Try a New Veggie!


Today we will look at new ways to incorporate a variety of vegetables into your meals. Let's face it, does your plate look like this at all meals?


If not, don't fret. All that is needed is a little creativity. Today we will look at new ways to make veggies the center of attention. All of these recipes can be side dishes or turned into main dishes with added protein. ​

PERSIAN HERB AND LEEK FRITTATA (kuku sabzi)

I know, it's very green! Start your day with this protein packed gem.


5 tablespoons coconut or avocado oil, divided 1 medium onion, finely chopped 1 medium leek, white and pale-green parts only, finely chopped 5 large eggs 1½ teaspoons kosher salt 1 teaspoon baking powder 1 teaspoon freshly ground black pepper ½ teaspoon ground turmeric 1½ cups finely chopped cilantro 1½ cups finely chopped dill 1½ cups finely chopped parsley 1 tablespoon dried fenugreek leaves

Heat 2 Tbsp. oil in a 10" skillet over medium. Cook onion and leek, stirring occasionally, until very soft but not brown, 10–12 minutes. Transfer to a plate and let cool. Wipe out skillet; set aside. Whisk eggs, salt, baking powder, pepper, and turmeric in a large bowl. Using a rubber spatula, mix in onion mixture, cilantro, dill, parsley, and fenugreek. (Egg mixture should look thick and very green.) Heat broiler. Heat remaining 3 Tbsp. oil in reserved skillet over medium. Pour in egg mixture; spread evenly across pan with spatula. Cover and cook frittata until bottom is just set, 8–10 minutes. Uncover and broil, watching carefully, until top is set, about 1 minute. Let cool slightly, then slide out onto a platter. https://www.bonappetit.com/recipe/persian-herb-and-leek-frittata

TASTES LIKE PIZZA BREAKFAST HASH

Here is another excellent option for breakfast. It incorporates some vegetables that may be new to you. Try a new veggie each week.


2 Tbs. fat of choice 1 medium leek, sliced ½-1 turnip, peeled and diced ½-1 celeriac, diced (celery root...or just use some celery to keep it simple) ½ fennel bulb, sliced about a cup of bok choy, white and green parts, roughly chopped (or any leafy green you have around) 1-2 cloves garlic, minced salt and pepper to taste ½-1 tsp. smoked paprika ¼-1/2 c. cooked sausage crumbles

In a hot skillet, sauté the turnip, leek, celeriac, fennel, and white part of the bok choy in the fat. Stir around for a few minutes, then allow to cook on medium-low, covered, for about 15 minutes or until the diced vegetables are soft. Stir occasionally to prevent sticking to the pan. Add the sausage, leafy greens, garlic, salt, pepper, and paprika and stir until garlic is fragrant and greens are wilted, about 2 minutes more. Serve hot with optional diced tomatoes, chopped parsley, or sliced green onion on top. (I added feta, but that's not Whole30.) Add an egg if you like.

https://www.kitchenstewardship.com/tastes-like-pizza-breakfast-hash-recipe-whole30-paleo/

CARROT RUTABAGA MASH

If you are tired of cauliflower rice, give this a try.


1 lb. carrots, peeled and chopped; 1 lb. rutabaga, peeled and chopped; 4 tbsp. ghee; 1 tbsp. fresh parsley, minced; Sea salt and freshly ground black pepper to taste;

Place the carrots and rutabaga in a large saucepan and cover with water. Bring to a boil and reduce to a simmer; then cover and let simmer for 20 minutes or until the vegetables are soft. Drain the water. Mash the carrots and rutabaga with a potato masher; add the ghee and season to taste. Serve and sprinkle with fresh parsley on top. https://paleoleap.com/carrots-rutabaga-mash/

PINEAPPLE CABBAGE COLESLAW

Add some extra sweetness to your coleslaw. Pineapple's bromelain will help you keep inflammation under control.


1 cup green cabbage, shredded 1/2 cup red cabbage, shredded 1 cup fresh pineapple, diced 1/4 cup shredded carrots 2 green onions, sliced 1/4 cup homemade mayonnaise 1 tbsp. fresh ginger, minced 2 tbsp. apple cider vinegar 2 tbsp. coconut aminos 2 tsp. raw honey Juice of 1/2 lime Sea salt and freshly ground black pepper In a large salad bowl, combine the green cabbage, red cabbage, pineapple, shredded carrots, and green onion. In a separate bowl, combine the homemade mayonnaise, ginger, apple cider vinegar, coconut aminos, raw honey, and lime; season with salt and pepper to taste. Pour the dressing over the coleslaw and toss everything until well mixed. Cover and refrigerate before serving. https://paleoleap.com/pineapple-cabbage-coleslaw/

ROOT VEGETABLE ZOODLE SOUP

This beautiful soup can incorporate any veggies you have on hand. Use homemade bone broth to pump up the benefits.


5 tablespoons olive oil, divided 4 ounces hardwood-smoked bacon, cut into ¼-inch pieces 1 large red onion, halved through root end, thinly sliced 3 garlic cloves, finely grated 2 sprigs oregano 2 sprigs thyme 1 bay leaf 3 quarts low-sodium 3 garlic cloves, finely grated 2 sprigs oregano 2 sprigs thyme 1 bay leaf 3 quarts low-sodium chicken broth Kosher salt, freshly ground pepper 1 very large carrot, peeled, spiralized using a medium blade or cut into matchsticks 1 large parsnip, peeled, spiralized using a medium blade or cut into matchsticks 1 medium turnip, peeled, spiralized using a medium blade or cut into matchsticks 8 ounces Brussels sprouts, trimmed, thinly sliced 2 oil-packed anchovy fillets, finely chopped (optional) ½ cup finely chopped basil 1 teaspoon finely grated lemon zest

Heat 1 Tbsp. oil in a large pot over medium-high and cook bacon, stirring occasionally, until brown and crisp, 5–7 minutes. Transfer bacon to paper towels and let drain. Pour off all but 2 Tbsp. fat in pot and reduce heat to medium. Add onion and cook, stirring occasionally, until browned around the edges and softened, 8–10 minutes. Add garlic and cook, stirring constantly, until garlic is very fragrant, about 1 minute. Return bacon to pot and add oregano sprigs, thyme sprigs, bay leaf, and broth. Bring soup to a simmer and cook 15 minutes to allow flavors to come together. Taste soup and season with salt and pepper; add carrot, parsnip, turnip, and Brussels sprouts and cook 3 minutes (vegetables should be very al dente). Remove from heat. Discard oregano and thyme sprigs and bay leaves. Let soup sit 5 minutes (vegetables will soften a little more). Meanwhile, combine anchovies (if using), basil, lemon zest, and remaining 4 Tbsp. oil in a small bowl; season basil oil with salt and pepper. Divide soup among bowls; drizzle with basil oil. Do Ahead: Soup can be made 3 days ahead. Let cool; cover and chill.

https://www.bonappetit.com/recipe/root-vegetable-zoodle-soup-with-bacon-and-basil-oil ​BLISTERED GREEN BEANS WITH TOMATO ALMOND PASTE Ramp up your green beans with these spices and almonds.


2 pints cherry tomatoes ¼ cup unsalted, roasted almonds 1 garlic clove, grated 2 tablespoons olive oil 2 tablespoons Sherry vinegar or red wine vinegar 1 teaspoon paprika Pinch of cayenne pepper Kosher salt, freshly ground pepper 3 teaspoons vegetable oil 2 pounds haricots verts or green beans, trimmed​​

Preheat oven to 450°. Roast tomatoes on a rimmed baking sheet, turning once, until blistered and lightly charred, 15–20 minutes. Let cool slightly. Finely chop almonds in a food processor. Add garlic, olive oil, vinegar, paprika, cayenne, and half of tomatoes; pulse to a coarse pesto consistency. Season with salt and pepper. Heat 1½ tsp. vegetable oil in a large skillet over medium-high. Add half of beans; cook, undisturbed, until beginning to blister, about 2 minutes. Toss and continue to cook, tossing occasionally, until tender, 7–9 minutes; season with salt and pepper. Spread beans out on a platter; let cool. Repeat with remaining vegetable oil and beans. Toss beans with pesto; season with salt and pepper if needed. Add remaining tomatoes and transfer to a platter. Do Ahead: Dish can be made 3 hours ahead. Store tightly wrapped at room temperature. Toss and adjust seasoning just before serving. ​https://www.bonappetit.com/recipe/blistered-green-beans-with-tomato-almond-pesto​

RATATOUILLE

​I love ratatouille! This veggie combination is bursting with flavor.​


1 large globe eggplant, peeled, coarsely chopped 1 large zucchini, sliced into ¼-inch-thick rounds 2 teaspoons kosher salt, plus more ¾ cup olive oil, divided 5 sprigs thyme 1 large onion, halved, sliced ½ inch thick 1 red bell pepper, ribs and seeds removed, coarsely chopped 2 garlic cloves, thinly sliced 2 pints cherry tomatoes, divided Freshly ground black pepper 1 cup torn basil leaves​

Preheat oven to 400°. Toss eggplant, zucchini, and 2 tsp. salt in a colander. Let sit 30 minutes, then pat dry with paper towels. Heat ¼ cup oil in a large Dutch oven or other heavy ovenproof pot over medium-high. Add half of eggplant and zucchini and cook, stirring constantly, until vegetables begin to take on color, about 5 minutes. Transfer to a medium bowl. Repeat with ¼ cup oil and remaining eggplant and zucchini. Tie thyme sprigs together with kitchen twine. Heat remaining ¼ cup oil in same pot and cook onion, bell pepper, garlic, and thyme, stirring occasionally, until onion is beginning to brown and is softened, 8–10 minutes. Add half of tomatoes and cook, stirring occasionally, until just beginning to soften, about 5 minutes. Stir in zucchini and eggplant, then top with remaining 1 pint tomatoes (do not stir); season with salt and pepper. Transfer pot to oven and roast until all vegetables are softened and tomatoes have begun to burst, 15–20 minutes. Remove thyme bundle. Transfer to a serving platter and top with basil. https://www.bonappetit.com/recipe/ratatouille-2​

RATATOUILLE - ANOTHER WAY

Here is another presentation. Try them both and see which one you like best.


1 cup crushed tomatoes 1 Tablespoon extra virgin olive oil 1/4 teaspoon apple cider vinegar 1 teaspoon minced garlic 1 Tablespoon fresh basil about 3-4 large leaves, sliced, plus more for garnish 1 teaspoon herbs de Provence spice mix 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon chili powder 1 medium sweet or red onion, sliced 1 large zucchini (about 1 1/2 cups slices, sliced) 1 large Japanese eggplant (about 3 cups slices, sliced) 3 large fresh tomatoes (roma is best; about 3 cups slices, sliced)

Preheat oven to 350F. Lightly grease a 6"x9" baking dish and set aside. In a medium mixing bowl, combine the crushed tomatoes, oil and vinegar. Stir in the garlic, basil, herbs de Provence, salt, pepper, and chili powder. Pour the tomato mixture into the prepared baking dish and smooth it into an even layer on the bottom of the pan. Stack the veggie slices in alternating patters (e.g.: onion, zucchini, eggplant, tomato; repeat) and place them on their side in the pan, leaning against the edge of the pan. Repeat until you've formed a couple of rows of veggies, filled the pan, and used up all of the veggie slices. Optionally, spray or brush the exposed tops of the veggies with oil to encourage browning in the oven. This is more for appearance, so feel free to skip this step if you want. Bake for about an hour, until the tomato sauce at the bottom is bubbling and the veggies are tender. Garnish with additional chopped fresh basil before serving (optional). Serve hot or cold.

https://acleanbake.com/ratatouille/

​Here are other suggestions to make food prep easier:

  • ​MAKE A FRITTATA - Use the vegetables you have on hand and combine with eggs, coconut or almond flour.​

  • USE A NUT MILK BAG - Many recipes call for vegetables to be as dry as possible. Use nut milk bags to squeeze out the excess moisture. See: https://www.amazon.com/2-PACK-Best-Nut-Milk-book/dp/B00WFU80KA/ref=sr_1_4?ie=UTF8&qid=1516288565&sr=8-4&keywords=nut+milk+bags

  • ​GET A SPIRALIZER - It's a fun way to get your family interested in vegetables.

  • ROAST EVERYTHING - It brings out the sweetness. Set your oven to 400F and roast until brown.

  • USE YOUR SPICES - Experiment with different flavor combinations from your spice rack.

  • ​USE PRE-CUT OR FROZEN VEGETABLES - This will save you time.​https://whole30.com/2015/07/veggie-hacks/​​

Make a weekly habit of trying a new vegetable. Try turnips, bok choy, fennel, rutabaga, fresh herbs, eggplant, parsnips, Brussels sprouts, etc. Your body will thank you!


Here's to your health! Happy Cooking!

Lori


Coal Creek Physical Therapy 

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