Roasted Brussels Sprouts

 

1.5 pounds brussels sprouts

3 tablespoons olive oil

good

¾ teaspoon kosher salt

½ teaspoon freshly ground black pepper

Preheat oven to 400 degrees F.
Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt ( I like these salty like French fries), and serve immediately.

The Barefoot Contessa 

Buddha’s Delight

 

source: Recipes.net

• 14ozextra firm tofu,drained and cut into 1½ inch cubes
• Cooking spray
• salt and pepper,to taste
• 3tbspsoy sauce
• 1tbsptoasted sesame oil
• 2tsphoney
• 1tbspfresh ginger,grated and peeled
• 2garlic cloves,minced
• 2tspcornstarch
• 1tbspcanola oil
• ¼cupgreen onions, sliced
• 14ozwhole baby corn,drained and halved
• 8ozsliced bamboo shoots,drained
• 4cupsmixed fresh vegetables,(such as broccoli florets, snow peas, thinly sliced carrots, shiitake mushrooms and baby bok choy)

Preheat the oven to 400 degrees F. Line a sheet pan with foil and coat with cooking spray.

Place the tofu cubes in a single layer on the sheet pan, season with salt and pepper to taste.

Bake for 20 minutes or until lightly browned.

In a small bowl mix together the soy sauce, sesame oil, honey, ginger and garlic. Mix the cornstarch with ¼ cup of cold water and add to the soy sauce mixture; stir to combine.

Heat the oil in a large pan over medium-high heat. Add the vegetables and season with salt and pepper. Cook for 3 to 4 minutes, stirring occasionally. Add 2 tablespoons of water to the pan and cook for 3 to 4 minutes more or until vegetables are tender.

Stir in the tofu cubes, baby corn and bamboo shoots.

Pour the sauce over the tofu mixture and bring to a boil; boil for one minute or until sauce has just thickened.

Top with sliced green onions and serve with rice if desired.

Cauliflower Steak with Lemon Caper Sauce

1 head cauliflower, cleaned and sliced into steaks 1/2 inch thick

Olive oil or refined coconut oil

Salt and pepper

For the Sauce

2 teaspoons olive oil

2 shallots finely minced

1/3 cup dry white wine

3 tablespoons fresh lemon juice

2 tablespoons capers

1/4 cup minced fresh parsley

2 teaspoons margarine or butter

Place cauliflower steaks on cookie sheet lined with parchment paper. Brush 

lightly with oil then season with salt and pepper. Roast at 425 degrees for 15 

minutes. Flip over and continue roasting for another 15 minutes or until golden 

brown.

To make the sauce, heat 2 teaspoons of olive oil in a skillet over medium 

heat. Add the shallot and sauté for 3 minutes. Add the wine, lemon juice and 

capers and cook, stirring until the liquid reduces slightly. Turn off the heat and 

add the parsley. Add the butter and stir until melted.

Pour warm sauce over the cauliflower steaks.

Modified slightly from Robin Robertson's recipe at One Green Planet

Cauliflower Salad

This healthy salad lasts in the fridge for days. The onions being pickled is optional, but they do take the salad to the next level.

1 medium head cauliflower, about 1 3/4 to 2 pounds (6 to 7 cups small florets)
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon finely grated lemon zest (from 1 lemon)
1/4 cup fresh squeezed lemon juice, plus more to taste
1/4 cup olive oil
1/4 teaspoon crushed red pepper flakes
1 (15-ounce) can chickpeas, drained and rinsed (or use 1 1/2 cups cooked chickpeas)
1/2 cup fine fresh herbs like parlsey, dill, or tarragon, chopped
1/2 cup pickled red onions, chopped, or plain red onions, see the pickled onions recipe below.

Cut away leaves and the core from the cauliflower. Then cut or pull the cauliflower apart into little florets and add to a large bowl. Chop longer stems into small pieces, and then add to the bowl with florets.

Season with 1/2 teaspoon of fine sea salt and 1/2 teaspoon ground black pepper, and then toss the cauliflower around the bowl until all the florets have had a chance to be seasoned.

To make the dressing, whisk the lemon zest, lemon juice, olive oil, red pepper flakes, and a pinch of salt together until creamy and emulsified.

Add the chickpeas, herbs, pickled onions, and the dressing to the cauliflower. Toss until everything is evenly coated. Taste, and then season with additional salt, pepper or lemon juice.

The cauliflower salad does taste best when given some time to marinate. When possible, let the salad marinate, stirring from time to time, for at least 30 minutes before serving. The salad will keep, covered in the refrigerator, up to one week.

Pickeled Onions

1medium red onions, halved and thinly sliced
1 cinnamon stick
3 whole cloves
Pinch crushed red pepper flakes
1/2 cup (240 ml) apple cider vinegar
1/4 cup (120 ml) freshly squeezed lime juice
1/4 sugar
1/2 tablespoon kosher salt

Add sliced onions to a medium bowl. Pour enough boiling water over onions so that they are covered. Count to 10 then drain. Add onions to glass jars (or glass container with lid).

Toast cinnamon, cloves, and the red pepper flakes until fragrant in a small saucepan over medium heat, 3 to 5 minutes. Whisk in the vinegar, lime juice, a 1/4 cup of the sugar, and salt.

Bring to a simmer and cook until the sugar and salt have dissolved, 1 to 2 minutes. Taste for sweetness then add more sugar as needed.

Pour brine over the onions. Allow to stand at room temperature until cooled. Serve or cover and refrigerate up to 2 weeks.

Source: imspired taste

Quick and Simple Italian Soup

1 (32 oz.) box (4 @cups) Vegetable broth
1 can (@15 oz.) diced tomatoes (with basil, garlic and oregano is best)
1 Tab. Italian seasoning
1 large bag (@ 12 oz.) frozen Italian vegetable mix (Cauliflower, Broccoli, Zucchini, Italian Green Beans, Red Peppers, Carrots, Baby Lima Beans)
1-9 oz. package tortellini
Heat broth and tomatoes to boiling. Add frozen vegetables according to package directions (or @ 8 minutes) minus the time it takes to cook the tortellini, (or @3 minutes) according to that package's direction. Add tortellini and finish cooking the soup.

Serves 4, @323 calories per serving, 6 g. Fat, 51 g. Carbs.

Source: modified slightly from the recipe at Giant food store via Brenda

Summer Vegetables and Bow Tie Noodles

source

This recipe was modified from the recipe at Budget Bytes.

This dish can be made with whatever summer vegetables you are getting from your garden, or you can use this combination.

12 oz. bow tie pasta
2 medium Roma tomatoes, chopped
1 medium summer squash, sliced
1 medium zucchini, sliced
1 medium broccoli crown, chopped into bite-sized pieces
1/2 medium red onion, chopped
1/2 bunch cilantro, chopped
1 red bell pepper, chopped

VINAIGRETTE
1/4 cup canola oil
1/4 cup olive oil
1/3 cup red wine vinegar
1 Tbsp Dijon mustard
1 tsp mixed Italian herbs, dried
1 tsp minced garlic
3/4 tsp salt
black pepper, to taste

 Bring a large pot of lightly salted water to a boil. Add the pasta and boil for 5-7 minutes or until tender. Drain in a colander. While you're waiting for the pasta water to boil and the pasta to cook, prepare the vegetables by cutting them into bite sized pieces. Toss into a frying pan and lightly saute until beginning to soften.
In a small bowl whisk together the vegetable oil, olive oil, red wine vinegar, dijon mustard, oregano, minced garlic, salt, and pepper.
Combine the cooked pasta, vegetables, and vinaigrette. Stir until everything is well mixed and coated with vinaigrette. Serve warm or refrigerate until ready to eat and serve cold.

Cream of Brussels Sprout Soup

This recipe comes from Twelve Months of Monastery Soups.

2 Tab. Butter

1 pound Brussels Sprouts, sliced into quarters

1 pound potatoes, peeled and diced

2 leeks or onions, sliced

3 garlic cloves

8 cups of water

salt and pepper to taste

1 bay leaf

2 cups of milk or cream

Melt the butter in a saucepan and saute the Brussels Sprouts, potatoes, onions and garlic for 1-2 minutes, stirring continuously. Add the water and seasonings and cook slowly over low-medium heat for 40-45 minutes, or until the vegetables are tender. Remove the bay leaf. Add milk and stir well. Blend the soup in a blender and serve hot.

If desired, cook separately some Brussels sprouts sliced into quarters to be used as a garnish on top of the soup.

Chinese Chicken and Vegetables

This recipe was given to my daughter in a cooking class. (Thanks Kim K.) It has been a favorite at our house ever since. It is versatile and I have substituted whatever vegetables we have on hand (2 packages of frozen mixed Chinese vegetables have worked well to substitute for the vegetables.) I have also substituted Tofu chunks for the chicken for my vegetarian husband.

2 Tab. veg. oil
4 large chicken breasts, cut into strips or firm Tofu cut into chunks

1 pound fresh broccoli

1 pkg. frozen pea pods (or equivalent amount of fresh)

4 stalks celery, chopped into large chunks

2 med. onions, chopped into large chunks

3 green onions, chopped

1 Tab. minced pared fresh ginger root (You can get chopped ginger root in a jar to use instead.)

3/4 cups water and 1 Tab. instant chicken bouillon granules, or 3/4 chicken or vegetable stock

Combine water and bouillon, if you are using this. Heat oil in wok or large frying pan on high heat. Cook chicken until golden brown (about 3-5 min.) Add vegetables, including ginger root and stir fry 1 minute. Add water/bouillon mixture or broth. Toss until completely coated. Cook until liquid boils. Cover and cook 2-3 minutes. Add chicken and simmer until warm, about 1 minute. Serve over rice.

Sauteed Brussels Sprouts

3 cups (10 oz) Brussels Sprouts, cut into quarters
2 tea. olive or canola oil
1 cup (i med.) sliced onion
1 med. red bell pepper, cut into 2 inch slivers
1 1/2 tea. caraway seeds
1/2 cup vegetable broth
3 Tab. vinegar
salt and pepper to taste

Heat oil in a skillet over med-high heat. Add the onion and bell pepper an cook, stirring often, 3-4 minutes. Add caraway seeds and cook for 30 seconds more. Add Brussels sprouts and cook for an additional 2-3 minutes. Add the broth, cover and cook until crisp-tender, about 3 minutes. Stir in the vinegar, salt and pepper.

One serving is 3/4 cup; 75 calories, 3g protein, 11g carbs., 4g fiber, 3g fat

source: Magic Foods: Simple Changes You Can Make to Supercharge Your Energy, Lose Weight and Live Longer, Robert A. Barnett, Denise Webb

Cole Slaw

1/3 cup plain yogurt
1/3 cup olive oil mayo
4 tea. Dijon mustard
4 tea apple cider vinegar
4 tea. olive oil
1 1/2 tea. sugar
1/2 tea. caraway or celery seeds
1/4 tea. salt
1/4 tea pepper
4 cups shredded cabbage and 1 cup grated carrots or 5 cups packaged coleslaw mix

Whisk yogurt, mayo, mustard, vinegar, oil, sugar, seeds, salt and pepper in a small bowl until smooth. Combine cabbage and carrots in a large bowl. Add dressing and toss to coat well.

One serving is 3/4 cup. 63 calories, 2g protein, 7g carbohydrates, 2g fiber, 4g fat

Marinated Vegetable Salad

source

¾ cup sliced mushrooms
¾ cup halved cherry or grape tomatoes
¾ cup sliced zucchini
¾ cup peeled, chopped carrots
1 small sweet bell pepper, chopped
½ cup broccoli florets
½ cup cauliflower florets
½ teaspoon minced garlic
½ teaspoon salt
¼ teaspoon dry mustard
¼ teaspoon pepper
½ teaspoon chopped fresh chives
1 tablespoon red wine vinegar
2 teaspoons fresh lemon juice
1 tablespoon olive oil

Place all vegetables in a large bowl.
Place remaining ingredients (garlic through olive oil) in a jar with a lid and shake until completely combined.
Pour dressing over vegetables.
Refrigerate salad for at least 2 hours (or overnight).

Note: Vegetables may be changed according to what you have available at the time.

source: The Seasoned Mom

Sauteed Beet Greens and Roasted Beets with Horseradish Creme Fraiche

horseradish

6 beets with greens
1 onion, diced
1 Tab. olive oil
1 clove garlic, minced
2 Tab. Basalmic vinegar
1/2 cup of sour cream
1/2 cup non-ultrapasturized heavy cream (or Mexican Table Cream)
1 tablespoon prepared horseradish
1 tablespoon chopped fresh chives
2 teaspoons Sherry wine vinegar

Mix sour cream and heavy cream together, cover and let stand overnight (or at least 8 hours) on the counter. This makes creme fraiche.
Mix the creme fraiche with horseradish, chopped chives (or green onions), and Sherry wine vinegar in small bowl to blend. Season to taste with salt and pepper. Cover and chill while you prepare the beets.
Cut tops close to the top of the beets. Rinse both the greens and the beets, removing the bottom hair-like roots of the beets.
Place the beets in a glass or metal baking dish and roast in the oven at 375 F for about 40-45 minutes.
When the beets have been roasting for 20-25 minutes, begin chopping the greens into small pieces, discarding the tough pieces that were near the beets.
Heat the olive oil in a large pan, and cook the onions for about 5 minutes, or until they begin to caramalize. Add the garlic and the beet greens and saute, stirring frequently, until the greens begin to soften. Add the Basalmic vinegar and continue stirring until you cannot smell the vinegar any more (three or four minutes.) Plate the greens.
Plate the beets on a seperate plate, slicing them into four to six slices each. Top with horseradish creme fraiche.

Source: horseradish creme fraiche Epicurious

Cucumber -Radish Salad

1 cup plain low-fat yogurt
2 cloves garlic,  minced
1/4 tea. Salt
1/8 tea. Black Pepper
2 large cucumbers  (@6 cups thinly sliced)
1 cup thinly sliced red onion
1 cup thinly sliced radishes

In a large bowl, stir together yogurt, garlic, salt and pepper. Add cucumber, red onion and radish slices. Toss to coat. Cover and chill until serving. B estate when allowed to chill 4-24 hours. Stir before serving. One serving is 1 cup.

Sesame Noodles with Broccoli and Almonds

TO MAKE THE NOODLES:
1 pound (16 oz.) uncooked linguine (or any noodles, such as rice noodles, soba noodles, lo mein noodles, etc.)
1 tablespoon peanut or vegetable oil
3-4 cups chopped broccoli florets (about 1 medium head of broccoli)
4 cloves garlic, peeled and thinly-sliced
salt and pepper
1/2 cup chopped  Almonds (I used the Blue Diamond Wasabi and Soy Sauce variety)
1 batch Sesame-Soy Vinaigrette (see below)
optional garnishes: thinly-sliced green onions, toasted sesame seeds, coarsely-ground black pepper, crushed red pepper flakes

Cook noodles al dente in a large stockpot of salted water according to package instructions. Drain, and set aside.
Meanwhile, as the pasta is cooking, heat oil in a large saute pan over medium-high heat. Add the broccoli florets and season with a few pinches of salt and pepper. Saute, stirring once a minute or so, for 4-5 minutes until it is slightly charred around the edges and cooked through. Stir in the garlic and continue sauteing for 1-2 minutes, stirring frequently, until the garlic is cooked and fragrant. Remove from heat and set aside.
When the pasta is drained, return it to the large stockpot, and stir in the cooked broccoli and garlic, almonds, and sauce until everything is evenly combined.
Serve immediately, topped with your desired garnishes. Or refrigerate the noodles in a sealed container for up to 3 days. (This dish is also awesome when served chilled.)

SESAME-SOY VINAIGRETTE
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
1/2 teaspoon freshly-cracked black pepper
1/2 teaspoon ground ginger
1/2 teaspoon sriracha or hot chili oil

Whisk all ingredients together until combined. Set aside.

source: Gimme Some Oven

Moroccan Cauliflower Pot Roast

source

2 tsp ground coriander
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 tsp turmeric
3/4 tsp sugar
1/2 tsp cinnamon
1/2 tsp salt
1/2 tsp black pepper
1 large head cauliflower
3 tsp olive oil, divided
1 onion, sliced into 1/2 inch wedges
1 clove garlic, sliced or minced
1 (15 oz.) can chickpeas, drained and rinsed
3 Tab raisins
2 cups vegetable broth

Preheat oven to 375F. In bowl, combine spices and sugar. Slice stalk from the cauliflower head so it sits flat. Score bottom with an X. Brush with 1 1/2 tsp olive oil and coat with spice mixture.
Heat another 1 1/2 tsp of olive oil in a large, heavy pot. Add onion slices and garlic. Cook 5 minutes. Add chickpeas and raisins. Cook 3 minutes. Add broth and simmer while you add the cauliflower to the pot, spice side up. Cover and bake 30 minutes. Remove cover and nake 30 minutes more. To serve, slice cauliflower into wedges and spoon chickpea mix with liquid onto the plate.

(1/6 of dish)
136 calories
6 g. protein
22 g. carbs
6 g. fiber
4 g. fat
379 g. sodium

source: Prevention Magazine, May 2016 issue

Cauliflower

Perfect Portion : Eat as much as you would like.

• Has anticancer compounds, especially lung, stomach, colon, rectal and breast cancers

Broccoli

Perfect Portion : Eat as much as you like.

• Very low glycemic index for @1/2 cup 
• Lowers risk of breast, colon, cervical, lung, prostrate and bladder cancers
• Good source of calcium