Roasted Brussels Sprouts & Fennel
Prep Time: 5 minutes Cooking Time: 25 minutes Yields: 4 people
Ingredients
1 pound Brussels sprouts, ends cut and sliced in half
1 bulb fennel, sliced in half
1 tablespoon extra virgin olive oil
Course sea salt and freshly ground pepper to taste
Directions
1. Preheat oven to 425 degrees.
2. Place vegetables on a baking sheet.
3. Drizzle oil over and mix until all ingredients are covered.
4. Sprinkle with sea salt and pepper.
5. Cook for 20-25 minutes, and serve.
Rainbow Stir Fry
Prep Time: 10 minutes Cooking Time: 30 minutes Yields: 4 people
Ingredients
1 tablespoon olive oil
2 carrots, thinly sliced
1 bunch broccoli, chopped
2 cobs of corn (with corn removed)
1 cup purple cabbage, shredded
1 pint cherry tomatoes
1 teaspoon tamari or soy sauce
Directions
1. Heat oil in large skillet or pan.
2. Add carrots, stir and cook for 2 minutes.
3. Add broccoli, stir and cook for 2 minutes.
4. Add remaining ingredients and stir for 2 minutes.
5. Add a splash of water, cover and allow to steam for 3 minutes.
6. Remove from heat, stir and leave covered for 2-3 minutes, depending on how crunchy you like your veggies.
7. Sprinkle on tamari and stir.
Notes: Try using Bragg’s Amino instead of tamari or soy sauce, to lower the sodium content.
Garlic Ginger Broccoli
Prep Time: 7 minutes Cooking Time: 12 minutes Yields: 4 people
Ingredients
1 bunch broccoli
3 cloves garlic, minced
6 cups water
1 tablespoon olive oil
2 tablespoons tamari soy sauce
5-inch piece fresh ginger, finely grated
Tarragon or basil for garnish
Directions
1. Wash and cut broccoli into florets.
2. Peel the stems and cut into 1/2-inch pieces.
3. Add 6 cups water to a pot and bring to a boil.
4. Add broccoli and quick boil for about 3 minutes.
5. Remove from water and rinse quickly with cool water.
6. Heat skillet with oil, add garlic and sauté for a few seconds before adding broccoli.
7. Sauté broccoli and garlic, adding tamari soy sauce and ginger.
Notes: Try this dish with cauliflower or Brussels sprouts.
Spicy Parmesan Green Beans
Ingredients
3 tablespoons olive oil
1 onion, sliced
1/4 pound cremini mushrooms, trimmed and quartered (about 15 mushrooms)
1 1/2 pounds green beans, trimmed and slice into 1-inch pieces
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/4 cup white wine
1/2 teaspoon red pepper flakes
2 tablespoons lemon juice (about 1/2 of a lemon)
3 tablespoons finely grated Parmesan cheese
Directions
1. Warm the olive oil in a large, heavy sauté pan over medium-high heat.
2. Add the onions and cook until translucent, about 4 minutes.
3. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes.
4. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes.
5. Add the red pepper flakes, lemon juice and Parmesan cheese and cook 4-5 minutes. Toss to coat and serve immediately.
Notes: No more boiling string beans to within an inch of their life! These are fresh and crisp but also tender and with a kick.
Roasted Cauliflower
Prep Time: 10 minutes Cooking Time: 25 minutes Yields: 4 people
Ingredients
1 head cauliflower
1 tablespoon butter
1 tablespoon olive oil salt fresh ground pepper
2 cloves garlic
Directions
1. Pre-heat oven 400°F. Slice cauliflower in 1-inch slices (some will crumble apart, but that's OK).
2. Add to lightly oilded cookie sheet or glass pan. Season with salt.
3. Roast for about 20-25 minutes, until golden brown.
4. Meanwhile, heat butter and olive oil in small pan. When hot, add fresh ground pepper and continue to heat until mixture turns brown. Add garlic and stir for the last minute or so.
5. Drizzle over cauliflower and serve.
Notes: Super-simple, super tasty recipe takes cauliflower from the bottom of the vegetable heap and dresses it all up.
Credit: Adapted from A Nutritionist Eats: www.anutritionisteats.com
Roasted Carrots & Chickpeas
Prep Time: 10 minutes Cooking Time: 30 minutes Yields: 8 people
Ingredients
3 cups carrots, peeled and diced
3 cloves garlic, minced 1 16 ounce can chick peas (garbanzos), rinsed and drained
1/4 red onion, peeled and diced 2 tablespoons vegetable oil or olive oil
1 teaspoon dried rosemary, crushed
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Directions
1. Position an oven rack in center of oven. Preheat oven to 425 degrees F. Place carrots, garlic, chickpeas and onion in a large shallow roasting pan.
2. In a small bowl combine the oil, rosemary, brown sugar, salt, and pepper. Drizzle over vegetables; toss well to coat.
3. Roast, uncovered, about 30 minutes or until vegetables are lightly browned and tender, stirring twice.
Credit: Adapted from Paul Somerset, executive chef, Goddard College Vt. campus
Quick & Zesty Asparagus
Prep Time: 8 minutes Cooking Time: 2 minutes Yields: 4 people
Ingredients
1 bunch of medium sized asparagus, about 1 lb
2 tablespoons extra virgin olive oil
2 tablespoons freshly grated parmesan cheese 1 teaspoon lemon juice
1 teaspoon lemon zest - freshly grated lemon rind
Salt and freshly ground black pepper to taste
Directions
1. Rinse asparagus. Break or cut the tough, white bottoms and discard. Cut into 1 to 2 inch sections, slicing the asparagus at a slight diagonal.
2. Fill a medium sized saucepan half-way with water, bring to a boil. Add the asparagus and reduce heat slightly to a simmer. Parboil the asparagus for just 2 minutes. Drain the hot water.
3. While the asparagus is still hot, toss in a bowl with the olive oil, Parmesan, lemon juice and lemon rind. Salt and pepper to taste. Serve warm or room temperature.
Notes: In just 10 minutes, a perfect side for any main course!
