Smart snacking

CRISPY BAKED ROOT VEGETABLE SKINS

Not only are root vegetable skins filled with nutrition, they save on food waste. These skins are absolutely delicious when lightly seasoned and baked. Every time you peel carrots, beets, parsnips, sweet potatoes or ginger, use a sharp peeler to peel wide pieces and place peels in a bowl stored in the refrigerator. These peels can be stored for up to 5 days with the exception of the russet potato peels, as they turn brown in colour and should be used right away.

Skin of 2 large red beets

Skin of 3 large parsnips

Skins of 3 large carrots

Skin of 3 large sweet potatoes

Skin of 3 large russet potatoes

Skin of 1 large ginger root

2 tbsp (30 mL) olive oil

1/2 tsp (2 mL) sea salt

1/2 tsp (2 mL) freshly ground pepper

1 Using a sharp vegetable peeler, peel root vegetable skins into wide pieces.

2 Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.

3 In a large bowl, toss vegetable skins with olive oil and season with salt and pepper. Spread evenly on baking sheet and bake for 10 to 12 minutes until skins are crispy, occasionally checking and tossing for even crispiness.

4 Serve warm or at room temperature with dip.

Serves 4 to 6

SMOKED SEA SALT LOTUS CHIPS

Lotus root is a popular root vegetable in Asian cuisine and is available year round. It is nutritious with large amounts of vitamins and minerals that include vitamin B, vitamin C, iron, potassium, copper, thiamine and zinc.

It is also a good source of protein and dietary fibre. Lotus root makes perfect dipping chips for thick dips as they bake up very crispy. The addition of smoked sea salt gives these chips an aromatic subtle flavour that make them delicious for dipping or on their own.

2 large lotus roots, about 2 lbs 2 oz (960 g), peeled

3 tbsp (45 mL) extra virgin olive oil

1 tsp (5 mL) smoked sea salt

1 Preheat oven to 350°F (180°C). Line a large baking sheet with parchment paper.

2 Slice lotus roots into rounds 1/8 inch (3 mm) thick. Place them in a large bowl and toss with olive oil to coat well.

3 Spread evenly in a single layer on baking sheet, ensuring they do not overlap. You can divide them on 2 baking sheets if necessary. Bake in oven for 20 to 25 minutes until golden and crispy. Ensure you check them, as they brown and crisp rapidly. Remove crispy ones and place them on a dish lined with paper towel to absorb oil. Repeat with remaining chips until they are all done.

4 Toss lotus chips with smoked sea salt and serve warm or at room temperature with dip.

Serves 4 to 6