Recipe: Honey-Roasted Parsnips with Sweet Potatoes and Apples

HONEY-ROASTED PARSNIPS
WITH SWEET POTATOES AND APPLES
Source: the American Institute for Cancer Research

Parsnips are part of the carrot family and are good at fighting cancer and heart disease, like other vegetables in this family. Root vegetables like parsnips, carrots and beets are also high in nutrients, dietary fiber and a range of cancer-fighting substances called phytochemicals, available only in plants.

Although parsnips are available year-round, their peak months are in fall and winter. When shopping for root vegetables, look for those that are smooth and firm, with a bright color. Parsnips are preferable young, when they are smaller and sweeter. They can be refrigerated in a plastic bag for up to two weeks.

The flavors of sweet potato and apple blend nicely with the parsnips in the following recipe. They also add to the health benefits of the dish. A little honey and soy sauce are a good complement to this satisfying winter medley.

Canola oil spray
1 1/2 cups peeled and chopped parsnips
1 large sweet potato, peeled and cut into bite-size chunks
2 crisp red apples, peeled, cored and cut into bite-size chunks
1 Tbsp. canola oil
1 Tbsp. honey
2 Tbsp. reduced-sodium (lite) soy sauce
Salt and freshly ground black pepper

Preheat oven to 375 degrees. Spray a baking pan or casserole dish with oil spray and set aside. In a large mixing bowl, place parsnips, sweet potato and apples. Set aside. In a microwave-safe bowl, mix oil and honey. Warm in the microwave, about 10 seconds, to thin. Stir in soy sauce. Pour sauce onto vegetables and apples. Toss to coat well. Transfer to the baking pan and cover with foil.

Bake until very tender, about 1 hour, stirring occasionally. Add salt and pepper to taste, then serve.

Makes 6 servings
Per serving: 113 calories, 2 g. total fat (less than 1 g. saturated fat), 23 g. carbohydrate, 1 g. protein, 4 g. dietary fiber, 216 mg. sodium.