Tag: veggie

The BEST Roasted Veggies

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Every Monday, I plan to roast up a ton of veggies to have on hand for the week…or at least the beginning of the week because they don’t last long in our house! By the end of the week, the meal prep usually goes to the wayside and you’ll typically find me scrambling to get dinner on the table, in need of an easy, yummy (nutritious) side dish or two that I know my kids will eat. Below you’ll find my go-to’s for crunchy, salty, delicious roasted veggies that are so easy, you’ll make them weekly or daily, just like us!

The Best Root Veggies (Carrots, Squash, Tators, etc.)

In my opinion, you can’t go wrong with rosemary, I could eat it on anything…only problem with these roasted veggies is that they don’t last long around our house! These are the best veggie gone comfort food:

Set oven to bake at 400 degrees. Wash and cut your veggies into sticks/’fries,’ or discs (depending on the veg) and place them on a cookie sheet with parchment paper. Drizzle olive oil (or avocado oil) and season with dried rosemary, sea salt, and pepper. If you prefer sweet to savory, use coconut oil and cinnamon. I always thought that cooked carrots were a little “blah” but roasting them this way is a game changer! Trust me, they’re that good!

Crunchy Green Beans / Burnt Broccoli / Asparagus etc.

Who knew to roast your green beans? Well, you’ll never go back to steaming them after you taste this crunchy, savory goodness. Just put green beans/broccoli/broccolini/asparagus on a cookie sheet on top of some parchment paper and add olive oil, garlic powder, salt, and pepper. Roast at 375 for about 35-40 minutes. That’s it. You’re welcome!

One Healthy Breakdown: you’ll be poppin’ veggies like never before!

Green Cream of Cauli Soup

The simple veggie soup happens to be tasty, hearty, and oh so comforting! Forget mashed potatoes, I give you Green Cream of Cauli Soup, the dish that bridges the gap between comfort food and superfood. Adapted from OHH’s Super Spring Cleanse, it’s like a green juice in a soup. For more detox-friendly recipes and tips, get your cleanse copy now!

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Ingredients:

  • 1 head cauliflower cut into pieces
  • 1.5 cups bone broth, chicken broth or veggie broth
  • 1 handful fresh basil leaves
  • 1 clove garlic
  • 1 large handful organic arugula
  • 1/3 avocado
  • 1 teaspoon hemp seeds, nuts of choice, or 1/4 cup Greek yogurt for protein
  • 1 teaspoon olive oil
  • 1 tablespoon nutritional yeast

Here’s what I did:

  • Boil cauliflower in bone broth
  • Add garlic and basil and continue to cook on medium
  • Once cauliflower is soft, transfer entire mixture to your Vitamix or high-powered blender (you may have to wait until it cools depending on what you have)
  • Add remaining ingredients
  • Serve warm, garnish with basil leaf

One Healthy Breakdown: the cleanse-worthy cream of!

More Broccoli Please!

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Broccoli is a side-dish that just never gets old. This green cruciferous veggie is always in style because it’s rich in nutrients that aid inflammation, oxidative stress, digestion, detoxification, and even prevents diseases like cancer. When prepared right, even the kids will want more!

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Simple Broccoli with Lemon, Garlic, and Pine Nuts:

Ingredients:

  • 1 large head of fresh organic broccoli cut into pieces
  • 1 clove garlic, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon coconut oil (or another high-heat oil)
  • 1/2 lemon
  • 2 tablespoons pine nuts, toasted
  • 1 teaspoon dijon mustard
  • salt and pepper to taste

Sauté chopped garlic in coconut oil. Once browned, take off heat and combine in bowl with olive oil, lemon juice, and dijon mustard. Whisk until consistent. While toasting pine nuts, steam broccoli in a broiling pan or steamer until just cooked. Pour garlic dressing and toasted pine nuts over warm broccoli, salt and pepper to taste. Enjoy as a side dish or snack! For a whole meal, add chickpeas or tempeh before sautéing garlic!

One Healthy Breakdown: tasty and healthy means broccoli done right.

Pumpkin Yumminess

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Pumpkin bread, pumpkin pie, pumpkin risotto, pumpkin beer…it’s pumpkin season! It’s everywhere. Pumpkin is a popular fall staple. We use pumpkins for decoration, food, and fun activities like pumpkin picking. But what do we really know about pumpkin’s nutritional value? I decided to share with you some interesting facts and tips about this round orange winter squash. And check out my super simple pumpkin bread recipe at the end of this article, it’s a yummy one!

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  • The word pumpkin originates from the word pepon (πέπων), which is Greek for “large melon”
  • The bright orange flesh of a pumpkin is loaded with fiber and key vitamins and minerals. For a nutritional upgrade, just mix pumpkin puree into soup, stew, bowl of oatmeal or yogurt. The flavor won’t change significantly, but your meal will be more nutritious.
  • Pumpkin is a very low calorie, high fiber vegetable; 100g provides just 26 calories and contains no saturated fats or cholesterol.
  • The beta-carotene in pumpkins is known to minimize skin wrinkles.
  • After a heavy workout, try a cup of cooked pumpkin for extra potassium (even more than a banana!) Yes, you can even throw it into your protein shake to make a super rich texture.
  • Don’t throw out pumpkin seeds! Roast them and eat them as snacks. They’re also high on the nutritional scale with heart-healthy benefits.
  • Always wash your pumpkin before cutting/cooking in order to remove dust, soil and any residual insecticides/fungicides.
  • And one more fun fact. Pumpkin is a fruit! Pumpkin is a fleshy plant that has seeds in it and comes from a flower, which actually makes it a fruit not a veggie. It is from the gourd family. Many people treat pumpkin as both a vegetable and a fruit. Either way, pumpkins are delicious and good for you, so whatever you call it, eat it!

Super Simple Yummy Pumpkin Bread Recipe:

This recipe can be used to make a pumpkin loaf, muffins, cupcakes, or even a pumpkin pie. Adjust baking time accordingly. Note: I usually don’t measure, I go by consistency when baking. In other words, if batter is too thick, add an extra egg white. If it’s too thin, use more oats.

Preheat oven to 350 degrees.

Ingredients:

  • 2 cups of cooked pumpkin
  • 1 cup of egg whites (or 4 egg whites)
  • 2 cups of oats
  • A pinch of stevia
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • A sprinkle of pumpkin pie spice
  • Optional: a few tablespoons of shredded coconut

Blend everything and bake for about 50 minutes.

One Healthy Breakdown: embrace the pumpkin craze like Z!

Colorful Veggie Frittata

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photo(91)This veggie frittata was a huge hit here among my Labor Day house guests! Made with eggs, egg whites, lots of veggies, and a touch of cheese, it’s tasty, savory, and satisfying. Best of all, it only takes about 30 minutes! (Feel free to sub your favorite veggies.)

Preheat oven to 375 degrees.

Ingredients:

  • 4 eggs plus 2 egg whites
  • 1 handful arugula
  • 5 whole white mushrooms
  • 1 bunch baby broccoli (cut in small pieces, discard stems)
  • 1 tomato
  • 1 zucchini
  • A few tablespoons chopped scallions
  • spices to taste (basil, rosemary, salt, and pepper)
  • 2 tablespoons chevre cheese (optional, sub for favorite cheese or leave out)
  • Pan spray

In a pan, cook broccoli and mushrooms with half of scallions. Turn off heat and add arugula to flash sautee. Beat eggs in a separate bowl. Add spices and remaining scallions. Mix in veggies and cheese. Pour mixture in a greased oven-safe dish and cook for 20-30 minutes (test with a fork to ensure eggs are cooked through.) Let cool and serve!

One Healthy Breakdown: this better breakfast packs protein, fiber, and frittadeliciousness!