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VEGETABLE RECIPES

Desserts

Dressings

Salads / Appetizers

Beverages

Soups

Vegetables

Seafood

Beef

Chicken

Cabbage Rice/Noodle Alternative

Instructions

• ½ - 1 head of cabbage finely

    chopped into rice sized or

    noodle size pieces

• Your choice of spices

• 1 cup chicken, vegetable

    broth or water

In a large frying pan sauté cabbage with a little water (vegetable or chicken broth may be substituted) and liquid ingredients

Add spices and cook until cabbage is tender adding water as necessary.

Add ground beef or chicken to the spiced cabbage if desired.

Makes 2 or more servings (1 vegetable)

 

Mexican style

1 cup chicken or vegetable broth

2 tablespoons minced onion

1 clove of garlic crushed and minced

¼ teaspoon Mexican oregano

¼ teaspoon cayenne pepper or to taste

Dash of cumin to taste

Fresh chopped cilantro

Salt and pepper to taste

 

Italian style

1 cup chicken or vegetable broth

¼ teaspoon fresh or dried oregano

¼ teaspoon dried basil or 5 leaves fresh basil rolled and sliced

2 tablespoons minced onion

1 clove garlic crushed and minced

Salt and pepper to taste

 

Indian style

½ teaspoon curry

2 tablespoons minced onion

1 clove garlic crushed and minced

¼ teaspoon cumin

Salt and pepper to taste

 

Oriental style

½ teaspoon ginger

3 tablespoons Bragg’s liquid aminos

2 tablespoons lemon juice

3 tablespoons orange juice (optional)

2 tablespoons chopped onion

1 clove garlic crushed and minced

Garlic and Onion Spiced Chard

Instructions

• 4-6 cups swiss or red chard

• 1 tablespoon apple cider

    vinegar

• ½ cup vegetable, chicken

    broth or water

• 4 tablespoons lemon juice

    to taste

• 6 cloves of garlic chopped

• 2 tablespoons chopped

    onion

• ½ teaspoon garlic powder

• Salt and pepper to taste

In a frying pan add chard, water, onion, garlic and spices to the water and liquid ingredients and sauté for 5 minutes or to desired level of doneness.

Sprinkle with lemon and salt and pepper to taste

Makes 1-2 servings (1 vegetable)

Cold Chicory Salad

Instructions

• Chopped fresh chicory

• 2 teaspoons apple cider

    vinegar

• 1 tablespoon Bragg’s liquid

    aminos

• 1 tablespoon lemon juice

• Salt and pepper to taste

Chop chicory very fine. Stir in apple cider vinegar and lemon juice. Add salt and fresh ground black pepper to taste.

Enjoy as a side dish or cool salad.

Makes 1 serving (1 vegetable)

 

Phase 2 variations: Add tomatoes and chopped fresh mint or mix in a little orange juice. Add finely minced red onion and garlic or chopped apple and stevia.

 

Phase 3 modifications: Add a little olive, walnut, or hazelnut oil. Sprinkle with 1 tablespoon chopped walnuts and feta cheese. 

Caramelized Onion Garnish

Instructions

• ½ large onion cut into fine

    rings

• 4 tablespoons lemon juice

• Vanilla stevia to taste

• Small amount of water as

    needed

• Pinch of salt

Preheat skillet. Add small amount of water to bottom of pan and add lemon juice and stevia.

Add onion rings and stevia and cook quickly periodically deglazing the pan with a little

more water to create a sweet caramel sauce. Serve immediately over steak or chicken.

Spoon any remaining sauce created by deglazing over the top.

Can be served chilled and added as a topping to salads.

Makes 4 servings

Savory Baked Red Onion Garnish

Instructions

• ½ red onion cut into rings

• ¼ cup apple cider vinegar

• 2 tablespoons lemon juice

• 1 bay leaf or pinch of bay

    leaf powder

• 1 clove garlic crushed and

    minced

• Pinch of dried basil and

    oregano (optional)

• Salt and pepper to taste

• Small amount of water

Put onion in a baking dish with apple cider vinegar, water, and spices.

Bake at 375 for 10 minutes.

Serve hot over beef or chicken or chill and add to salads.

Can also be sautéed in a small frying pan deglazing periodically.

Makes 4 servings

 

Phase 2 variations: substitute a sprinkle of rosemary, tarragon or dill instead of other spices. Or sprinkle with organic poultry seasoning.

 

Phase 3 modifications: Brush with olive oil before baking or sauté with browned butter and spices. Top with fresh grated parmesan or Romano cheese. Try baked, topped with a slice of provolone or mozzarella cheese.

Garlic Spinach

Instructions

• Spinach

• ½ cup chicken broth or

    water

• 2 tablespoons lemon juice

• 2 tablespoons minced onion

• 2 cloves garlic crushed and

    minced

• ¼ teaspoon onion powder

• Pinch red pepper flakes

Sauté the onion and garlic lightly in frying pan with a little water and lemon juice until soft.

Add fresh garlic and spices. Stir in fresh spinach leaves and cook lightly.

Serve with your favorite chicken or fish dish.

Makes 1-2 servings (1 vegetable)

Saffron Cabbage

Instructions

• Chopped cabbage (½ head)

• 1 cup chicken broth or

    water

• 2 tablespoons onion finely

    chopped

• 1 clove garlic crushed and

    minced

• Pinch of saffron powder or

    threads softened in water

    and made into a paste.

• 1/8 teaspoon turmeric

• Dash of mustard powder

• Salt and pepper to taste

In a large frying pan, heat chicken broth and spices. Add cabbage and cover pan with a lid.

Cook cabbage until tender adding water if necessary to keep from burning and coating with the spice mixture.

Serve hot with chicken or chilled for a cool salad.

Makes 1-2 servings (1 vegetable)

Radish Relish

Instructions

• 6-7 large red radishes

• 3 tablespoons of apple cider

    vinegar

• Dash of garlic powder

• Dash of onion powder

• Salt and pepper to taste

• Stevia to taste (optional)

Combine liquid ingredients with powdered spices.

Finely dice radishes and marinate in liquid mixture for 1-3 hours or overnight.

Use as a topping on your protein servings or as a side dish.

Makes 1-2 servings (1 vegetable)

Indian Spiced Spinach

Instructions

• Spinach

• 2 tablespoons minced onion

• ¼ cup chicken broth or

    water

• 1/8 teaspoon cumin

• 1/8 teaspoon paprika

• 1/8 teaspoon turmeric

• Pinch of fresh grated ginger

• Pinch of ground coriander

• Salt and pepper to taste

Sauté spices in chicken broth with onion.

Add spinach and stir gently until cooked. (substitute ¼ teaspoon garam masala for dry spices)

Variations: add chicken or shrimp.

Makes 1-2 servings (1 vegetable)

 

Phase 3 modifications: Add melted butter or ghee. Stir in chunks of paneer cheese to make palak paneer, a traditional Indian dish. 

Baked Celery

Instructions

• Celery

• ½ cup beef, chicken broth, or

    water

• 2 tablespoons lemon juice

• 2 tablespoons Bragg’s liquid

    aminos

• 2 tablespoons chopped

    onions

• 1 clove fresh chopped garlic

• 1 bay leaf

• Pinch of red pepper flakes

• Paprika to taste

• Salt and pepper to taste

Chop up celery into sticks and arrange in a baking dish.

Dissolve spices in liquid ingredients and pour over the celery.

Bake in 375 degree oven in until soft and lightly brown on top.

Serve with the juices and sprinkle with paprika.

Add salt and pepper to taste.

Makes 1-2 servings (1 vegetable)

Chilled Tomato Salad

Instructions

• Chopped tomatoes

• ¼ cup apple cider vinegar

• 1 tablespoon green onion

    sliced

• 1 garlic clove crushed and

    minced

• Dash of mustard powder

• ¼ teaspoon basil

• 1/8 teaspoon thyme

• 1/8 teaspoon marjoram

• Salt and pepper to taste

Combine apple cider vinegar with spices.

Pour over tomato chunks or slices.

Marinate and chill for 1 hour before serving.

Makes 2 servings (1 vegetable)

 

Phase 3 modifications: Add olive oil or mayonnaise, mix in small slices of Swiss or crumbled feta cheese and sliced green olives.

Grilled Asparagus with Rosemary Lemon Sauce

Instructions

• Asparagus

• Juice of ½ lemon with rind

• 1 tablespoon Bragg’s liquid

    aminos

• 1 clove garlic crushed and

    minced

• ¼ teaspoon rosemary

• Dash of garlic powder

• Dash of onion powder

• Salt and pepper to taste

• Cayenne pepper to taste

Marinate asparagus in lemon, garlic, salt, cayenne pepper and Braggs.

Steam or grill asparagus spears to desired level of doneness.

In a small saucepan place remaining lemon marinade along with lemon rind, ½ cup water, spices and cook until pulp starts to come out.

You may add a little stevia if you wish for added sweetness.

Reduce liquid by half. Remove lemon rind and pour over grilled asparagus.

Garnish with lemon wedges and salt and pepper to taste.

Makes 1 serving (1 vegetable)

Pickled Beet Greens

Instructions

• Beet greens

• ¼ cup apple cider vinegar

• 1 tablespoon lemon juice

• 1 tablespoon Bragg’s amino

    acids

• 1 clove garlic crushed and

    sliced

• 2 tablespoons minced onion

• ¼ teaspoon red pepper

    flakes or to taste

• Salt and pepper to taste

• Stevia to taste (optional)

Combine liquid ingredients and spices.

Pour over beet greens and cook for 5-10 minutes stirring occasionally to mix spices.

Add water as necessary.

Serve hot or cold.

Makes 1 or more servings (1 vegetable)

 

Phase 3 modifications: Add 2 tablespoons of crumbled bacon to the greens for added flavor. 

Roasted Fruit and Vegetable Kabobs

Instructions

• 1 apple cut into large

    chunks

• ¼ onion cut into 1 inch

    petals

• 1 tomato cut into chunks

• 1 tablespoon apple cider

    vinegar

• 1 tablespoon lemon juice

• ½ teaspoon crushed mint

    leaves

• ½ teaspoon crushed cilantro

    leaves

• Pinch of allspice

• Stevia to taste

Marinate fruit and vegetables in lemon juice and vinegar with stevia and spices in the refrigerator for 20 minutes or more.

Soak wooden skewers in water for five minutes.

Layer chopped apple, onion petals, and tomato alternately on to skewers.

Place on grill for 5-8 minutes or until desired level of doneness.

Top with herbs and serve with lemon wedges.

Makes 1 serving (1 fruit, 1 vegetable)

Hot Pickled Red Cabbage

Instructions

• Red cabbage

• 1 apple diced

• ½ cup apple cider vinegar

• ¼ cup water

• 2 tablespoons Bragg’s liquid

    aminos

• 2 tablespoons chopped red

    onion

• 1 clove garlic crushed and

    minced

• A pinch of red pepper flakes

• Salt and pepper to taste

Slow cook cabbage and apples in water, apple cider vinegar.

Add spices and chopped onion, and garlic, and stevia.

Add salt and pepper to taste.

Serve hot or cold.

Makes 2 serving (1 vegetable, 1 fruit)

Hot Peppered Chicory

Instructions

• Chicory

• Salt and pepper to taste

• 2 tablespoons lemon juice

• ¼ cup vegetable broth or

    water

Mince the chicory.

In a small saucepan add chicory to broth and add lemon juice, salt and pepper.

Cook for 3-5 minutes and serve hot.

Makes 1 or more servings (1 vegetable)

 

Phase 3 modifications: Add a little butter or olive oil or omit the lemon juice and add a small amount of half and half or cream cheese. Top with grated parmesan cheese or mix in crumbled feta cheese.

Fennel with Herbs

Instructions

• Fennel bulbs

• ½ cup vegetable broth or

    water

• 2 tablespoons lemon juice

• Your choice of marinade or

    dressing

Thoroughly wash and trim fresh fennel.

Cook the fennel for several minutes in a little water or vegetable broth adding pepper, lemon, salt and fresh or dried herbs.

Try Italian style or toss with Spicy Cajun or Dill Dressing.

Cook until the bulb portion is tender and delicious.

Fennel may also be grilled on the barbeque.

Makes 1 or more servings (1 vegetable)

 

Phase 3 modifications: Drizzle with melted butter or olive oil. Fennel has a slight licorice taste and goes well with fish

Herbed Asparagus

Instructions

• Generous serving of  

    Asparagus

• ½ cup vegetable, chicken

    broth, or water

• 2 tablespoons lemon juice

• 1 clove of garlic crushed

    and minced

• 1 tablespoon minced onion

• 1 teaspoon organic Italian

    herb mix

• Water as needed

Lightly sauté chopped onion, garlic and herbs in the chicken broth for about one minute.

Add the asparagus and cook until tender.

Top with herbed sauce (add a little powdered garlic and onion for a thicker sauce).

Garnish with parsley and lemon wedges.

Makes 1 or more servings (1 vegetable)

 

Phase 3 modifications: Add a splash of white wine. Stir in cold cubes of butter whisking gently to create a butter sauce or omit the lemon juice and stir in ¼ cup cream or half and half. Add a few capers and top with fresh herbs. 

Roasted Tomato with Onion

Instructions

• 4 thin whole slices of onion

• 4 thick cut tomato slices

• 1-2 cloves of garlic sliced

• 2 leaves fresh basil rolled

    and sliced

• Sprinkle of dried or fresh

    oregano

• Salt and black pepper to

    taste

• Stevia to taste (optional)

• Squeeze of lemon juice

Lay out slices of onion rings intact.

Salt and pepper the onion and sprinkle with lemon juice.

Lay a few slices of basil and garlic on top of the onion.

Top onion slices with a slice of tomato.

Top the tomato with remaining basil and garlic.

Bake at 375 for 10-15 minutes or until desired level of doneness.

Sprinkle with lemon juice and salt and pepper to taste.

Makes 4 servings (1 vegetable)

Spiced Beet Greens

Instructions

• Beet greens

• ¼ cup chicken broth or

    water

• 4 tablespoons lemon juice

• 2 cloves of garlic crushed

    and minced

• ¼ teaspoon paprika

• Pinch of cumin

• Pinch of lemon zest

• Salt and pepper to taste

Combine spices in liquid ingredients.

Lightly sauté beet greens in spice mixture.

Serve hot and garnish with lemon and fresh ground black pepper.

 

Phase 3 modifications: Top with 1 tablespoon of crushed pecans. 

Chilled Pesto Tomato Salad

Instructions

• 2 medium tomatoes or 3

    Roma tomatoes sliced.

• 3 leaves of fresh basil rolled

    and sliced

• Savory red onion or

    caramelized onion garnish

• 1-2 cloves of garlic minced

• 2 tablespoons lemon juice

• 2 tablespoons caper juice

• 1 tablespoon of apple cider

    vinegar

Toss fresh tomatoes with spices and vinegar and coat completely.

Marinate for at least 1 hour.

Top with onion garnish and serve.

1-2 servings (1 vegetable or fruit)

 

Phase 3 modifications: Layer sliced tomatoes with fresh mozzarella cheese to make a Caprese salad.

Brush with olive oil.

 
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