Veggie Dishes

Don’t Forget to Check Out the Cleanse Food Recipe Page for many more veggie recipes!!

Seaweed Salad!

Ingredients:

  • 3/4 ounce driedwakame seaweed (whole or cut) (or arame seaweed if you don’t have wakame)
  • 3 tablespoons rice vinegar (not seasoned)
  • 3 tablespoons tamari (easily found at most grocery stores)
  • 2 tablespoons Asian sesame oil
  • 1 teaspoon sugar
  • 1 teaspoon finely grated peeled fresh ginger
  • 1/2 teaspoon minced garlic
  • 1 small tart apple (1/4 pound) such as Granny Smith
  • 2 scallions, thinly sliced
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon sesame seeds, toasted

Prep:

Soak seaweed in warm water to cover, 5 minutes. Drain, then squeeze out excess water. If wakame is uncut, cut into 1/2-inch-wide strips.

Stir together vinegar, tamari, sesame oil, sugar, ginger, and garlic in a bowl until sugar is dissolved. Cut apple into 1/4-inch dice and add to dressing with seaweed, scallions, and cilantro, tossing to combine well. Sprinkle salad with sesame seeds.

Sauteed Carrots with Seaweed and Ginger:

Ingredients:

  • 1 cup dried arame or other shredded seaweed (1 ounce)
  • 1 tablespoon dark sesame oil, divided
  • 1 1/2 cups julienne-cut carrot (1 pound)
  • 1/3 cup thinly sliced green onions
  • 1 tablespoon minced peeled fresh ginger
  • 1/4 teaspoon salt
  • 2 tablespoons tamari (fermented soy sauce, easily found at most grocery stores)
  • 4 cups hot cooked long-grain brown rice (optional to serve over)
  • 1 tablespoon sesame seeds, toasted

Prep:

  1. Cover arame with water; let stand 5 minutes. Drain.
  2. Heat 2 teaspoons oil in pan over medium-high heat. Add carrot, onions, and ginger; cook 4 minutes or until carrot is golden brown, stirring frequently. Stir in arame and salt; cook 3 minutes or until arame is tender. Stir tamari. Cook for 5 minutes or until thoroughly heated. Serve with rice. Sprinkle with sesame seeds.

Sesame Coleslaw with Seaweed:

Ingredients:

  • 1 cup fresh or re-hydrated seaweed (or more or less to taste)
  • 1 head of Napa or Savoy cabbage, thinly shredded
  • 1 large jalapeno pepper, finely chopped
  • 2 carrots, grated
  • 3 scallions, thinly sliced
  • 1/4 cup toasted sesame oil
  • 1 tablespoon unseasoned rice vinegar
  • 1 tablespoon tamari
  • 1 tablespoon grated or finely chopped ginger root
  • 2 avocados, cut into small pieces

Prep:

If needed, re-hydrate your sea vegetable of choice by following the instructions above or on the packaging.

In a large bowl mix together seaweed, cabbage, jalapeno, carrots and scallions.

In a small bowl whisk together sesame oil, rice vinegar, tamari and ginger. Pour over the coleslaw and mix well.Gently toss in avocado. Add sea salt to taste.For protein, consider adding cooked chicken or fish to the coleslaw.

Kale Chaos:

Ingredients:

  • 1 bunch of Kale (equivalent to a bunch of curly kale at any old grocery store)
  • 2 cups chopped broccoli florets
  • 1 cup shredded carrot (raw)
  • 1 cup shredded beet (raw)
  • 1 mango, peeled and chopped
  • 1 avocado, diced
  • 10-15 grape or cherry tomatoes chopped
  • 1/2 cup sunflower seeds
  • 1/2 cup + fresh cilantro, chopped
  • Juice of 1/2 lime (if it’s not a juicy one, go with 1)
  • 2 tsp apple cider vinegar
  • sea salt to taste

Prep:

  • Very lightly steam the kale and broccoli together (broccoli on bottom while steaming)
  • Combine the rest of the ingredient in a bowl

  • Add the steamed broccoli and kale after it has cooled a few minutes

And enjoy a nutrient dense yummy salad of sorts!!!!

 

Hearty Kale Salad (a twist on the classic warm spinach and bacon salad)

  • 6 cups very thinly sliced kale (about 1/2 large bunch), tough stems removed (any variety will do)
  • 2 hard-boiled eggs, coarsely chopped
  • 2 slices center-cut bacon
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1 1/2 cups sliced button mushrooms
  • 2 tablespoons red-wine vinegar
  • 2 teaspoons whole-grain mustard
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt

Preparation

  1. Place kale and eggs in a large bowl.
  2. Cook bacon in a large skillet over medium heat until crisp. Leaving the bacon fat in the pan, transfer the bacon to a paper towel-lined plate. Chop when cool enough to handle.
  3. Add oil and onion to the pan and cook, stirring, for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.

Tips & Notes

  • Note:Choose organic kale when possible. Nonorganic can have high pesticide residue.
  • Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Nutrition Info: Per serving: 182 calories; 12 g fat ( 2 g sat , 7 g mono…the good stuff! ); 97 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 9 g protein; 3 g fiber; 268 mg sodium; 623 mg potassium.

Nutrition Bonus: Vitamin A (312% daily value), Vitamin C (205% dv), Potassium (18% dv), Calcium (16% dv)

Sauteed Kale

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2-3 teaspoons sherry vinegar, or red-wine vinegar or not
  • 1/4 teaspoon salt

Preparation

  1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat. Stir in vinegar to taste and salt.

Tips & Notes

  • Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Nutrition Info: Per serving: 80 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 176 mg sodium; 515 mg potassium.

 

Kale with Apples and Mustard

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
  • 2/3 cup water
  • 2 Granny Smith apples, sliced
  • 2 tablespoons cider vinegar
  • 4 teaspoons whole-grain mustard
  • 2 teaspoons brown sugar
  • Pinch of salt

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
  2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.

Tips & Notes

  • Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Nutrition Info: Per serving: 107 calories; 4 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 2 g protein; 3 g fiber; 134 mg sodium; 399 mg potassium.

Nutrition Bonus: Vitamin A (170% daily value), Vitamin C (100% dv).

Brussels Sprouts and Nut Salad:

Ingredients:

  • 5 oz Brussel Sprouts, trimmed and thinly sliced
  • 12 radishes, trimmed and sliced
  • 1-2 inch length of cucumber, diced
  • 2 oz lightly toasted almonds, cashews or walnuts
  • 2 tablespoons fresh parsley
  • 2 tablespoons olive oil or sunflower seed oil
  • 2 tablespoons lemon juice

Prep:

  • Prepare the veggies and mix together in a bowl
  • Mix the oil and the lemon juice together
  • Top the salad mix with the toasted nuts, chopped parsley and oil/lemon mix

Red Cabbage and Veggie Salad:

Ingredients:

  • 3 oz red cabbage, chopped
  • 3 oz broccoli florets, chopped
  • 2 medium carrots, grated
  • 2 sticks celery, sliced thin
  • 2 spring onions, chopped

Dressing

  • 2 tablespoons olive oil or sunflower seed oil
  • 1 tablespoon lemon juice or apple cider vinegar
  • black pepper to taste

Prep:

  • Combine all salad ingredients in a bowl
  • Mix the dressing ingredients together and pour over the top of the salad
  • Toss and serve!

Roasted Root Vegetables:

Ingredients:

  • 2 large sweet potatoes
  • 1 small – medium butternut squash
  • ½ bag (or more) of baby carrots
  • 3-4 medium sized beets
  • 2 tablespoons Olive oil
  • 1/4 cup fresh squeezed orange juice
  • Salt and pepper
  • Red pepper flakes (optional)

Preparation:

  • Preheat oven to 400 degrees
  • Peel the sweet potatoes, beets and butternut squash with a knife (scoop out the seeds from the squash)
  • Chop the above into 1 inch sized cubes (all about the same size)
  • Cut the bigger of the baby carrots in half
  • Pour 1 tablespoon of olive oil in the bottom of a roasting pan
  • Throw all the veggies in the pan and drizzle with the last tablespoon of olive oil and the orange juice
  • Throw some salt and pepper (go light b/c you can always add more later) on and red pepper flakes if you want
  • Mix with a spoon in the pan getting all the veggies coated with a little bit of the oil in the pan
  • Put pan in the oven, uncovered and cook for about 45 minutes, stirring a few times
  • It’s done when the veggies are soft but not mushy
  • Enjoy!

Quinoa Salad with Orange-Cumin Vinaigrette:

Ingredients:

  • 1/3 cup sliced almonds
  • 1 cup quinoa, rinsed and drained
  • 1/4 salt
  • 1/3 cup orange juice
  • 1 shallot, finely chopped (2 tbsp)
  • 2 tbsp chopped fresh parsley
  • 2 tbsp chopped fresh cilantro
  • 2 tbsp chopped fresh mint
  • 1-2 tbsp grated orange zest
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 2 tbsp olive oil
  • 2 oranges, peeled, sections cut from membranes

Prep:

  • Toast almonds in a dry skillet until pale brown, stirring often
  • Boil 2 cups water in a medium sauce pan.
  • Add quinoa and salt, reduce heat to medium-low and simmer 15 minutes or until tender and most of water is absorbed
  • Drain and transfer quinoa to large bowl
  • Whisk together orange juice, shallot, fresh herbs, orange zest, coriander and cumin
  • Whisk in oil
  • Pour over quinoa and toss to coat
  • Garnish with oranges and almonds

Warm Apple and Lentil Salad

Ingredients

  • 2 shallots, finely chopped
  • 1/2 tsp chopped fresh rosemary
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 – 15oz can lentils rinsed or1 1/3 cups cooked lentils
  • 1 granny smith apple, finely chopped
  • 2 stalks of celery, finely chopped
  • 3/4 cup reduced sodium chicken broth orwater
  • 2 tsp sherry vinegar orcider vinegar
  • 1 tsp olive oil
  • 1 tsp Dijon mustard

Preparation

  1. Heat olive oil in medium pan over medium-high heat.
  2. Add shallots, rosemary, salt and pepper and cook, stirring constantly, until starting to soften, about 1 minute
  3. Stir in lentils, apple, celery, broth (or water), vinegar and mustard.  Cook at a lively simmer, stirring occasionally, until slightly reduced and the celery and apple begin to soften, about 4 minutes.
  4. Serve warmed (try over baby spinach for even more protein and fiber!)

Five Seed Blend:

Grind up equal parts and blend each of the following seeds to sprinkle in smoothies, enjoy on yogurt or oatmeal or wherever you want for excellent protein, fiber and omega 3 essential oils amongst other things….

  • Flax seeds
  • Sesame seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp Seeds

Cranberry and Orange Qunioa Salad: (tweak this reicpe as needed by adding more of this or that as you like paying attention to the moistness….add enough fresh orange juice to make it moist but not too much so it’s not ‘wet’)

Ingredients:

  • 3 1/2 cups cooked quinoa (1 cup dry will yield about 3-4 cups cooked)
  • 1 cup dried cranberries
  • 1/2 cup dried apricots, chopped up into small pieces
  • 1 cup pecans or walnuts, chopped and toasted
  • 1/2 cup fresh parsley, chopped (or more if you like)
  • 1/4 cup scallion or red onion, finely chopped (or more if you like)
  • 1 cup fresh squeezed orange juice (start with 3/4 cup and add another 1/4-1/2 cup to make it nice and moist and with great citrus flavor)
  • zest of one orange
  • 1/4 cup olive oil or walnut oil
  • salt to taste
  • pinch of cayenne (optional)

Preparation:

  • Cook quinoa ( 1 cup quinoa to 2 cups water, bring to boil and then turn down to simmer and cook until all liquid is absorbed…similar to rice!)
  • Transfer cooked quinoa to medium to large sized bowl
  • Add all other ingredients and mix up well (adjust as needed)
  • Enjoy!!

Balsamic Roasted Butternut Squash with Onions and Kale

Ingredients:

  • 1 medium butternut squash, peeled, seeded and cut into 1/4 inch cubes
  • 1 onion, sliced thin
  • 1 large bunch of kale, green or lacinato, chopped into bite size pieces with stem removed
  • 4 Tblsp extra virgin olive oil
  • 1 Tblsp balsamic vinegar
  • salt and pepper to taste

Prep:

  • In a large skillet, heat 2 Tblsp olive oil until very hot and then add the squash.
  • Brown the squash on all sies, then reduce heat to medium. Continue to cook until the squash is tender when pierced with a knife (about 10 minutes)
  • Add the onions and sautee until golden brown and tender (another 5 mins)
  • Add the balsamic vinegar, stir and then season with salt and pepper to taste
  • Transfer the squash and onions to a serving bowl and return the pan to heat
  • Add the remaining olive oil
  • Add the chopped kale to the pan and sautee until just barely wilted (2-4 minutes)
  • Toss together with the squash and onions, season with salt and pepper and enjoy!!

Asian Slaw:

Ingredients:

  • 3 cups finely sliced green cabbage
  • 3 cups finely sliced red cabbage (or 6 cups of one color…)
  • 2 cups peeled and grated carrots
  • 1/2 cup chopped scallion
  • 1/4-1/2 cup sesame seeds (personal preference)
  • 1 Tblsp grated fresh ginger (or more if you love ginger!)
  • 2 Tblsp wheat free tamari (or Bragg’s Liquid Aminos)
  • 2 Tblsp Rice vinegar or apple cider vinegar
  • Salt to taste

Prep:

  • Place cabbage and carrots in a colander, rinse thoroughly with cold water to make crisp.  Let drain for 5 minutes.
  • In a large bowl, whisk scallions, tamari, vinegar, and ginger.  Add cabbage and carrots and toss well to coat. Sprinkle with sesame seeds and toss some more
  • Enjoy!

Mexican Coleslaw:

Ingredients:

  • 6 cups very thinly sliced green cabbage (about 1/2 head)
  • 1 1/2 cups peeles and grated carrots
  • 1/3 cup fresh cilantro, chopped
  • 1/4 cup rice vinegar
  • 2 Tblsp extra virgin olive oil
  • 1/4 tsp salt

Prep:

  • Place cabbage and carrots in a colander, rinse thoroughly with cold water to make crisp.  Let drain for 5 minutes.
  • In a large bowl, whisk cilantro, vinegar, oil and salt.  Add cabbage and carrots and toss well to coat.
  • Enjoy!

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