Ingredients:

• 4 cups parsnip, chopped
• 1 cup carrots, chopped
• 1 cup yellow onion, chopped
• 10 oz. mushrooms, chopped
• 1 cup zucchini chopped
• 4 garlic cloves, minced
• 1 pat butter, or coconut oil
• 1 teaspoon fresh thyme leaves (from 4-6 sprigs)
• 2 sprigs fresh sage (10-12 leaves), chopped
• salt and pepper, to taste

Directions:

1. Preheat your oven to 400F and line two baking sheets with parchment paper or a Silpat.
2. Arrange the 4 cups of chopped parsnips into a single layer on one of the lined baking sheets, and arrange the chopped carrots, onion, and zucchini into a single layer on the other lined baking sheet.
3. Roast both pans of vegetables at 400 degrees for about 20-30 minutes, or until tender. Using a spatula, stir the vegetables half-way through cooking so they do not burn.
4. While the vegetables roast, melt butter or coconut oil in a skillet over medium heat. Sauté the garlic for about 5 minutes then add chopped mushrooms and cook for 8-10 minutes, until tender.
5. Once roasted, transfer the parsnips, carrots, onions, zucchini and sautéd mushrooms to a food processor.
6. Add fresh thyme, sage, salt and pepper to taste. Chop or ‘pulse’ mixture to combine ingredients, but be careful not to puree. A chunky texture is desired.
7. Adjust seasoning to your liking, serve warm, and enjoy!

Adapted from: https://www.detoxtheworld.com

https://www.hoag.org/specialties-services/other-programs-services/diabetes-center/diabetes-center/a-healthy-take-on-fall-favorites/

Nutritional Information

• Per serving
• Calories: 87
• Total fat: 2g
• Saturated fat: 2g
• Cholesterol: 0mg
• Total carbohydrates: 17g
• Fiber: 5g
• Sugar: 5g
• Protein: 2g
• Sodium: 37mg
• Potassium: 411mg

This is a quick and easy low sodium version of a fall favorite.  Also check the vegetarian options given below for a change-up.

INGREDIENTS

• 2 15-oz. cans reduced-sodium black beans
• ½ cup Greek yogurt, plain, non-fat
• ¾ cup reduced-sodium chicken broth
• 1 tsp. coriander
• ½ tsp. cumin
• ¼ tsp. cayenne
• Juice of 1 lime
• 2 cups popcorn, air popped, no butter
• salt, season to taste

INSTRUCTIONS

1. Drain the beans and pour all ingredients (except the popcorn) into a blender; blend together until smooth.
2. On the stove top or in the microwave, heat the soup to preference. Garnish with a handful of popcorn and one last squeeze of fresh lime on top to serve.
3. For a vegetarian version, use vegetable broth instead of chicken broth.  You can also bulk up the recipe with extra veggies such as the addition of steamed carrots, celery and onion.

https://dairygood.org/content/recipes/blender-black-bean-soup