VEGETABLE DISHES
• Braised Eggplant and Tomatoes
• Grilled Eggplant Pesto Stack
• Roasted Balsamic Brussels Sprouts with Pecans
• Roasted Beets with Oranges and Onions
• Rosemary-Roasted Acorn Squash
• Sautéed Mustard Greens and Red Peppers
• Swiss Chard with White Beans and Bell Peppers
Braised Eggplant and Tomatoes
Eggplant and tomatoes are classic companions in Greek, Italian, and French foods. This thick vegetarian ragù is delicious enough to eat over crusty bread, grain, or pasta. Getting your daily allowance of vegetables is easy with a dish like this.
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• 1 large eggplant, peeled and diced • Pinch sea salt • 1 (15-ounce) can chopped tomatoes and juices • 1 cup chicken broth |
• 2 garlic cloves, smashed • 1 tablespoon Italian seasoning • 1 bay leaf • Sea salt and freshly ground pepper, to taste |
Cut the eggplant, and salt both sides to remove bitter juices. Let the eggplant sit for 20 minutes before rinsing and patting dry.
Dice eggplant.
Put eggplant, tomatoes, chicken broth, garlic, seasoning, and bay leaf in a large saucepot.
Bring to a boil and reduce heat to simmer.
Cover and simmer for about 30–40 minutes until eggplant is tender. Remove garlic cloves and bay leaf, season to taste, and serve.
Serves 4.
Caramelized Root Vegetables
Cooking the vegetables in this recipe slowly will allow them to develop color and sweetness without burning. Don’t skip the seasonings—spices have nutrients and antioxidant power.
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• 2 medium carrots, peeled and cut into chunks • 2 medium red or gold beets, cut into chunks • 2 turnips, peeled and cut into chunks • 2 tablespoons olive oil • 1 teaspoon cumin |
• 1 teaspoon sweet paprika • Sea salt and freshly ground pepper, to taste • Juice of 1 lemon • 1 small bunch flat-leaf parsley, chopped |
Preheat oven to 400 degrees.
Toss the vegetables with the olive oil and seasonings.
Lay in a single layer on a sheet pan, cover with lemon juice, and roast for 30–40 minutes, until veggies are slightly browned and crisp.
Serve warm, topped with the chopped parsley.
Serves 6.
Grilled Eggplant Pesto Stack
This pretty stack is inspired by the flavors of Italy. Making pesto is a cinch, although the store-bought variety will work if you’re looking to make this dish fast. Eggplant is hearty enough to be a great meat substitute.
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For the pesto: • 1 large bunch basil, or 1 cup tightly packed basil leaves • 1/2 cup pine nuts, toasted • 2–3 cloves garlic • Juice of 1 lime • 3/4 cup olive oil • 1/2 cup freshly grated, lowfat Parmesan cheese • Sea salt and freshly ground pepper, to taste |
For the eggplant: • 1 medium eggplant, sliced into 1/2-inch thick slices • 2 tablespoons olive oil |
Make the pesto:
Put the basil, pine nuts, garlic, and lime juice in a food processor, and pulse until a thick paste.
Continue to pulse and slowly drizzle in the olive oil until creamy. Fold in the cheese unless you plan to freeze the pesto.
Season with sea salt and freshly ground pepper.
Make the eggplant:
Preheat a grill to medium-high heat.
Salt the eggplant and let rest for 20 minutes to get the bitter juices out. Rinse the eggplant and pat dry with a paper towel.
Brush the eggplant with 2 tablespoons olive oil, and lay on the grill.
Grill for 5–6 minutes per side, until the eggplant is lightly charred but still firm.
To serve, layer the grilled eggplant with the pesto on individual plates.
Serves 4.
Grilled Vegetables
Grilling vegetables instead of burgers or steaks is a great way to enjoy that smoky barbecue flavor without all the fat and calories. Eating as well as cooking outdoors—dining alfresco—adds to the enjoyment of your meal, a key component of the diet. As this dish proves, less fat doesn’t have to mean less flavor. Here, balsamic vinegar adds pizzazz to a variety of grilled vegetables. Feel free to substitute vegetables.
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• 4 carrots, peeled and cut in half • 2 onions, quartered • 1 zucchini, cut into 1/2-inch rounds • 1 red bell pepper, seeded and cut into cubes |
• 1/4 cup olive oil • Sea salt and freshly ground pepper, to taste • Balsamic vinegar |
Heat the grill to medium-high.
Brush the vegetables lightly with olive oil, and season with sea salt and freshly ground pepper.
Place the carrots and onions on the grill first because they take the longest. Cook the vegetables for 3–4 minutes on each side.
Transfer to a serving dish, and drizzle with olive oil and balsamic vinegar.
Serves 4.
Mushroom-Stuffed Zucchini
Fresh zucchini and mushrooms seasoned with garlic, olive oil, parsley, and Italian herbs and spices hardly seems like diet food. These mushroom-stuffed zucchini boats make an easy and impressive dish that is low in calories but still filling. Serve with a piece of fish, or serve alone for lunch.
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• 2 tablespoons olive oil • 2 cups button mushrooms, finely chopped • 2 cloves garlic, finely chopped • 2 tablespoons chicken broth • 1 tablespoon flat-leaf parsley, finely chopped |
• 1 tablespoon Italian seasoning • Sea salt and freshly ground pepper, to taste • 2 medium zucchini, cut in half lengthwise |
Preheat oven to 350 degrees.
Heat a large skillet over medium heat, and add the olive oil. Add the mushrooms and cook until tender, about 4 minutes. Add the garlic and cook for 2 more minutes.
Add the chicken broth and cook another 3–4 minutes.
Add the parsley and Italian seasoning, and season with sea salt and freshly ground pepper.
Stir and remove from heat.
Scoop out the insides of the halved zucchini and stuff with mushroom mixture.
Place zucchini in a casserole dish, and drizzle a tablespoon of water or broth in the bottom.
Cover with foil and bake for 30–40 minutes until zucchini are tender. Serve immediately.
Serves 2.
Roasted Balsamic Brussels Sprouts with Pecans
This is a terrific recipe for those who say they don’t like Brussels sprouts, as roasting them brings out their sweetness. The vinegar helps by adding a tart flavor as well, and will make getting your daily requirement of vegetables a breeze. Substitute walnuts or almonds for the pecans, if you prefer.
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• 20–25 medium-sized Brussels sprouts, quartered • 2 tablespoons olive oil • 1 tablespoon balsamic vinegar |
• Sea salt and freshly ground pepper, to taste • 1/4 cup chopped pecans, toasted |
Preheat oven to 400 degrees.
Spread sprouts on a single layer on a baking sheet.
Drizzle with olive oil, vinegar, sea salt, and freshly ground pepper. Roast for 15–20 minutes until tender and caramelized.
Top with the toasted pecans and serve.
Serves 4.
Roasted Beets with Oranges and Onions
When combined with the oranges in this dish, roasted beets become extra sweet and special. Beets are a great source of phytonutrients, so finding more ways to enjoy them will also boost your health. For a hearty lunch, top the salad with crumbled feta or goat cheese.
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• 4 medium beets, trimmed and scrubbed • Juice and zest of 2 oranges • 1 red onion, thinly sliced • 2 tablespoons olive oil |
• 1 tablespoon red wine vinegar • Juice of 1 lemon • Sea salt and freshly ground pepper, to taste |
Preheat oven to 400 degrees.
Wrap the beets in a foil pack and close tightly. Place them on a baking sheet and roast 40 minutes until tender enough to be pierced easily with a knife.
Cool until easy to handle.
Combine the beets with the orange juice and zest, red onion, olive oil, vinegar, and lemon juice.
Season with sea salt and freshly ground pepper to taste, and toss lightly. Allow to sit for about 15 minutes for the flavors to meld before serving.
Serves 6.
Rosemary-Roasted Acorn Squash
When roasted at high heat, the skin of acorn squash becomes soft, tender, and edible. Meanwhile, the benefits of rosemary are many: it is thought to stimulate the immune system, increase circulation, and improve digestion.
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• 1 acorn squash • 2 tablespoons honey • 2 tablespoons rosemary, finely chopped |
• 2 tablespoons olive oil • Sea salt, to taste |
Preheat oven to 400 degrees.
Cut squash in half, and clean out the seeds. Slice each half into 4 wedges.
Mix honey, rosemary, and olive oil.
Lay squash on baking sheet, and sprinkle each slice with a bit of the mixture and a touch of sea salt.
Turn over and sprinkle other side.
Bake for 30 minutes or so until squash is tender and slightly caramelized, turning each slice over halfway through.
Serve immediately.
Serves 4.
Sautéed Crunchy Greens
If you’re looking for a super-low-calorie dish, you can’t go wrong with greens. There is no other food that is as low calorie and nutrient dense, so enjoy! Plus, the sunflower seeds included in this dish are high in vitamins B1 and E, manganese, copper, tryptophan, magnesium, selenium, and more.
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• 3 tablespoons olive oil • 2 cloves garlic, minced • 2 large bunches Swiss chard or kale, sliced, stems removed |
• Juice of 1/2 lemon • Sea salt and freshly ground pepper, to taste • 3 tablespoons sunflower seeds |
In a large skillet, heat the olive oil, and add the garlic on medium heat. Sauté for about a minute, and add the Swiss chard.
Cook until wilted, about 2 more minutes.
Add the lemon juice, sea salt and freshly ground pepper to taste, and sunflower seeds.
Serve and enjoy!
Serves 4.
Sautéed Mustard Greens and Red Peppers
Greens are considered to be one of the keys to the longevity of the inhabitants of Crete. Sautéing them and flavoring them simply will add to your enjoyment of eating them. Add a pinch of red chili flakes if you want a bit more spice in this scrumptious veggie delight.
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• 1 tablespoon olive oil • 1/2 red pepper, diced • 2 cloves garlic, minced • 1 bunch mustard greens |
• Sea salt and freshly ground pepper, to taste • 1 teaspoon white wine vinegar |
Heat olive oil in a large saucepan over medium heat. Add bell pepper and garlic, and sauté for 1 minute, stirring often.
Add greens to pan and immediately cover to begin steaming. Set a timer for 2 minutes.
After 1 minute, lift lid and stir greens well, then immediately put lid back on for remaining minute. Remove the lid, season with sea salt and freshly ground pepper, sprinkle with vinegar, and serve.
Serves 4.
Stuffed Bell Peppers
Red bell peppers have more nutrients than green or yellow peppers, including plenty of vitamin C and carotenoids, and their nutritional value is best when they are not subjected to high heat. If you’ve already had your dairy allowance for the day, simply omit the cheese.
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• 3/4 cup feta cheese • 1/2 cup low-salt olives, pitted • 1/2 cup plain Greek yogurt • 1/4 cup minced onion • 1/4 cup olive oil |
• 1 teaspoon thyme, finely chopped • 1/2 teaspoon dried dill weed • 6 bell peppers, seeded, cored, and cut in half lengthwise |
Combine all the ingredients except the bell peppers in a food processor. Pulse for 30 seconds, or until blended.
Carefully spoon the mixture into the bell peppers.
Refrigerate for up to 4 hours. Drizzle with olive oil before serving.
Serves 6.
Stuffed Cucumbers
Cucumbers contain a lot of water and also have antioxidant and anti-inflammatory properties. This juicy summer treat makes a great side dish or snack.
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• 1 English cucumber • 1 tomato, diced • 1 avocado, diced • Dash of lime juice |
• Sea salt and freshly ground pepper, to taste • Small bunch cilantro, chopped |
Cut the cucumber in half lengthwise and scoop out the flesh and seeds into a small bowl.
Without mashing too much, gently combine the cucumber flesh and seeds with the tomato, avocado, and lime juice.
Season with sea salt and freshly ground pepper to taste.
Put mixture back into cucumber halves and cut each piece in half. Garnish with the cilantro and serve.
Serves 2.
Swiss Chard with White Beans and Bell Peppers
Greens and beans are traditionally paired together in Italian cuisine. Beans are cheap, nutritional powerhouses that fill you up. Use a red bell pepper whenever possible in recipes that call for bell peppers; they are riper and have more nutrients.
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• 2 tablespoons olive oil • 1 medium onion, chopped • 1 bell pepper, diced • 2 cloves garlic, minced • 1 large bunch of Swiss chard, tough stems removed, cut into bite-size pieces |
• 2 cups white beans, cooked • Sea salt and freshly ground pepper, to taste |
Heat the oil in a large skillet over medium-high heat. Add the onion and pepper and cook for 5 minutes until soft.
Add the garlic, stir, and add the Swiss chard. Cook for 10 minutes until greens are tender.
Add the beans, stir until heated through, and season with sea salt and freshly ground pepper.
Serve immediately.
Serves 4.
Vibrant Green Beans
These green beans make a delicious addition to roasted meats and are a great alternative to bland, green bean dishes. If you prefer, use lemon juice in place of the wine. Whenever possible, use fresh green beans.
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• 2 tablespoons olive oil • 2 leeks, white parts only, sliced • Sea salt and freshly ground pepper, to taste • 1 pound fresh green string beans, trimmed |
• 1 tablespoon Italian seasoning • 2 tablespoons white wine • Zest of 1 lemon |
Heat the olive oil over medium heat in a large skillet.
Add leeks and cook, stirring often, until they start to brown and become lightly caramelized.
Season with sea salt and freshly ground pepper.
Add green beans and Italian seasoning, cooking for a few minutes until beans are tender but still crisp to the bite.
Add the wine and continue cooking until beans are done to your liking and leeks are crispy and browned.
Sprinkle with lemon zest before serving.
Serves 6.