Category Archives: Veggies

Carrot and Apple Salad

2 tbsp honey

2 tbsp walnut oil

2 tbsp lemon juice

1 green apple, cored and thinly sliced

2 carrots, peeled and cut into coins

1/2 cup walnut pieces, toasted

In large bowl, whisk honey, oil and lemon juice; season to your taste. Toss apple and carrots with dressings. Sprinkle with nuts.


Zucchini Lasagna with Spicy Turkey Meat Sauce

4 large zucchini, sliced about 1/4 inch thick
1 teaspoon olive oil
3 cloves garlic, minced
1 small yellow onion, diced
1 green pepper, diced
1 pound ground turkey or any other protein you like
1 – 14 oz can tomato sauce
1 – 14 oz can crushed tomatoes
2 teaspoon dried oregano
handful of basil, finely chopped (about 1/4 cup)
handful of parsley, finely chopped (about 1/4 cup)
red pepper flakes, if desired
salt and pepper, to taste
15 oz ricotta
1 egg white
1/4 cup grated Parmesan cheese
12 oz shredded mozzarella cheese

Preheat oven to 375 degrees F.

Place sliced zucchini on large baking sheet coated with non stick cooking spray. Sprinkle with salt and roast in the oven for 15-20 minutes to help dry out the zucchini a bit. This is a critical step.

While the zucchini noodles are roasting, you can make the turkey meat sauce. Heat olive oil in a large skillet over medium high heat. Add garlic, onions, and peppers and cook a few minutes until onions become translucent and garlic is fragrant; stir occasionally so that you don’t burn it. Add in ground turkey and cook until no longer pink. Add in tomato sauce, crushed tomatoes, oregano, basil, parsley, and a few dashes of red pepper flakes. Bring to a boil, then reduce heat to low and simmer 25 to 30 minutes or until sauce REALLY thickens up! Season with salt and pepper to taste. Remove from heat to cool.

In a medium bowl, combine egg white, ricotta, and Parmesan. Season with a bit of salt and pepper. Add in 1/2 cup of the slightly cooled meat sauce and stir to combine.

To assemble lasagna, spread 1/2 of the turkey meat sauce into the bottom of a 9×13 inch baking pan coated with nonstick cooking spray. Place zucchini slices evenly over meat sauce, spread on 1/2 of the ricotta mixture, then sprinkle 1/2 of the mozzarella on. Repeat layers again starting with the meat sauce, zucchini slices and ricotta mixture and finishing with mozzarella. Cover with foil and bake for 30 min. Remove foil and bake for 15 minute longer uncovered. Serve with a side salad. Makes 8 generous servings.

Zucchini Pizza Boats

6 small zucchini (2 1/2 lbs)
1 Tbsp olive oil
1 clove garlic, finely minced
Salt and freshly ground black pepper
1 cup marinara sauce
1 1/2 cups shredded mozzarella cheese (6 oz)
1/3 cup finely shredded parmesan cheese (1.4 oz)
1/2 cup mini pepperoni slices (or cut the big ones into pieces)
2 Tbsp chopped fresh oregano

Preheat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper or a Silpat liner, set aside.

Cut each zucchini into halves through the length (if they don’t lie flat trim a thin portion from bottoms so that they will lie mostly flat. I only had to do this with one of them). Pat insides dry with paper towels (cut portion). Align on prepared baking sheet. In a bowl, stir together olive oil and garlic then brush lightly over tops of zucchini. Sprinkle with salt and pepper to taste then brush a slightly heaping 1 Tbsp marinara sauce over each zucchini, leaving a small rim near edges uncoated. Sprinkle tops evenly with mozzarella cheese then with parmesan cheese. Top with pepperoni slices (placing them more near centers as the cheese will melt and spread). Bake in preheated oven 12 – 18 minutes (bake time will vary depending on how thick your zucchini are and how crisp/tender you want them).

Remove from oven and sprinkle with chopped fresh oregano. Serve warm.

Zucchini Pesto Pasta with Peas and Pancetta

1/4 pound pancetta, diced
4 large zucchini, cut into spirals
1/4 cup Pesto
1/4 teaspoon sea salt
pinch of fresh cracked pepper
1/2 cup frozen peas, thawed
1/4 cup Ricotta Cheese

Heat a large skillet over medium-high heat. Add the pancetta and cook for 5 to 7 minutes, until crisp.

Add the zucchini noodles and sauté for 5 minutes, until crisp-tender. Stir in the pesto sauce and season with salt and pepper. Remove from heat and stir in the thawed peas.

Divide between serving dishes and top with crumbled cheese and a sprig of fresh basil.

Easy Mashed Cauliflower with Garlic

1 large head of cauliflower, cut into florets
1/4 cup almond milk
1 tbsp ghee
Head of garlic
Fresh chives, chopped
Salt and pepper to taste

Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin.

Meanwhile, place a couple inches of water in a large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.

Add roasted garlic, milk, ghee, and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients until smooth. Top with chives and freshly ground pepper.

Garlic Roasted Broccoli

2 heads of broccoli, cut into florets
3 tbsp olive oil
5 cloves of garlic, minced
1 tsp salt
1/2 tsp pepper
1 tsp lemon juice
Pinch of red pepper flakes (optional)

Preheat the oven to 400 degrees F.

In a large bowl, toss the broccoli with olive oil, salt, black pepper and garlic. Spread the broccoli in a single layer on a rimmed baking sheet.

Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

Balsamic Roasted Cauliflower

1 large head of cauliflower, cut into florets
3-4 tbsp olive oil
1 tsp dried marjoram
2.5 tbsp balsamic vinegar
salt and pepper to taste

Preheat oven to 425 degrees.

Toss the cauliflower with the olive oil and marjoram in a bowl. Spread out evenly on a rimmed baking sheet and sprinkle with salt and pepper. Roast for about 15 minutes, turning once, until it starts to soften and brown.

Pour balsamic over the cauliflower and stir. Return to the oven for 6-8 more minutes.

Perfectly Roasted Brussels Sprouts with Bacon

4 pieces bacon
1 lb. Brussels sprouts, stemmed and halved
1 large shallot, diced
Salt and freshly ground pepper

Preheat the oven to 400 degrees F. Place the bacon in a cast iron skillet and cook until crisp. Set aside on a paper towel-lined plate and crumble into pieces. Leave one tablespoon of bacon grease in the pan and dispose of the rest.

Place the Brussels sprouts and shallot into the skillet and toss to coat. Sprinkle with pepper and a generous helping of salt. Transfer to the oven to roast for 10 minutes and then stir. Roast for an additional 10-15 minutes, or until the sprouts are golden brown. Stir the crumbled bacon into the pan and serve immediately.

Grilled Chicken w/ Summer Vegetables

For the Marinade:
2 Tablespoons Whole grain mustard
2 Tablespoons Apple Cider Vinegar
1/4 Cup Extra Virgin Olive Oil
2 garlic gloves minced
1/4 Cup Fresh Parsley chopped
2 Tablespoons Fresh Oregano chopped
1 Teaspoon Fresh Thyme chopped
1 Tablespoon Sea Salt
2 4-6 ounces Skinless Boneless Chicken Breast

For the Vegetables: (for phase 2 substitute allowed veggies)
1 Red Bell Pepper
1 medium Zucchini
1 Red Onion
2 Tablespoons Fresh Basil Thinly sliced
Juice of 1/2 Lemon
1/4 Cup Extra Virgin Olive Oil
1/4 Teaspoon plus one pinch Sea Salt

First, prepare the marinade for the chicken by whisking together all the ingredients in a large bowl. Place the chicken breasts into a glass container, then pour the marinade over the top. Cover and place in refrigerator to marinate for 6 to 8 hours or overnight.
When ready to make dinner, prep the vegetables for the grill. Remove the stem and seeds from the pepper and cut it into large strips. Cut the zucchini in half length wise. Cut the onion into 4 wedges, making sure that part of the root is attached to each wedge. This will keep the onion from falling apart. Place all of the vegetables in a large mixing bowl, add the olive oil and 1/4 teaspoon salt, and toss to coat.
Prepare a grill and once hot, place the chicken on one side of the grill, reserving the marinade. Cook for 3 to 4 minutes and then add the vegetables to the other side of the grill. Continue grilling the chicken for another 2 to 3 more minutes and then flip. Grill the other side for another 5 to 7 minutes. Then baste the chicken with the marinade, place the top on the grill, and cook for another 3-5 minutes.
While the chicken is cooking, flip the vegetables a few times to avoid burning. Once the veggies are soft and tender, remove from the grill and place on a cutting board. Allow to cool until you can handle them, then cut into bite-sized pieces. Place in a bowl and toss with the basil, lemon juice, and remaining salt (if needed).
To serve, divide the vegetables between two plates, slice the chicken, and place on top of the veggies.

Eggplant and Zucchini Lasagna

For the meat sauce

1 large yellow onion, coarsely chopped
2 cloves garlic, coarsely chopped
2 tbsp extra virgin olive oil
1 1/2 lbs. ground beef
1/2 cup tomato paste
1/2 cup tomato sauce
1 cup red wine
1 bay leaf
3 sprigs thyme
Salt and freshly ground pepper, to taste

For the lasagna

1 eggplant, sliced lengthwise thinly
1 tsp salt
1 tbsp extra virgin olive oil
2 yellow squash, sliced thinly
1/2 cup torn fresh basil leaves
8 oz. white mushrooms, sliced
2 cups fresh spinach
2 large zucchini, sliced lengthwise into ribbons

For the topping

1/2 head cauliflower
1 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp salt
Freshly ground pepper, to taste

To make the meat sauce, place the onion and garlic in a food processor and pulse to finely chop. Heat the olive oil in a heavy-bottomed saucepan or Dutch oven over medium heat. Add the onion and garlic and season with salt and pepper. Cook for 12-15 minutes until beginning to brown, stirring frequently.
Add the beef to the pot and season with salt and pepper. Cook for 15 minutes until browned. Stir in the tomato paste and cook for 2-3 minutes. Add the red wine to the pan and cook for 5 more minutes.
Add the tomato sauce, bay leaf, and thyme to the pan. Bring to a simmer, and then add 1/2 cup water. Cook at a low simmer for 1 hour, stirring occasionally and adding more water if necessary. Adjust seasonings to taste. Discard the bay leaf and thyme.
Preheat the oven to 350 degrees F. Sprinkle the eggplant with salt and set aside for 15 minutes to drain. Rinse and pat dry. Heat one tablespoon of olive oil in a skillet over medium heat. Cook the eggplant for 2-3 minutes per side until golden.
Layer the lasagna in a baking dish. Start by layering the yellow squash as the base. Add one third of the meat sauce on top of that, then lay the eggplant slices, fresh basil, and mushrooms. Next add the rest of the meat sauce, then the spinach, zucchini, and finally drizzle with olive oil and sprinkle with salt and pepper. Bake for 40-45 minutes.
While the lasagna is baking, place the cauliflower in a blender and process until it reaches a rice-like consistency. Add to a skillet and sauté with the olive oil, garlic powder, salt, and pepper over medium heat. Cook for 6-8 minutes until soft, adding a tablespoon of water if necessary. After the lasagna has cooked for 20 minutes, sprinkle with the cauliflower and return to the oven for the remaining cooking time. Serve hot.