Vegetables

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Roasted Cauliflower with Tahini Sauce


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD Adapted from Westville, NYC
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 8 cups 1x

Description

This savory and recipe is adapted from one of my favorite restaurants in NYC, Westville.


Scale

Ingredients

1 large head cauliflower, cut into small florets or

410 oz. bags cauliflower florets, pre-cut, and pre-washed

2 cloves garlic, chopped

1 Tbsp. olive oil

Himalayan salt

Fresh ground pepper

¼ cup Tahini sauce – at room temperature (see recipe below)

Tahini Sauce ingredients:

¼ cup Tahini – at room temperature

1 Tbsp. olive oil

½ cup warm water

2 cloves garlic, crushed (Trader Joe’s frozen section)

1 pinch of Himalayan salt

2 Tbsp. fresh Meyer lemon juice


Instructions

Prepare Tahini Sauce:

  1. Place all sauce ingredients in a large mixing bowl. (alternatively use a food processor or blender).
  2. Mix to incorporate all ingredients until smooth. (may need to add more water or lemon juice).

 

Prepare Cauliflower:

  1. Preheat oven to 400 degrees.
  2. Foil baking sheet and spray with olive oil cooking spray.
  3. Cut and wash cauliflower head and slice florets into 2” pieces.
  4. Add florets to a large mixing bowl with olive oil, garlic, salt and ground pepper.  Toss well.
  5. Lay cauliflower florets on prepared baking sheet, single layer.
  6. Roast florets in preheated oven for about 15 minutes, then turn florets and roast for another 15 minutes or until golden brown.
  7. Turn oven to Broil and roast florets for 1 minute.  (This assures the cauliflower will be crispy with some char.
  8. Remove from oven and toss the cauliflower into the bowl of prepared tahini sauce, coating all pieces.

Notes

Makes 4 servings

Equivalents: 1 vegetable, 1 vegetable protein, 3 fats

Nutrition

  • Serving Size: 2 cups
  • Calories: 217
  • Fat: 15 g
  • Carbohydrates: 7 g
  • Protein: 4.5 g
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Garlic Green Beans


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes

Description

A traditional Chinese dish that can go with any entrée!


Scale

Ingredients

116 oz. bag fresh green beans, trimmed and cleaned

1 tsp. garlic, crushed

1/8 tsp. red pepper flakes

1 Tbsp. olive oil

Salt and pepper to taste


Instructions

  1. Preheat oven to 400 degrees.
  2. Line a sheet pan with foil and spray with olive oil spray.
  3. In a large bowl, toss green beans with garlic, red pepper flakes, olive oil, salt and pepper.  Adjust the amount of garlic and red pepper flakes depending on individual taste and tolerance.
  4. Roast for 10 minutes or until desired doneness.
  5. Serve with your favorite Asian entrée and enjoy.

Notes

Serves:  5

Serving size:  1/2 cup

Calories:  52

Grams carbohydrates:  5

Grams protein:  2

Grams fat:  3

 

Equivalents:  1 Vegetable and ½ Fat

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Grilled Artichoke


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 5
  • Cook Time: 40
  • Total Time: 45

Description

It’s what is on the inside that counts! Despite its prickly exterior, the artichoke is a delicious vegetable from its meaty leaves to its most delicious interior, the heart. The artichoke is rich in vitamin C, fiber, potassium, magnesium, and antioxidants. It can be enjoyed simply steamed or steamed and then grilled with lemon, olive oil, and salt and pepper to taste.


Scale

Ingredients

  • 2 large or 4 medium artichokes
  • 1 Tbsp. olive oil
  • 1 lemon
  • salt and pepper for taste

Instructions

  1. Rinse artichokes.
  2. Steam over boiling water for 25 minutes or until soft.
  3. Slice artichokes in half.
  4. Season with olive oil, lemon, salt, and pepper
  5. Grill or bake for 15 minutes or until brown and slightly crispy.
  6. Enjoy!

Notes

  • Serving size: 1/2 large or 1 small artichoke
  • Calories: 95 calories
  • Equivalents: 2 vegetables, 1 fat

Nutrition

  • Serving Size: 4

 

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Cauliflower Macaroni and Cheese


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD

Description

Here’s a twist on the classic comfort food, Macaroni and Cheese. It’s lighter and still tasty!


Scale

Ingredients

  • 1 large head cauliflower, cut into small florets
  • 8 oz. light sharp cheddar cheese grated or Boar’s Head lactose free white sharp cheddar cheese
  • 1 tsp. Himalayan salt
  • 1/2 tsp. pepper
  • 1 cup 2% milk
  • 1/4 cup bread crumbs
  • Olive oil spray

Instructions

  1. Preheat oven to 375 degrees F.
  2. Spray an 8×8″ baking dish with olive oil spray.
  3. Place cauliflower florets in baking dish, single layer.
  4. Sprinkle grated cheese over cauliflower.
  5. Sprinkle with salt and pepper.
  6. Pour milk over cauliflower.
  7. Top with bread crumbs.
  8. Spray bread crumbs lightly with olive oil spray.
  9. Bake at 375 degrees, covered for 20 minutes. Uncover and cook another 5 minutes or until desired doneness.

Notes

  • Serves: 6
  • Calories: 182
  • Grams Carbohydrates: 10
  • Grams Protein: 13
  • Grams Fat: 8
  • Equivalent to: 2 Vegetables, 2 oz. medium fat proteins

 

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Roasted Shaved Brussels Sprouts


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30

Description

Creativity is key in the kitchen; this recipe is just a basic staple. You can add squash, carrots, beets, and a variety of other colorful vegetables. Note: roasting time varies per vegetable. Healthy fats like pine nuts, walnuts or almonds can add a tasteful flair to the mix, while promoting good cardiovascular care.


Scale

Ingredients

  • 1 lb. Shaved Brussels Sprouts
2 Tbsp.Olive Oil
  • Sea Salt (to taste)
  • Cracked Pepper (to taste)

Instructions

  1. Preheat oven to roast at 375°F.
  2. Toss in a bowl shaved Brussels sprouts with olive oil, salt and pepper, coat evenly.
  3. Lightly oil a foiled sheet pan and then spread out the shaved Brussels sprouts in one even layer.
  4. Roast in oven for 15 min or until gently browned.

Notes

  • Serves: 5
  • Serving size: ½ cup
  • Calories per serving: 75
  • Grams protein: 2
  • Grams carbohydrate: 5
  • Grams fat: 6
  • Equivalents: 1 Vegetable and 1 Fat

 

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Brussels Sprouts with Maple Syrup and Pancetta


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30
  • Yield: 6 1x

Description

The combination of the sweet maple syrup and the salty pancetta make the Brussels sprouts a delicious and savory side dish to any dinner meal or holiday gathering. Brussels sprouts are rich in fiber and vitamins A and C.


Scale

Ingredients

  • 7 cups Shaved Brussels Sprouts (Earth Exotic)
  • 6 slices Pancetta or center cut bacon
  • ¼ cup Sherry wine
  • ¼ cup Maple syrup
  • 2 Tbsp. Pancetta or bacon fat
  • Salt and pepper to taste

Instructions

  1. Line a baking pan with foil.
  2. Spread pancetta or bacon slices on foiled pan. Bake at 425 degrees for 10 minutes or until crispy.
  3. In a frying pan lightly sprayed with olive oil cooking spray, cook shaved Brussels sprouts until golden over medium heat. Toss frequently with a spoon.
  4. Mix Sherry, syrup and pancetta or bacon fat in a measuring cup.
  5. Pour Sherry mixture over Brussels sprouts. Toss until mixed thoroughly.
  6. Top with crumbled pancetta or bacon.
  7. Serve with chicken breast or fish and baked sweet potato.

Notes

  • Serves:  6
  • Serving size: 1 cup
  • Calories: 207
  • Grams Carbohydrates: 26
  • Grams Protein: 6
  • Grams Fat: 8
  • Equivalents: 2 Vegetables, 1 ½ Fats, 1 Carbohydrate

 

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Summer Grilled Vegetables


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25

Description

This medley of beautiful and colorful vegetables makes for a perfect side dish or for a vegetable Panini sandwich.


Scale

Ingredients

  • 2 zucchini, cut lengthwise
  • 2 yellow squash (crookneck), cut ½ inch thick on deep diagonal
  • 1 red pepper, cut into strips
  • 1 green pepper, cut into strips
  • 1 yellow pepper, cut into strips
  • 1 small eggplant cut crosswise into1/2 inch thick rounds.
  • 2 large carrots, peeled, cut ½ inch thick deep diagonal
  • 1 red onion, cut into strips
  • 1 Tbsp. olive oil
  • 1 Tbsp. white balsamic vinegar
  • Salt, pepper and garlic to taste

Instructions

  1. Cut vegetables and place in a large bowl.
  2. Add olive oil, vinegar, salt, pepper, and garlic. Toss to coat vegetables.
  3. Take a sheet of heavy foil and layer vegetables on top of foil.
  4. Top with another sheet of heavy foil and seal tightly
  5. Make small slits in foil on the top and the bottom.
  6. Grill vegetables three and a half minutes on each side.

Notes

  • Serves:  12
  • Serving size: 1/2 cup
  • Calories: 36
  • Grams Carbohydrates: 5
  • Grams Protein: 2
  • Grams Fat: 1

 

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CREAMED SPINACH


Description

Nothing could be so rich and tasty and yet so good for you! Spinach is high in a nutrient that prevents cancer!


Scale

Ingredients

  • 2 pkgs. of pre-washed spinach leaves
  • 2 Tbsp. lite butter
  • 2 Tbsp. flour
  • ½ cup Natural Goodness chicken broth
  • ½ cup fat free half and half
  • ½ tsp. pepper
  • ½ tsp. salt
  • ½ tsp. nutmeg
  • ⅓ cup parmesan cheese

Instructions

  1. Cook spinach for 4 minutes in 2 Tbsp. water in the microwave, drain.
  2. In saucepan, melt butter, add flour, stirring to make a paste.
  3. Add chicken broth, half and half, and seasoning, stirring until thickened.
  4. Add cheese and spinach, stir well.

Notes

  • Serves:  4
  • Serving Size: ½ cup
  • Total Calories: 50
  • Carbohydrates: 4 g
  • Protein: 2.5 g
  • Fat: 3 g

Equivalents

  • 1 Vegetable