Vegetables

 

Grilled Artichoke
Serves 4
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.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Ingredients
  1. 2 large or 4 medium artichokes
  2. 1 Tbsp. olive oil
  3. 1 lemon
  4. salt and pepper for taste
Instructions
  1. 1. Rinse artichokes.
  2. 2. Steam over boiling water for 25 minutes or until soft.
  3. 3. Slice artichokes in half.
  4. 4. Season with olive oil, lemon, salt, and pepper
  5. 5. Grill or bake for 15 minutes or until brown and slightly crispy.
  6. 6. Enjoy!
Notes
  1. Serving size: 1/2 large or 1 small artichoke
  2. Calories: 95 calories
  3. Equivalents: 2 vegetables, 1 fat
Nutritionist 4 You https://nutritionist4you.com/

 

 

Cauliflower Macaroni and Cheese
Serves 6
Here's a twist on the classic comfort food, Macaroni and Cheese. It's lighter and still tasty!
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Ingredients
  1. 1 large head cauliflower, cut into small florets
  2. 8 oz. light sharp cheddar cheese grated or Boar's Head lactose free white sharp cheddar cheese
  3. 1 tsp. Himalayan salt
  4. 1/2 tsp. pepper
  5. 1 cup 2% milk
  6. 1/4 cup bread crumbs
  7. Olive oil spray
Instructions
  1. 1. Preheat oven to 375 degrees F.
  2. 2. Spray an 8x8" baking dish with olive oil spray.
  3. 3. Place cauliflower florets in baking dish, single layer.
  4. 4. Sprinkle grated cheese over cauliflower.
  5. 5. Sprinkle with salt and pepper.
  6. 6. Pour milk over cauliflower.
  7. 7. Top with bread crumbs.
  8. 8. Spray bread crumbs lightly with olive oil spray.
  9. 9. Bake at 375 degrees, covered for 20 minutes. Uncover and cook another 5 minutes or untill desired doneness.
Notes
  1. Serves: 6
  2. Calories: 182
  3. Grams Carbohydrates: 10
  4. Grams Protein: 13
  5. Grams Fat: 8
  6. Equivalent to: 2 Vegetables, 2oz. medium fat proteins
Nutritionist 4 You https://nutritionist4you.com/
Roasted Shaved Brussels Sprouts
Serves 5
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.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 lb. Shaved Brussels Sprouts
2 Tbsp.Olive Oil
  2. Sea Salt (to taste)
  3. Cracked Pepper (to taste)
Instructions
  1. 1. Preheat oven to roast at 375°F.
  2. 2. Toss in a bowl shaved Brussels sprouts with olive oil, salt and pepper, coat evenly.
  3. 3. Lightly oil a foiled sheet pan and then spread out the shaved Brussels sprouts in one even layer. Roast in oven for 15 min or until gently browned.
Notes
  1. Serving size: ½ cup
  2. Calories per serving: 75
  3. Grams protein: 2
  4. Grams carbohydrate: 5
  5. Grams fat: 6
  6. Equivalents: 1 Vegetable and 1 Fat
Nutritionist 4 You https://nutritionist4you.com/
 

 

Brussels Sprouts with Maple Syrup and Pancetta
Serves 6
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.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 7 cups Shaved Brussels Sprouts (Earth Exotic)
  2. 6 slices Pancetta or center cut bacon
  3. ¼ cup Sherry wine
  4. ¼ cup Maple syrup
  5. 2 Tbsp. Pancetta or bacon fat
  6. Salt and pepper to taste
Instructions
  1. 1. Line a baking pan with foil.
  2. 2. Spread pancetta or bacon slices on foiled pan. Bake at 425 degrees for 10 minutes or until crispy.
  3. 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. 4. Mix Sherry, syrup and pancetta or bacon fat in a measuring cup.
  5. 5. Pour Sherry mixture over Brussels sprouts. Toss until mixed thoroughly.
  6. 6. Top with crumbled pancetta or bacon.
  7. 7. Serve with chicken breast or fish and baked sweet potato.
Notes
  1. Serving size: 1 cup
  2. Calories: 207
  3. Grams Carbohydrates: 26
  4. Grams Protein: 6
  5. Grams Fat: 8
  6. Equivalents: 2 Vegetables, 1 ½ Fats, 1 Carbohydrate
Adapted from Gordon Ramsay
Adapted from Gordon Ramsay
Nutritionist 4 You https://nutritionist4you.com/
Summer Grilled Vegetables
Serves 12
This medley of beautiful and colorful vegetables makes for a perfect side dish or for a vegetable Panini sandwich.
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 2 zucchini, cut lengthwise
  2. 2 yellow squash (crookneck), cut ½ inch thick on deep diagonal
  3. 1 red pepper, cut into strips
  4. 1 green pepper, cut into strips
  5. 1 yellow pepper, cut into strips
  6. 1 small eggplant cut crosswise into1/2 inch thick rounds.
  7. 2 large carrots, peeled, cut ½ inch thick deep diagonal
  8. 1 red onion, cut into strips
  9. 1 Tbsp. olive oil
  10. 1 Tbsp. white balsamic vinegar
  11. Salt, pepper and garlic to taste
Instructions
  1. 1. Cut vegetables and place in a large bowl.
  2. 2. Add olive oil, vinegar, salt, pepper, and garlic. Toss to coat vegetables.
  3. 3. Take a sheet of heavy foil and layer vegetables on top of foil.
  4. 4. Top with another sheet of heavy foil and seal tightly
  5. 5. Make small slits in foil on the top and the bottom.
  6. 6. Barbeque vegetables three and a half minutes on each side.
Notes
  1. Serving size: 1/2 cup
  2. Calories: 36
  3. Grams Carbohydrates: 5
  4. Grams Protein: 2
  5. Grams Fat: 1
Nutritionist 4 You https://nutritionist4you.com/
 

CREAMED SPINACH
Serves 4
Nothing could be so rich and tasty and yet so good for you! Spinach is high in a nutrient that prevents cancer!
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Ingredients
  1. 2 pkgs. of pre-washed spinach leaves
  2. 2 Tbsp. lite butter
  3. 2 Tbsp. flour
  4. ½ cup Natural Goodness chicken broth
  5. ½ cup fat free half and half
  6. ½ tsp. pepper
  7. ½ tsp. salt
  8. ½ tsp. nutmeg
  9. ⅓ cup parmesan cheese
Instructions
  1. 1. Cook spinach for 4 minutes in 2 Tbsp. water in the microwave, drain.
  2. 2. In saucepan, melt butter, add flour, stirring to make a paste.
  3. 3. Add chicken broth, half and half, and seasoning, stirring until thickened.
  4. 4. Add cheese and spinach, stir well.
Notes
  1. Serving Size: ½ cup
  2. Total Calories: 50
  3. Carbohydrates: 4 g
  4. Protein: 2.5 g
  5. Fat: 3 g
Equivalents
  1. 1 Vegetable
Nutritionist 4 You https://nutritionist4you.com/
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