CHAPTER TEN

Vegetables

Slow Cooker Sweet Potatoes

SERVES 8

Although you might think of sweet potatoes as orange in color, they can also be white, purple, or yellow. Any sweet potato color will work well in this delicious side dish; combine them for an extra-festive result. Sweet potatoes contain more than 400 percent of the RDA of vitamin A and are packed with antioxidants. You might be inclined to avoid this starchy vegetable, but sweet potatoes are quite healthful for people with diabetes and can actually improve blood sugar levels.

8 SWEET POTATOES, PEELED AND DICED INTO LARGE CHUNKS

½ CUP UNSWEETENED APPLE JUICE

2 TABLESPOONS MAPLE SYRUP

½ TEASPOON ALLSPICE

½ TEASPOON GROUND GINGER

¼ TEASPOON GROUND CINNAMON

¼ TEASPOON GROUND NUTMEG

FRESHLY GROUND BLACK PEPPER

1. Turn a slow cooker on low heat.

2. In a large bowl, combine all the ingredients except the pepper and mix well.

3. Put mixture in the slow cooker. Cover the slow cooker and cook on low heat for 7 to 8 hours, until tender.

4. Put the potatoes in a bowl and season with the pepper. Serve alongside chicken or pork.

Garlic Green Beans

SERVES 6

There’s a lot of garlic in this dish, but when you cook it on low heat until it’s softened and almost caramelized, garlic becomes deliciously sweet. Garlic is a health superstar with powerful anticancer properties, and it’s used to treat bacterial infections. A head of garlic can keep for up to a month if stored in a cool, dark place in a loosely covered container.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

2 TABLESPOONS MINCED GARLIC

3 POUNDS FRESH GREEN BEANS

FRESHLY GROUND BLACK PEPPER

1. Put the oil in a large skillet over medium heat.

2. Add the garlic and cook until fragrant, golden brown, and almost roasted, about 4 minutes. Set aside.

3. Bring a large pot of water to a boil. Add the beans, cover the pot, and cook until crisp-tender, 8 to 10 minutes.

4. Drain the beans and put them in the skillet with the garlic. Toss to coat, season with the pepper, and heat the veggies over medium heat.

5. Serve hot, alongside your favorite protein.

Edamame Succotash

SERVES 6

Succotash usually contains lima beans, but this variation uses edamame instead. Edamame—soy beans that are still in the pod—are usually served as a finger food on their own, steamed and salted in their shells. They’re a complete protein and are very high in antioxidants and fiber. This means that edamame improves the immune system, helps prevent certain cancers, boosts the metabolism, and can help prevent food cravings.

1 TEASPOON EXTRA-VIRGIN OLIVE OIL

1 RED BELL PEPPER, SEEDED AND DICED

¼ SWEET ONION, CHOPPED

2 TEASPOONS MINCED GARLIC

2 TABLESPOONS WATER

2 CUPS FRESH CORN KERNELS (ABOUT 4 EARS)

1 CUP FROZEN OR REFRIGERATED SHELLED EDAMAME, COOKED PER PACKAGE DIRECTIONS

3 TEASPOONS APPLE CIDER VINEGAR

2 TABLESPOONS CHOPPED FRESH PARSLEY

2 TABLESPOONS CHOPPED FRESH BASIL

FRESHLY GROUND BLACK PEPPER

1. Place a large skillet over medium heat and add the oil.

2. Sauté the bell pepper, onion, and garlic until the vegetables are softened, about 5 minutes.

3. Add the water, corn, and edamame and cook for about 5 minutes, stirring occasionally.

4. Remove the vegetables from the heat and stir in the vinegar, parsley, and basil. Season with the pepper.

5. Serve warm alongside fish, chicken, or pork.

Brussels Sprouts with Lemon

SERVES 4

Brussels sprouts belong high on the Clean Eating food list. They’re packed with protein, although it’s incomplete protein—if you combine Brussels sprouts with whole grains, the result is a complete protein that provides all the amino acids your body needs. Brussels sprouts are also a great source of fiber, vitamin A, folate, calcium, and potassium.

½ CUP WATER

5 CUPS QUARTERED BRUSSELS SPROUTS

SEA SALT AND FRESHLY GROUND BLACK PEPPER

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

1 TABLESPOON FRESHLY SQUEEZED LEMON JUICE

1 TEASPOON LEMON ZEST

1. Put the water and Brussels sprouts in a large skillet over medium heat. Bring to a simmer and cover the skillet.

2. Cook until the Brussels sprouts are tender but still crisp, 5 to 8 minutes. Most of the water should be evaporated. Season with a pinch of the salt and pepper.

3. Increase the heat to medium-high and add the oil to the skillet.

4. Cook without stirring for about 5 minutes, until the Brussels sprouts are lightly caramelized on the underside.

5. Remove the skillet from the heat and stir in the lemon juice and zest. Serve alongside chicken or beef.

Pumpkin with Sage

SERVES 6

Many people use pumpkin only for breads and pies, but it’s also a lovely side dish or main course. Keep in mind that you don’t want to cook the field pumpkins that you buy from a big farm stand or supermarket for carving into Halloween jack-o’-lanterns. Ask your produce seller for good cooking varieties. You can store uncut cooking pumpkins in a cool, dry spot for up to two months.

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE BAKING SHEET

1 (4-POUND) COOKING PUMPKIN, PEELED, SEEDED, AND CUT INTO 1½-INCH CHUNKS

2 TEASPOONS CHOPPED FRESH SAGE LEAVES

SEA SALT AND FRESHLY GROUND BLACK PEPPER

1. Preheat the oven to 450°F.

2. Oil a baking sheet or line it with parchment paper.

3. In a large bowl, toss the pumpkin, 2 tablespoons oil, and sage until well combined.

4. Put the pumpkin mixture on the baking sheet and lightly season with salt and pepper.

5. Bake, stirring once, until the pumpkin is tender and lightly caramelized, about 30 minutes. Serve alongside chicken or pork.

Swiss Chard with Garlic

SERVES 6

Swiss chard isn’t as popular as its dark leafy counterpart, spinach, but it ranks pretty close in nutritional value. Swiss chard contains thirteen different antioxidants, more than 700 percent of the RDA of vitamin K, and more than 200 percent of the RDA of vitamin A. If you buy Swiss chard with colored rather than white stems, discard the stems, because they can be very tough.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

3 GARLIC CLOVES, THINLY SLICED

8 CUPS CHOPPED SWISS CHARD STEMS

12 CUPS ROUGHLY CHOPPED SWISS CHARD LEAVES

1 TABLESPOON HONEY

1 TABLESPOON APPLE CIDER VINEGAR

FRESHLY GROUND BLACK PEPPER

1. Place a Dutch oven or heavy saucepan over medium heat and add the oil and garlic. Sauté until fragrant, 1 to 2 minutes.

2. Stir in the stems and cook for about 5 minutes, stirring occasionally, until softened. Add the leaves and cook, covered, until the leaves are wilted, about 4 minutes.

3. Uncover and cook until all the vegetable liquid has evaporated, about 3 minutes. Stir in the honey and vinegar.

4. Season with the pepper. Serve alongside fish or beef.

Celery Root Puree

SERVES 6

Celery root, or celeriac, tastes like celery, but in its raw state looks like a lumpy, hairy root ball. It’s often crusted with dirt around its roots, so thoroughly wash and scrub it before you cut it. Celeriac is high in fiber and low in cholesterol and saturated fat. It’s also a great source of riboflavin, calcium, vitamin B6, magnesium, phosphorus, potassium, and vitamins A, C, and K.

1 CELERY ROOT, PEELED AND CUT INTO 1-INCH PIECES

2 WHITE POTATOES, PEELED AND CUT INTO 1-INCH PIECES

½ CUP COCONUT MILK

½ TEASPOON NUTMEG

PINCH OF SEA SALT

1. In a large saucepan, put the celery root and potatoes in enough cold water to cover. Bring the water to a boil over medium-high heat, then reduce the heat to a simmer.

2. Cook the vegetables until tender, 15 to 20 minutes.

3. Put the cooked vegetables, coconut milk, and nutmeg in a food processor or blender, and pulse until very smooth.

4. Season with the sea salt and serve alongside chicken or pork.

Eggplant Parmesan Bites

SERVES 4 TO 6

This rich casserole takes a bit of preparation, but it can be made ahead of time and popped into the oven when you want to eat it. Eggplant is often used as a substitute for meat because of its firm, fleshy texture. This method maximizes the effect by soaking up just a little bit of olive oil. You can eat this dish as a main course or a side dish. Eggplant is very good for brain and cardiovascular functioning.

2 EGG WHITES, BEATEN

1 CUP WHOLE-WHEAT BREADCRUMBS

1 TABLESPOON DRIED BASIL

½ TEASPOON DRIED OREGANO

1 EGGPLANT, CUT INTO ½-INCH SLICES

EXTRA-VIRGIN OLIVE OIL FOR DRIZZLING

2 TOMATOES, CHOPPED

2 TABLESPOONS FRESHLY GRATED PARMESAN

1 TABLESPOON CHOPPED PARSLEY, FOR GARNISH

1. Preheat the oven to 400°F.

2. Place a piece of parchment paper or foil on a baking sheet and set aside.

3. In a shallow bowl, add the egg whites.

4. In another shallow bowl, combine the breadcrumbs, basil, and oregano.

5. Dip each slice of eggplant into the egg whites, then dredge it in the breadcrumbs, coating both sides. Put the dredged eggplant on the baking sheet. Lightly drizzle with the oil.

6. Bake for about 5 minutes per side, until lightly golden.

7. Remove the eggplant from the oven and lower the heat to 350°F.

8. Put 4 of the eggplant slices on the bottom of an 8-inch-square baking dish. Sprinkle half of the tomato over the eggplant and lay the remaining eggplant slices over the tomato. Top the second eggplant layer with the remaining tomato, and sprinkle with the Parmesan.

9. Bake for 20 minutes. Serve garnished with parsley.

Sautéed Spinach

SERVES 4

This dish is very simple, but it’s elevated by the addition of nutmeg. The best way to add this warm spice is to grate it fresh off a nutmeg seed. Note that, unlike other spices, nutmeg should not be stored in the freezer. It also loses potency and freshness when exposed to moisture, heat, or direct sunlight.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

4 TEASPOONS MINCED GARLIC

8 CUPS FRESH SPINACH

¼ TEASPOON NUTMEG

1. Place a large skillet over medium-high heat and add the olive oil.

2. Sauté the garlic until it’s fragrant, about 2 minutes.

3. Add the spinach and cook until it’s wilted, about 2 minutes.

4. Season with the nutmeg and serve alongside your favorite protein.

Balsamic Roasted Tomatoes

MAKES 6 CUPS

Jarred sun-dried tomatoes can be expensive, so making your own version in the oven is cheaper and a great way to preserve the goodness of ripe tomatoes. You don’t have to use balsamic vinegar, but it adds a rich, tangy sweetness that’s sublime.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE BAKING SHEET

16 PLUM TOMATOES, CUT INTO WEDGES

1 TABLESPOON BALSAMIC VINEGAR

1 TEASPOON DRIED BASIL

¼ TEASPOON FRESHLY GROUND BLACK PEPPER

PINCH OF SEA SALT

1. Preheat the oven to 200°F.

2. Lightly coat a baking sheet with oil and set aside.

3. Toss the tomatoes, 1 tablespoon oil, vinegar, basil, pepper, and salt in a large bowl until well coated. Arrange the tomatoes, cut side up, on the baking sheet.

4. Roast until tender and chewy, about 8 hours or overnight.

5. Use the roasted tomatoes in just about any recipe to add zing and sweetness, or just munch on them as a snack.

Mushroom Kebabs

SERVES 4

Portobello mushrooms have a meaty texture and rich, earthy flavor. They’re also very large, which makes them ideal for barbecuing. High in fiber and low in fat, they offer a good balance between protein and carbs. Very low in calories, portobellos are perfect for Clean Eating dishes.

1 TABLESPOON BALSAMIC VINEGAR

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL

1 TEASPOON FRESH CHOPPED OREGANO

4 PORTOBELLO MUSHROOMS, QUARTERED

4 WOODEN SKEWERS, SOAKED IN WATER FOR 30 MINUTES

1. In a medium bowl, whisk together the vinegar, oil, and oregano. Add the mushrooms and toss to coat. Marinate in the fridge for at least 60 minutes.

2. Preheat the grill to medium-high.

3. Thread the marinated mushrooms onto the skewers. Grill the mushrooms

5 minutes per side, turning once.

4. Serve alongside beef.

Spicy Grilled Corn on the Cob

SERVES 6

Cayenne pepper gives this corn a nice, hot kick. This spice has been around for more than seven thousand years and has been used for medicinal as well as culinary purposes. Cayenne can actually be a valuable part of a weight-loss plan because it increases your metabolism for as much as twenty minutes after you eat it, helping to burn fat. It’s also heart-friendly and can boost the immune system.

6 SHUCKED FRESH CORN COBS, WITH THE STEM INTACT

2 TEASPOONS UNSALTED BUTTER

FRESH JUICE AND ZEST OF 1 LIME

½ TEASPOON CAYENNE PEPPER

1. Preheat the grill to high heat.

2. Grill the corn, turning, until it chars lightly on all sides, 10 to 12 minutes.

3. Brush the corn with the butter and sprinkle evenly with the juice, zest, and cayenne pepper.

4. Serve immediately alongside your favorite protein.

New Potatoes and Asparagus

SERVES 6

This dish is like spring in a bowl. Tender, tiny potatoes are low in calories, high in fiber, and full of nutrients, especially in the skin. Potatoes have a long history as a healthful food, and were eaten by sailors in the eighteenth century for their vitamin C, which boosts immunity and wards off the vitamin-deficiency disease scurvy. Try to buy your potatoes loose rather than in a bag so you can make sure they’re blemish-free, unbruised, and thin-skinned.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE BAKING SHEET

1 BUNCH FRESH ASPARAGUS, WOODY ENDS SNAPPED OFF AND TENDER STALKS CUT INTO 2-INCH PIECES

1 POUND NEW POTATOES, HALVED

2 GARLIC CLOVES, SLICED THINLY

1 TEASPOON DRIED BASIL

FRESHLY GROUND BLACK PEPPER

1 TABLESPOON CHOPPED FRESH PARSLEY

1. Preheat the oven to 400°F.

2. Lightly coat a baking sheet with oil and set aside.

3. In a large bowl, toss the asparagus, potatoes, 1 tablespoon oil, garlic, and basil. Season with the pepper.

4. Roast the potatoes for 40 to 45 minutes, until tender.

5. Garnish with the parsley and serve alongside your favorite protein.

Roasted Cauliflower

SERVES 4

If you’ve only ever eaten cauliflower blanched, this recipe will be a real eye-opener. Cauliflower is quite easy to overcook, and boiling it can create a mushy, flavorless mess. Roasting cauliflower, by contrast, enhances the earthy taste and keeps it tender-crisp. But if you’re prone to kidney stones or gout, you’ll have to control yourself around this delicious dish: cauliflower contains a substance called purine, which breaks down into uric acid in the body.

1 HEAD CAULIFLOWER, CUT INTO FLORETS

EXTRA-VIRGIN OLIVE OIL FOR DRIZZLING

1 TEASPOON FRESH CHOPPED THYME

FRESHLY GROUND BLACK PEPPER

1. Preheat the oven to 450°F.

2. Line a baking sheet with parchment paper or foil. Put the cauliflower florets on the baking sheet. Drizzle with the oil and sprinkle with the thyme and pepper.

3. Bake for 20 minutes, or until tender. Serve alongside fish, chicken, or pork.

Oven-Baked Zucchini

SERVES 8

Maybe you’ve indulged in a dish of zucchini sautéed in butter until crispy, then covered in melted Parmesan. That stuff sure is delicious, but it’s truly a heart attack on a plate. This healthful version is made in the oven with very little fat. You can taste the zucchini as well as the cheese, a yummy combination that makes Clean Eating fun.

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE BAKING SHEET

3 ZUCCHINI, CUT INTO ½-INCH SLICES

3 YELLOW ZUCCHINI, CUT INTO ½-INCH SLICES

1 TEASPOON MINCED GARLIC

½ TEASPOON FRESHLY GROUND BLACK PEPPER

2 TABLESPOONS FRESHLY GRATED PARMESAN CHEESE

1. Preheat the oven to 350°F.

2. Lightly coat a baking sheet with oil.

3. Put the zucchini, 1 tablespoon oil, garlic, and pepper in a large bowl and toss to combine well.

3. Arrange the vegetable slices on the baking sheet and sprinkle with the Parmesan.

4. Bake for about 15 minutes, until the zucchini has softened and the Parmesan has lightly browned. Serve alongside pork or beef.