RECIPES: Carrot and Sweet Potato Soup, Spinach Triangles

(Toledo News Now) - Nutritionist Nathan Drendel with Promedica joins 'Your Morning Saturday' with two health-conscious recipes for the Thanksgiving holiday meals.


Allens Carrot and Sweet Potato Soup

Cooking Time: 50 min


  • 3 cans (15 oz) Allens Sliced Carrots or Freshlike Crinkle Cut Carrots, drained
  • 1/2 can (15 oz) Princella Cut Sweet Potatoes
  • 6 Tbsp. Unsalted margarine
  • 2 Cups Onion, chopped
  • 3 1/4 tsp Ground cumin
  • 2 tsp Paprika
  • 1/4 tsp Cayenne pepper
  • 2 pinches of Ground cinnamon
  • 9 Cups canned low-salt Broth


Melt margarine in a heavy large pot over medium-high heat. Add carrots, onion and sweet potato. Saute until onion is translucent, about 8 minutes. Add 2 3/4 teaspoons cumin, paprika, cayenne and cinnamon; stir 1 minute. Add 8 cups broth and bring to boil. Reduce heat to medium-low, cover and simmer until carrots are very tender, about 30 minutes.

Puree soup in small batches in blender until smooth. Return to same pot. Mix in remaining 1/2 teaspoon cumin. Thin soup with all or part of remaining 1 cup broth. Season soup to taste with salt and pepper. Serve while warm, or refrigerate to serve later (up to 3 days).

Serves 8


Popeye Spinach Triangles

Cooking Time: 45 min


  • 1 can (13.5 oz) Popeye Spinach
  • 1/4 to 1/2 lb Butter, melted
  • 6 Green onions, minced
  • 1 Cup Feta cheese, crumbled
  • 2 Tbsp Breadcrumbs
  • 1 Egg
  • 1/4 Cup Parsley, minced
  • 1 Tbsp Dill weed, chopped
  • Fresh Ground pepper
  • 8 or 12 Phyllo pastry sheets
  • 1/2 Cup Breadcrumbs (four slices)


Preheat oven to 375°F. Drain spinach well, pressing to remove as much moisture as possible. Saute onion in 1 Tablespoon butter. Combine onions, spinach, cheese, 2 Tablespoons breadcrumbs, egg, parsley, dill weed and pepper. Triangles: Brush 1 sheet phyllo dough with melted butter. Cut into 2-inch wide strips. Cover remaining dough with wax paper and damp towel to prevent drying. With 2-inch edge toward you, place 1 level teaspoon cheese mixture on left hand corner of strip.

Fold corner with filling up and to the right, diagonally and straight until a triangle is formed. Place on a baking sheet; brush with melted butter. Repeat with remaining dough. Bake for 10 to 15 minutes until puffy and brown. Serve warm. Slices: Place 1 phyllo sheet lengthwise in front of you on a sheet of waxed paper. Brush with butter and sprinkle with fresh breadcrumbs. Repeat until 4 phyllo sheets are stacked. Spread 1/3 of spinach mixture over top phyllo sheet.

Roll tightly as for a jelly roll, using waxed paper to lift and guide the roll. Transfer to baking sheet. Brush with melted butter. Repeat until 3 rolls are made, keeping the remaining phyllo dough covered with waxed paper and a damp towel as you work to prevent drying. Bake for 30 to 35 minutes. Cut into 1-inch slices using a serrated or electric knife. Refrigerated, canned crescent rolls may be substituted for phyllo pastry sheets.

Makes 40 to 50 appetizers.

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