Vegetables

Hot or Cold Broccoli 

Ingredients:

1 bunch fresh broccoli

1 can sliced water chestnuts

2 tbsp amino acids

2 tbsp olive oil

½ tsp honey (warmed)

¼ tsp red pepper flakes

Directions:

Chop broccoli into bite-sized pieces and steam until just tender.

Mix amino acids, oil, honey and pepper. 

Drain broccoli and mix with sauce. Add water chestnuts and toss.

Serve warm or cold.

Bok Choi with Gingery Butter

Ingredients:

2 medium choi sliced into 1 inch strips

6 tbsp butter

2 tbsp amino acids

1 tbsp grated fresh ginger

1 clove garlic, minced

1 tbsp finely chopped fresh cilantro

salt and freshly ground pepper

Directions:

Bring a large pot of water to boil.

Add the choi and cook until crisp tender, about 2-3 minutes.

Drain the choi and immediately run under cold water. Drain well.

Melt the butter in a large skillet over medium heat. Add the amino acids, garlic, ginger and choi. Cook stirring constantly, until choi is well coated and heated through.

Remove from skillet and season with salt and pepper. Serve immediately.

Lemon Sesame Glazed Greens

Ingredients:

1-1 ¼ pounds stemmed hearty greens (mustard greens or kale)

1 tbsp olive oil

2 cloves garlic, minced

1 lemon, zested

2 tsp freshly squeezed lemon lemon juice

1 tbsp raw honey

1 ½ tsp Real salt

¼ tsp freshly ground pepper

½ tsp red pepper flakes

1 tbsp sesame seeds

Directions:

Remove large stems from the greens and wash thoroughly. Once

clean, roughly chop the greens. 

Heat a large 11" x 13" roasting pan, set over two burners on medium heat. Once hot, add the olive oil.

Add garlic, lemon zest, lemon juice, honey, salt and pepper and stir to combine.

Add the greens and saute for 4-5 minutes, tossing continually.

Add red pepper flakes and sesame seeds and toss to combine. Serve immediately.

Recipe courtesy of Alton Brown

Roasted Autumn Vegetables

Ingredients:

1 stick unsalted butter, melted

2 large sweet potatoes or yams, peeled and cut into ½ thick rounds

4 large carrots, thickly sliced on diagonal

4 large parsnips, peeled and cut into rounds

3 tbsp raw honey

Real salt and freshly ground pepper, to taste

3 tbsp fresh lemon juice

1/2 cup golden raisins

Directions:

Preheat oven to 425 degrees. Using 2 tablespoons of the melted butter, grease a roasting pan just large enough to hold the vegetables comfortably.

Arrange the vegetables in the pan. Toss with remaining 6 tablespoons butter, then drizzle with honey. 

Season with salt and pepper, and sprinkle with lemon juice and raisins.

Roast the vegetables, turning once, until tender (about one hour)

Transfer to a warmed platter and serve hot.

Cider Braised Fennel and Kale

Ingredients:

1 fennel bulb, fronds removed, thinly sliced

½ bunch kale, stems removed, leaves chopped into bite-sized pieces

½ onion, thinly sliced

2 tbsp butter

½ cup apple cider

1 tbsp apple cider vinegar

½ tsp Real salt

Directions:

Melt butter in frying pan over medium heat. Add onion, fennel and salt and cook for about five minutes until fennel and onion start to brown.

Pour cider into pan and stir to scrape any bits up from the pan. Add kale and cook, stirring frequently, until cider is reduced by half. Remove from heat.

Add apple cider vinegar. Taste and adjust seasoning.

For added protein, add chickpeas or white beans.

Broccoli Rabe and Garlic

Ingredients:

2 bunches broccoli rabe

3 tablespoons olive oil

6 large cloves garlic, sliced

½ tsp red pepper flakes

2 tsp Real salt

1/2 tsp pepper

Directions:

Cut off tough ends of broccoli and cut into 2" pieces. Rinse.

Heat oil, then add garlic. Cook on low for 4-6 minutes until golden brown. Remove with slotted spoon.

Add broccoli to oil with rest of ingredients. Cover and cook on low heat for 5-10 minutes, turning with tongs, until just tender.

Add garlic back in. Check seasonings and serve hot.

Recipe courtesy of Barefoot Contessa

Zucchini with Pine Nuts, Honey and Basil

Ingredients:

3 medium zucchini

1¾ oz. pine nuts

2 tbsp olive oil

2 garlic cloves, finely chopped

1 tsp finely grated lemon zest

2 tbsp fresh lemon juice

12 basil leaves

½ tsp sea salt flakes

freshly ground black pepper

1½ tbsp raw honey

Directions:

Trim ends of zucchini and cut each in half. Stand each half on its end and slice downward to get long slices about ½ inch thick. Set aside.

Toast pine nuts in dry frying pan over medium heat for 3-4 minutes or until patched with brown and then stir more often for another two minutes. Be careful not to burn them. Remove from heat and pour into shallow serving dish.

Return pan to heat and add 1 tbsp olive oil. Cook ⅓ of zucchini over medium high heat until patched with brown on both sides. Transfer to serving dish. Cook the rest of the zucchini in two portions, adding more oil if necessary. When browning the last side, add the garlic and lemon zest.

Turn off heat and add everything into serving dish.

Pour lemon juice into hot pan, stir quickly and add to same serving dish.

Roughly tear basil leaves and scatter over zucchini. Sprinkle with salt and pepper.

Carefully toss ingredients with two spoons to combine.

Drizzle honey over top and serve hot or at room temperature.

Cauliflower Couscous

Ingredients:

8 cups cauliflower florets (about 1 large head of cauliflower)

2 tbsp olive oil

3/4 cup finely chopped yellow onion

2 garlic cloves, minced

1 tsp Real salt

1/4 tsp freshly ground black pepper

1/4 tsp chopped fresh basil

1/4 cup chopped fresh cilantro

2 tbsp unsweetened dried cherries

1 tbsp lemon zest

Directions:

Process florets in a food processor fitted with a grating blade or grate using a box grater.

Heat oil in large skillet over medium heat. Add onion and garlic. Cook stirring occasionally, until fragrant (about 2 minutes).

Add cauliflower, salt and pepper. Cook stirring occasionally until tender (8-10 minutes).

Remove from heat. Stir in basil, cilantro, cherries and lemon zest. Serve immediately.

Recipe courtesy of "Eat What You Love" by Danielle Walker

Roasted Delicata Squash with Apples and Kale

Ingredients:

2 medium delicata squash, halved lengthwise, seeded and cut into ½" thick slices

¼ cup olive oil

1 tsp Real salt

1/2 tsp freshly ground pepper

2 cups baby kale, roughly chopped

1 ½ cups thinly sliced organic apple (preferably Honeycrisp)

1/2 cup chopped roasted pistachios

2 tbsp sherry vinegar

1 ounce pecorino Romano cheese, shaved

Directions:

Preheat oven to 400. Coat squash pieces evenly with 2 tbsp olive oil and place in an even layer on a rimmed baking sheet.

Sprinkle with salt and pepper. Roast in oven until tender and just starting to char around edges (15-20 minutes).

Combine kale, apple and pistachios in a bowl. Drizzle with vinegar and 2 tbsp olive oil. Toss to coat.

Remove squash from oven and place on platter. Top with kale mixture and shaved cheese.

Recipe courtesy of Mike Price

Butter Braised Beets and Carrots

Ingredients:

2-3 tbsp butter

3 cups beets, cut into large chunks

2 cups carrots, cut into large chunks

2 garlic cloves, sliced

½ cup water

Real salt and freshly ground pepper

2 tbsp dried dill or ¼ cup chopped fresh dill

Directions:

Melt butter over medium low heat. Add garlic and gently cook being careful not to brown the butter or garlic. 

Add beets, carrots and water. Bring to a simmer then cook over low heat, covered, for about 25 minutes (until beets soft).

Mix dill into beets and carrots. Taste and adjust seasonings.

Can eat plain or serve over warm noodles or rice.

Wellness For Life!!!

"Our purpose is to safely support those who are looking to improve their health through nutrition.  We do this by using Nutrition Response Testing®, whole food supplements, and most importantly, dietary changes.  Our mission is to help as many people as humanly possible be healthier and happier without the use of unnecessary drugs or surgery."

Office Hours

Mondays, Tuesdays and Thursdays 

10:00 am to 6:00 pm 

Wednesdays

10:00 am to 2:00 pm

Fridays - Sundays

Closed

© 2015 by Nutritional Wellness Center.  All Rights Reserved.