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    Vegetables

    VEGETABLES

     

    Cabbage or Cauliflower Rice

    Ingredients

    • ½ – 1 head of cabbage or cauliflower finely chopped into rice sized or noodle size pieces. If using cauliflower chop in food processor.
    • Your choice of spices
    • 1 cup low sodium chicken, vegetable broth or water
    • MCT OR COCONUT oil (for sauté)

     

    Indian style

    • ½ teaspoon curry
    • 2 tablespoons minced onion
    • 1 clove garlic crushed and minced
    • ¼ teaspoon cumin
    • Salt and pepper to taste

     

    Italian style

    • 1 cup chicken or vegetable broth
    • ¼ teaspoon fresh or dried oregano
    • ¼ teaspoon dried basil or 5 leaves fresh basil rolled and sliced
    • 2 tablespoons minced onion
    • 1 clove garlic crushed and minced
    • Salt and pepper to taste
    • MCT OR COCONUT oil (for sauté)

    Mexican rice style

    • 1 cup low sodium chicken or vegetable broth
    • 2 tablespoons minced onion
    • 1 clove of garlic crushed and minced
    • ¼ teaspoon Mexican oregano
    • ¼ teaspoon cayenne pepper or to taste
    • Dash of cumin to taste Fresh chopped cilantro Salt and pepper to taste MCT OR COCONUT oil (for sauté)

    Oriental style

    • ½ teaspoon ginger
    • 3 tablespoons Bragg’s liquid aminos
    • 2 tablespoons lemon juice
    • 3 tablespoons orange juice (optional)
    • 2 tablespoons chopped onion
    • 1 clove garlic crushed and minced
    • Directions

     

    In a large frying pan sauté cabbage or cauliflower with a little water (vegetable or chicken broth may be substituted) and liquid ingredients. Add spices and cook until cabbage is tender adding water as necessary. Add ground beef or chicken to the spiced cabbage or cauliflower if desired. Makes 2 or more servings (1 vegetable)

     

    Garlic Spinach

    Ingredients

    • Spinach
    • ½ cup low sodium chicken broth or water
    • 2 tablespoons lemon juice
    • 2 tablespoons minced onion
    • 2 cloves garlic crushed and minced
    • ¼ teaspoon onion powder
    • Pinch red pepper flakes
    • MCT OR COCONUT oil (for sauté)

     

    Directions: Sauté the onion and garlic lightly in frying pan with a little water and lemon juice until soft. Add fresh garlic and spices. Stir in fresh spinach leaves and cook lightly. Serve with your favorite chicken or fish dish. Makes 1-2 servings (1 vegetable)

     

    Grilled Asparagus with Rosemary Lemon Sauce

    Ingredients

    • Asparagus
    • Juice of ½ lemon with rind
    • 1 tablespoon Bragg’s liquid aminos
    • 1 clove garlic crushed and minced
    • ¼ teaspoon rosemary
    • Dash of garlic powder
    • Dash of onion powder
    • Salt and pepper to taste
    • Cayenne pepper to taste

     

    Directions

    Marinate asparagus in lemon, garlic, salt, cayenne pepper and Braggs. Steam or grill asparagus spears to desired level of doneness. In a small saucepan place remaining lemon marinade along with lemon rind, ½ cup water, spices and cook until pulp starts to come out. You may add a little stevia if you wish for added sweetness. Reduce liquid by half. Remove lemon rind and pour over grilled asparagus. Garnish with lemon wedges and salt and pepper to taste. Makes 1 serving (1 vegetable)

     

    Roasted Tomato with Onion

    Ingredients

    • 4 thin whole slices of onion
    • 4 thick cut tomato slices
    • 1-2 cloves of garlic sliced
    • 2 leaves fresh basil rolled and sliced
    • Sprinkle of dried or fresh oregano
    • Salt and black pepper to taste
    • Stevia or Lakanto to taste (optional)
    • Squeeze of lemon or lime juice

     

    Directions

    Lay out slices of onion rings intact. Salt and pepper the onion and sprinkle with lemon juice. Lay a few slices of basil and garlic on top of the onion. Top onion slices with a slice of tomato. Top the tomato with remaining basil and garlic. Bake at 375 for 10-15 minutes or until desired level of doneness. Sprinkle with lemon juice and salt and pepper to taste. Makes 4 servings (1 vegetable)

    Roasted and Steam Vegetables are easy and quick lunch and dinner veggie options as well!

     

    *Remember – If you are going to overeat, do it with vegetables!

     

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