Before we can go any further with the rest of your Bright Line day we have to stop and talk about vegetables. Vegetables are the bedrock of Bright Line Eating. But what I have found over the years is that many people come into Bright Line Eating with no idea how to prepare them. Either they’ve been living on meal-replacement bars or eating so much flour and sugar that vegetables have gradually exited their diet completely, or their idea of salads is wilted iceberg lettuce with creamy high-calorie, high-fat dressing and bacon bits.
We are here to reintroduce you to the tasty, satisfying, nutritious, filling world of vegetables. Our preparations are very basic, yes. But they are easy and delicious. Below you will find many ways to batch prep vegetables that you can keep on hand to add to your warm bowls and cold bowls to make them sing. So these are not recipes for whole meals but rather ways to prepare the vegetable part of your meals that will wow your palate, fill your belly, and heal your body and brain.
We will kick things off with quotes from our Bright Lifers about their journey with vegetables. Maybe some of what they say will resonate with you.
Also note, in this chapter we won’t be making conversions for men’s portions because you will just add as many ounces of vegetables as your personal plan allows.
Enjoy!
“Prior to BLE I rarely ate vegetables. Now I think of vegetables as my power food. My body thrives on them.”
— Jodi Maile
“Pre-BLE I would make one smallish bowl of veggies for my family and me to share. Now I wear a big ol’ BLE badge of honor when I get to eat a ton of veggies at each meal; the more variety the better.”
— Jodie McDowell
“I was such a carboholic, I never thought I’d get used to the overwhelming, nauseating piles of vegetables. Now? I am absolutely gleeful looking at my overflowing plate of colors, textures, and tastes!”
— Ellen Eichen Weinman
“I remember the first few BLE dinners, my wife and I would look at each other toward the end of the meal and say, ‘Just keep chewing!’ Still, even a year and a half later, there are some nights that 14 ounces of vegetables evokes from one of us, ‘Just keep chewing!’”
— Kent Rappleye
“I hated veggies before BLE and hardly ate any. Now I love them and crave them and get very upset if I don’t get my quota for the day!”
— Leslee Carr Feiwus
“My early days found me naively making a 14-ounce leafy salad and laughing hysterically at the ridiculous pile it made. I admit I’m still eating just 8 ounces of dinner vegetables and loving far more varieties of vegetables than I ever imagined.”
— Susan Cook
“I was shocked. I thought, You’ve got to be kidding, and could only force down 10 ounces at dinner. Now I have explored all kinds of veggies and preparation methods and love them—and can handle the full 14 ounces.”
— Sue Mack Gaulke
“Six ounces of vegetables at lunch was easy, but that 14 ounces at dinner was only a suggestion . . . right?! Now, over a year in, I easily eat 14 ounces at both lunch and dinner!”
— Molly Doogan
“I like soup in the winter, and it’s easy to make if I have some vegetable stock ready. During the summer months, I take the ‘waste’ parts of my veggies (the hearts of the cauliflower, stems of chard, ends of carrots, etc.) and put them in freezer bags. When I’m ready for soup, I take those out of the freezer and add water to a pot. I’ll often add some yellow onion as well. I let the broth simmer for about an hour. Then I use a strainer to strain the vegetable parts out. And voilà: ready-made vegetable stock!”
— Julia Carol
“I really love spaghetti squash, but wanted to minimize the prep time and move on from my old way of preparing it—with lots of butter or oil. To cook spaghetti squash in the microwave, poke several holes with a fork like you would do to a potato. Cook the squash in the microwave for 10 to 12 minutes, depending on the size. Let it sit for a couple of minutes until it’s cool enough to handle. Cut the squash in half lengthwise, remove and discard the seeds, and then scoop out the flesh to be weighed and eaten!”
— Michelle Pecharich
“Before BLE my husband would say, ‘We need to eat more veggies,’ and I’d reply, ‘Yuck.’ Now he says, ‘I can’t eat any more veggies,’ and I reply, ‘What? I LOVE them and wish I could have more!’”
— Ellen Moyer
“My biggest problem when I started BLE was, ‘How in the world am I ever going to eat 20 ounces of vegetables a day?’ I experimented with all sorts of new veggies and preparation methods—from grilling to sautéing, steaming to roasting, etc. Now I love vegetables!”
—Sue Mack Gaulke
“Before BLE, I hated cutting veggies for a salad. It has now become part of my dinner routine and almost feels meditative!”
— Mary Judkins
“When I began BLE, I tried to eat 14 ounces of romaine lettuce for dinner. This required a mixing bowl and 45 minutes of chewing! I was exhausted, until I gave it more thought and saw great tips from others on the Boot Camp Facebook page. Now I adore my vegetables at dinner, which generally consists of 4 ounces romaine or leafy green lettuce, 2 ounces bell pepper strips, and 2 ounces grape tomatoes, along with 6 ounces delicious cooked vegetable of the day.”
— Peggy Mowry
“To make kale less tough and also less bitter, massage the kale with a splash of lemon juice. The splash of lemon juice also makes red cabbage and arugula less strongly flavored.”
— Julia Carol
This is one of those things that flummoxes so many people in the beginning, so we are going to break it down for you.
Greens (lettuces, spinach, collard greens, turnip or beet greens, arugula): Wash them gently in very cold water, then wrap up in a slightly moist towel and refrigerate. Or buy them prewashed in bags and they’re ready to use!
Tomatoes: Keep out of the refrigerator for better texture and flavor. Tomatoes are a fruit and will keep ripening after they’ve been picked. Note that tomatoes are counted as vegetables in the Bright Line Eating food plan.
Carrots/Celery/Radishes: All of these will last longer and resist getting rubbery if you cut away the greens, cover the root vegetables in water, and refrigerate in a covered container. Carrots can be frozen if parboiled first; then you can add them to soup.
Green Beans/Edamame/Sugar Snap or Snow Peas: Gently wash in cold water and store in a plastic, nylon, or linen bag in the refrigerator. Note that edamame is counted as a protein in the Bright Line Eating food plan.
Basil/Cilantro/Parsley/Dill: Cut off about ½ inch of the bottom of the stems (so they’ll continue to take in water through the stem) and add to a glass of water on the counter. Do not refrigerate. Change the water daily. You can use scissors to snip off the amount of the herbs you want to use.
Summer Squashes (zucchini, pattypan, straightneck, crookneck, etc.): These may be stored in the refrigerator or left on the counter if they’ll be cooked soon. If refrigerated, leave them unwashed until you’re ready to cook them.
Winter Squashes (butternut, acorn, pumpkin, spaghetti, etc.): Leave outside of the refrigerator; these will last quite a while before you have to cook them.
Broccoli/Cauliflower/Brussels Sprouts/Parsnips/Turnips: These should be cooked soon after purchasing. They may be stored whole with a moist towel wrapped around them. Parsnips and turnips also store well in a cool, dry place, like a root cellar.
Spring and summer often have the best variety of vegetables. Consider shopping at a farmers’ market or fresh produce store and freezing some of your favorites for winter or fall. Freezing is also great for leftovers, in the event you end up with too many vegetables to eat before they go bad.
In general, any vegetable you can buy frozen in the supermarket is a vegetable you can freeze yourself from leftovers at home. Except for corn, which may be frozen raw, vegetables need to be cooked, or at least parboiled, before freezing. To parboil, simply boil the vegetable for a few minutes and then allow it to cool off before freezing it in a relatively airtight container. If you have a countertop vacuum sealer, those are great, too.
It’s great to have frozen veggies on hand so that you’re ready for that busy week when you didn’t have time to shop and need some veggies for your next day’s Bright Line meal plan!
To freeze fresh lemons, cut them into quarters or slices, lay them out on a flat baking sheet, and set them in the freezer. Once frozen, you can put them in freezer bags for storage. They’ll last a few months.
While it’s true that you can freeze avocados, they do lose some of their texture, so thawed avocado is best for guacamole or in a dressing. To freeze, mash up the avocado and add a little lemon, then put it into a freezer-safe container. It will last a few months.
Always wash and dry your fresh produce, unless it comes in packaging that specifies otherwise, like triple-washed arugula.
Spiralized veggies make a great pasta replacement, and you will see recipes here with sauce and cheese. Some of the vegetables that make good “noodles” are parsnips, turnips, carrots, zucchini, yellow squash, sweet potatoes, and peeled broccoli stems.
To replace tortillas and bread, collard or other large green leaves make great wraps. Combine a meat or bean mixture with chopped veggies and sauce and use a big leaf of Napa cabbage or collard green to roll it into a wrap.
Roasting is one of the most delicious ways to eat vegetables. Many Bright Lifers found their way into loving vegetables by beginning with roasted veggies. Caution: For those who are super-high on the Susceptibility Scale, roasted vegetables can taste soooo good that they’re a trigger to break the Quantities Line! So . . . once again, know yourself and take responsibility for meal planning in the best way for your program.
Recipe by Julie Boyd Smith
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level: 
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
1 onion
3 red peppers
1 fennel bulb
1 summer squash
1 tablespoon balsamic vinegar
Pinch each of salt and black pepper
Preheat the oven to 425°F.
Cut the vegetables into ¾-inch slices and place them in a single layer on a rimmed baking sheet.
Drizzle the balsamic vinegar and sprinkle the salt and pepper over the vegetables.
Roast for 25 to 35 minutes until lightly browned.
Weigh 6 ounces of cooked vegetables for a women’s weight-loss lunch portion.
1 bunch carrots
1 bunch parsnips
½ pound brussels sprouts
1 eggplant
1 tablespoon balsamic vinegar
Pinch each of salt and black pepper
Preheat the oven to 425°F.
Cut the vegetables into large, 1-inch-thick slices and place them in a single layer on a rimmed baking sheet.
Drizzle the balsamic vinegar and sprinkle the salt and pepper over the vegetables.
Roast for 30 to 40 minutes until lightly browned.
MEN’S OPTION No modifications.
Recipe by Julia Carol
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
1 head of cauliflower
Olive oil spray
1 lemon
1 to 2 tablespoons nutritional yeast
Salt and black pepper
Preheat the oven to 350°F. Line a baking sheet with parchment paper.
Cut the cauliflower into 2-inch chunks and place in a bowl. Mist the cauliflower with olive oil spray and toss to coat.
Spread the cauliflower out on the baking sheet and roast for about 40 minutes, or until the cauliflower is beginning to brown.
Remove the cauliflower from the oven and squeeze lemon juice over the top, followed by a sprinkling of nutritional yeast.
Season with salt and pepper to taste.
Weigh 6 ounces of cooked vegetables for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Recipe by Louise Giffels
Number of Servings: 1 | Serving Size: Entire Recipe | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 1 serving | 0 serving |
6 ounces green beans
½ ounce oil
Salt and black pepper
Toss the green beans with the oil in a bowl.
Heat a large cast-iron skillet until very hot.
Place the beans in the skillet, cover, and cook for 4 minutes.
Stir the beans and continue cooking for another 3 to 4 minutes until they are charred and tender.
Season with salt and pepper.
MEN’S OPTION No modifications.
Recipe by Evelyn Ziegler
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
Olive oil spray
1 bag precut winter squash (butternut, acorn, etc.)
Pinch of salt
Pinch of cinnamon
Preheat the oven to 400°F.
Coat a baking sheet lightly with olive oil spray.
Spread out the squash on the baking sheet.
Sprinkle with salt and cinnamon.
Bake until the squash is soft, about 30 minutes. Halfway through, flip the pieces over and shuffle them around.
Weigh 6 ounces of cooked vegetables for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Tip
Keep the baked squash in the fridge and measure what you need for your vegetable portions.
Recipe by Julia Carol
Number of Servings: 1 | Serving Size: Entire Recipe |
Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 6 ounces | ½ serving | 0 serving | 0 serving |
Enough asparagus to yield 6 ounces cooked
3 large garlic cloves, diced
Olive oil spray
1 ounce slivered almonds
6 ounces kumquats
1 teaspoon balsamic vinegar (optional)
Salt and black pepper
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Wash the asparagus and snap off the ends. Place the asparagus in a single layer on the baking sheet.
Sprinkle the garlic on top of the asparagus. Mist the vegetables with olive oil spray.
Roast for about 15 minutes, depending on the thickness of the asparagus.
While the asparagus is roasting, lightly toast the almonds in a toaster oven or in a small frying pan.
Cut the kumquats in half.
Remove the asparagus from the oven, weigh out 6 ounces and place on plate.
Sprinkle the toasted almonds on top and drizzle with balsamic vinegar, if desired.
Top or surround the dish with the kumquats, season with salt and pepper, and serve.
MEN’S OPTION No modifications.
Recipe by Heidi Stallman
“I can throw this together in less than five minutes in the morning.”
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
2 pounds fresh or frozen snapped and cut green beans
1 large onion, diced
1 cup water
1 tablespoon minced garlic
1 teaspoon ground black pepper
Pinch of salt
¼ teaspoon cayenne pepper (optional)
Place all the ingredients in a slow cooker, mix well, and cook on high for 4 hours or low for up to 10 hours.
Weigh 6 ounces of cooked vegetables for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Recipe by Ellen Eichen Weinman
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
1 pound beets
½ cup apple cider vinegar
½ teaspoon mustard powder
Remove the greens, trim the roots, and wash the beets thoroughly.
Steam the beets on the stove top for 22 to 25 minutes until tender.
Rinse the cooked beets under cold water and peel off the skin.
Mix the vinegar and mustard powder in a large bowl.
Slice or quarter the beets into bite-size pieces and add to the vinegar mixture. Let the beets cool, stirring every 30 minutes or so.
Refrigerate once cool. Wait at least 2 days before enjoying, stirring a couple of times to make sure all the pieces get coated.
Weigh 6 ounces for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Recipe by Cathy Johnson
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
5 pounds fresh beets
5 cloves fresh garlic
Olive oil spray
Pinch each of salt and black pepper
Preheat the oven to 350°F.
Cut the greens from the beets.
Scrub the beets under running water. Peel the beets and cut them into halves. Larger beets may need to be cut into smaller pieces. All of the pieces should be about the same size so they will cook at the same rate.
Cut the garlic into thin slices.
Line a large baking sheet with parchment paper and coat it lightly with olive oil spray.
Spread the garlic evenly over the bottom of the baking sheet. Place the beets over the garlic in an even layer. Mist the tops of the beets with more oil, if desired. Season with salt and pepper.
Cover the beets and bake for 30 minutes. Check the beets; bake until they can be easily pierced with a fork.
Weigh 6 ounces for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Tip
If the greens are fresh looking, they can be washed and steamed in salted water, then weighed and served with the roasted beets.
Recipe by Cathy Johnson
“This is very reminiscent of the vinegar cukes my mother sometimes made. I love it with or without the beets. Using beets makes a pretty and refreshing side dish or salad.”
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
2 large cucumbers, peeled and thinly sliced
2 pounds cooked sliced beets
1 large onion, sliced into thin half rounds
1 tablespoon salt
½ cup apple cider vinegar
½ cup water
Mix all the ingredients together in a large bowl.
Add more water or vinegar as needed to cover the vegetables in the brine.
Let sit for at least 20 minutes before serving.
Weigh 6 ounces for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Tip
The pickled vegetables will keep in the fridge for up to 1 week.
Recipe by Erin Wallace
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 1 serving | 0 serving |
Cooking spray
1 poblano chili, cut into matchsticks
2 red bell peppers, cut into
matchsticks
½ head of cauliflower, cut into
½-inch chunks
1 large onion, sliced
1 cup frozen corn
1½ teaspoons ground cumin
1 teaspoon minced garlic
½ teaspoon sea salt
¼ teaspoon black pepper
Olive oil spray
2 cups fresh salsa (make sure sugar is not in the first 3 ingredients)
1 cup fresh baby spinach
Preheat the oven to 425°F. Coat a large roasting pan lightly with cooking spray.
Place the poblano, bell peppers, cauliflower, onion, and corn into a large mixing bowl. Sprinkle the cumin, garlic, salt, and pepper over the vegetables and mix together.
Spread the vegetables evenly into the prepared pan and add ¼ cup water. Roast for 40 to 50 minutes, until the vegetables are tender, stirring every 10 to 15 minutes and adding more water as necessary so the vegetables don’t stick to the pan.
Remove the pan from the oven and reduce the heat to 350°F.
Coat a 9-inch square pan lightly with cooking spray. Spread ¼ cup of the salsa into the bottom of the pan, add ⅓ of the roasted vegetables, and ⅓ of the spinach.
Make two more layers of the salsa, vegetables, and spinach. Top with the remaining salsa. Cover with foil and bake for 20 minutes.
Remove the foil and bake for another 10 minutes, until the top of the casserole is lightly browned.
Let sit for 5 to 10 minutes.
Weigh 6 ounces for a women’s weight-loss lunch portion.
Top with 2 ounces of diced avocado and cilantro, to taste, per serving.
2 ounces diced avocado (per serving)
⅓ cup chopped fresh cilantro
MEN’S OPTION No modifications.
Recipe by Terry Mandel
“These are beautiful stacked and overlapped on a platter, whether for yourself, a potluck, or dinner guests! Weigh your veggie portion and enjoy them, skin and all.”
Number of Servings: Multiple | Serving Size: 6 ounces |
Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 0 serving | 0 serving |
3 delicata squash
Coconut oil spray
1 tablespoon balsamic vinegar
Preheat the oven to 425°F.
Slice 3 uniformly shaped and similarly sized delicata squash into thick rounds.
Remove the seeds with a spoon.
Spritz a baking sheet with coconut oil spray. Place the squash rounds onto the sheet. Paint the balsamic vinegar on the top of each round with a pastry brush and bake for 8 minutes.
Turn the squash rounds over and bake for another 7 minutes before testing for doneness. The rounds are done when they can be easily pierced with a fork.
Weigh 6 ounces for a women’s weight-loss lunch portion.
MEN’S OPTION No modifications.
Tip
Delicata squash skins are edible and delicious.
Recipe by LeeAnn Thompson
Number of Servings: Multiple | Serving Size: 6 ounces | Trigger Level:
EACH SERVING PROVIDES
| VEGETABLES | FRUIT | PROTEIN | FAT | GRAIN |
| 6 ounces | 0 ounces | 0 serving | 1 serving | 0 serving |
20 ounces riced cauliflower
1 large yellow onion, diced
1 medium tomato, diced
6 ounces tomato paste
1 bunch fresh cilantro
4 garlic cloves, pressed
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon cumin
1 teaspoon paprika
Add the cauliflower and onion to a deep frying pan. Add ¾ cup water (reduce to ½ cup if using frozen cauliflower rice).
Cover the pan tightly, reduce the heat to medium, and steam the vegetables until the onions are translucent.
Add the tomato, tomato paste, cilantro, garlic, and spices.
Cook uncovered over medium heat, stirring occasionally, until the extra liquid cooks off.
Weigh 6 ounces for a women’s weight-loss lunch portion.
Top with 2 ounces of avocado per serving.
2 ounces diced avocado (per serving)
MEN’S OPTION No modifications.
STARTING DATE July 3, 2017
HEAVIEST WEIGHT 215 pounds
STARTING WEIGHT 193 pounds
GOAL WEIGHT ACHIEVED July 16, 2018
CURRENT WEIGHT 145 pounds
HEIGHT 5'9"
My mother and grandmother were bakers. They always made things from scratch and we indulged frequently. My mother usually baked 20 different kinds of cookies for Christmas, starting early and freezing them for the holidays. She was also famous in the family for her pie crust. My grandmother made strudels, usually apple or cherry, and we all made a special Slovenian bread called potica.
Still, I thought that my diet was mostly healthy, in spite of slow and steady weight gain over the years. I realize now that I had no idea what amounts of food I was consuming and often ate huge portions of the wrong things, especially when I was under stress. I used to binge on salty things, like chips, popcorn, or crackers. I didn’t eat candy very often, but I could easily eat a bag of jelly beans while driving home from work. I also had ice cream and/or an alcoholic drink almost every night as a way to relax or reward myself for a busy day.
I tried many different diets and was a lifetime member of Weight Watchers in the late ’80s, but was never successful after that. I just kept gaining and gaining.
With Bright Line Eating I have changed my attitude toward food. Instead of rewarding myself or decompressing with sugar, I stay within my Bright Lines. I weigh and measure everything. I enjoy my nightly gigantic salad and love having the stability of eating the same breakfast and lunch every day.
There is no doubt that BLE has changed my life. I have lost a total of 60 pounds and have never weighed this little as an adult. I am still trying to wrap my brain around this change. It is fun to feel so much better. I know that my diet is healthier. I am off almost all of my medicine, even vitamins, and just take one anti-cancer pill a day. Just amazing!