Healthy Recipes for a Vegan Pregnancy : Salads and Vegetables (part 6) - Maple-Glazed Roasted Veggies, Orange and Ginger Mixed-Veggie Stir-Fry, Roasted-Garlic Mashed Potatoes

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Maple-Glazed Roasted Veggies

These easy roasted veggies make an excellent holiday side dish. The vegetables can be roasted in advance and reheated with the glaze to save on time, if needed. If parsnips are too earthy for you, substitute one large potato.

SERVES 4

3 carrots, peeled and chopped

2 small parsnips, peeled and chopped

2 sweet potatoes, peeled and chopped

2 tablespoons olive oil

Salt and pepper, to taste

13 cup maple syrup

2 tablespoons Dijon mustard

1 tablespoon balsamic vinegar

12 teaspoon hot sauce

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Preheat oven to 400°F.

2. On a large baking sheet, spread out carrots, parsnips, and sweet potatoes.

3. Drizzle with olive oil and season to taste with salt and pepper. Roast for 40 minutes, tossing once.

4. In a small bowl, whisk together syrup, mustard, vinegar, and hot sauce.

5. Transfer the roasted vegetables to a large bowl; toss well with the maple mixture. Add salt and pepper, to taste.

Per Serving

Calories: 231 | Fat: 7g | Sodium: 158mg | Fiber: 5g | Protein: 5g

 

Orange and Ginger Mixed-Veggie Stir-Fry

Rice vinegar can be substituted for the apple cider vinegar, if you prefer. As with most stir-fry recipes, the vegetables are merely a suggestion; use your favorites or whatever looks like it’s been sitting too long in your crisper.

SERVES 4

3 tablespoons orange juice

1 tablespoon apple cider vinegar

2 tablespoons soy sauce

2 tablespoons water

1 tablespoon maple syrup

1 teaspoon powdered ginger

2 tablespoons oil

2 cloves garlic, minced

1 bunch broccoli, chopped

12 cup sliced mushrooms

12 cup snap peas, chopped

1 carrot, sliced

1 cup chopped cabbage or bok choy

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Whisk together the orange juice, vinegar, soy sauce, water, maple syrup, and ginger.

2. Heat oil in a large skillet, add garlic and cook for 1–2 minutes; add veggies. Allow to cook over high heat, stirring frequently, for 2–3 minutes, until just starting to get tender.

3. Add sauce and reduce heat; simmer, stirring frequently, for another 3–4 minutes, or until veggies are cooked.

Per Serving

Calories: 117 | Fat: 3g | Sodium: 518mg | Fiber: 6g | Protein: 6g

 

Roasted-Garlic Mashed Potatoes

In the absence of milk and butter, load your mashed potatoes up with roasted garlic for a flavor blast.

SERVES 4

1 whole head garlic

2 tablespoons olive oil

6 potatoes, cooked

14 cup vegan margarine

12 cup soy creamer or soymilk

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Heat oven to 400°F.

2. Remove outer layer of skin from garlic head. Drizzle generously with olive oil, wrap in aluminum foil, and place on a baking sheet. Roast in oven for 30 minutes.

3. Gently press cloves out of the skins; mash smooth with a fork.

4. Using a mixer or a potato masher, combine garlic with potatoes, margarine, and creamer until smooth.

5. Season to taste with salt and pepper.

Per Serving

Calories: 367 | Fat: 14g | Sodium: 199mg | Fiber: 8g | Protein: 6g

 
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