3 fat, 1/2 fruit, 2 grain, 1 protein, 1 vegetable
I grew up in a Russian family. Signature dishes I could always find on the dinner table included walnut beet salads, a main course with potatoes, and the classic apple pie- “sharlotka”.
Today I decided to draw inspiration from my favorite dishes to create a 3 course meal in one bite. Ok that sounds a little gross, but imagine these textures and sensations all at once: crispy, soft, crunchy, sweet, tangy…but how?!
Honestly, I could probably eat this dish for breakfast lunch and dinner. It is so versatile you could serve it as a main course, a salad, or a side. I’m hesitant to say dessert, but what the heck, add a dollop of cool whip on top, sprinkle it with raisins, and try it out. I think I’m actually going to try this. I’ll get back to you, but let’s just say I’m not expecting much.
Other than the delicious taste, this dish is so nutritious! It has all of the food exchange groups in one. The beets provide antioxidants, the oils/nuts add healthy fats and proteins, and the sweet potatoes and apple provide vitamins, minerals, and fiber.
1 beet [1 grain, 1 vegetable]
1/2 sweet potato [1 grain]
1/2 apple* [1/2 fruit]
1/2 tsp cinnamon
1 tsp coconut oil [1 fat]
1 tsp olive oil [1 fat]
1/4 cup chopped walnuts [1 protein, 1 fat]
1/2 tbsp sugar
>> Preheat oven to 400F. Peel and chop the sweet potato and beet. If you want the beets crunchy*, toss the sweet potato and beet with 1 tsp olive oil, 1/4 tsp of salt and 1/2 tsp cinnamon. Spread on a sheet and bake for 15 mins. While they are baking, chop half of the apple. Add the apple to the sweet potato and beet, and bake an additional 15 mins. On the stovetop, heat a skillet with a tsp of coconut oil. Roast the chopped walnuts and then add the sugar, stirring often so the sugar doesn’t burn. Finally, remove the bake from the oven and top it with the walnut glaze.
*I recommend a sweeter apple such as Fuji or Gala.
**If you want the beets soft add half of the oil, salt, and cinnamon to the sweet potatoes and add the other half to the beets separately. Place the beets on tin foil and fold the foil over to create a “beet pocket”. Bake beside the sweet potatoes.
What were the staple dishes in your family growing up?