoids help stabilize insulin and blood sugar levels in the body, may help prevent stomach ulcers, and a great source of dietary fiber.
Carrots- contain beta-carotene, great for your eyesight. High levels of antioxidants may help prevent cancer, high in vitamin A, may decrease risk of heart problems, and may help reduce cholesterol levels due to their richness in fiber.
Broccoli- Contains high amount of fiber, potassium which maintains a healthy nervous system and promotes muscle growth, high in magnesium and calcium to regulate blood sugar, high in vitamin C, B6 and K, folate, and contains glucoraphanin which helps the skin detoxify and repair itself.
Onion- strong antimicrobial benefits, contains sulfides lowering blood lipids and blood cholesterol, contain flavanoids which are known to help protect against cardiovascular disease, high sulfur content for anticlotting agent.
Parsnip- High fiber, helps lower cholesterol and regulate blood sugar. They are very high in folic acid, which is wonderful for the female reproductive system and preventing birth defects, B Vitamins, and potassium to regulate blood pressure
Garlic- Contains allicin, an incredibly medicinal component, especially in raw garlic. Allicin can help prevent high blood pressure, aid in digestion, aid in inflammation reduction, help prevent and cure cold, and much much more!
Potato- Easily digestible, high in fiber, calcium and iron, and Vitamin C to prevent scurvy mate, and helps decrease inflammation in intestines
Butternut Squash- A TON of vitamin A which is good for eyesight, and maintaining skin and muscle membrains, high in fiber, good source of iron, zinc, copper, calcium, phosphorus, and potassium, rich in B vitamins and folates.
Sources:
http://www.healthdiaries.com/eatthis/11-health-benefits-of-brussels-sprouts.htmlhttp://www.vegetarian-nutrition.info/updates/onions.php
http://home.howstuffworks.com/parsnip3.htm
http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-garlic.html
http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html
http://www.nutrition-and-you.com/butternut-squash.html
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