Quick and Healthy Side Dish: Roasted Veggies

Time, time, time . . . cooking takes time and you have none, right? This recipe, I’m here to show you, is one example of how you can have a healthy side dish in less time that it takes to decide what kind of toppings you want on a pizza. It’s great for those leftover nights where the leftovers are a bit too skimpy to make a main meal. If you don’t know how to roast veggies, you’re going to learn now!

Ingredients: Whatever veggies you have.

Instructions: Cut up veggies, douse them in olive oil, and sprinkle them with salt and pepper. Bake for 375 or more depending on how quick you want them done and if you’re going to keep an eye on them. When they start to brown, they’re roasted! You can roast them at up to 500 degrees and still get good results, just keep in mind they can burn quicker.

Baked Veggies

 

10 minutes (about) in a hot oven and your healthy side dish is done!
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Blueberry Banana Peanut Butter Snack

It’s not often that we need more calories, but lots of people do for lots of reasons. Whether you’re preparing a snack for a kid who needs to gain weight, trying to keep up with calorie requirements for pregnant or breast feeding women or trying to recover from an intense work out, healthy high calorie snacks help! You can re-make this snack with fewer calories by replacing the dried blueberries with fresh and reducing the amount of peanut butter.

Blueberry Banana Snack

Blueberry Banana Peanut Butter Snack
Author: 
Recipe type: Snack
 
Need some protein? Skip the expensive bars and processed smoothies. Blueberry banana flavored snack, no thanks. Here's an all-year favorite for when you need some extra calories. It's now low in calories, but it's tasty, minimally processed and can restore your energy quickly.
Ingredients
  • 1 Ripe banana
  • 1 oz Dried (or fresh) blueberries
  • 2 tbsp peanut butter
Instructions
  1. Cut up the banana.
  2. Glob on the peanut butter.
  3. Sprinkle on the blueberries.
Nutrition Information
Serving size: 1 snack Calories: 400 Fat: 16 Saturated fat: 3 Carbohydrates: 54 Sugar: 43 Fiber: 11 Protein: 10 Cholesterol: 0

Balsamic Cauliflower Recipe

Cauliflower recipes are tricky – some can add unwanted saturated fat, cholesterol, calories or gluten (ahhh!). Here is a recipe that’s 100% gluten free, adds extra calories only from healthy olive oil AND will get even the pickiest eaters to love cauliflower.

Balsamic Cauliflower

Ingredients:

Balsamic Vinaigrette

Cauliflower

Instructions:

Make or purchase your balsamic vinaigrette. Cut the cauliflower up into small pieces (see picture). Soak to remove pesticides (even organics should be soaked!). Rinse and place in a large container that has a close-able lid. Drizzle the balsamic on top of the cauliflower.

Balsamic Cauliflower Preparation

Shake vigorously!

Shake cauliflower

Spread out evenly on to the parchment paper and place in a pre-heated oven – 250 farenheit or 120 celcius.

Parchment

Bake until browned. If they are browning too quickly, turn the heat down:) The cook time depends on your own taste. You can have them barely cooked and crunchy or mushy and browned – your choice. It’s usually about 10 minutes to brown and cook each side well.

Browned Baked Cauliflower

Sesame Broccoli Portobello Stir Fry

Broccoli CAN be tasty when you dress it up right.  This simple recipe does the trick in the healthy way.  Mushrooms are good for you, but did you know they have been shown in lab studies to lower cholesterol and mediate the effects of saturated fats?  You probably know about sesame seeds, you might not have tried black sesame seeds – and you definitely should since they’ve been shown to lower blood pressure.  Walnuts have been attributed to slowing cancer growth and improving overall health factors, like blood pressure.  And broccoli – not only does it prevent cancer it’s healthy (see nutrition info. after the recipe)!

Sesame Broccoli Portobello

Ingredients:

4 Tbs Coconut Oil

2 Tbs Sesame Oil

Raw Broccoli

Raw Mushrooms

Raw, Unsalted, Unroasted Walnuts

Black Sesame Seeds

Shallots (or white/red onion)

Instructions:

In a saucepan, heat the oil.  While it is heating, dice the shallot very small and put into the pan once the oil is hot (low-medium heat).  Don’t worry about uniformity, we’ll be browning them and caramelizing them.

When your shallots are getting started, get chopping on your mushrooms and broccoli.  Cut into 1″ pieces.  When the shallots are still white, put the broccoli in.  Keep stirring and put the mushrooms in when the shallots are translucent.  Now add the 2 Tbs of sesame oil – if it seems like there is not enough oil, you can add more sesame oil and/or add more coconut oil.  Stir for a few minutes and watch to make sure nothing is burning.  If it seems like it’s burning or the oil is smoking, turn down the flame.  When the broccoli is starting to be cooked, add the black sesame seeds to taste and stir.  The picture below could be done for some, for me I kept cooking a bit more until the mushrooms shrunk a little.

Broccoli Nutrition (1 cup)

60 calories.  No fat.  Nearly no sodium.

12 g carbs, 6 g fiber, 2 g sugars and 2 g of protein.

Vitamin A – 48% daily needs

Vitamin C – 168% daily needs

Calcium – 6% daily needs

Iron – 6% daily needs

Stir Fry TIP: Sneak in leftovers.  For a bit of protein, I diced up and added 4-day old chicken that was a bit too dry and not so tasty.  I barely noticed it, but I’m sure my body appreciated the protein!

Baked Cauliflower with Lemon & Thyme

Healthy cauliflower recipe here we come! If there’s one thing I’m good at, it’s short cuts. This quicker than you can blink recipe is a wonderful way to enjoy cauliflower without any messy or time consuming prep. It’s so simple!

Baked Lemon & Thyme Cauliflower

Ingredients:

1 Fresh Lemon

1 Bunch Fresh Thyme (Organic Preferred)

1 Giant Cauliflower

Olive Oil

Instructions:

Put the head of cauliflower on a large aluminum foil and douse it generously with olive oil. Slice a lemon thin and cover 2/3 of the cauliflower that is exposed. Toss in thyme here and there, sticking it to areas that are not covered by the cauliflower. Wrap up and seal completely, the bake in the oven at 360 F (180 C).  Bake until it feels soft to the touch, this can vary from 20 minutes to 45 minutes depending on the size of the cauliflower. The good news is that even if you overcook it, you can turn it into mash and it will be delicious! Because of the foil, oil & lemons, it’s very hard to burn this one.

Least attractive baking item ever!  But it’s soooo tasty:)