Category Archives for "Vegetables"

Cauliflower Rice

 

Cauliflower Rice

Recipe Type: Side Dishes
Author: Coach Nancy
Ingredients
  • 1 head of fresh cauliflower
  • Salt to taste
Instructions
  1. Grate the fresh cauliflower. If you do not have a grater, you can chop it, but it will take a lot longer, so go ahead and buy one. It helps to cut the cauliflower into 3-4 large chunks so you can easily hold it as you grate.
  2. Take grated cauliflower and place in the microwave for 2-3 minutes depending on microwave. Do not add water as cauliflower retains plenty of it and will release moisture as it heats up.
  3. Once cooked, add salt to taste.
  4. This dish makes a great substitute for rice.

 

Vegetable Fettucine

 

 

Vegetable Fettucine

Recipe Type: Main Dishes
Author: Coach Nancy
Have a craving for pasta? Once you try this delicious way to get your fettucine fix without all the extra carbs you will never go back. Add some lean ground beef or turkey into the red sauce and you have a complete meal full of protein and healthy veggies, and it is absolutely delicious!
Ingredients
  • 4 yellow summer squash
  • 4 zucchini
  • 1-2 teaspoon peanut oil
Instructions
  1. Slice all the squash length-wise with a vegetable peeler except for the inner soft seedy area of each squash.
  2. Saute the veggie strips in a pan heated to medium and sprayed with peanut oil for about 3 minutes until soft.
  3. Serve with tomato sauce and freshly grated parmesan cheese.

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

Author: Coach Nancy
Serves: 4-6
As we head into the fall season here in New England there is nothing better than a bowl of soup on a crisp day. Simply wonderful!
Ingredients
  • 2 small-medium acorn squashes
  • 3-4 leaves kale, thick stems trimmed and chopped to 2-inch pieces
  • 2-3 tablespoons olive oil
  • 1 cup vegetable stock
  • 
1/2 cup whole milk or half-and-half
sprinkle of sea salt or coarse kosher salt
  • pinch of nutmeg (optional)
  • 1/2 cup pine nuts
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice squash in half lengthwise. Scoop out seeds and discard or reserve for another use.
  3. Grease a baking tray with a tablespoon or two of the olive oil and place squashes cut side-down.
  4. Roast for about 30 minutes or until the squash is tender when poked (depending on size/shape of your squash). Let cool completely. Scoop out flesh from the skins and discard skin.
  5. Combine the squash with the vegetable stock and process with a hand blender or by transfering until smooth.
  6. Bring to a simmer in a medium pot and season with salt and pepper to taste, adding the optional nutmeg if desired.
  7. Once seasoning is correct, add the milk or half-and-half and heat through completely.

 

Roasted Brussels Sprouts

 

Roasted Brussels Sprouts

Recipe Type: Side Dishes
Author: Coach Nancy
This is my husbands favorite (read: only) way to prepare these vitamin packed and tender veggies. Cook a little longer if you like them crispy on the outside and tender on the inside.
Ingredients
  • 1 ½ pound Brussels sprouts, ends trimmed
  • 3 Tablespoon olive oil
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
Instructions
  1. Preheat oven to 400 degrees.
  2. Place Brussels Sprouts, olive oil, salt, and pepper in a large sealable bag. Seal and shake to coat.
  3. Pour into a baking sheet and bake on center rack.
  4. Roast for 30-45 minutes, shaking pan every 5-7 minutes to prevent burning.
  5. The Brussels sprouts will be almost black, dark brown when done. Serve immediately.

 

Asian Slaw with Mango

 

Asian Slaw with Mango

Recipe Type: Side Dishes
Author: Coach Nancy/Debbie Watrous
This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.
Ingredients
  • 2 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 1 mango, not fully ripe
  • 3 medium scallions, chopped
  • 3 Tablespoon rice vinegar
  • 1/2 lime, juiced
  • 1 Tablespoon low sodium soy sauce (or tamari for gluten free)
  • 1 Tablespoon peanut oil
  • 1 teaspoon black and white sesame seeds
Instructions
  1. Dice the mango and then combine it with the cabbage, carrots, scallions. Toss together in a large bowl.
  2. Prepare the dressing by whisking together the rice vinegar, soy sauce, and lime juice; slowly whisk in the oil.
  3. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in.
  4. Serve sprinkled with sesame seeds.
  5. If you wait until the next day to allow the flavors to marry this zesty salad tastes even better!

 

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