Here are some fast and easy ways to get more nutritional vegetables into your diet!
Brussels Sprouts Sautéed with Pecans and Shallots
Yield: 8 servings
Per serving: 165 calories, 6 g protein, 20 g carbohydrate, 9 g fat (0.9 g
saturated fat, 5.2 g monounsaturated fat, 3 g polyunsaturated fat), 6 mg
cholesterol, 5 g fiber, 110 mg sodium. Calories from fat: 49%
8 cups Brussels sprout halves (trim off end of each sprout and cut
in half)
4 strips Louis Rich turkey bacon (or similar)
1 tablespoon canola oil
1 cup sliced shallots
1 teaspoon minced garlic
3/4 cup pecan pieces, lightly toasted in a nonstick frying pan
2 teaspoons brown sugar
-Micro-steam the Brussels sprouts with a couple tablespoons of water until just
barely tender (about 6 minutes, depending on your microwave). Watch carefully so
they don’t overcook. Drain any excess water
-Meanwhile, cook the turkey bacon strips over medium-high heat in a large
nonstick frying pan coated with canola cooking spray, flipping them often, until
crisp. Let cool on a paper towel, and then break them into small pieces.
-Add the canola oil to the same pan and heat over a medium-high flame. Add the
shallots and saute, stirring frequently, for a couple of minutes. Add the minced
garlic and saute another minute or two or until the shallots are golden. Stir in
the Brussels sprout halves and saute a couple of minutes, stirring occasionally,
to char part of the sprouts.
-Sprinkle pecans and brown sugar over the top and stir to blend. Reduce heat to
medium-low and continue to cook and stir for another minute. Add salt and pepper
to taste, if desired. Spoon the mixture into a serving bowl and sprinkle turkey
bacon bits over the top.
Broccoli With 3-Minute Lemon Sauce
Yield: 6 servings
Per serving: 57 calories, 3 g
protein, 9 g carbohydrate, 1 g fat, 0.4 g saturated fat, 7 mg cholesterol, 3 g
fiber, 34 mg sodium. Calories from fat: 17%
6 cups raw broccoli florets, rinsed well
2 tablespoons lemon curd (available in jars)
2 tablespoons fat-free half-and-half
Freshly ground pepper to taste
-Add the broccoli and 1/4 cup water to a microwave vegetable steamer container
and cook on HIGH until broccoli is just tender and still bright green (about 3
minutes, depending on the microwave).
-Meanwhile, add lemon curd and fat-free half-and-half to a small, nonstick
saucepan and cook over low heat, stirring often, until blended and hot. Add
pepper to taste, if desired.
-Drizzle sauce over broccoli and serve.
Juicers!
Veggie Juice
3 carrots
3 stalks celery
1 beetroot (beet)
1/2 teaspoon lemon juice
1/4 teaspoon chopped ginger
Juice together for a powerful cancer fighting drink. Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
If you like your juice a bit sweeter you can add a bit of honey. Beet juice can stain your skin, so wearing kitchen gloves is advisable. If your hands become stained, simply rub some lemon juice on them to remove the stain.
Beet and Goat Cheese Arugula Salad
Ingredients
1/4 cup balsamic vinegar
3 tablespoons shallots, thinly sliced
1 tablespoon honey
1/3 cup extra-virgin olive oil
Salt and freshly ground black pepper
6 medium beets, cooked and quartered
6 cups fresh arugula
1/2 cup walnuts, toasted, coarsely chopped
1/4 cup dried cranberries or dried cherries
1/2 avocado, peeled, pitted, and cubed
3 ounces soft fresh goat cheese, coarsely crumbled
Directions
Line a baking sheet with foil. Preheat the oven to 450 degrees F.
Whisk the vinegar, shallots, and honey in a medium bowl to blend. Gradually whisk in the oil. Season the vinaigrette, to taste, with salt and pepper. Toss the beets in a small bowl with enough dressing to coat. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, stirring occasionally, about 12 minutes. Set aside and cool.
Toss the arugula, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. Mound the salad atop 4 plates. Arrange the beets around the salad. Sprinkle with the avocado and goat cheese, and serve.
More Ideas!
Veggies are great to have raw and on the go! Every night, prepare some washed and cut veggies that you can grab and eat throughout the day. It is a much better substitute than your choices at the vending machine. To give them more flavor, add a low fat dip like hummus or cook them with olive oil.
Brussels Sprouts Sautéed with Pecans and Shallots
Yield: 8 servings
Per serving: 165 calories, 6 g protein, 20 g carbohydrate, 9 g fat (0.9 g
saturated fat, 5.2 g monounsaturated fat, 3 g polyunsaturated fat), 6 mg
cholesterol, 5 g fiber, 110 mg sodium. Calories from fat: 49%
8 cups Brussels sprout halves (trim off end of each sprout and cut
in half)
4 strips Louis Rich turkey bacon (or similar)
1 tablespoon canola oil
1 cup sliced shallots
1 teaspoon minced garlic
3/4 cup pecan pieces, lightly toasted in a nonstick frying pan
2 teaspoons brown sugar
-Micro-steam the Brussels sprouts with a couple tablespoons of water until just
barely tender (about 6 minutes, depending on your microwave). Watch carefully so
they don’t overcook. Drain any excess water
-Meanwhile, cook the turkey bacon strips over medium-high heat in a large
nonstick frying pan coated with canola cooking spray, flipping them often, until
crisp. Let cool on a paper towel, and then break them into small pieces.
-Add the canola oil to the same pan and heat over a medium-high flame. Add the
shallots and saute, stirring frequently, for a couple of minutes. Add the minced
garlic and saute another minute or two or until the shallots are golden. Stir in
the Brussels sprout halves and saute a couple of minutes, stirring occasionally,
to char part of the sprouts.
-Sprinkle pecans and brown sugar over the top and stir to blend. Reduce heat to
medium-low and continue to cook and stir for another minute. Add salt and pepper
to taste, if desired. Spoon the mixture into a serving bowl and sprinkle turkey
bacon bits over the top.
Broccoli With 3-Minute Lemon Sauce
Yield: 6 servings
Per serving: 57 calories, 3 g
protein, 9 g carbohydrate, 1 g fat, 0.4 g saturated fat, 7 mg cholesterol, 3 g
fiber, 34 mg sodium. Calories from fat: 17%
6 cups raw broccoli florets, rinsed well
2 tablespoons lemon curd (available in jars)
2 tablespoons fat-free half-and-half
Freshly ground pepper to taste
-Add the broccoli and 1/4 cup water to a microwave vegetable steamer container
and cook on HIGH until broccoli is just tender and still bright green (about 3
minutes, depending on the microwave).
-Meanwhile, add lemon curd and fat-free half-and-half to a small, nonstick
saucepan and cook over low heat, stirring often, until blended and hot. Add
pepper to taste, if desired.
-Drizzle sauce over broccoli and serve.
Juicers!
Veggie Juice
3 carrots
3 stalks celery
1 beetroot (beet)
1/2 teaspoon lemon juice
1/4 teaspoon chopped ginger
Juice together for a powerful cancer fighting drink. Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.
If you like your juice a bit sweeter you can add a bit of honey. Beet juice can stain your skin, so wearing kitchen gloves is advisable. If your hands become stained, simply rub some lemon juice on them to remove the stain.
Beet and Goat Cheese Arugula Salad
Ingredients
1/4 cup balsamic vinegar
3 tablespoons shallots, thinly sliced
1 tablespoon honey
1/3 cup extra-virgin olive oil
Salt and freshly ground black pepper
6 medium beets, cooked and quartered
6 cups fresh arugula
1/2 cup walnuts, toasted, coarsely chopped
1/4 cup dried cranberries or dried cherries
1/2 avocado, peeled, pitted, and cubed
3 ounces soft fresh goat cheese, coarsely crumbled
Directions
Line a baking sheet with foil. Preheat the oven to 450 degrees F.
Whisk the vinegar, shallots, and honey in a medium bowl to blend. Gradually whisk in the oil. Season the vinaigrette, to taste, with salt and pepper. Toss the beets in a small bowl with enough dressing to coat. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, stirring occasionally, about 12 minutes. Set aside and cool.
Toss the arugula, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. Mound the salad atop 4 plates. Arrange the beets around the salad. Sprinkle with the avocado and goat cheese, and serve.
More Ideas!
Veggies are great to have raw and on the go! Every night, prepare some washed and cut veggies that you can grab and eat throughout the day. It is a much better substitute than your choices at the vending machine. To give them more flavor, add a low fat dip like hummus or cook them with olive oil.