vegetarian

Roasted Carrots with Ricotta Cheese

Looking for a delicious side dish to impress your friends or significant other with? Try our Roasted Carrots with Ricotta Cheese. You don't need to buy any fancy ingredients, but the dish will still be delicious and impressive!

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INGREDIENTS:
• 1 whole bunch of carrots
• Olive oil (enough to coat carrots + 1 tsp)
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 cup pine nuts or silvered almonds
• 1/2 cup low-fat ricotta cheese
• Balsamic vinegar (to taste)

DIRECTIONS:
1. Preheat the oven to 375 degrees.
2. Chop the stems off the carrots and lay on a baking sheet.
3. Drizzle with just enough olive oil to coat the carrots. Sprinkle with salt and pepper.
4. Roast for 20-30 minutes in the oven until carrots are browned.
5. While the carrots roast, in a small frying pan, add in olive oil and pine nuts (or slivered almonds).
6. Roast in the frying pan for 2-3 minutes until the nuts are lightly toasted.
7. On a serving plate, spread the ricotta cheese. Layer the roasted carrots on top, and then top with toasted pine nuts. If desired, add a drizzle of balsamic vinegar on top. Enjoy!

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Carrots contain vitamins, minerals, carotenoids, and flavonoids that may prevent cancer and enhance immune system. They are available all year round, inexpensive, and lasts longer than most veggies so it's a great vegetable to always have in stock. 


REFERENCES:
1. João Carlos da Silva Dias. Nutritional and Health Benefits of Carrots and Their Seed Extracts. Food and Nutrition Sciences, 2014, 5, 2147-2156. http://file.scirp.org/pdf/FNS_2014120411490798.pdf

Lentil Soup

Even if you are not a vegetarian, it may not be a bad idea to have occasional meatless nights.

Recent study shows that high plant protein intake was associated with lower overall and cardiovascular death risks while high animal protein intake was associated with increased cardiovascular death.

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As we reach the end of the summer, it’s time to start enjoying warm soups! How about trying some plant-protein filled soups like lentil soup?

Lentils are a good source of not only plant-protein, but also complex carbohydrate, thiamine, iron, and other nutrients. 

INGREDIENTS:
• 1 diced onion
• 1 Tbsp butter
• 1/2 cup red lentils
• 2 cups vegetable broth
• 2 Tbsp of fresh chopped parsley
• Dash of pepper
• 1/4 cup milk or almond milk

DIRECTIONS:
1. In a large pot, cook the onion in butter until it's translucent, but not browned
2. Add red lentils and vegetable broth. Simmer the broth until the lentils are cooked through (if the soup is too thick, add more broth as necessary)
3. Add in fresh chopped parsley and a dash of pepper
4. To make the soup smoother, use an immersion blender and blend until the desired consistency is reached
5. To top it off, mix in milk or almond milk. Serve and enjoy

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REFERENCES:
1. Song M, Fung TT, Hu FB, et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182.
2. USAID. Lentils Commodity Fact Sheet. USAID Web site. https://www.usaid.gov/what-we-do/agriculture-and-food-security/food-assistance/resources/lentils-commodity-fact-sheet. Updated: November 14, 2016. Accessed September 8, 2017.