Healthy Recipes

Vegetables

Balsamic Broiled Vegetables

3 Servings

Cut vegetables into large julienne slices and spread out on a cookie sheet (lightly greased with olive oil). Whisk the remaining ingredients in a small bowl and drizzle over the vegetables. Broil vegetables about 3 inches from heat about 3 minutes. Turn vegetables and broil another 3-4 minutes until lightly browned. Could be served over rice if desired.

Calories 188 per 1 cup serving

Protein 2.8g, Carbs 12g, Fat 14g, Sat Fat 2g, Cholesterol 0, Phytosterols 10.5 mg, Fiber 3.5g, Sodium 127mg

Beneficial Nutrients

Vit A 1568 IU, B1 .12mg, B2 .14mg, B5 .43mg, B6 .26mg, Folate 41mcg, Vit C 73mg, Calcium 30mg, Magnesium 30mg, Potassium 409mg, Selenium 1.93mcg

Cook Time: 6-7 minutes

Ingredients

  • 2 zucchini
  • 1 yellow squash
  • 2 large portobello mushrooms
  • 1/2 green pepper
  • 1 medium onion, sliced
  • 1 roma tomato, sliced
  • 3 Tbsp olive oil
  • 2 Tbsp balsalmic vinegar
  • 2 tsp light soy sauce
  • 1/4 tsp garlic powder
  • Sea salt & pepper

Broccoli with Pepper Sauce

 

Combine 1st 8 ingredients in a bowl, toss well. Steam broccoli covered for 3-5 minutes or until crisp tender, drain. Spoon pepper sauce over broccoli and Serve (serving size = 1 cup broccoli and 2 tablespoons pepper sauce.)

Calories 60 per 1 cup serving

Carbohydrates 10.5g, Protein 3.5g, Fiber 3.5g, Fat 1.6g

Beneficial Nutrients

Vitamin A, B6, Vitamin C, Calcium, Magnesium. Other nutrients: folate, potassium, B2, B1

Cook Time: 3-5 minutes

Ingredients

  • 1/3 cup finely chopped red bell pepper
  • 2 Tbsp finely chopped shallots
  • 2 Tbsp rice wine vinegar
  • 1 Tbsp fresh lime juice
  • 1/2 packet of Stevia (or substitute 1 Tbsp sugar)
  • 2 tsp minced peeled fresh ginger
  • 1 tsp olive oil
  • 1/2 tsp sea salt
  • 1 lb broccoli washed and trimmed

Christmas Carrots

 

Heat oil in sauté pan on medium. Reduce heat to low. Add carrots and garlic and brown for 15 minutes stirring occasionally. Add salt and pepper, thyme and rosemary. Cook 15 minutes more, stirring every 5 minutes.

Calories 77 per 3/4 cup

Carbohydrates 18g, Protein 1.9g, Fiber 5g, Fat .5g

Beneficial Nutrients

Vitamin A, B6, Potassium. Other nutrients: B2, B3, magnesium, calcium, folate, zinc, Vitamin E

 

Ingredients

  • 2 Tbsp extra-virgin olive oil
  • 1 1/2 lbs baby carrots
  • 12 cloves garlic, peeled & halved
  • 1 sprig fresh thyme, minced
  • 1 sprig fresh rosemary, minced
  • Salt and pepper to taste

Green Beans, Potatoes & Pesto

6 Servings

Combine first 8 ingredients in a food processor and process pesto until smooth. Steam green beans until tender. Steam potato wedges until tender. Combine pesto, potatoes and beans and toss gently to coat.

Calories 127 per 1 cup serving

Protein 7g, Carbs 14g, Fat 6g, Sodium 434mg, Fiber 6.5g

Beneficial Nutrients

B1 .15mg, B2 .15mg, B3 2.66mg, B5 .5mg, B6 .24mg, Folate 61mcg, Vit C 30mg, Calcium 161mg, Magnesium 63mg, Potassium 678mg, Selenium 2.76mcg, Zinc 1mg

 

Ingredients

  • 1/3 C grated parmesan cheese
  • 1/4 C chicken stock or broth
  • 1 Tbsp olive oil
  • 2 C loosely packed basil leaves
  • 1 Tbsp pine nuts
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper
  • 1 lb fresh green beans, trimmed
  • 1 lb fresh red potatoes, cut into wedges

Grilled Portobello Mushrooms

4 Servings

Remove and discard stems from mushrooms, gently wash mushroom caps and set aside. Combine remaining ingredients in a container large enough to spread mushrooms in one layer. Add the mushrooms and brush the marinade over the tops. Marinade for 20 minutes or more, occasionally turning mushrooms over. Grill mushrooms top side up over medium heat 3-4 minutes. Brush tops with marinade and turn over for 3-4 minutes. Turn again and grill another 3-5 minutes, basting frequently. Remove and slice diagonally into 1/2 inch thick slices and serve.

Calories 52 per 2 mushroom cap

Protein 4.5g, Carbs 10g, Fat 1.4g, Fiber 1.7g, Sodium 332mg

Beneficial Nutrients

B2 0.55mg, B3 5.11mg, B5 1.7mg, B6 0.13mg, Potassium 556mg, Selenium 12.7mcg

 

Ingredients

  • 4 large portobello mushrooms
  • 2 Tbsp sweet rice wine
  • 2 C yellow split peas
  • 1 Tbsp Tamari sauce (or soy)
  • 2 cloves garlic, minced
  • 1 tsp dark sesame oil

Oven Roasted Vegetables

4 Servings

Preheat oven to 450°. Cut asparagus and peppers into bite-sized pieces, excluding squash & zucchini (squash & zucchini will cook faster and should be in larger chunks). Place all the vegetables in a large roasting pan and toss with oil, salt and pepper. Spread in a single layer. Roast for 30 minutes, stirring occasionally, until vegetables are lightly browned and tender. Yummy!

Calories 158 per 10 oz serving

Protein 4.5g, Carbs 14.5g, Fat 11g, Sodium 570mg, Fiber 5.4g

Beneficial Nutrients

Vit B1, B2, B3, B6, B12, Vit C, Vit E, Calcium, Potassium, Selenium, Magnesium, Manganese. *For those who need to increase potassium, there are 669mg of potassium per serving-beats a banana!

Cook Time: 30 minutes

Ingredients

  • 1 medium zucchini
  • 1 medium red bell pepper
  • 1 lb fresh asparagus
  • 3 Tbsp extra virgin olive oil
  • 1/2 tsp black pepper
  • 1 medium summer squash
  • 1 medium yellow bell pepper
  • 1 purple onion, cut in medium slices
  • 1 tsp sea salt

Roasted Beet Salad

4-6 Servings

Trim the green parts of the beets (if they're still on the beets), and leave about 1 inch of the stems attached. Wrap each beet with aluminum foil, and put on a baking sheet. Bake the beets about 1 hour at 350°or until they are tender when poked with the tip of a sharp knife. Cool. Cut the beets into 1/2-inch cubes, then place them in plastic bags and seal well. Refrigerate at least 2 hours. Mix mustard, vinegar, oil, salt. Add the beets, greens, blue cheese and walnuts, mixture and toss well. Adjust measurements to suite your taste.

276 per 1/6 of recipe

Protein 6g, Carbs 24g, Fat 19g, Sat Fat 3.5g, Sodium 463mg, Fiber 7g, Phytosterols 52mg

Beneficial Nutrients

Vit A 2113 IU, B2, .41mg, B3 .9mg, B5 .41mg, B6 .2mg, Folate 215mcg, Vit C 13mg, Calcium 108mg, Magnesium 56mg, Potassium 653mg

Cook Time: 1 hour

Ingredients

  • 2 1/2 lbs of beets
  • 1/2 tsp sea salt
  • 1 Tbsp dijon mustard
  • 1/3 C balsamic vinegar
  • 1/3 C chopped walnuts
  • 1/3 C olive or walnut oil
  • 6 C mixed fresh greens
  • 1/3 C feta Cheese