Developed by Carlene Thomas, RDN, LD

Ingredients
Parsnip Purée
1 cup pureed parsnip
1½ tablespoon olive oil
2 large parsnips
⅛ cup + 1 tablespoon vegetable or chicken stock
Salt and pepper to taste

Soufflé
3 tablespoons butter
⅛ cup whole wheat breadcrumbs
4 tablespoons freshly grated parmesan
1 cup skim milk
1 bay leaf
1 bunch thyme
1¾ tablespoons whole-wheat flour
3 egg yolks
4 egg whites (at 2 tablespoons each)
½ teaspoon salt

Directions

1. Wash and slice parsnips into ⅓-inch rounds. Toss in olive oil, salt and pepper and put on a small baking pan in the oven at 400°F for 12 minutes.
2. Flip parsnips after 12 minutes and roast for another 6 minutes. Parsnips will just be starting to turn golden brown as they are removed from the oven. Allow to cool slightly.
3. To purée, add ⅛ cup chicken stock to a food processor and pulse until there are no chunks. (Purée will be thick with some fibers.)
4. With 1 tablespoon of butter and a paper towel, coat the interior of the ramekins making sure to butter the base, crease and walls. Mix breadcrumbs and 2 tablespoons parmesan in a bowl and use to coat buttered ramekin interiors.
5. In a small pot, add milk, bay leaf and thyme, and cover and simmer on low for 10 minutes to infuse herb flavors. Strain herbs, pour milk into a measuring cup and set aside. In the same pot, add butter and allow to melt.
6. Add whole-wheat flour and whisk. Cook for one minute to remove floury taste. Slowly pour in herb infused milk, whisking to avoid lumps.
7. Continue whisking on medium for three to five minutes until sauce begins to thicken. In a separate, medium-size bowl, place three egg yolks, beaten. Add half of the white sauce to the bowl of egg yolks and whisk vigorously.
8. Add remaining white sauce and combine. Whisk in the parsnip purée and ¼ teaspoon of salt and the remaining 2 tablespoons grated parmesan.
9. In a standing mixer, beat egg whites to stiff peaks. Into the mixer bowl, fold in one-third of the combined white sauce and parsnip purée at a time, making sure to dig to the bottom to fold in.
10. Spoon in soufflé mix to each ramekin, filling three-quarters of the way. Smooth tops with back of spoon.
11. Set oven to 400°F. Place ramekins on a pan with edges. Pour water into the pan to reach ¼ inch up sides of ramekins. Bake for 25-30 minutes until the tops are golden brown.
12. Top with remaining salt and pepper and serve immediately.

Nutrition Information
Serves 5.
Serving size: 8 ounces

Calories: 257; Total fat: 16g; Saturated fat: 7g; Cholesterol: 137mg; Sodium: 474mg; Carbohydrates: 18g; Fiber: 3g; Sugars: 6g; Protein: 11g (Note: Bay leaf and thyme bunch not included; insignificant contribution.)

Carlene Thomas, RDN, LD, is a private practice and nutrition consultant in Northern Virginia. She is a Stone Soup blogger and author of healthfullyeverafter.co.

Salt & Vinegar Rutabaga Fries with Old Bay Dipping Sauce

Developed by Emily Cooper, RDN

Ingredients
Rutabaga Fries
1½ pounds rutabaga, peeled and cut into ½-inch thick wedges
2 cups + 2 tablespoons white vinegar, divided½ cup water
2 teaspoons + 1 teaspoon kosher salt, divided

Dipping Sauce
½ cup ketchup
1 teaspoon Old Bay seasoning
1 teaspoon hot sauce

Directions

1. Place rutabaga wedges into a large heat-safe bowl with tight fitting lid.
2. In a medium saucepan, combine 2 cups of the vinegar, water and 2 teaspoons of salt in a medium saucepan. Bring to a boil over a high flame. Remove from heat and pour over prepared rutabaga.
3. Secure lid onto bowl and store in the refrigerator for 2 to 4 hours.
4. Preheat oven to 425° F. Coat two 12×16-inch baking sheets with non-stick cooking spray and set aside.
5. Drain rutabaga wedges in a large colander and spread evenly on prepared baking sheets. Bake for 25 minutes, flipping wedges halfway through to brown evenly.
6. Meanwhile, combine all of the sauce ingredients in a small bowl and set aside. Remove fries from oven and transfer to a large mixing bowl.
7. Toss with remaining vinegar and salt. Transfer to a serving plate alongside dipping sauce.

Nutrition Information

Serves 4.
Serving size: 1 cup fries and 2 tablespoon sauce

Calories: 97; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: NA*; Carbohydrates: 21g; Fiber: 3g; Sugars: 14g; Protein: 2g; Potassium: 550mg; Phosphorus: 87mg (Note: Assumed 25% absorption of marinade.)

*Some salt is discarded with water when rutabaga is drained; unable to calculate amount of sodium absorbed.

Emily Cooper, RDN, is based in New Hampshire. She is a Stone Soup blogger and the author of SinfulNutrition.com.

Carrot Butter

Developed by Alexandra Caspero, MA, RD, CLT

Ingredients
1 pound carrots
3 tablespoons olive oil, divided
½ cup macadamia nuts
¼ cup fresh orange juice
½ teaspoon cinnamon
2 teaspoons maple syrup
½ teaspoon vanilla extract
Salt and pepper to taste

Directions

1. Preheat oven to 425°F.
2. In a large bowl, toss together roughly chopped carrots, 1 tablespoon of olive oil and a pinch of salt and pepper. (I use ¼ teaspoon salt and ⅛ teaspoon pepper)
3. Arrange carrots in a single layer on a baking sheet or stone and cover with aluminum foil. Bake for 15 minutes.
4. Remove pan from oven, remove foil and return carrots to the oven to cook for an additional 25-30 minutes until golden brown and soft.
5. Remove from oven and let cool slightly.
6. Place chopped carrots in a food processor along with macadamia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.
7. With the food processor blade running, slowly drizzle in the fresh orange juice and olive oil. The carrots should be creamy and spreadable. Depending on the strength of your food processer, you might need to add a little more orange juice.
8. Season to taste with salt and pepper. Enjoy on toasted crostini, hearty crackers or as a unique pizza sauce.

Cooking Tip

• Used steamed carrots and your butter will be ready in half the time.

Nutrition Information
Serves 8.
Serving size: ¼ cup

Calories: 141; Total fat: 12g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 104mg; Carbohydrates: 10g; Fiber: 2g; Sugars: 6g; Protein: 1g; Potassium: 181mg; Phosphorus: 33mg

Roasted Beet Butter

Developed by Alexandra Caspero, MA, RD, CLT

Ingredients
1½ pounds beets
2 tablespoons olive oil, divided
2 tablespoons balsamic vinegar, divided
½ cup hazelnuts, toasted and skin removed
¼ cup vegetable broth or water
5 ounces goat cheese
Salt
Pepper

Directions

1. Preheat oven to 400°F.
2. Wash and scrub beets, removing leaves if attached. Place beets on a large piece of foil and drizzle with 1 tablespoon each of the olive oil and balsamic. Wrap tightly and place in the oven to roast.
3. Beets are done with they can be easily pieced with a knife, about 50-90 minutes depending on the size of the beets.
4. When done, remove from oven and let cool slightly. Remove skin with a paper towel or by running the beet under cool water and rubbing skin off.
5. Quarter beets and place in a food processer with the hazelnuts. Pulse to combine.
6. Add the goat cheese and remaining balsamic vinegar and olive oil. Pulse to combine.
7. Run the food processor and slowly add vegetable broth until the mixture becomes fluffy and smooth. You may not need all the vegetable broth. The beets should be smooth and spreadable.
8. Season to taste with salt and freshly ground pepper.
9. Spread on crostini, crackers, as a sandwich spread, or tossed with hot pasta.

Nutrition Information
Serves 20.
Serving size: ¼ cup

Calories: 144; Total fat: 11g; Saturated fat: 4g; Cholesterol: 11mg; Sodium: 206mg; Carbohydrates: 8g; Fiber: 2g; Sugars: 6g; Protein: 5g;

Servings: 7
Serving size: ½ cup
Prep time: 5 minutes
Cooking time: 2 hours 10 minutes

Ingredients

• 1 pear, thinly sliced
• 2 cups (480 milliliters) apple cider
• ½ cup sliced fresh ginger
• 2 cinnamon sticks
• 4 cloves
• 2½ cups (590 milliliters) pear juice

Instructions

1. Preheat oven to 200°F (93°C).
2. Arrange pear slices on a parchment-lined baking sheet and place in the oven to dry for 1½ to 2 hours, checking on them every 30 minutes. Alternatively, use store-bought dried pears for garnish.
3. Place apple cider, ginger, cinnamon and cloves in a saucepan over medium heat. Bring to a simmer, then reduce heat to low and cook until syrupy and reduced by half, about 10 minutes.
4. Strain out solids, then place apple syrup into a serving pitcher. Add pear juice and stir.
5. Shake with ice and pour into glasses.
6. Garnish each glass with a dried pear slice and serve.

Cooking note: To make this recipe with alcohol, add ½ cup bourbon in place of ½ cup pear juice.

Nutrition per serving (without alcohol): CALORIES 96; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 12mg; CARB. 24g; FIBER 1g; SUGARS 19g; PROTEIN 0g; POTASSIUM N/A; PHOSPHORUS N/A Note: Strained ingredients not included in analysis.

Nutrition per serving (with alcohol): CALORIES 124; TOTAL FAT 0g; SAT. FAT 0g; CHOL. 0mg; SODIUM 11mg; CARB. 22g; FIBER 1g; SUGARS 17g; PROTEIN 0g; POTASSIUM N/A; PHOSPHORUS N/A

This vegan dessert omits ingredients that were rationed during World War I: butter, milk and eggs.

Servings: 16
Serving size: 1 2-by-2-inch square (50 grams)
Prep time: 15 minutes
Cooking time: 40 minutes

Ingredients

• 1 cup all-purpose flour
• ½ cup whole-wheat flour
• ¼ cup unsweetened cocoa powder
• ½ teaspoon salt
• 1 cup granulated sugar
• 1 teaspoon baking soda
• 1 tablespoon (15 milliliters) apple cider vinegar
• 1 cup (240 milliliters) water
• 1 teaspoon (5 milliliters) pure vanilla extract
• ⅓ cup (80 milliliters) canola oil
• ⅓ cup dark chocolate chips

Instructions

1. Preheat oven to 350°F (177°C).
2. In a large bowl, whisk together all-purpose and whole-wheat flours, cocoa powder, salt, sugar and baking soda.
3. In a separate small bowl, stir together apple cider vinegar and water.
4. Make a well in the center of the dry ingredients and pour in vanilla extract and oil.
5. Drizzle the vinegar-water mixture over the dry ingredients and stir to form a smooth batter.
6. Add chocolate chips and stir to combine.
7. Pour batter into an oiled 8-by-8-inch baking dish. Bake for 35 to 40 minutes, until cake is set and a toothpick inserted in the center comes out clean.
8. Transfer the baking dish to a wire rack and allow the cake to cool.
9. Slice into 16 squares and serve.

Nutrition per serving: CALORIES 151; TOTAL FAT 6g; SAT. FAT 1g; CHOL. 0mg; SODIUM 159mg; CARB. 24g; FIBER 1g; SUGARS 13g; PROTEIN 2g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in dark chocolate chips not available.

Servings: 4
Serving size: 1 sandwich (240 grams)
Prep time: 20 minutes
Cooking time: 1 hour 5 minutes

Ingredients

• 1 pound raw beets, leaves removed (about 2 medium beets)
• 1 tablespoon (15 milliliters) olive oil
• 2 cups (240 milliliters) apple cider vinegar
• 2 tablespoons sugar
• 1 cinnamon stick
• 10 whole peppercorns
• 3 cloves
• 8 allspice berries
• ½ cup feta cheese
• 2 tablespoons cream cheese
• 1 tablespoon (15 milliliters) fresh lemon juice
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground pepper
• 2 tablespoons chopped chives
• 4 crusty sandwich rolls
• 1 cup arugula
• 4 large eggs, hard-boiled and thinly sliced
• 4 teaspoons capers

Instructions

1. Preheat oven to 400°F (204°C). Scrub beets under running water, then rub with olive oil and wrap in foil. Place in oven and roast until tender and easily pierced with a fork, about 1 hour. Remove from oven and let rest until beets are cool to the touch. Gently rub with a paper towel to remove skin, then slice into thin pieces.
2. Place vinegar, sugar, cinnamon stick, peppercorns, cloves and allspice berries in a medium saucepan. Bring to a boil, cover, reduce heat to medium-low and simmer for 5 minutes. Stir in beets, then remove from heat. Let cool, then transfer to a bowl and place in the refrigerator for at least 1 hour. Beets can be made up to two weeks in advance, covered and stored in the refrigerator until ready to use.
3. In the base of a food processor, place feta, cream cheese, lemon juice, salt and pepper. Process until creamy and smooth, about 1 to 2 minutes. Stir in chives and set aside.
4. Slice sandwich rolls in half and spread 1 tablespoon whipped cheese mixture on each half. Layer each with 1 sliced hardboiled egg, ¼ cup arugula, 1 teaspoon capers and 3 to 4 sliced beets. Garnish with pepper, if desired. Serve immediately. Leftover whipped feta can be covered and stored in the refrigerator for up to a week.

Nutrition per serving: CALORIES 321; TOTAL FAT 13g; SAT. FAT 6g; CHOL. 186mg; SODIUM N/A; CARB. N/A; FIBER 3g; SUGARS N/A; PROTEIN 17g; POTASSIUM 420mg; PHOSPHORUS 254mg

Note: Nutrition information for cracked-wheat hamburger bun used for crusty sandwich roll. Nutrition information for sodium, carbohydrates and sugars not available due to multiple factors affecting sugar and sodium absorption during the pickling process.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

This sponsored recipe is brought by siggi’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

1. Cook foods to the proper temperatures: A food thermometer is the best way to ensure your foods are cooked to a safe temperature. Checking color or texture isn’t a foolproof way to tell if your meat is cooked thoroughly. Grilled chicken should be at cooked to at least 165°F, hamburgers to at least 160°F.
2. Don’t reuse marinades: After marinating meats, discard any leftover marinade to prevent raw meat juices from mixing with your cooked foods. If you plan on using the marinade sauce for later, set some aside before marinating the meat.
3. Refrigerate foods promptly below 40°F: Pack food in a well-insulated cooler with ice or ice packs to keep food below the danger zone of 40°F. If driving to the picnic, keep the cooler in the air-conditioned portion of the car instead of the hot trunk.
4. Don’t keep food above 90°F: Once outside, don’t leave food in hot weather (over 90°F) for more than an hour. Toss out any unrefrigerated food if it exceeds the time limit. 
5. Keep raw meats and ready-to-eat foods separate: Bring extra plates to your picnic or outdoor gathering to prevent cross-contamination – one for raw foods and one for cooked foods.

Since it’s not truly a picnic without a pasta salad, this version relies on eggless, creamy dressing that no one would guess is dairy-free. 

Chia Seeds

Chia seeds' rise in popularity is no doubt due to their culinary versatility. Chia seeds are harvested from the Salvia hispanica plant, found commonly in Central and South America. Containing omega-3 fatty acids, carbohydrates, protein, fiber and calcium, these seeds have a mild, nutty flavor that can be enjoyed in a variety of foods. Try sprinkling chia on oatmeal, cereals, yogurt and smoothies for a delightful crunch. Or, when mixed with liquid, chia seeds create a gel that's similar in texture to tapioca pudding or jam. Because of this unique property, you'll find chia used in beverages, puddings and jams.

Try Them in These Recipes

• Raspberry Orange Chia Jam and Peach Chia Jam
• Layered Chocolate and Strawberry Chia Pudding
• Chocolate Coconut Chia Mousse and Herbed Chia Dressing

Flaxseeds

With a similar nutritional profile as chia seeds, flaxseeds are becoming more widely available, popping up in foods such as baked goods, waffles and cereal. Thanks to their omega-3 fatty acids and fiber, flaxseeds may reduce risk of heart disease, cancer and diabetes. They also provide phytoestrogens, plant compounds similar in structure to human estrogen, in the form of lignans. Studies suggest that consuming flax lignans may reduce risk of breast cancer due to their estrogen-like effects. In a 2010 study published in Anticancer Research, exposure to high levels of lignans caused breast cancer cells to decrease the amount of estrogen receptors located within each cell. Some theorize that this may prevent breast cancer cells from responding to estrogen and therefore slow cancer growth.

Since they aren't absorbed in their whole form, flaxseeds need to be ground in order to provide the most benefits. You can purchase either pre-ground flaxseeds or use a coffee or nut grinder to grind seeds in batches as needed. Enjoy ground flaxseeds in oatmeal, smoothies or yogurt. Or, when combined with water, flaxseeds create a gel that is often used as an egg substitute in vegan baked goods.

Try Them in These Recipes

• Peanut Butter Flaxseed Power Bites
• Nutty Chocolate Couscous Breakfast Bars
• Banana Flax Smoothie

Hemp Seeds

Similar in taste to sunflower seeds, hemp seeds pack a serious amount of nutrients in a small size. In addition to being an excellent source of essential fatty acids, hemp seeds contain all nine essential amino acids in the proportion that humans need. Even though hemp and marijuana are members of the same plant species, Cannabis sativa, eating hemp seeds will not produce any psychoactive side effects.

Shelled hemp seeds, also known as hemp hearts, can be enjoyed anywhere you want a mild crunch. Try sprinkling some on top of salads, cereal, yogurt or soup. Combined with spices, hemp hearts can be used as a breadcrumb substitute for any protein: simply combine with seasonings and gently press before baking or sautéing. In some grocery stores, you'll even find hemp milk, which can be used as an alternative to dairy in any recipe.

Try Them in These Recipes

• Pumpkin Hemp Seed Bread
• Super Seedy Granola Bars
• Chocolate Quinoa Energy Bars

I still remember my first taste of lentil loaf. I was a newly declared vegetarian and just returned home from my first semester away at college for Thanksgiving. My mother, terrified that I wasn’t going to get enough protein, pulled out her dusty copy of the Moosewood Cookbook for inspiration and fashioned the most Thanksgiving-y dish she could: a ketchup-glazed lentil loaf made with oats, raisins and legumes. It did the job, but I’m fairly certain the rest of my family of omnivores looked at me with pity while they enjoyed their fried turkey.

Well, 12 years and many attempts later, I’ve revamped the sad lentil loaf into something that everyone — even friends who eat animal products — can look forward to.

Incredibly moist, this vegan lentil loaf is light-years beyond the grim bean-and-grain loaves of the past. Studded with carrots, onions, celery and mushrooms, this lentil cake almost resembles a traditional meatloaf in both color and texture. Of course, like any good meatloaf, it benefits from ketchup. I’ve tried about a dozen different toppings, but I keep coming back to the classic ketchup-and-brown-sugar mix. I like to think of it as a peace offering, a familiar invite to those who are nervous about biting into a dish made of vegetables, nuts and lentils.

While I often serve it with roasted potatoes and green beans for holidays, it’s so easy that it has become a weeknight staple in its own right. Plus, leftovers make a tasty sandwich!

Plus, as a registered dietitian, I believe it’s my job to show clients that healthy food can be affordable and nutritious while also being mouth-watering and beautiful. After all, we eat with our eyes first.

Thankfully, you don’t have to go out and invest thousands of dollars in camera equipment to produce beautiful photos. With your smartphone’s camera and a few techniques, you’ll achieve share-worthy food photos. Here are four tips to improve your food photos.

Use Natural Light

Turn off the flash and step away from the kitchen! Harsh artificial light and a flash will only make your photos look dull and off-colored.

Style and Composition Count

Make your photos interesting with props, backgrounds and garnishes. You don’t have to go out and purchase props to make this happen — get creative! Use different surfaces around your home and experiment with various dishes. A good rule of thumb for smartphone food photography: white plates and bowls always look great.

Avoid Filters

While Instagram filters are fun to play around with on other photos, they rarely make food look better. Instead, use a few editing apps (Afterlight is my favorite) to edit exposure, highlights, shadows and more.

Shoot Overhead — Not at a 45-Degree Angle

This makes a huge difference, as you aren’t able to apply aperture with a smartphone as you would with a fancy DSLR camera. Shooting overhead keeps everything in focus and eliminates unappealing background angles.

Of course, the best way to improve your food photography is the same as with anything: practice, practice, practice. It took me six months of solid practice before I felt really comfortable behind the camera, but the return on my social media brand has been well worth it.