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The Krill Miracle™
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The Best Years in Life
Healthy Recipes
Appetizers
don't have to be loaded with
empty calories to be delicious.
Get a much needed nutrition
boost by replacing some of your
traditional chips and dips with
these bite-sized turnovers.
Filled with carrots, potatoes
and butternut squash, these
contain fiber, vitamin E, folate
and beta-carotene and only a
very small amount of powdered
sugar. Foods containing
beta-carotene, a potent
antioxidant, are linked to lower
risk of esophageal cancer.
Beta-carotene is better absorbed
with a little fat, which you'll
get from the oil.
Ingredients:
Dough:
1/4 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. powdered sugar
1/8 tsp. sea salt
1 Tbsp. butter, chilled
3 Tbsp. olive oil
1-2 Tbsp. ice water or cold apple juice
(or use 1 1/2 (9-inch) commercial frozen whole-wheat pie crusts)
Filling:
1/4 cup peeled and diced carrot, about 1/4 inch
1/4 cup peeled and diced potato, about 1/4 inch
1/4 cup peeled and diced parsnip, about 1/4 inch
1/4 cup peeled and diced butternut squash, optional, about 1/4 inch
1/4 cup finely chopped onion
2 tsp. olive oil
1/4 cup water
1/4 cup fresh or frozen peas
1 Tbsp. finely chopped fresh parsley
Additional olive oil to lightly coat baking dish
1 egg, beaten
Your favorite marinara sauce.
(As always, for the very healthiest
versions of any recipe choose organic content as much as
possible.).
Instructions:
-
In medium bowl, mix flours, sugar and salt, then use fork or pastry blender to mix in remaining ingredients. Gather dough into a ball and let it rest for a few minutes.
-
This dough is softer and more delicate than traditional doughs, so handle lightly and do not overwork it. Divide dough into 6 pieces. On lightly floured sheet of waxed paper, roll out and shape each into a circle approximately 5 inches in diameter. If using commercial pie dough, cut into 6 (5-inch) circles.
-
In medium saucepan heat oil over medium heat and cook onion for 2 minutes, or until soft. Add carrots, potatoes, parsnip, squash (if using) and water. Bring to a boil. Reduce heat and simmer 8-10 minutes until vegetables are soft and the liquid has evaporated.
-
Stir in peas and parsley. Let cool.
-
Pre-heat oven to 400 degrees.
-
Place 2 tablespoons filling onto a piece of dough. Dip your finger in water. Wet half the edge of dough circle. Fold to form turnover and seal edge with fork. Repeat.
-
Lightly coat baking dish or tray with olive oil and arrange turnovers. Brush the tops with the beaten egg.
-
Bake for 20 minutes or until golden brown.
-
Heat your favorite sauce for dipping and place in small bowls. Serve.
Makes 6 servings.
Per serving: 204 calories, 11 g total fat (2 g saturated
fat), 22 g carbohydrate, 4 g protein, 2 g dietary fiber,
88 mg sodium.
To see even more healthy recipes, click
HERE.
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