Other Vegetables

String Beans

Ingredients:

  • 1 1/2 pounds green beans, trimmed
  • 2 tablespoons macadamia nut oil or coconut oil
  • 2 large shallots, thinly sliced
  • 8 ounces shiitake and crimini mushrooms (I like to mix the two), stemmed and sliced
  • 2 teaspoons Tamari (if desired in place of salt)
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper

Instructions:

Bring a large saucepan of lightly salted water to a boil over high heat.  Add the green beans, cover the pan, and return to a boil; cook for 2 minutes.  Drain and rinse under cold water to stop the cooking; drain again.

Heat the oil in a large non-stick skillet over medium-high heat.  Add the shallots and cook, stirring occasionally, until they begin to soften.  Add the mushrooms and cook, stirring occasionally, until the mushrooms are slightly browned, about 5 minutes.  Add the green beans and cook for 1 minute.  Add the Tamari or salt, and pepper; cook, stirring, until hot, about 1 minute.

**Optional: Occasionally I like to add in some shredded kale and daikon for extra veggies OR simply sauté the green beans and shallots in the oil and then use the"Healthy cream of Mushroom soup" recipe as a sauce on top of the green beans!  Voila!

Glorious Green Smoothie

Ingredients:

  • 2 cups dark leafy greens
  • ½ cucumber, roughly chopped
  • ½ avocado
  • 1 teaspoon grated ginger
  • 1 tablespoon mint leaves
  • ½ cup blueberries
  • 3 tablespoons pumpkin seeds
  • 2 tablespoons hemp seeds
  • 1 tablespoon chia seeds
  • Juice of ½ lemon
  • 2 cups filtered water

Instructions:
Pop all of these beautiful ingredients into a blender and blend until smooth. Divide into two glasses and enjoy with your favorite person!

Moroccan Vegetable Stew

Cooking Time: 35 minutes

Yields: 3 servings

Ingredients:

8 oz. tempeh, crumbled
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. garlic powder
½ tsp. ground black pepper
1 inch fresh ginger, grated
¼ tsp. cayenne pepper
2 medium sweet potatoes, diced into half-inch cubes
2 cups Brussels sprouts, halved
6 cups vegetable broth, low sodium
3 Tbsp. tomato paste
1 cup unsweetened coconut milk (light, refrigerated version)
1 bunch kale, stems removed and cut into 1 inch pieces
1 Tbsp. arrowroot (to thicken)
Sea salt (to taste)

Directions:

  1. Mist the bottom of a large pot with nonstick cooking spray.
  2. Add the tempeh crumbles and sauté until golden brown, about 8-10 minutes.
  3. Add all of the spices. Stir continuously for a few minutes, until fragrant.
  4. Add the cubed potato and Brussels sprouts.
  5. Pour in the vegetable broth and add tomato paste.
  6. Cover pot with a lid, and simmer until the vegetables are tender, about 20 minutes.
  7. Once the Brussels sprouts and sweet potato are cooked, add the coconut milk and kale.
  8. In a small bowl add the cornstarch and one tablespoon of the stew broth. Mix the cornstarch and broth together to make a paste.
  9. Add the paste back to the stew and stir.
  10. Cook for additional 2-3 minutes to allow the flavors to come together and the stew to thicken.
  11. Prior to serving, taste and adjust the seasonings as necessary. Leftovers can be refrigerated in an airtight container for up to one week, or frozen for one month.

 

Easy, Healthy Cauliflower (or substitute!)

Servings: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes

Ingredients
•4 cloves garlic, unpeeled
•1 tablespoons extra-virgin olive oil
•1 heads cauliflower, trimmed into florets
•1/4 cup chicken stock OR veggie stock/broth
•2 and 1/2 tablespoons melted ghee
•1 teaspoons fine sea salt
•1/4 teaspoon freshly ground black pepper, plus more for garnish
•Chopped fresh thyme, for garnish

Modify this recipe by adding in sweet potatoes and sautéed onions, or other spices like garam masala, a pinch of red pepper flakes, rosemary or thyme. If cauliflower isn't for you, triple the recipe and try parsnip-turnip puree - it's DELISH!

Directions
Preheat the oven to 425°F. Put the garlic in a small, heatproof dish and drizzle with the olive oil. Cover and roast for 15 minutes. Set aside to cool. While the garlic is roasting, put the cauliflower in a saucepan with 1/2 inch of water. Cover and steam over medium-high heat for 10 minutes, or until tender. Drain well and transfer the cauliflower to a food processor. Squeeze the papery garlic skins to release the cloves. Add the garlic to the food processor along with the stock, ghee, salt, and pepper. Process until smooth and fluffy. Transfer to a serving bowl, garnish with the pepper and thyme, and serve warm.

You can make this dish up to 4 days in advance. Reheat in a dry skillet over medium-low heat until warmed through, about 10 minutes, or in a covered dish in a 350°F oven.

Steamed Kale with Daikon

Prep Time

5 minutes

 

Cooking Time

5 minutes

 

Yields

2 servings

 

Ingredients

  • 1 bunch lacinato kale, chopped with stems

  • 1/2 medium daikon radish, chopped into 1/2 inch chunks

  • 1 tbsp tamari

  • 1 tsp toasted sesame oil

  • 1 tbsp brown rice vinegar

  • 1 tbsp of sweetener, either Pure Maple Syrup, Raw Honey, Coconut Sugar, or Monk Fruit Sweetener

 

Directions

  1. Heat a medium sized pot with 2 inches of water.
  2. When the water boils, add kale and daikon radish, blanch for 2 minutes.
  3. Drain in a colander and transfer to a large mixing bowl.
  4. Add the tamari, sesame oil, rice vinegar, and sweetener of choice. Mix well, tasting to adjust amounts to your desire.

Roasted Squash and White Bean Skillet

Yields

3-4 servings

 

Ingredients

  • 3-4 cups peeled, cubed (½-inch) butternut squash (from about 1 small squash)
  • 2 tablespoons extra virgin olive oil, divided
  • ¼ teaspoon sea salt, plus extra to taste
  • 1 medium yellow onion, chopped small
  • 2 stalks celery, peeled and chopped small
  • 2 medium carrots, peeled and chopped small
  • 2 garlic cloves, finely chopped
  • 1 teaspoon poultry seasoning
  • 4 cups stemmed, chopped kale
  • ¼ cup raisin
  • s½ cup water
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • Black pepper, to taste

 

Directions

  1. Preheat oven to 400 degrees. On a rimmed baking sheet, toss squash cubes with 1 tablespoon olive oil and sea salt. Roast until tender and beginning to brown in spots, about 25 minutes. Set aside.
  2. Heat remaining tablespoon olive oil in a large sauté pan over medium heat. Add onion, celery, carrots, and garlic. Cook, stirring often, for about 5 minutes.    
  3. Add poultry seasoning, kale, raisins, and water. Increase heat to medium-high and cook until kale is wilted and water has mostly evaporated, about 5 minutes.
  4. Stir in cannellini beans and roasted squash cubes. Cook for several minutes to heat through. Season to taste with salt and pepper before serving.

Roasted Kabocha Squash

Prep Time

5 minutes

 

Cooking Time

60 minutes

 

Yields

4 people

 

Ingredients

  • 1 whole kabocha

 

Directions

  1. Preheat oven to 450 degrees. 
  2. Scrub the squash. Cut in half and scoop out the seeds. 
  3. Place halves on a lightly oiled baking dish and cover, baking for 45 minutes. 
  4. Uncover and bake for 15 more minutes. 

 

Notes

The skin of the squash is packed with great nourishment and can be eaten when baked. If you do not want the skin, peel the squash and cut into cubes. 

Sprinkle your favorite spice on the squash before baking such as cinnamon, thyme, rosemary, curry, cumin or sage. 

Roasted Cauliflower with Millet

Prep Time

10 minutes

 

Prep Notes

 

Cooking Time

45 minutes

 

Yields

6 servings

 

Ingredients

  • 1 medium head cauliflower, florets only

  • Extra Virgin Olive Oil

  • 1 tsp sea salt

  • 1 cup millet

  • 2 1/4 cups water

  • 2 cloves garlic, sliced

  • 1 tbsp umeboshi vinegar

  • Sea salt and black pepper to taste

  • Handful of chopped parsley

 

Directions

  1. Heat the oven to 350° F.
  2. Toss the cauliflower florets into a drizzle of olive oil and season with salt and pepper. Put them on a baking sheet and roast for 40 minutes or until the cauliflower is brown and tender.
  3. Meanwhile, wash the grains.
  4. Bring water to a boil and add grains and 1 teaspoon of sea salt and garlic.
  5. Reduce heat to low and simmer covered for 20 minutes until grains are cooked and water is absorbed.
  6. Turn the heat off and let sit, covered for 5-10 minutes.
  7. Add the cauliflower, umeboshi vinegar, and a bit more olive oil.
  8. Garnish with chopped parsley and serve.

 

Notes

For extra rich and delicious mash, roast garlic cloves in olive oil over low heat while the grains cook.

Roasted Cauliflower

Yields

2-4 servings

 

Ingredients

  • 2 heads Cauliflower, chopped 
  • 4 cloves Garlic, skin on 
  • 1/2 bunch of fresh Thyme 
  • 1 tsp Red Pepper Flakes
  • 1/4 olive oil 
  • Salt & Pepper to taste 

 

Directions

Preheat oven to 425 degrees. Line a baking sheet with aluminum foil or parchment paper. Chop the cauliflower and toss with garlic, thyme, red pepper flakes, salt and pepper. Lay flat on baking sheet and bake for 45 minutes, stirring occasionally, or until golden brown.

Gayatri Greens

Prep Time

5 minutes

 

Prep Notes

 

Cooking Time

7 minutes

 

Yields

4 servings

 

Ingredients

  • 1 bunch Swiss chard 

  • 2 tbsps coconut oil

  • 1 tsp black mustard seeds

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1/2 tsp sea salt

 

Directions

  1. Wash chard, cut out stems, and chop leaves into 1-inch pieces.
  2. Heat oil in a frying pan on medium-high.
  3. When the oil is hot, add mustard seeds and cook, stirring for 1 minute.
  4. Add cumin and coriander and cook for another 30 seconds, stirring. The mixture should be fragrant.
  5. Add the chard and salt. Mix well and cook 3-5 minutes until chard is wilted.
  6. Serve immediately.

 

Notes

Frittata with Spring Vegetables

1453736347.png

Yields

4 Servings

 

Ingredients

  • 8 eggs
  • 1/2 c Fava Beans, fresh shelled
  • 1/2 c Spring Peas, fresh shelled
  • 1/2 c Asparagus, chopped
  • 1 bunch of Ramps or 1 spring onion, chopped
  • 1 tsp salt
  • 1/4 c ghee

 

Directions

Crack the eggs in a medium bowl and scramble. Set aside. In a cast iron skillet, add 1/2 the ghee to turn up to medium heat. Add ramps, asparagus, a pinch of salt and sauté until tender. Once they are cooked add the favas, peas, cooked asparagus, cooked ramps and salt to the uncooked eggs and stir. Wipe out the cast iron skillet and put the remaining ghee in and turn up the heat to med/high. Add the egg mixture. Cook on the stovetop until the bottom starts to pull away from the sides of the pan. Finish in the broiler if necessary.

French Fries

Ingredients

  • 3 medium carrots
  • 3 medium parsnips
  • 2 sweet potatoes
  • 3 tablespoons (or more) melted coconut oil, olive oil or ghee
  • a generous few pinches of unrefined sea salt (I prefer pink Himalayan)
  • 2 teaspoons paprika, fresh ground black pepper (I also like to add cinnamon and a pinch of cayenne but that's up to you)

 

Directions

  • Preheat oven to 400. Slice the parsnips, sweet potatoes, and carrots into thin French Fry strips (not too thin or they may burn).
  • Place slices in a single layer on a baking sheet, making sure they're not overlapping too much. Drizzle a generous amount of oil over them and toss with your hands a few times until they are well coated. Sprinkle with sea salt, paprika, fresh black pepper, etc.
  • Place in the oven and bake for 15 minutes. Check and stir or turn a bit to prevent sticking. Bake another 5 to 10 minutes or until tender and dark golden. 

Delicata Tahini Squash

Prep Time

5 minutes

 

Cooking Time

30 minutes

 

Yields

4 people

 

Ingredients

  • 2 delicata squashes (about 7 inches long) 
  • 3 tablespoons tahini 
  • 1 tablespoon tamari Pinch of cayenne (optional) 
  • 1 tablespoon water Black pepper 

 

Directions

  1. Preheat oven to 375 degrees. 
  2. Slice squash in circular discs about 1/8 inch thick, leaving seeds. 
  3. In a small bowl mix tahini, tamari, cayenne and water, adding a bit of water to get a creamy consistency. 
  4. In a large bowl, mix squash slices in sauce until each piece is coated. 
  5. Place on a non-stick baking sheet, sprinkle with pepper and place in the oven for 15 minutes. 
  6.  Flip pieces and bake another 15 minutes, or until the squash is soft and tender.

Butternut Apple Skewers

Prep Time

10 minutes

 

Cooking Time

32 minutes

 

Yields

8 people

 

Ingredients

  • 1 medium butternut squash 
  • 3 teaspoons cinnamon 
  • 2 teaspoons nutmeg 
  • 2 tablespoons ghee or coconut oil, melted 
  • 2 tablespoons almond or cashew butter 
  • 1/2 lemon, juiced 
  • 2 tablespoons maple syrup 
  • 3-4 apples, chopped 
  • 8-10 wooden skewers

 

Directions

  1. Preheat oven to 375 degrees. 
  2. Peel and dice butternut squash into about 1-inch cubes. 
  3. Mix together the spices, ghee or oil, nut butter, lemon juice and maple syrup. Add a bit of water if too thick (should be like a thick dressing). 
  4. In a bowl, pour 2/3 of the mixture over squash and toss, covering all the pieces evenly. 
  5. Place squash on a baking sheet and into oven for 20 minutes. 
  6. Mix apple into remaining sauce mixture. 
  7. Remove squash from oven and allow to cool for a few minutes. 
  8. Alternate apple and squash pieces on skewers. 
  9. Put back into the oven and bake for 15 minutes or until both are soft. 

 

Notes

These are great as an appetizer, dessert or snack. They will keep in the fridge for about 3 days.

Baby Bok Choy and Shiitake

Prep Time

5-10 minutes

 

Prep Notes

 

Cooking Time

3 minutes

 

Yields

2 servings

 

Ingredients

  • 3 Baby bok choy- washed and with the tip trimmed off, cut into small pieces separating the white stems from the green leaves.  

  • 6 ounces shiitake mushrooms - wiped with a dry towel and sliced

  • 4 brazil nuts -cut into pea-sized pieces

  • 2 tsp toasted sesame oil 

  • 1 tbsp ume plum vinegar 

 

Directions

1. Heat the sesame oil in a small saucepan until hot

2. Add the bok choy stems and simmer 1 minute stirring frequently

3. Add mushrooms and the Brazil nuts and simmer another minute

4. Add the greens and simmer up to a minute or until they wilt

5. Remove from heat and stir in the ume plum vinegar. Serve immediately.