Ingredients
2 tablespoons olive oil
6 parsnips, peeled and roughly chopped
2 carrots,peeled and roughly chopped
1 cup chopped onion
1/2 cup chopped celery
salt to taste
6 cups low sodium chicken broth
1 bay leaf
1/2 cup apple cider
freshly ground black pepper
pinch ground nutmeg
3 tablespoons fresh goat cheese

Instructions
1. In a soup pot, heat the oil over medium-high heat. Add the parsnips, carrot, onion, celery and a pinch of salt. Cook, stirring occasionally, until the vegetables soften, about 8 minutes.
2. Add the chicken broth and bay leaf and simmer until the vegetables are completely tender, about 20 minutes.
3. Remove the bay leaf. Puree the soup in a blender and return it to the same soup pot.
4. Stir in the apple cider. Season with salt, pepper and nutmeg. Heat thoroughly and serve the soup in bowls garnished with goat cheese.

Serving Size: 1 bowl

Nutrition Information (per serving) Calories - 218
Carbohydrate - 32 g
Fat - 7 g
Fiber - 4 g
Protein - 9 g
Saturated Fat - 2 g
Sodium - 225 mg

Ingredients
nonstick cooking spray
1 1/2 cups 2% milk
1 clove garlic, minced
1 bay leaf
pinch ground nutmeg
1 russett potato, peeled and thinly sliced
2 large carrots, peeled and thinly sliced
2 large parsnips, peeled and thinly sliced
salt to taste
freshly ground black pepper
1/2 cup freshly grated Parmesan cheese
1/4 cup plain bread crumbs

Instructions
1. Preheat the oven to 350°F. Spray a baking dish with nonstick spray.
2. In a medium saucepan, combine the milk, garlic, bay leaf, nutmeg, potato, carrots and parsnips and bring to a boil. Turn the heat down so that the mixture simmers, season with salt and pepper and cook for 10 minutes.
3. Pour the mixture into the prepared baking dish. Sprinkle the Parmesan cheese and breadcrumbs on top.
4. Cover loosely with foil and bake for 25 minutes. Remove the foil and continue cooking until the cheese and bread crumbs begin to brown, about 15 minutes. Let stand for 10 minutes before cutting into wedges and serving.

Serving Size: 1 wedge

Nutrition Information (per serving) Calories - 178
Carbohydrate - 28 g
Fat - 4 g
Fiber - 4 g
Protein - 8 g
Saturated Fat - 2 g
Sodium - 280 mg

Ingredients
3 russet or Idaho potatoes
2 parsnips
2 medium yellow onions
1/4 cup breadcrumbs
1 teaspoon baking powder
1 egg
2 egg whites
salt to taste
freshly ground black pepper
2 tablespoons vegetable oil or nonstick cooking spray
1 cup non-fat sour cream
1 cup applesauce

Instructions
1. Preheat two nonstick baking sheets in a 450°F oven.
2. Peel the potatoes, parsnips and onions and coarsely grate them in a food processor fitted with a shredding disk, or on a box grater. Grab handfuls of the grated vegetables and squeeze tightly between your fingers to wring out as much liquid as possible.
3. Transfer the grated vegetables to a mixing bowl and stir in the breadcrumbs, baking powder, egg, egg whites, salt and pepper. (The potato pancakes should be highly seasoned.)
4. Drizzle the hot baking sheets with vegetable oil or spray them with nonstick spray. Spoon small mounds of the potato mixture onto the baking sheets to form 3-inch pancakes. Bake the pancakes in the oven until golden brown on one side (about 6 to 8 minutes), turn them over with a spatula and brown the other side (about 4 to 5 minutes).
5. Transfer to plates or a platter and serve immediately with sour cream and applesauce.

Serving Size: 3 pancakes

Nutrition Information (per serving) Calories - 196
Carbohydrate - 34 g
Fat - 4 g
Fiber - 4 g
Protein - 6 g
Saturated Fat - 0 g
Sodium - 239 mg

Ingredients
2 potatoes
2 parsnips
1/2 cup milk
2 tablespoons butter
salt to taste
freshly ground black pepper

Instructions
1. Peel and cut the vegetables into 2" cubes. Place in cold salted water. Bring to a boil and cook for 25 to 30 minutes, until a knife can be inserted without resistance.
2. Drain and mash well.
3. Return to the heat and stir in the milk, butter, salt and pepper. Serve hot.

Serving Size: about 1/2 cup

Nutrition Information (per serving) Calories - 245
Carbohydrate - 42 g
Fat - 7 g
Fiber - 7 g
Protein - 5 g
Saturated Fat - 4 g
Sodium - 232 mg