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!
Very Berry Smoothie
Prep Time: 10 minutes Cooking Time: 0 minutes Yields: 2 people
Ingredients
1/2 cup blueberries
1/2 cup blackberries
3/4 cup strawberries
1/2 cup orange juice
1 cup almond milk or rice milk
1/2 teaspoon vanilla extract
1/2 teaspoon honey or agave nectar (optional)
6 ice cubes
Directions
1. Combine all ingredients.
2. Puree until smooth.
Notes: Bursting with vitamins, minerals and anti-oxidents!
Strawberry Peach Breeze Smoothie
Prep Time: 10 minutes Cooking Time: 0 minutes Yields: 2 people
Ingredients
1/2 cup almond or rice milk
8-12 strawberries
2 peaches, sliced, or 1 cup frozen peach slices
1/2 teaspoon vanilla extract
6 ice cubes
Directions
1. Combine milk, strawberries, peaches and ice cubes.
2. Blend using the pulse option first and follow with a 1-minute blend on high.
Strawberries & Cream Smoothie
Prep Time: 10 minutes Cooking Time: 0 minutes Yields: 2 people
Ingredients
1 cup strawberries
1/2 cup pineapple
1 banana
1 cup rice or almond milk
1/2 teaspoon vanilla extract
1/2 teaspoon honey or agave nectar (optional)
Directions
1. Combine all ingredients in blender.
2. Puree until smooth.
Mean Green Smoothie
Cooking Time: 0 minutes Yields: 2 people
Ingredients
1 1/2 cups plain rice milk or almond milk
1 1/2 cups packed baby spinach or chopped kale leaves (tough stems removed)
1 1/2 cups pitted cherries or berries
1 medium ripe banana
1/2 teaspoon vanilla extract
1/2 teaspoon agave nectar (optional)
1 tablespoon ground flaxseed (optional)
6 ice cubes
Directions
Place all ingredients in a blender. Pulse and puree until smooth.
Notes: Find ground flaxseed (or flaxmeal) in the health food section of your grocery or a health food store.
Mad Mango Smoothie
Prep Time: 10 minutes Cooking Time: 0 minutes Yields: 2 people
Ingredients
1/2 cup pineapple juice
1/2 cup non-fat vanilla yogurt
1/2 cup milk of choice (rice, flax, almond, etc.)
1 banana
2 cups mango, sliced
6-8 cubes ice
1/4 cup orange juice
1 teaspoon lime juice
1/2 teaspoon vanilla extract
Directions
1. Combine all ingredients in blender.
2. Pulse first then blend on high until smooth.
Notes: Makes the most of a ripe mango!
Kiwi Pear Smoothie
Prep Time: 10 minutes Cooking Time: 0 minutes Yields: 2 people
Ingredients
3 kiwis, peeled
1 pear, sliced and seeded
1 banana
1 cup low-fat milk of your choice (almond, rice, soy)
1/2 cup apple juice or pineapple juice
1/2 teaspoon vanilla extract
6 cup ice cubes Agave or honey (optional)
Directions
1. Mix ingredients in a blender.
2. Pulse a few times, then blend on high a few minutes.
Notes: Add a handful of blueberries for extra tang and added color.
Tuna Steaks with Cucumber Dill Sauce
Prep Time: 10 minutes Cooking Time: 10 minutes Yields: 4 people
Ingredients
Half of a large cucumber – cut length wise
2 tablespoons fresh dill, chopped
1 cup purple kale, finely chopped3 tablespoons olive oil
4 4-6-ounces tuna steaks
1 tablespoon red wine vinegar
Sea salt and black pepper
Directions
To make Cucumber Dill Salsa:
1. Scoop out the seeds of the cucumber and dice.
2. Mix cucumber with the dill and kale.
To make the fish:
1. Heat a skillet over medium-high heat.
2. Rub oil on tuna steaks and cook for 2-3 minutes on each side.
3. Place tuna steaks on plates and top with cucumber salsa.
4. Keep skillet over medium-high heat and add 2 tablespoons olive oil, vinegar, salt and pepper to taste.
5. Let sauce sizzle for a few seconds and then drizzle over fish with salsa.
6. Serve immediately.
Notes: Time of cooking tuna will vary due to thickness and preference. Most enjoy tuna medium-rare, leaving it a bit pink in the middle.Substitute fennel for cucumber or bok choy for kale for a different twist.
