Vegetables
Squash Heaven
Ingredients
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2 yellow squash (cut in half from top to bottom, then cut into ¼ inch pieces)
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2 zucchini (cut in half from top to bottom, then cut into ¼ inch pieces)
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1 cup mushroom (cut fresh mushrooms into small pieces)
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1 small onion, diced
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¼ cup Braggs Liquid Amino or Coconut Amino (½ to ¼ the salt of soy sauce, and has no MSG)
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2 Tbsp extra virgin olive oil
Instructions
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Put oil and liquid amino in a pan.
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Turn stove top on at medium heat.
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Stir until veggies are sautéed and cooked thoroughly.
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Store left overs in an airtight container for up to 5 days.
Health Benefits:
Yellow Squash – Abundant in Vitamin C and antioxidants.
Zucchini – Full of Vitamin C, good for weight, diabetic and heart management, reduces arthritis, good for the nervous system and has a high fiber content.
Mushrooms – (SEE Superfoods: Super Vegetables)
Onion – May benefit heart health, control blood sugar, boost bone density, loaded with antioxidants, and cancer-fighting compounds.
Olive oil – (SEE Superfoods: Super Fruits)
Sautéed Brussel Sprouts
Ingredients
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2 lbs brussel sprouts
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1 large onion
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¼ cup Braggs Liquid Amino (GMO free, a soy sauce substitute) or Coconut Amino
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2 Tbsp extra virgin olive oil
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1 Tbsp maple syrup (If avoiding sugar, use 1 Tbsp monk fruit and or ¼ tsp stevia)
Instructions
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Put first four ingredients into pan on stove top at medium heat.
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Sauté for 15 to 30 minutes, until the desired texture occurs, stirring frequently.
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When almost done, add the sweetener of your choice. Maple syrup and monk fruit will caramelize. Stevia will sweeten but will not caramelize.
Health Benefits:
Brussels sprouts – Rich in antioxidants, reducing risk of cancer, heart disease, and diabetes, high in fiber and Vitamin K.
Onion – May benefit heart health, control blood sugar, boost bone density, loaded with antioxidants and cancer-fighting compounds.
Olive oil (SEE Superfoods: Super Fruits)
Maple syrup – Numerous antioxidants, fight inflammatory diseases (when eaten in moderation), protects against cancer.
Oven Roasted Veggies
Directions​
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Put parchment paper on a large cookie sheet.
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Pre-heat oven to 450 degrees.
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Cut vegetables in ½ to ¾ inch pieces. Make most of your veggies the same size for best roasting results.
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Lay the veggies in a pile on the parchment paper.
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Spoon oil over veggies.
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With your hands turn the veggies over and over getting each piece somewhat coated with the oil.
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Spread the veggies out on the parchment paper.
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Cook veggies for 20 minutes.
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Turn veggies and set timer for 10 to 20 more minutes.
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Use a spatula to serve onto plates. Store remaining veggies in air tight container for up to 5 days.
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I choose 2-3 different vegetables: onions, mushrooms, sweet potatoes, beets, brussels sprouts, green beans, carrots, broccoli, cauliflower, bell pepper, etc. I use 1-2 cups each depending on how many servings I'm making.
Health Benefits of Vegetables – Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower the risk of heart disease. Vegetables contains folate and potassium; both help the body form healthy red blood cells. Check out the Super Vegetables in the Superfoods section of the recipes.
Large Portobello Mushroom Steak
Ingredients
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4 large cap portobello mushrooms
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¼ cup Liquid Amino (Soy or Coconut)
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¼ cup extra virgin olive oil
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1 small onion, cut in lengths (optional)
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4 cloves garlic sliced (optional)
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Parchment Paper
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Cooking brush
Instructions
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Put parchment paper on a large cookie sheet.
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Pre-heat oven to 350 degrees.
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Cut large portobello mushrooms into long ¾ inch strips.
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Put liquid amino and oil in a small bowl.
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Use cooking brush to brush amino and oil mixture onto the mushroom strips.
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Place the strips onto the parchment paper.
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If using onion, cut into large pieces, add on to parchment paper.
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If using garlic, slice into slivers, or use already diced garlic, add on to parchment paper.
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Cook for 20 to 30 minutes, depending on the oven.
Health Benefits:
Mushrooms – (SEE Superfoods: Super Vegetables)
Olive oil – (SEE Superfoods: Super Fruits)
Onion – May benefit heart health, control blood sugar, boost bone density, and is loaded with antioxidants.
Garlic – (SEE Superfoods: Super Herbs and Spices)
Cauliflower Prima Vera
Ingredients
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1 zucchini (sliced into small bite size pieces)
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1 squash (sliced into bite size pieces)
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1 red pepper (cut into small bit size pieces)
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1 small red onion (cut into small bite size pieces)
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8 kalamata olives (cut into 4 pieces each)
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1 cup spinach (cut into coarse pieces)
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1 Tbsp olive oil
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Cauliflower rice – (use an already cut and frozen bag), or put 1/3 of a cauliflower into a processor, pulverize and drain fluid. (Process the entire cauliflower and freeze the rest for future dishes.)
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Fresh lemon squeezed (For leftovers, add more lemon)
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1 clove of garlic – sliced or already diced.
Directions
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After vegetables are cut, put olive oil into pan on a burner on medium heat.
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Put zucchini, red peppers, onion, and cauliflower rice in pan to sauté’.
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When veggies have sautéed down, add olives, spinach, lemon, and garlic.
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Once spinach has wilted down, take off the burner and serve.
No-Noodle Zucchini Lasagna
I double this recipe and put ½ of it in the freezer.
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Ingredients
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2 large zucchini (sliced lengthwise into very thin slices, set aside to drain, pat dry)
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1 pound grass fed ground beef or ground turkey
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1 Tbsp salt (optional)
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1 ½ teaspoon ground pepper
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1 small green, yellow, or red pepper, diced
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1 onion, diced
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1 can tomato paste
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1 (16 ounce) can tomato sauce
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¼ cup red wine (optional)
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2 Tbsp fresh chopped basil, oregano, and parsley
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1 (15 ounce) container low-fat ricotta cheese
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1 cup fresh mushrooms, diced or chopped
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1 (16 ounce) frozen spinach defrosted and drained with paper towels
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10 to 12 ounces shredded mozzarella cheese
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1 egg or 4 ounces canned pumpkin
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½ cup of hot water or more as needed
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Season salt and pepper to taste
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9” x 9” pan
Directions
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Preheat oven to 325 degrees.
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If preparing without meat: Add 1 tsp oil to skillet. Add in peppers, onions and cook until caramelized. Stir in tomatoes, paste, wine, basil, onion, oregano, adding a ¼ to ½ cup hot water as needed to keep sauce from getting too thick. (Skip to # 4)
If preparing meat sauce: Add ground beef or turkey and pepper in a large skillet over high for 3 to 5 minutes. Drain fat. Add in season salt and pepper to taste. Add in peppers, onions and cook until meat is cooked. Stir in tomato sauce, paste, wine, basil, and oregano, adding a half cup of hot water (or more) as needed to keep sauce from getting too thick. -
Simmer for 20 minutes.
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Stir ricotta and parsley in a small bowl.
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To assemble lasagna, spread ½ the meat sauce in the bottom of the pan. Then layer ½ the zucchini slices. ½ ricotta mixture, all of the spinach, followed by the mushrooms, then ½ the mozzarella cheese. Repeat the layering with the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella cheese.
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Cover with aluminum foil.
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Bake for 45 minutes.
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Remove aluminum foil and cook for 15 minutes.
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Cool for 5 minutes before serving.
Health benefits:
Zucchini and squash – Full of vitamin C, good for weight and diabetic management, reduces arthritis pain and hypertension and good for the nervous system.
Yellow and red peppers – Full of vitamin C, a good source of carotenoids and lycopene.
Tomato – High in vitamin C, lycopene and antioxidants.
Basil – Reduces inflammation and said to have anti-aging and anti-bacterial properties.
Oregano (See Superfoods: Super Herbs and Spices)
Parsley – Bone health, regulates blood sugar and renal function, reduces anemia and fatigue and strengthens the immune system.
Ricotta Cheese – While there is saturated fat, the mono and polyunsaturated and omega 3 profiles, is high in Vitamin A and B2, and is an excellent source of calcium, selenium, phosphorus and rich in protein.
Mushrooms - (SEE Superfoods: Super Vegetables and Legumes)
Onion – May benefit heart health, control blood sugar, boost bone density, loaded with antioxidants and cancer-fighting compounds.