When you think of pâté, it’s usually the traditionally high-in-saturated-fat liver pâté that comes to mind. But unlike the followers of Auguste Escoffier’s high-fat, caloric and inflammation-promoting recipe, this totally fat-free, plant-based recipe has the ingredients to keep you pretty inside and out.
Combining protein-packed legumes with phytochemical-rich sweet potatoes, carrots and peppers provides a treasure trove of beautifying nutrients.Legumes are the fruits and seeds of leguminous plants and are one of the best and most affordable beautifying foods to include in a healthy diet. They are extremely versatile, nutritious, low in fat, contain no cholesterol and are high in fiber, folate, potassium, iron, magnesium and protein. Studies show that a diet rich in legumes may not only reduce risk for certain cancers, heart disease and diabetes, but can also improve the appearance of our hair, skin and nails.The sweet potato, carrots and red peppers are considered an excellent source of beta-carotene and anthocyanins. Beta-carotene is one of a group of natural chemicals known as carotenes or carotenoids. Studies have found that people who ingest more carotenoids from fruits and vegetables have a reduced risk of several chronic diseases including cancer, cardiovascular disease, age-related macular degeneration and cataracts.In addition, this recipe provides a combined bonanza of nutrients that include vitamins A, C, E, K and B6, as well as zinc, iron, copper, calcium, potassium, magnesium and niacin.This pâté is wonderful in the autumn months and can be a new Thanksgiving tradition as a starter course. It also serves as a great spread for a wrap or sandwich and as a filling, nourishing snack paired with crudité.Cannellini Bean, Sweet Potato, Carrot and Roasted Red Pepper Pâté RecipeMakes 6 servings – Serving size: ½ cupIngredients:8 oz canned cannellini beans, drained and rinsed12 oz baked sweet potatoes, skin removed4 oz large dice cooked carrots, peeled1 (4 oz) jar roasted red peppers, drained, blackened skin removed3 tablespoons lemon juice½ teaspoon fresh garlic, fine dice1/2 teaspoon ground cuminPinch cayenne pepper1/4 teaspoon salt1 tablespoon fresh parsley, chopped (optional garnish)Directions:In a food processor, combine all ingredients except parsley and process until smooth. Place in covered bowl and refrigerate for at least 2 hours. Place in serving bowl, sprinkle chopped parsley on top and serve.
