We all need to eat our vegetables to get the complete nutritional balance our body needs. You can’t do it by taking supplements. It doesn’t come in a pill or powder.
The problem with vegetables is that they get boring, dull and mindless after a while. So you need to come up with some fresh ideas to keep your palate anticipating the delicious flavor. Here are a few vegetable recipes to get your mouth watering for more.
Baked Cauliflower (favorite)
Divide and chop a head of cauliflower (1/4 per person) into bite size pieces.
Place them in a bowl and drizzle with olive oil (2 tbs per 1/4). Add a pinch of salt and pepper. For added flavor sprinkle some Parmesan cheese.
Preheat the oven 425. Bake for 20 minutes. Stir them once or twice.
Spicy Roasted Sweet Potato Sticks
Peel a sweet potato, and cut them into strips length wise and put them in a bowl. Drizzle with olive oil (about 1 tbs), add a pinch of salt, pepper, 1 tsp of chili powder, paprika, or chipolte steak seasoning per potato. Toss and coat. Place them on a baking pan and roast at 400 degrees for 30 minutes. Turn over at half way point.
Garlic Green Beans and Tomatoes
Trim the ends off the green beans and place them in a pot of boiling water for 5 minutes. Drain the beans in a colander running cold water over them. Place 1 tbs of olive oil and 1/2 tsp of red pepper flakes in a non stick skillet and heat to medium heat. Add 2 crushed garlic cloves and saute for 1 minute. Add the beans and 1 well drained can of diced tomatoes and cook for 3-4 minutes tossing frequently.
White Bean and Roasted Red Pepper Salad
Rinse and drain 1 can of white beans and let dry. Dice 1 roasted red pepper or add a 1/2 of jar of roasted red pepper for ease into a bowl. Add 5 leaves of fresh basil, 1 crushed clove of garlic and a pinch of salt and pepper. Add the beans and add a tbs of olive oil tossing together.
Cut yellow summer squash (1 per person) on an angle into 1/2″ slices. Brush each piece on both sides with olive oil, a pinch of salt and pepper. Place them on the grill for 2-3 minutes per side. Remove from the grill and sprinkle with Parmesan cheese.
Mixed Vegetable Skewers
Cut 1 red pepper, 1 yellow pepper, 1 zucchini, 1 yellow summer squash and 1 sweet onion into 1″ chunks. Add baby bella mushrooms. Brush with olive oil and sprinkle salt and pepper. Thread the vegetables onto a skewer. Either cook them on a medium grill pan for 10-15 minutes turning frequently or place them on a grill. Watch them on the grill because the open flame may cause them to burn. Turn frequently.
Pull 3/4 of the husk off an ear of corn and discard leaving a thin layer. Pull back the remaining layer and remove all the silk (leave husk attached). Pour abut 1 tbs of olive oil into your hand and coat the corn. Rub 1/2 tsp of cumin and salt. Fold the remaining husks back into place and grill the corn for 15-20 minutes., turning occasionally. The corn is done when it’s golden and glossy.
- 2 1/4 cups thinly sliced carrots
- 1/2 cup water
- 1 tablespoon snipped fresh or dried chives
- 1 tablespoon brown sugar
- 1 teaspoon chicken bouillon granules
- 1/2 teaspoon snipped fresh rosemary or pinch dried rosemary, crushed
- 1/8 teaspoon pepper
Place carrots and water in a saucepan; cover and cook over medium heat for 8-9 minutes or until crisp-tender. Drain, reserving 2 tablespoons cooking liquid. Transfer carrots to a serving bowl and keep warm.
In the same pan, combine chives, brown sugar, bouillon, rosemary, pepper and reserved cooking liquid. Bring to a boil; stir until bouillon is dissolved. Pour over the carrots and toss to coat.
Spicy and Sweet Green Beans
- 3/4 pound fresh green beans, trimmed
- 2 tablespoons soy sauce
- 1 clove garlic, minced
- 1 teaspoon garlic chili sauce
- 1 teaspoon honey
- 2 teaspoons canola oil
Arrange a steamer basket in a pot over boiling water, and steam the green beans 3 to 4 minutes.
In a bowl, mix the soy sauce, garlic, garlic chili sauce, and honey.
Heat the canola oil in a skillet over medium heat. Add the green beans, and fry for 3 to 5 minutes. Pour in the soy sauce mixture. Continue cooking and stirring 2 minutes, or until the liquid is nearly evaporated. Serve immediately.
Rapini or Broccoli Rabe (favorite)
- 1 pound broccoli rabe, trimmed
- 5 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 1 tablespoon grated Parmesan cheese (optional)
Bring a large pot of salted water to a boil. Cut an X in the bottom of the stems of the broccoli rabe and place in the boiling water. Cook until tender but still firm, about 5 minutes. Drain.
In a large heavy skillet over medium heat, heat olive oil and saute garlic for 1 to 2 minutes. Stir in the broccoli rabe and saute 10 to 15 minutes, or until desired doneness. Dust with parmesan cheese, if desired.