3 healthy, comforting recipes

Healthy and easy recipes can also be delicious. Here are three great recipes to try this week.

Closely related, both parsnips and carrots are good sources of fibre, but they have different levels of nutrients. The first is rich in potassium, while the second provides high levels of beta carotene. Roasted with ginger and cinnamon, they are delicious.

Preparation: 10 minutes; Cooking: 40 minutes.

Ingredients:

• 500 g (2 cups) carrots, peeled and sliced ​​diagonally into 1 cm slices (1/2 inch)
• 500 g (2 cups) of parsnips, peeled and sliced ​​diagonally into 1 cm slices
• 30 ml (2 tbsp. ) olive oil
• 15 ml (1 tbsp. ) freshly grated ginger
• 5 g (1 tsp. ) ground cinnamon
• 2 g (1/2 tsp. ) salt

1. Preheat the oven to 200°C (400 °F). Place the carrots, parsnips, oil, ginger, cinnamon and salt in a large grill pan and stir. Roast for40 minutes, turning occasionally, or until the vegetables are tender and golden.

Nutritional value: Calories: 199; protein: 3 g; carbohydrates: 33 g; fibre: 9g; fat: 7 g (total); saturated fat: 1 g; cholesterol: 0 mg; sodium: 361 mg.

Besides being creamy and comforting, this dessert is healthy. We have replaced the cow's milk with soy milk.

Preparation: 5 minutes; Cooking time: 1 hour 35 minutes; Makes 4servings.

Ingredients:

• 750 ml (3 cups) of vanilla soy milk
• 150 g (2/3 cup) brown rice
• 2 g (1/2 tsp. ) ground cinnamon
• 1 g (1/4 tsp. ) salt
• 2 eggs, at room temperature, lightly beaten
• 110-125 g (1/2 cup) raisins
• 110-125 g (1/2 cup) chopped nuts (Brazil nuts, almonds, walnuts, hazelnuts).

Method:

1. Mix the soy milk, rice, cinnamon and salt in a saucepan. Bring to a low boil, reduce to a low heat, cover and simmer for an hour and a half. Remove from the heat and leave to cool for five minutes.
2. Stir 110-125 grams (half a cup) of rice into the egg mixture, stirring constantly.
3. Gradually stir this mixture into the rest of rice. Keep stirring, and cook over a low heat for five minutes or until thickened.
4. Stir in the raisins and nuts. Serve the pudding hot or cold.

Nutritional value: Calories: 354; protein 13 g; carbohydrates: 50 g; fibre: 4 g; fat: 12 g (total); saturated fat: 1 g; cholesterol: 106 mg; sodium: 256 mg.

This treat will help you benefit from the nutritional properties and antioxidants of strawberries.

Preparation time: 5 minutes; Makes: 4 servings.

Ingredients:

• 250 ml (1 cup) partially or completely skimmed condensed milk, cold
• 30 g (2 tbsp. ) icing sugar
• 2 g (1 tsp. ) orange zest, grated
• 500 g (2 cups) frozen strawberries.

Method:

1. In a measuring cup, combine the milk, sugar and zest.
2. Briefly blend the strawberries in a food processor, so that they are roughly chopped, but nothing more.
3. Leave the blender on, and gradually add the milk. Serve immediately.

Nutritional value: Calories: 88; protein: 5 g; carbohydrate: 15 g; fibre: 2 g; fat: 1 g (total); saturated fat: 1 g; cholesterol: 10 mg; sodium: 70 mg.