Peas & Corn

Peas & Corn

SPRING SUCCOTASH SALAD

1 cup fresh peas

1 cup fresh corn

1 bunch asparagus, chopped

1 bunch green onions, chopped

1 avocado

1 bunch parsley, chopped

2 limes

 

Heat a skillet to medium-high heat. Coat the bottom with nonstick spray. Add the peas, corn and asparagus and sauté 10-12 minutes, stirring occasionally. Transfer to a large mixing bowl and toss with the scallions, parsley, freshly squeezed lime juice, salt and pepper. Transfer to two bowls and serve with sliced avocado. Makes 2 servings [Per serving: 290 calories, 10g fat, 45g carbs, 11g fiber, 6g sugar, 9g protein].

 

SUMMER SAUTÉED VEGETABLES

2 leeks

1 zucchini, sliced

1 yellow onion, sliced

6 ears of corn, kernels removed

1 1/2 tablespoons coconut oil

 

Heat a skillet to medium high-heat. Add the coconut oil to melt, then swirl the pan to coat the bottom. Cut the leeks lengthwise down the center and wash thoroughly to remove any dirt. Slice the leeks and place in the skillet with the zucchini and onion. Sauté for 10-15 minutes, stirring frequently. When the leeks, zucchini and onions are lightly brown, add the corn and stir to combine. Sprinkle with salt and pepper then turn the heat to low and sauté for 4-5 more minutes. Serves 6. 

 

MEXICAN CORN SALAD

4 cups fresh corn

1 pound grape tomatoes, cut in half

1 teaspoon paprika

1/2 cup cotija cheese (can substitute crumbled goat or feta)

1 tablespoon lime juice

 

In a large mixing bowl combine corn, tomatoes, paprika and cheese. Toss with lime juice, salt and pepper.

Brussels

Brussels

BALSAMIC-SHALLOT BRUSSELS SPROUTS

1 pound brussels sprouts, sliced 

1 tablespoon olive oil 

1 shallot, diced

2 tablespoons balsamic glaze

 

Heat a skillet to medium-high heat. Add the olive oil. Once the oil is simmering, add the shallots and brussels sprouts and cook for 5-7 minutes without stirring. Flip and continue to cook for another 5-7 minutes until both sides are golden brown. Remove from the heat and transfer to a mixing bowl. Toss with the balsamic glaze. Makes 3 servings [Per serving: 120 calories, 5g fat, 16g carbs, 6g fiber, 5g sugar, 5g protein].

 

HONEY SRIRACHA BRUSSELS SPROUTS

1 pound brussels sprouts, cut in half

1 tablespoon olive oil 

2 teaspoons sriracha

2 tablespoons honey

 

Heat a skillet to medium-high heat. Add the olive oil. Once the oil is simmering, add the brussels sprouts and cook for 5-7 minutes without stirring. Add the sriracha and flip the sprouts, cooking for another 5-7 minutes until both sides are golden brown. Remove from the heat and transfer to a mixing bowl. Toss with the honey. Makes 3 servings [Per serving: 150 calories, 5g fat, 26g carbs, 6g fiber, 15g sugar, 5g protein].

 

CRISPY BRUSSELS SPROUTS

1 pound brussels sprouts, cut in half

½ cup currants

½ cup capers

2 tablespoons olive oil

2 tablespoons honey

2 tablespoons lemon juice

 

Preheat the oven to 400 degrees. Toss the brussels sprouts, currants and capers in the olive oil, honey and lemon juice. Lay flat on a baking sheet. Roast the brussels sprouts 50-60 minutes, stirring occasionally until they are toasted and crispy. Serves 6 [Per serving: 130 calories, 5g fat, 21g carbs, 15g sugar].

 

KALE & BRUSSELS SPROUTS SLAW

2 cups shredded kale

2 cups shredded Brussels sprouts

1 lemon, squeezed

1 tablespoon olive oil

1/3 cup dried currants or raisins

 

Shred kale and brussels sprouts using a food processor or manual shredder. Toss with lemon juice, olive oil, currants, salt and pepper.

 

MAPLE BRUSSELS SPROUTS

10-15 brussels sprouts

1/4 cup yellow onion, diced

1 teaspoon olive oil

1 tablespoon maple syrup

1 apple, chopped or shredded

 

Preheat oven to 400 degrees. Wash brussels sprouts and remove outer leaves. Cut in half or shred, depending on your preference. Toss sprouts with onions, olive oil and maple syrup. Lay fat on a roasting pan. Cook for 35-40 minutes until lightly crisped. Remove from oven and toss with apples.

Cauliflower

Cauliflower

CAULIFLOWER TABOULEH

1 head cauliflower, cut into florets

1 cup fresh parsley or mint (or mix both), chopped

1 cucumber, chopped

1 bunch green onions, chopped

1 tablespoon olive oil

2 lemons, squeezed & zested

1 tablespoon cumin

 

Place the cauliflower florets in a food processor and pulse until cauliflower resembles rice. Transfer to a large mixing bowl and add the fresh herbs, cucumber, green onions and lemon zest. Toss with the olive oil, fresh lemon juice, cumin, salt and pepper. Place in an air tight container and refrigerate for at least an hour. Serve chilled or at room temperature. Makes 3 servings [Per serving: 100 calories, 5g fat, 14g carbs, 5g protein, 7g sugar].

 

ROASTED GARLIC & SHALLOT MASHED CAULIFLOWER

1 head cauliflower, cut into florets

1 tablespoon olive oil

1 teaspoon balsamic vinegar

3 garlic cloves

2 shallots, peeled

1/2 cup plain Greek yogurt

1/4 teaspoon white pepper

 

Preheat the oven to 400 degrees. Place the garlic cloves and shallots on a foil-lined baking sheet and drizzle with the olive oil and balsamic vinegar. Roast for 25-30 minutes until caramelized. While the garlic and onions are roasting, add the cauliflower florets to a pot and fill with enough water to cover. Bring the water and cauliflower to a boil and cook for 5-10 minutes until cauliflower is tender. Pour into a colander to drain the water, then put the cauliflower into a food processor and pulse until a rice consistency forms. Add the roasted garlic, shallots, Greek yogurt, white pepper, black pepper and salt then pulse until creamy.

 

CURRY ROASTED CAULIFLOWER

1 head cauliflower, chopped

1 tablespoon curry powder

1 teaspoon turmeric

nonstick coconut oil spray

 

Preheat the oven to 450 degrees. Add the chopped cauliflower to a large mixing bowl. Toss with the curry and turmeric spices to cover. Spray the nonstick coconut oil to lightly coat the cauliflower. Lay flat on a nonstick baking sheet lined with foil. Roast for 20 minutes, until golden and tender. Serve warm. 

 

PESTO CAULIFLOWER RICE

1 head cauliflower, cut into florets

2 tablespoons olive oil

2 cups fresh basil leaves

1/4 cup lemon juice

1 tablespoon garlic

1/2 cup parmesan cheese

1 tablespoon pine nuts

 

Preheat the oven to 450 degrees. Toss the cauliflower florets in the olive oil and lay flat on a baking pan. Roast for 20 minutes, until tender and caramelized. Meanwhile, make the pesto by puréeing the basil, lemon, garlic, parmesan, pine nuts, salt and pepper. Scoop the pesto into a large mixing bowl. Add the cauliflower florets to the food processor and purée. Transfer the cauliflower rice to the mixing bowl and toss to combine with the pesto.

 

CAULIFLOWER WITH WHIPPED GOAT CHEESE

1 head of cauliflower, cut into florets

1 tablespoon olive oil

1/3 cup goat cheese

1/3 cup plain 2% greek yogurt

1 teaspoon thyme

1 teaspoon parsley

1 teaspoon chives

 

Preheat the oven to 400 degrees. Toss cauliflower with olive oil, salt and pepper. Roast for 20-25 minutes until cauliflower is slightly crisped and caramelized. While the cauliflower is baking, whip goat cheese, greek yogurt and herbs with a food processor or handheld blender. Remove the cauliflower from the oven and serve warm with a dollop of the goat cheese. 

 

CAULIFLOWER FRIED RICE

2 cups cauliflower rice

1 cup diced sweet potatoes or carrots

½ cup diced yellow onion

1 teaspoon coconut oil

1 teaspoon garlic

1 egg

 

To make the cauliflower rice, puree cauliflower florets in a food processor. Set aside. Microwave the sweet potatoes or carrots for 3-4 minutes until soft. Turn the stove to medium-high heat and heat the coconut oil in a skillet. Add the garlic, onions and sweet potatoes/carrots and sauté 5-6 minutes. Add in the cauliflower rice. Cook for another 3-4 minutes, stirring frequently. Push the mixture to one side of the skillet. On the other side, scramble the egg with salt and pepper. Mix in with the veggies. Makes 1 serving [Per serving: 280 calories, 10g fat, 38g carbs, 8g fiber, 10g sugar, 12g protein].

Squash

Squash

SPAGHETTI SQUASH HASH BROWNS

1 spaghetti squash, cut in half

2 tablespoons coconut oil 

1 teaspoon garlic powder

1 teaspoon onion powder

 

Preheat the oven to 375. Cut the squash in half lengthwise, remove the seeds and strands then place both halves face down on a baking sheet. Bake for 25-30 minutes, until squash is tender when pierced with a fork. Remove from the oven and scrape the squash using a fork. Heat a saucepan to medium-high heat. Heat the coconut oil until melted. Add the spaghetti squash, spices, salt and pepper, flipping occasionally with a spatula. Pan-fry until golden brown. Makes 4 servings [Per serving: 100 calories, 10g carbs, 7g fat, 1g protein, 4g sugar].

 

PUMPKIN & SAGE SPAGHETTI SQUASH

1 spaghetti squash

1 can pumpkin puree

¾ cup unsweetened almond milk

½ cup parmesan cheese

¼ cup fresh sage, chopped

1 tablespoon garlic

½ cup pepitas (pumpkin seeds)

 

Preheat the oven to 375. Cut the squash in half lengthwise, remove the seeds and strands then place both halves face down on a baking sheet. Bake for 25-30 minutes, until squash is tender when pierced with a fork. Remove from the oven and scrape the squash using a fork. While the squash bakes, heat a saucepan to medium heat. Spray the bottom with nonstick cooking spray and add the garlic and sage. Cook for 4-5 minutes, stirring occasionally. Add in the pumpkin, almond milk and parmesan cheese. Turn the heat until high until the sauce simmers, stirring frequently. Turn the heat down to low. Stir in the spaghetti squash strands. Serve into 4 bowls and top with pepitas. Makes 4 servings [Per serving: 280 calories, 16g fat, 16g carbs, 7g fiber, 6g sugar, 18g protein].

 

ROASTED SQUASH & APPLE SALAD

1 container pre-cut butternut squash

2 apples, chopped

2 tablespoons maple syrup

1 teaspoon cinnamon

1 bunch kale, chopped

1 cup arugula

1/4 cup balsamic vinegar

 

Preheat the oven to 400 degrees. Toss the butternut squash and apples with the maple syrup and cinnamon. Lay flat on a foil-lined baking sheet and roast for 25-30 minutes, until the squash and apples are caramelized and tender. Place the chopped kale on a separate baking sheet and cook for 15 minutes. Toss the roasted squash, apples, and kale with the arugula and balsamic vinegar. Serves 4-6.

 

AUTUMN VEGGIES

1 red onion, chopped

1 pound Brussels sprouts, halved

1 container pre-cut butternut squash, cubed

1 head cauliflower cut in florets

2 sweet potatoes, cubed

2 tablespoons olive oil

2 tablespoons maple syrup

 

Preheat oven to 400 degrees. Toss vegetables with olive oil, maple syrup, salt and pepper and lay flat on a baking sheet. Roast for 30-40 minutes stirring occasionally, until vegetables are golden brown. Remove from oven and enjoy warm.

Avocado

Avocado

CUCUMBER & AVOCADO SALAD

1 cucumber, thinly sliced

1 avocado, chopped

1/4 cup feta cheese, crumbled

1/4 cup rice vinegar

 

Toss the cucumber, avocado and feta with rice vinegar, salt and pepper.

 

BEET & AVOCADO SALAD

1 package White Wine + Balsamic Love Beets

1 avocado

1⁄4 cup feta cheese, crumbled

 

Chop the Love Beets and avocado into cubes and mix. Add the feta cheese and toss to combine. Serves 2-4. 

Sweet Potatoes

Sweet Potatoes

CHAI SPICED SWEET POTATO ROUNDS

2 sweet potatoes

1 tablespoon coconut oil, melted

cinnamon

cloves

ginger

allspice

cardamom

 

Preheat the oven to 425 degrees. Microwave the sweet potatoes for 3-4 minutes until softer. Slice each potato into rounds. Toss with the coconut oil and sprinkle spices. Lay flat on a baking sheet. Roast for 20-25 minutes, flipping the rounds halfway. Serves 2-3 [Per serving: 200 calories, 30g carbs, 7g fat, 2g protein, 6g sugar].

 

SWEET GINGER MASHED YAMS

5 yams (sweet potatoes), scrubbed clean

1/2 cup fat free half and half (or a non-dairy substitute)

1/2 cup Truvia Brown Sugar Blend

1 tablespoon minced ginger by The Ginger People

2 teaspoons cinnamon

1 teaspoon allspice

2 tablespoons molasses

 

Preheat the oven to 425 degrees. Wrap each yam in foil, then place on a rimmed baking sheet. Bake for 1 hour and 30 minutes, until the yams are soft and can be easily pierced with a fork. Remove the pan from the oven. Transfer the pulp (and skins - optional) to a large bowl and beat with an electric mixer. Gradually add in the half and half, Truvia, ginger, cinnamon, allspice, molasses and sea salt and continue to mix for 6-8 minutes, until the yams are whipped and creamy. Serve warm. 

 

SCALLOPED SWEET POTATO 

3 sweet potatoes

1/2 cup sweet onion, diced

1 tablespoon garlic, minced

1 tablespoon rosemary

1 1/4 cup grated parmesan cheese

1/2 cup chevre (goat cheese)

 

Preheat oven to 400 degrees. Heat a skillet to medium heat and coat the bottom with nonstick cooking spray. Add diced onions, garlic, and rosemary and saute around 10 minutes, stirring occasionally. While the onions are cooking,  scrub the sweet potatoes and slice as thin as possible. Arrange one layer of the round slices in an overlapping spiral on the bottom of a round baking dish or iron skillet. Top with 1/2 cup parmesan cheese, salt and pepper. Arrange the next layer of sweet potato rounds in an overlapping spiral. Top with 1/2 parmesan cheese then the sauteed onion mixture to evenly cover sweet potatoes. Add the third layer of sweet potato in the same pattern, adding extra rounds until used up. Top this layer with remaining 1/4 cup parmesan cheese, chevre, salt and pepper. Bake at 400 degrees for 30 minutes. Turn the oven temperature down to 375 degrees and bake for another 20-25 minutes, until potatoes are lightly browned and crisp. Pierce through the layers with a fork to make sure the middle layers are tender (bake for another 5 minutes or so if not). When potatoes are cooked through, turn oven to a broil and cook for an additional 2 minutes. Remove and serve warm, cutting the potatoes like a pie. 

 

TATER TOTS

2 sweet potatoes, peeled

¼ cup coconut flour

Himalayan pink sea salt

nonstick coconut oil spray

 

Preheat the oven to 425 degrees. Fill a large pot with water and salt and bring the water to a boil. Add the sweet potatoes, and cook for 15-20 minutes until the potatoes are tender then drain. When the potatoes are cool enough to handle, shred the potatoes with a grater. Transfer the shredded potatoes to a large mixing bowl and mix in the coconut flour and sea salt. Using your hands, shape the potatoes into small cylinders, then lay them flat on a baking sheet coated with the nonstick coconut oil spray. Be sure to place them in a grid with space in between (use 2 trays if needed). Spray the tops with more coconut oil. Cook the tater tots for 15 minutes on each side, until they are lightly brown and crisp. Makes 2 servings [Per serving: 130 calories, 2.5g fat, 22g carbs, 8g fiber, 4g sugar, 4g protein].

Potato Salad

Potato Salad

Dill Potato Salad

1 pound red potatoes

4 celery stalks, chopped

1/2 red onion, chopped

2 tablespoons fresh dill, chopped

2 tablespoons fresh or dried chives

1/4 cup red wine vinegar

1/2 cup plain Greek yogurt

 

Scrub each potato then place in a large pot. Fill the pot with just enough water to submerge the potatoes. Turn the burner on high to bring the water to a boil, then turn down the temperature to low-medium. Cover the pot and cook the potatoes 20-25 minutes, or until tender. Drain the potatoes in the colander, then transfer them to a cutting board. Chop half of the potatoes, then mash the other half. Return the potatoes to the large pot and add the remaining ingredients, salt and pepper. Toss to coat, then chill until ready to serve. Store in the refrigerator for up to 3 days.

 

Farmers Market Potato Salad

2 pounds Yukon potatoes, cubed

1 cup corn (fresh or canned)

3/4 cup zucchini, diced

3/4 cup red onion, vertically sliced

2 tablespoon fresh tarragon, chopped

3 tablespoons olive oil

2 tablespoons apple cider vinegar

 

Preheat oven to 425 degrees. Place corn and potatoes on a roasting pan. Drizzle with 1 tablespoon olive oil. Bake for 30 minutes or until potatoes are tender. Meanwhile, heat a skillet on medium heat and coat bottom with 1 tablespoon olive oil. Sauté zucchini and onion until soft and lightly brown. Remove from heat. In a small bowl, combine vegetables and toss with remaining 1 tablespoon olive oil, vinegar, tarragon, salt and pepper.

Fries

Fries

SPICY SWEET POTATO WEDGES

2 sweet potatoes

2 teaspoons coconut oil, melted

1 tablespoon cornstarch

2 tablespoons sweet thai chili sauce

 

Yogurt Dipping Sauce:

½ cup plain Greek yogurt

2 tablespoons agave or honey

sriracha, to taste

 

Preheat the oven to 450 degrees. Microwave the sweet potatoes for 4-5 minutes. Remove from the microwave and cut the sweet potatoes into wedges. Transfer to a large mixing bowl and toss with the melted coconut oil, cornstarch and chili sauce until evenly coated. Lay flat on a foil-lined baking sheet. Bake for 35-40 minutes until lightly crisped and tender. While the sweet potatoes roast, make the Greek yogurt dipping sauce by combining the yogurt, agave and sriracha. Makes 2 servings of sweet potatoes [Per serving: 200 calories, 4.5g fat, 39g carbs, 4g fiber, 10g sugar, 2g protein].

 

PARMESAN TRUFFLE SWEET POTATO FRIES

1 sweet potato, scrubbed clean 

½ tablespoon white truffle olive oil

2 tablespoons grated parmesan cheese

2 teaspoons cornstarch

nonstick coconut oil spray

 

Preheat the oven to 400 degrees. Microwave the sweet potato for 4-5 minutes to soften. Remove from the microwave and cut the sweet potato into fries. Toss the sweet potato fries with truffle oil, parmesan cheese and cornstarch. Lay the fries flat (in one layer) on a baking sheet lightly coated with nonstick coconut oil. Bake for 40-45 minutes, flipping halfway through, until the sweet potato fries are lightly brown and crispy.

 

SPICED PARSNIP FRIES

10-12 parsnips, peeled and cut into strips

1 tablespoon olive oil

1 teaspoon cumin

1 teaspoon garlic powder

Himalayan sea salt

nonstick cooking spray

 

Preheat the oven to 450 degrees. Toss the parsnip strips with the olive oil, cumin, garlic powder and sea salt to coat. Lay flat on a baking sheet lightly greased with nonstick cooking spray. Bake for 10 minutes then flip, and bake for another 10-15 minutes until lightly brown and crispy.

 

Greek Sweet Potato Fries

1 sweet potato

1 teaspoon cornstarch

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried rosemary

1/2 teaspoon garlic powder

1/4 cup feta cheese

 

Preheat the oven to 400 degrees. Wash the sweet potato and place in the microwave for 2-3 minutes, just long enough to make it easier to cut. Cut the sweet potato into thin strips (resembling fries), then place in a large Ziploc bag. Spray enough nonstick cooking spray into the bag to coat the fries. Add cornstarch, spices, and sea salt then seal the bag and shake to evenly cover the sweet potatoes. Lay flat on a baking sheet with space between each piece. Bake 30-35 minutes until crisped. Remove the fries and sprinkle with crumbled feta.

 

Parmesan Asparagus Fries

1 bunch asparagus, stems removed

2 tablespoons olive oil

1/2 cup parmesan cheese, grated

2 tablespoons lemon juice

1 tablespoon cornstarch

1 tablespoon garlic, minced

 

Preheat the oven to 425 degrees. Place asparagus spears in a large Ziploc bag. Add olive oil, parmesan, lemon juice, cornstarch, garlic, salt and pepper. Seal the bag and shake to coat. Lay the asparagus flat on a baking sheet. Bake for 12-15 minutes, or until asparagus is slightly brown and crisped. 

 

Sweet Potato Fries

1 sweet potato

1 tablespoons cornstarch

2 teaspoons canola oil

spice (cinnamon, paprika, or garlic powder)

 

Preheat the oven to 400 degrees. Wash sweet potatoes and cut into thin strips (resembling fries), then place in a large Ziploc bag. Add cornstarch, oil, desired spices, and salt then seal the bag and shake to lightly coat the sweet potatoes. Lay flat on a baking sheet with space between each piece. Bake 20 minutes then flip, and cook for another 10-15 minutes until crisped.

Tomatoes

Tomatoes

CAPRESE SALAD

2 pints tomatoes, chopped

6 ounces fresh mozzarella, chopped

10 fresh basil leaves

1/2 cup balsamic vinegar

2 tablespoons olive oil

 

Combine the basil, balsamic vinegar, olive oil, salt and pepper in a food processor to make the dressing. Toss with the chopped tomatoes and mozzarella.

 

Roasted Tomatoes With Honey-Herb Feta

2 beefsteak tomatoes, sliced

1 cup feta cheese

1 tablespoon honey

1 tablespoon dried basil

1 tablespoon dried parsley

1 tablespoon dried oregano

olive oil

 

In a small mixing bowl, combine feta, honey and spices with a fork. Arrange tomato slices flat on a baking pan lined with nonstick cooking spray. Top each tomato with the feta mixture, dispersed evenly. Set oven to a broil and cook the tomatoes for 3-4 minutes, or until tomatoes are slightly caramelized and feta is melted. Drizzle with olive oil and serve warm.

 

Peach Pico de Gallo

4 peaches, finely diced

1 red onion, finely diced

1 beefsteak tomatoes, finely diced

1 mango, finely diced

1 cup cilantro, chopped

kosher salt

 

Combine ingredients in a mixing bowl and sprinkle with kosher salt. Toss to combine. 

 

Watermelon Caprese Salad

1 pound cherry tomatoes, cut in half

1/2 watermelon, cubed

1/2 pound strawberries, sliced

1/2 cup fresh basil, chopped

1/2 cup feta cheese, crumbled

1 avocado, sliced

balsamic glaze (optional)

 

Combine tomatoes, watermelon, strawberries, basil and feta, and toss to combine. Top with avocado slices and optional balsamic glaze.

 

Caprese Stacker

2 beefsteak tomatoes, sliced

1 pound fresh mozzarella, sliced

20 leaves fresh basil

Pesto

Balsamic Glaze

 

Place half of the tomato slices on large platter or serving dish. Top each tomato with a slice of mozzarella and desirable number of basil leaves. Once arranged, add another tomato slice on top. Drizzle with pesto and balsamic glaze.

Broccoli

Broccoli

BROCCOLINI SALAD

1 bunch broccolini, chopped

1 bunch kale, chopped

1 tablespoon olive oil

1 apple, chopped

1/2 cup golden raisins

1/4 cup apple cider vinegar

 

Preheat the oven to 425 degrees. Toss the chopped broccolini and kale with the olive oil and sea salt. Roast for 15-20 minutes until slightly charred. Remove from the oven and toss to combine with the apples, golden raisins and apple cider vinegar. Serves 4.

 

Spicy Stir Fry Veggies

1 cup broccoli, chopped

1 cup carrots, chopped

2 cups snap peas

1/2 onion, sliced

1 tablespoon garlic

2 tablespoons soy sauce or gluten free tamari

1 tablespoon chili paste

 

Heat a large skillet to medium-high heat. Coat bottom with nonstick cooking spray and add the garlic and onions. Sauté for 2 minutes. Add the remaining vegetables, soy sauce, and chili paste and stir to combine. Cover and stir fry 5-7 minutes, stirring occasionally. Remove from the heat and serve with brown rice or quinoa.