Vegetables

//Vegetables

Roasted Brussels Sprouts with Pecans and Cranberries

By |December 14th, 2015|

This is an exceptionally Brussels sprouts tasty dish fit for a celebration meal. Roasting them till crisp takes away the sulfur odor and taste.

Ingredients:

2 cups fresh Brussels sprouts
1/4 cup fresh cranberries
4 Tbsp coconut oil or Ghee
1/2 teaspoon Himalayan salt
1/4 cup pecans
1 Tbsp Lemon Juice
Few sprigs of rosemary (optional)

Directions:

1. Preheat oven to 375° F.
2. Wash and trim the ends from the Brussels sprouts. Remove dark outer leaves and cut them in half.
3. Melt coconut oil, putting half in baking dish.
4. Place the Brussels sprouts in a baking dish and sprinkle coconut oil and salt.
5. Bake the them, cut side down, for 18 minutes.
6. Remove them from oven, mix in cranberries.
7. Top with pecans and a few sprigs of rosemary.
8. Bake for an additional 12 minutes.
9. Place the roasted Brussels sprouts mixture in a bowl, top with lemon juice.
10. Serve.

Makes 2- 3 Servings

More Recipes and Information

Brussels Sprouts SaladEasy and delicious!
Brussels Sprouts, Not Just For the Holidays

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You can also learn how to plan and prepare super healthy meals with my
2-5-30 Healthy Diet Online Courses.

Baked Sweet Potatoes with Pecans

By |December 10th, 2015|

Wow baked sweet potatoes with coconut oil and pecans are a delicious combination!  Everyone knows sweet potatoes are yummy.  Did you also know how healthy and nutritious they are for you?

Read all about the 13 Surprising Benefits of Sweet Potatoes and Tips How to Cook Them Just Right.

Ingredients:

3 – 5 fresh sweet potatoes
2 Tbsp maple syrup or 1/2 tsp light stevia
1/3 cup coconut oil or ghee, melted
3 Tbsp of water from steaming the sweet potatoes
1 cup pecan halves
1 tsp Himalayan salt
Large baking dish, 12 x 10 inches

uncooked sweet potato and pecans

Directions:

1. Wash sweet potatoes and cut into quarters.
2. Steam for 5 minutes then put into a large baking pan.
3. Peel sweet potatoes and cut into 1 inch cubes.
4. Measure out 6 cups of sweet potatoes into the baking dish.
5. Mix oil, salt, maple syrup or stevia together.
6. Pour this mixture on top and sprinkle pecans.
7. Mix together.
8. Bake at 400 degrees for 30 to 35 minutes, until soft. Stir a couple of times.

More Sweet Potato Recipes and Information: 

Tasty Recipes and Healthy Tips For Tomatoes

By |March 19th, 2015|

Tomatoes are divinely delicious and great for our health!  They help us burn fat, reduce the risk of heart and cancer and can cause our skin and hair to naturally glow.

It is therefore good to know how to buy, prepare and cook them properly. I’ve also included three tasty recipes. Let’s take advantage of the summer crop and get more of them into our diet today!

Click here to learn more of the Health Benefits of Tomatoes.

Buying tomatoes

We want to get the most nutrition from the tomatoes we eat so let’s make sure they are the best tomatoes.

Organic tomatoes contain higher levels of antioxidants than conventional tomatoes according to a 2012 study.

Which ones do we buy?

Red, orange or yellow tomatoes? The lycopene in yellow and orange tomatoes is absorbed more fully than the lycopene from red tomatoes. Buy more of the orange and yellow and have some of the red tomatoes too. It will make for a beautiful salad.

Why it is best not to peel tomatoes

Tomato peels help the carotenoids in tomatoes get absorbed by the intestines according to a study. Also, tomato skin contains most of the flavonols. To get the most health benefits of tomatoes, do not peel them.

How to prepare

  • Always wash tomatoes under cool running water and pat dry.
  • Avoid recipes that ask for the seeds to be removed as there are so many nutrients in the seeds that you don’t want to lose.
  • Contrary to what we may think about cooking and nutrients, cooked tomatoes are better for you. The valuable nutrient lycopene is best absorbed when the tomatoes are cooked. That said, the enzymes and Vitamin C will be destroyed, so it is good to eat some raw ones too.

Cooking tomatoes

  • Do not use aluminum cookware; the tomatoes have a high acid content and will interact with the metal in the cookware. We do not want to be eating aluminum for health reasons and it will give them an unpleasant taste.
  • It is best to use of the whole tomato. There is higher lycopene content in whole tomato products. The skins of tomatoes will make the lycopene and beta-carotene content higher.

 OK, let’s prepare some tasty tomato recipes!

Tomato Recipes (Gluten free and Vegan)

tomatoe chutney recipeTomato Apple Chutney

Ingredients:

1 1/2 cups fresh tomatoes, chopped
2 medium cooking apples, chopped
1 small onion, finely chopped
1 – 2 cloves garlic, minced
2 bay leaves
1 tsp. salt
1/8 cup honey
1/4 tsp stevia (light liquid)
4 Tbsp. cider vinegar
1 cinnamon stick
1/2 tsp. cardamom
1/2 tsp. cumin
1/4 tsp. cloves
1/4 – 1/2 tsp. cayenne (optional)

Directions:

  1. Mix ingredients together in a pot.
  2. Boil gently for 45 minutes, stirring occasionally.
  3. Pour into jars and let cool.
  4. Serve cold as a condiment with curry.

Tomato Salad Dressing

This is a very light dressing recipe…excellent for those wanting a low-fat dressing.
Ingredients:
3 tbsp. olive oil
2 tbsp. lemon juice
1 tomato
1 tbsp. fresh basil (or ½ tsp. dried)
1 tbsp. fresh chives (or 1/2 tsp. dried)
Few drops of stevia (or a little honey)
Vegetable salt to taste
Directions:

1. Put in all ingredients in a blender except chives and blend till smooth.
2. Add salt and stevia to taste.
3. Sprinkle chives and serve.

Cold Tomato Cucumber Soup (Vegan)

Ingredients:

1 large tomato cubed
1 cucumber, peeled, and cubed
Handful of almonds, soaked for 8 hours and drained
2 tablespoons olive oil
1 Tbsp lemon juice
Vege salt or Spike Seasoning*

Directions:

1. In a blender or food processor blend all ingredients, until smooth.
2. Add vege salt or Spike Seasoning to taste.

More Useful Tips/Recipes

Quick Healthy Pickles

By |July 27th, 2014|

Quick pickles are done for immediate use rather than preserving. They also have a simpler flavour than the preserved kind.

The reward of making quick pickles is that with very little effort you could be enjoying pickles today.

Quick Pickles

Ingredients:

3/4 cup Cider Vinegar
1/3 cup Water
1/2 tsp Himalayan salt
1 1/2 cups sliced Cucumber
3 drop Stevia
1 small Onion, sliced
1/3 cup chopped fresh Red Pepper
1/2 tsp Dill Seed
Black Pepper

Directions:

1. Combine cider vinegar with 1/2-cup of water, salt and dill seed in a small glass container with lid.
2. Place vegetables in with the liquid mixture.
3. Make sure they submerged, add cold water to cover.
4. Cover; refrigerate at least 1 hour.
Salt draws moisture out of the vegetables, and encourages the growth of useful bacteria so do not skimp on it.

These Quick Pickles will keep for about 10 – 20 days.

Steamed Winter Vegetables

By |November 19th, 2012|

steamed winter vegetables

It is important to get a variety of vegetables into our bodies every day and here are some great winter vegetables.

Ingredients: 

1 zucchini, cut into slices

1 small onion, cut quarters

1 cup kabocha or acorn squash or butternut squash cut into 1 inch pieces

3 – 4  pieces kale, cut into small pieces

Nori or dulse seaweed flakes optional 

 

Directions: 

1. Place all the vegetables except the kale in a steamer or a pot with a tight fitting lid and ½ inch water.

2. Steam until almost tender.

3. Add kale.

4. Steam till tender.

5. Serve with Tahini Cream Sauce  on top.

6. And sprinkle seaweed on top if desired.

 

Copyright © Diana Herrington You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page www.RealFoodforLife.com or the direct link to the post.

Crunchy Salad

By |September 18th, 2012|

 

fennel

Here is a fun crunchy salad for any time when you would like a more filling salad.

Ingredients:

4 medium carrots
1 fennel
4 radishes
pieces of celery
1/2 cup of pumpkin seeds, soaked or roasted

Directions:

  1. Roast the pumpkin seeds in a hot pan (no oil)
  2. When they are golden remove from the heat
  3. Drizzle Braggs Seasoning or tamari on them
  4. Coarsely grate carrots
  5. Slice radishes into half moons
  6. Slice celery
  7. Cut the fennel into quarters and then slice thinly (also use the fennel greens)
  8. Serve with a healthy salad dressings; there are a couple in the chapter: ‘Real Food Recipes’ and ‘Greens for You Recipes’

Note:    This recipe is specific for our 2-5-30 Healthy Diets.  We use it mostly in our winter and fall.
Check it out here by clicking on this link:   2-5-30 Healthy Diet.

Vegetable Stir Fry

By |September 18th, 2012|

vegetable stir fry for weight loss bootcamp

Another very simple and quick meal that tastes great and again feel free to substitute the vegetables you like best.

Ingredients:

1 onion, halved and sliced
1 zucchini, sliced into 1/2 inch rounds and then cut into half moon shapes
1 carrot, cut in matchsticks
1 – 3 tsp Braggs or tamari
1 cup broccoli florets
2 handfuls of spinach
1 – 2 Tbsp Almond oil
1 – 4 cloves garlic, chopped (depends on how garlicky you would like it)
Fresh ginger, grated finely 

Directions:

  1. Heat the oil in a frying pan over low heat.
  2. Add the garlic and onion, quick sauté for a few minutes.
  3. Add the zucchini, carrot, and ginger, sauté a few minutes more, or until the carrot brightens in color.
  4. Add the broccoli and continue to sauté for 5 minutes, or until the broccoli begins to turn a bright green color. 
  5. Add Braggs and spinach and stir in.
  6. Cover pan with lid.
  7. Turn off heat and let stand for a few minutes till the spinach is wilted.
  8. Serve over brown rice, quinoa or millet.

Note:  This is just one of the recipes specific for the  Weight Loss BootCamp.   Check it out!

Alkaline Steamed Vegetables

By |August 17th, 2012|

  steamed brocoli

Ingredients:

1 beet, cut into 1 inch pieces
I bunch of broccoli cut into flowers and the stems cut into sticks
1 small onion, cut quarters
1 small sweet potato, cut into 1 inch pieces
Bunch of Swiss Chard or spinach
Nori or dulse seaweed flakes optional

Directions:

  1. Place all the vegetables except the Swiss chard or spinach in a steamer or a pot with a tight fitting lid and ½ inch water.
  2. Steam until almost tender.
  3. Add Swiss chard.
  4. Steam till tender.
  5. Serve with Miso Sauce on top.
  6. And sprinkle seaweed on top if desired.

Alkaline Nutritional Tip:  Did you know Seaweed, Swiss Chard, Spinach, Onion, Miso, Sweet potato, Garlic, Kale, Beets and Broccoli are in the highest category of alkaline forming.

Peas as a Side Dish Recipe

By |August 7th, 2012|

A tasty addition with a touch of Indian spice to add to any meal and simple too.

Ingredients:

2 tablespoons almond oil or ghee
1 small onion, chopped
2 cloves garlic, minced
2 cups fresh or frozen green peas
6 mushrooms, sliced
1/2 tsp cumin
1/4 tsp coriander
1/4 tsp turmeric
Salt to taste
3 Tbsp water

Directions:

  1. Heat oil or ghee in a skillet over medium heat. For sautéing use Refined Almond Oil for its high smoke point.
  2. Saute mushrooms and onions till golden.
  3. Add garlic and stir fry for a few minutes.
  4. Mix in water, spices and salt.
  5. Add peas.
  6. Cover and cook until the peas are tender, about 10 minutes.
  7. Serve with your main course.

To learn all about the health benefits of peas go to: 10 Health Benefits of Peas

Delicious Pea Recipes:

Easy Creamy Peas:  Yum!

Chinese Vegetables:   Diana’s version of an already healthy dish with sugar snap peas.

Fresh Quick Pea Soup:  The name says it all.  It’s only miss the word delicious.

Steamed Vegetables:  Has snap peas in it.

Easy Creamy Peas – Vegan Recipe

By |August 7th, 2012|

 

Ingredients:

2 cups fresh or frozen green peas

Salt and pepper to taste

1/2 cup Tahini Sauce

Directions:

  1. Steam peas until are tender, about 10 minutes.
  2. Make Tahini Sauce.
  3. Put peas in a bowl.
  4. Mix in tahini sauce.
  5. Season with salt and pepper to taste.

 

To learn all about the health benefits of peas go to: 10 Health Benefits of Peas

 

Other Delicious Pea Recipes:

Chinese Vegetables:   Diana’s version of an already healthy dish with sugar snap peas.

Fresh Quick Pea Soup:  The name says it all.  It’s only miss the word delicious.

Peas As A Side Dish: How a side is dish  supposed to taste!

Steamed Vegetables:  Has snap peas in it.

Baked Asparagus

By |May 13th, 2012|

Recipe by Rita Harrington

This is a super simple recipe and delicious.
Depending on the number of people I use one or two bunches of Asparagus

Ingredients:

1 or bunches of Asparagus
1 – 2 Tbsp of olive oil
Kosher Salt to taste
Fresh lemon juice

Directions:

1.    Coat Asparagus with olive oil
2.    Sprinkle with Kosher Salt to taste
3.    Bake at 350 for about 25 min in a glass casseroles dish
4.    Just before serving sprinkle fresh lemon juice all over baked asparagus.

Steamed Vegetables

By |February 28th, 2012|

steamed brocoli

Ingredients:
2 carrots
I bunch of broccoli cut into flowers and the stems cut into sticks
Handful of snap peas in their edible pods, stringed

Directions:

1.    Cut carrots into large diagonal pieces.
2.    Place all the vegetables except the sugar snap peas in a steamer or a pot with a tight fitting lid and ½ inch water.
3.    Steam until tender.
4.    Serve with Tahini Sauce on top.

Nutritional Tip:  Did you know that broccoli was developed in Italy and is well known and one of the major anti cancer foods.

Other Powerfoods in This Recipe:   Learn more:

10 Health Benefits of Carrots- the Crunchy Powerfood