Category: Soups, Salads, and Sides

Zucchini and Cornmeal Fritters

Why I like Zucchini Cornmeal Fritters: Grate up your veggies and make them into a fritter and even the pickiest palates will savor their vegetables. My kids that don’t like zucchini love these fritters. They are perfect in the summer when zucchini and basil are abundant or use frozen grated zucchini to make them anytime of the year.

Eggs out, veggies in: Both aquafaba and flax seed bind together like eggs making them a great plant-based option in fritters to help hold together the vegetables as well as increase the nutritional value with additional fiber and omega-3 fatty-acids. Flax seeds are at the top of the superfood list! Additionally, by eliminating the eggs you omit the cholesterol and saturated fat.

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Italian Herb Mini Hasselback Potatoes

Looking for an appetizer everyone will like, is simple and easy to make, inexpensive and looks impressive? Mini Hasselback Potatoes are your answer. Their delicately sliced segments open the potato showing off a beautiful fan and allowing the flavorful herbs, oil and spices to seep deep inside the potato maximizing their effect. These Italian Herb Mini Hasselback Potatoes are incredibly versatile. Eat them as a finger food at your next party, pack them in your lunch or serve them as a superb side dish with your dinner.

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Easy Vegetable Stock

The basis for a great soup is a good stock. This all-vegetable stock comes together easily. Feel free to use onion ends, carrot tops and celery leaves a long with the whole vegetables. All amounts are adjustable, but my one caution is don’t overdue the celery, I find this makes the stock bitter. Feel free to experiment with other fresh herbs.

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Curried Vegetable and Rice Mulligatawny Soup

Why I love this recipe: This vegetable loaded version of a traditional Mulligatawny soup contains everything you need in one bowl- fiber from the abundance of plant foods, plant-based protein from the chickpeas and vegetables, antioxidant rich spices to help cleanse your body, and healthy fat and carbohydrates to satiate your appetite.

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Traditional Argentine Salad

My son lived in Argentina for a few years and learned to make this traditional salad. A version of it is eaten with every main meal along with French bread. It’s inexpensive to make and the ingredients are available year round making it a great everyday go-to salad. Using a mandolin to thinly slice the vegetables makes this salad come together in a snap.
Cabbage is a cruciferous vegetable and, like all cruciferous vegetables, contains a treasure trove of antioxidants and phytonutrients. In fact, eating cabbage reduces the risk of type 2 diabetes according to a recent study, likely a consequence of its high antioxidant content. Cabbage also contains substances known to prevent cancer.
This salad is an all-around great choice and nutritional superstar so the more you eat the better!

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Spiced Lentil Stew

This lentil stew takes your taste buds on a trip around the world- turmeric and coconut milk from Asia, paprika and crushed red pepper from Central America, and basil and tomatoes from Italy. The seasonings blend beautifully into a simple stew with a complex flavor. Not only will your taste buds rejoice but so will your body. Cinnamon tops the list of foods with the most antioxidants and turmeric is regarded as the best anti-inflammatory food with garlic coming in close behind making them a powerful combination for great health. Add in tomatoes with lycopene, lentils packed with protein, fiber and phytonutrients and onions with quercetin and antimicrobial properties and you might just have one of the healthiest meals on the planet! And it tastes oh, so good served over a steaming bowl of rice!

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Apple Pear and Turnip Salad

Highlighting some of the best flavors of fall- apples, pears, turnips and pumpkin pie spices come together to create a light, fresh salad great for any meal. I especially like to eat this salad for breakfast. As cruciferous vegetables (related to broccoli, cauliflower and kale) turnips rank among the world’s healthiest foods making them an ideal addition to a whole food, plant based diet. Raw turnips have a mild, spicy flavor which make them pair well with sweet and juicy apples and pears. The ratios of apples, pears and turnips can be adjusted to suit personal taste preferences.

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Maple Glazed Brussels Sprouts with Walnuts

Celebrated as nutritional superstars, Brussels sprouts can taste truly delicious or unquestionably terrible. Like all cruciferous vegetables, they are prized for their glucosinolate content which helps the body create a variety of cancer protective substances. In fact, Brussels sprouts rank among the highest for glucosinolate content.
For best results, start with fresh Brussels sprouts and slice in half from the stem to the top creating two symmetrical pieces. Next, either steam the sprouts over boiling water or toss them with oil and roast them at 425 degrees. Brussels sprouts are done when crisp tender. The maple syrup and lime juice in this recipe cut the bitter flavor and the nuts complement them perfectly. Caution: Do not overcook! Do not use frozen Brussels sprouts! No one likes mushy sprouts!

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Plant based wedge salad with orange peanut dressing

Traditional wedge salads feature bacon and blue cheese resulting in a high calorie salad with very little nutritional value. Swapping out the bacon with broccoli and a flavorful orange peanut sauce for the blue cheese transforms a simple wedge of iceberg into a masterpiece in which both your taste buds and your heart will rejoice. This crisp, flavorful wedge salad will become one of your favorite go-to meals for a quick and healthy plant based lunch. The orange peanut dressing and cilantro bring in the flavors of Thailand.

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