Category Archives: Vegetables

Oven Roasted Chicken Breasts with Seasonal Squash Sauce

This meal is delicious and exciting on the taste buds, as well as being low calorie and close to fat free! The oven roasting gives the chicken breasts a crisp top, while keeping it juicy, succulent and tender. Accompanied by the squash and vegetable sauce, each bite offers a pleasant hot-and-sweet flavor. Enjoy alongside garlic pasta or rice for a tempting supper!

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You Will Need:

  • 3 Boneless, Skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 golden crookneck squash
  • 1 green Mexican squash
  • 1/2 white onion
  • 1 large carrot
  • 2tsp salt
  • 1 tsp black pepper
  • 1 tsp ginger
  • 2 tsp minced garlic
  • 1/4 cup coconut milk
  • 2 tbsp of your favorite mild salsa
  • salt and pepper to taste

Procedure:

  1. Preheat oven to 450 degrees.
  2. Lightly oil a baking dish with olive oil. Place chicken in pan and season with salt, pepper, and chili powder.
  3. Bake chicken for 20-25 minutes or until cooked through.
  4. In the meantime, slice vegetables thinly. Heat oil in a large skillet and toss in all vegetables to cook.
  5. Cook until all vegetables are tender, then add garlic and seasonings. Cook on medium heat for an additional 2 minutes.
  6. When vegetables are cooked through, pour into a blender along with coconut milk and salsa. Blend thoroughly, about 30 seconds, until smooth.
  7. Spoon sauce over chicken and garnish with chopped cilantro or parsley.

Creamy Garlic Mashed Potatoes

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Mmm, these potatoes are creamy, dreamy, and so delicious! Cheesy and filling, they’ll please the little ones while appealing to the grown ups too. Plus, the subtle hint of garlic will keep you coming back for more!

You Will Need:

Procedure:

  1. Cut potatoes into quarters. Boil in salted water for 20-30 minutes, or until fork tender. 
  2. Drain potatoes and mash, skins on.
  3. Stir in cheese first and stir until melted.
  4. Mix in seasonings, yogurt, and ranch dressing. Serve piping hot.

Kickin’ Almond Broccoli

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This broccoli will leave your taste buds tingling and your mouth watering for more! Even people who aren’t particularly fond of broccoli may enjoy this rendition, which uses chili powder and diced almonds to bring out the natural sweetness of broccoli, while effectively matching its vegetable-ness.

You Will Need:

  • 2 cups raw broccoli
  • salt and pepper to taste
  • 2 tsp chili powder
  • 2 tbsp diced almonds
  • 1 tbsp dairy free soy free margarine

Procedure:

  1. Heat dairy free soy free margarine in small saucepan until melted. Add almonds and toast for 1-2 minutes.
  2. Add broccoli and seasonings. Toss to coat.
  3. Continue cooking until broccoli is tender. Taste and add additional seasonings if desired.

Basil Baked Tomatoes

Fresh tomatoes are served warm with a soft breadcrumb topping in this traditional Italian recipe. Heirloom tomatoes make for a truly spectacular accompaniment to poultry or lightly seasoned seafood.

You Will Need:

  • 3-4 Ripe Heirloom Tomatoes
  • 1 garlic clove, minced
  • 1 tbsp olive oil
  • 1/2 cup plain breadcrumbs
  • salt and pepper to taste
  • 1/2 tsp oregano
  • 1 tsp parsley flakes
  • 6 asparagus spears, ends trimmed
  • 1 tbsp balsamic vinegar

Procedure:

  1. Preheat oven to 400 degrees. Spread 1tbsp olive oil across bottom of a small baking dish.
  2. Slice tomatoes in half and arrange in baking dish. Season with salt and pepper.
  3. Toss breadcrumbs with remaining olive oil and seasonings. Spoon over tomatoes.
  4. Lay asparagus spears in pan alongside tomatoes- drizzle with balsamic vinegar.
  5. Garnish tomatoes with parsley flakes and bake for 10-15 minutes until tomatoes are tender. Broil for an additional 2-3 minutes until topping is golden brown.
  6. Serve hot and enjoy!

Seared Asparagus With Balsamic Tomatoes

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Asparagus is one of my all time favorite vegetables! Unfortunately, I’m the only person in my family who likes it. Despite this, I make some preparation of asparagus weekly. This particular recipe gets doubled and munched on for days– it’s just that good!

You Will Need:

  • 1lb fresh asparagus, ends trimmed
  • 2TBSP olive oil or coconut oil
  • 1 tsp salt
  • 1 cup diced tomatoes, fresh or canned
  • 1 TBSP minced garlic
  • 4TBSP balsamic vinegar
  • 3TBSP crumbled goat cheese (optional)

Procedure:

  1. Preheat pan to medium-high heat until oil is hot. Add asparagus.
  2. Cook asparagus until just tender, turning every 2 minutes to avoid charring. Add garlic and saute until browned.
  3. Add diced tomatoes and balsamic vinegar. Cook for an additional 2 minutes, or until vinegar begins to reduce.
  4. Season to taste and serve hot. Enjoy!

Delightfully Creamy Creamed Spinach

 

Creamed spinach is back on the menu! This preparation yields a delicious, particularly creamy creamed spinach. I recommend avoiding omission of the garlic, as this increases the coconut flavor from the milk- one that I don’t find pairs particularly well with spinach. The garlic balances these flavors out nicely. I imagine this recipe would also work well with almond milk, perhaps with the addition of extra flour since almond milk is a bit thinner than coconut milk. If you happen to try it and make any modifications to this recipe, please be sure to let me know!

You Will Need:

  • 1 medium yellow onion, diced
  • 1lb fresh baby spinach
  • coconut oil, or preferred cooking oil
  • freshly minced garlic
  • salt and pepper to taste
  • 6-8oz coconut milk
  • 1-2TBSP all purpose flour

Preparation:

  1. Heat a small dollop of coconut oil in a large saucepan over medium-high heat. In this pan, cook the diced onion until soft and translucent. Stir in garlic and saute for 1-2 minutes, or until garlic begins to brown slightly. Do not burn the garlic!
  2. Stir in spinach, salt and pepper, and cook until spinach is completely wilted.
  3. Whisk 1-2TBSP of all purpose flour into chilled or room temperature coconut milk. Be sure to do this before adding the milk to the pan to avoid lumps. Whisk until blended smooth.
  4. Add coconut milk and flour mixture to the pan and bring to a boil, stirring constantly.
  5. Reduce heat to medium and simmer until the sauce has thickened considerably. About 3/4 of the sauce should evaporate.
  6. Enjoy!
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