Just a touch of maple syrup brings out the sweetness in the winter squash and rutabaga, two root vegetables with a good amount of beta carotene.
1 teaspoon olive oil
⅓ cup chopped onions
2 cups frozen rutabaga (yellow turnip) chunks, thawed
¼ cup water
1 package (10 ounces) frozen pureed winter squash, thawed
¾ cup evaporated low-fat (2%) milk
2 tablespoons maple syrup
½ teaspoon salt
1. In a large nonstick saucepan, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until tender, about 7 minutes.
2. Add the rutabaga chunks and water, and cook until the rutabaga is heated through, about 3 minutes.
3. Stir in the winter squash puree, evaporated milk, maple syrup, and salt. Cover and simmer 5 minutes to blend the flavors. Makes 4 servings
Pumpkin & Black Bean Stew Omit step 2 and the rutabaga. In step 3, add the ¼ cup water and 1 can (15½ ounces) rinsed and drained black beans to the soup. Instead of winter squash, use 1 can (15 ounces) unsweetened pumpkin puree. Stir in ¼ cup of grated Parmesan cheese just before serving.
Good source of: beta carotene, calcium, potassium, riboflavin, vitamin C
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.