Roasted Red Cabbage and Brussels Sprouts

Cruciferous vegetables (cabbage, Brussels sprouts, broccoli, cauliflower) have powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit and protect your body from cancer. The color in red cabbage comes from flavonoids called anthocyanins which improve memory, digestion and heart health.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”ITCs (natural chemical compounds) in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. They enhance defenses against bacterial infections and have natural antimicrobial effects that can be utilized to boost natural cellular defenses. Certain ITCs detoxify and/or remove carcinogenic compounds and kill cancer cells.. ” short_quote=”natural chemical compounds in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. “]

Versatile

  • Makes a great side dish to roasted fish, pork tenderloin, or meatloaf
  • Make it into an entrée over quinoa topped with sunflower or pumpkin seeds and a tahini salad dressing
  • Turn leftovers into breakfast with an poached or hard-boiled egg on top
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus

Variations:

  • Broccoli or cauliflower instead of Brussels sprouts
  • Green cabbage instead of red cabbage
  • Sweet potatoes instead of the potatoes, OR a mix of both
  • Add turnips
  • Change out the spices: oregano and basil for Mediterranean seasons, cumin and chili for Mexican
  • Add fresh chopped herbs after roasting – cilantro, parsley, dill or basil
Sheet Pan Purple Cabbage Brussels Sprouts
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Servings
4 - 6 servings
Servings
4 - 6 servings
Sheet Pan Purple Cabbage Brussels Sprouts
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Servings
4 - 6 servings
Servings
4 - 6 servings
Ingredients
Adjust servings: servings
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Instructions
  1. Pre-heat oven to 425 F. Brush a large sheet pan with olive oil
  2. Wash and drain Brussels sprouts. Trim ends and cut in half. Place on sheet pan.
  3. Add sliced cabbage, chopped onion, potatoes, garlic, and olive oil. Toss well on the sheet pan.
  4. Sprinkle chili powder, paprika, cayenne, salt and pepper over the vegetables and toss again to spread the seasonings.
  5. Place sheet pan in the oven and cook 12 minutes. Remove and toss then cook another 12 – 15 minutes.
Recipe Notes

Adapted from
https://www.okcveggie.com/home/parmesan-purple-cabbage-fingerling-potatoes-brussels-sprouts-hash

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Delicious, Nutritious Cauliflower Mashed Potatoes

I’m not a fan of mashed potatoes, I find them bland, boring and devoid of the nutrient value I aim for in my food. But my family loves them. Happily, I’ve found a way to make mashed potatoes AND meet my delicious, nutritious desires. When I discovered I could get extra meals out of them, I became a fan.

This recipe uses half cauliflower and half potatoes. Cauliflower belongs to the GBOMB (Greens Beans, Onions, Mushrooms, Berries, Seeds/Nuts) group, the most nutrient-dense foods. Add sautéed spinach, or leeks or mushrooms (also GBOMBS) and voila! We get extra nutrition, color and happy taste buds.

We tend to think of butter as something to be avoided, but in moderate amounts now and again, it can even be good for us. Essential fats help absorb the nutrients in plants.

Gosh, there are so many ways to do this.

Variations
• Vegan: use almond or oat milk and skip the butter.
• Spinach: sauté 5 oz spinach in 1 tablespoon olive oil until it begins to wilt, add 1 teaspoon minced garlic, mixing occasionally, cook another 2 minutes
• Mushroom and Leeks: Slice 2 leeks and 8 oz mushrooms, sauté in olive oil until tender and mix into mashed potatoes and cauliflower
• Rosemary: add 2 tablespoons fresh rosemary, finely chopped

Make sure to make enough for leftovers to use for breakfast:

Skinny Fitalicious: Mashed Potato Muffins a great gluten-free breakfast option. I add 1 cup of chopped veggies such as spinach, broccoli, red bell pepper.

Mashed Potato Waffles

Or for a quick dinner:

Mashed Potato and Omelet with a big green salad tossed with pumpkin seeds or chopped nuts

Cooktoria: Mashed Potato Mushroom Quesadillas another quick dinner option; I reduce the cheese to 1/2 cup and add chopped greens (spinach, kale, swiss chard). Add  chopped poblano peppers or red bell peppers for more nutrients and flavor . Yum!

Delicious, Nutritious Cauliflower Mashed Potatoes
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Servings
4 servings
Servings
4 servings
Delicious, Nutritious Cauliflower Mashed Potatoes
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. If organic, scrub the potatoes then cut large cubes. If not organic, peel the potatoes.
  2. Cut the cauliflower into pieces about the same size as potato pieces.
  3. Place potatoes in a pot and cover with about 2 inches of cold water; place pot on medium-high heat.
  4. Stir in 1 teaspoon salt and bring to a boil. Reduce heat and simmer for about 10 minutes.
  5. Add the cauliflower pieces and cook another 5 – 8 minutes. Test with a fork. When tender remove from heat.
  6. Drain potato and cauliflower in a strainer.
  7. Place back in the pot, mash with a potato masher, adding butter and milk. Adjust butter and milk to your preference.
  8. Season with salt and pepper.
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Eggplant Ragu on Quinoa

Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!

I serve it over CMF Quinoa, or if time allows, I make quinoa “cakes”. The quinoa cakes are a great breakfast option, so I make enough go have for dinner and breakfast: topping them with eggplant ragu in the evening and later in the week with defrosted mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.

The smoked mozzarella gives this dish a unique, gourmet flavor, but it’s delicious with fresh mozzarella as well. Another delicious alternative is fresh Bulgarian-style feta cheese (I add the feta just before serving). I’ve also made this without cheese.

The colors are so pretty, it’s a nice meal for dinner guests. Here are a couple of menu ideas:

Appetizer
White Bean Dip with Rosemary (or other CMF hummus/bean dip) with veggie sticks (carrot, bell pepper, celery etc) and pita or tortilla chips.

Main Course
Rosemary Pork Tenderloin

OR Broiled Chicken Breasts with Artichoke Hearts

OR broiled fish fillets with lemon

Any spinach-based CMF salads. It’s especially nice with the Spinach and Orange Salad giving the meal a Mediterranean flair. Or the Greens Edamame Salad for a more international fusion-style.

Dessert
Zucchini Brownies or Epicurious: Raspberry Buttermilk Cake.

Eggplant Ragu on Quinoa
Print Recipe
Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!
Servings
4 servings
Servings
4 servings
Eggplant Ragu on Quinoa
Print Recipe
Who knew eggplant could be yummy? It’s probably my least favorite vegetable, but this recipe makes an un-favorite veggie into a delicious meal!
Servings
4 servings
Servings
4 servings
Ingredients
Quinoa Cakes
Adjust servings: servings
Units:
Instructions
Eggplant Ragu
  1. Make CMF Quinoa. While quinoa is cooking make eggplant ragu.
  2. Heat olive oil in large heavy skillet until it begins to shimmer. Add eggplant, onion, garlic, oregano, and 1/4 teaspoon each of salt and cook over medium heat, covered, stirring occasionally, until softened, about 5 minutes.
  3. Stir in tomatoes, roasted peppers, and water and simmer, covered, stirring occasionally, until eggplant is very tender and mixture is thick about 10 minutes.
  4. Carefully mix in the diced mozzarella cheese and let melt for 5 minutes before serving.
  5. Serve over CMF Quinoa. If time allows, I like to make quinoa cakes. I serve the eggplant ragu over the quinoa cakes and use the remainder for breakfast with poached eggs and spinach or defrosted from mixed berries I warm up 1 cup berries with 1 tablespoon maple syrup. Add a dollop of Greek yogurt and it’s like dessert for breakfast.
Quinoa Cakes
  1. Toast quinoa in saucepan over medium heat until it starts to make popping sounds. Add water, and bring to a boil. When it begins to boil, reduce heat and simmer 20 minutes. Turn off heat. Let rest 5 minutes.
  2. Preheat oven to 350. Generously brush a muffin tin with olive oil.
  3. Transfer to a large bowl and cool, stirring occasionally, 10 minutes, and then stir in eggs.
  4. Pack muffin cups two-thirds full with quinoa using the back of a spoon or a spatula, dipping in water if it gets too sticky. Place in oven and bake 25 minutes.
  5. Remove from oven and cool 5 minutes. Carefully remove from muffin tin with a spatula and place on plate.
To Serve
  1. While quinoa cakes are cooling, stir in parsley and half of mozzarella into eggplant ragù and on low heat simmer just until cheese begins to soften, about 1 minutes.
  2. Spoon over ragu quinoa cakes, sprinkle remaining mozzarella on top.
Recipe Notes

*Fresh mozzarella can be used instead of smoked mozzarella. I also use fresh Greek or Bulgarian feta cheese instead of mozzarella. If using feta, I cut into pieces and put on top of ragu just before serving (do not on heat the feta).

Modified from Quinoa Cakes with Eggplant Tomato Ragu and Smoked Mozzarella

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Sweet Potato and Russet Potato Salad with Greens and Bacon

Skip the bacon and make it vegetarian.

Did you know sweet potatoes are not the same as yams? Sweet potatoes, native of North America, are a superfood loaded with vitamins, minerals and phytochemicals. Yams are starchy roots native of Africa and also grown in tropical parts of Asia, South America and the Caribbean.

Nutritionally, sweet potatoes greatly outweigh yams. They are sweet and moist. Yams are starchy and dry. I recognize sweet potatoes by their tapered ends and thin, smooth skin. Yams have rough, dark skin.

The original recipe calls for yams. I use sweet potatoes instead, and kale rather than mustard greens. For dinner parties, if vegetarians are among the guests I split the potato salad in half and mix bacon into one half only, leaving the other half for the vegetarians. Or leave the bacon on the side, but I find it more flavorful if the bacon is mixed in.

I’ve made this the day before. But it is thirsty and soaks up the dressing. So if I make it the day before, I make extra dressing add additional dressing before serving.

Finally, for a prettier presentation I like to serve it on a platter over a bed of shredded kale (with dressing mixed in prior to putting the kale on the platter).
How to tell the difference between sweet potato and yam?

Sweet Potato and Russet Potato Salad with Greens and Bacon
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Servings
6 servings
Servings
6 servings
Sweet Potato and Russet Potato Salad with Greens and Bacon
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Servings
6 servings
Servings
6 servings
Ingredients
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Instructions
  1. Whisk first 4 ingredients in small bowl to blend. Gradually whisk in olive oil. Season dressing with salt and pepper.
  2. Steam russet potatoes until tender, about 8 minutes. Transfer to large bowl; toss with 1 tablespoon dressing.
  3. In the same pot steam sweet potatoes until tender, about 7 minutes. Transfer to medium bowl; toss with 1 tablespoon dressing.
  4. Fry bacon in large skillet until crisp. Transfer to paper towels. Drain. Crumble bacon.
  5. Add green onions, half of bacon and sweet potato to russet potatoes. Toss salad with salad dressing to coat.
  6. Season with salt and pepper.
  7. Can be made ahead. Cover and let stand at room temperature. If made ahead, add additional dressing and toss again before serving.
Recipe Notes

Source: Epicurious: Yam and Russet Potato Salad with Greens and Bacon

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Asparagus, Snap Peas and Green Beans with Mint

Serves 8

Setting out to create my Easter menu, asparagus was one of the first thoughts that came to mind. Ever since I read Animal, Vegetable, Miracle by Barbara Kingsolver years ago, I associate asparagus with spring.
I’ve learned to look for tender stalks as they have the most delightful taste; beware those with thick stalks; they tend to be “woody” and flavor diminishes.
Snap peas at the Farmer’s Market were too delicious to pass up so they came home with the asparagus along with some delightfully crunchy fresh green beans. Steaming them seemed to be the way to go in to preserve as much of the crunch (and nutrients) of these lovely spring farm-fresh vegetables. And voila’, this dish came to be. Hello spring!

Note: The snap peas, green beans and asparagus can be steamed the day before; make sure not to overcook or they become mushy.

Variations:
– Add 2 tablespoons chopped toasted almonds (or other tree nut, pine nuts would make a special treat!)
– Use edamame instead of snap peas, or even frozen peas (defrosted)
– Serve over a bed of quinoa (adding the above nuts) for a lunch entrée

Asparagus, Snap Peas and Green Beans with Mint
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Asparagus, Snap Peas and Green Beans with Mint
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Ingredients
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Instructions
  1. Cut green beans in bite size pieces.
  2. Cut asparagus into bite-size pieces. Set aside asparagus tips.
  3. Steam green beans, asparagus (except for tips) and snap peas for 6 minutes. Add asparagus tips and steam another 2 or 3 minutes. Remove from steamer.
  4. Place on serving platter. Gently mix in mint and green onion.
  5. Sprinkle on salt, drizzle lemon juice and extra-virgin olive oil over the vegetables and gently mix again.
Recipe Notes

A Color My Food original recipe

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Roasted Brussels Sprouts, Mushrooms and New Potatoes

Something magical happens in roasting vegetables, imbuing them with an aromatic flavors and softened luscious textures. This seems especially true for Brussels sprouts. Many a person who vowed not to like Brussels sprouts has been surprised into enjoying this dish.

This blend of vegetables is not only richly flavorful, it packs a mighty nutritional boost. Brussels sprouts, mushrooms and onions are GBOMBS – a group of the most nutrient-dense, healthy promoting foods on the planet.

[su_expanding_quote_book source_author=”Joel Fuhrman, MD” source_title=”Super Immunity” full_quote=”Certain plant foods contain significant amounts of substances that enhance human immune function and defenses against acute illness and chronic disease…Cruciferous vegetables (Brussels sprouts) are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates…Mushrooms contain many unusual disease-fighting compounds that empower the body to react quickly and powerfully when we are exposed to viruses and bacteria.…Compounds in the onions have anti-inflammatory actions that protect against osteoarthritis and ward off infections.” short_quote=”Certain plant foods contain significant amounts of substances that enhance human immune function”]

Variations

  • Use 1 tablespoon chopped fresh rosemary instead of thyme and mix in as indicated
  • Use 1/2 – 3/4 teaspoon red pepper flakes instead of herbs
  • After roasting, add 1/2 cup finely chopped mint or parsley – or a combination of both

 

Serving suggestions

  • For a vegan meal, serve with a quinoa pilaf with cranberries and toasted nuts (walnuts, almonds, pecan etc) and a leafy green salad.
  • For a special dinner, serve with Baked Salmon with Cranberry Thyme Crust or Rosemary and Garlic Roasted Pork (if you choose this option, make the Brussels Sprouts dish with mint or parsley instead of rosemary) and a Spinach and Orange Salad.
Roasted Brussels Sprouts, Mushrooms and New Potatoes
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Servings
4 servings
Servings
4 servings
Roasted Brussels Sprouts, Mushrooms and New Potatoes
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat oven to 400
  2. Toss all ingredients together in a roasting pan and place in oven
  3. Roast 35 - 40 minutes. Test a Brussels sprout, if it is tender, remove pan from oven, if not roast for another 5 – 10 minutes.
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Lemon Roasted Green Beans

Sometimes the simplest foods are most enjoyable.

Roasting the green beans brings out a different texture and flavor than boiling or even steaming them. The lemon zest gives this dish a delightful zip.

Or punch up the color and micronutrients by adding red bell pepper.

For a change of flavor, add chopped fresh herbs when the green beans come out of the oven. Experiment with fresh basil, parsely or dill instead of the mint.

Asparagus can also be prepared this way, simply use in place of green beans.

Variations

  1. Add 1 red bell pepper, chopped and toss with green beans and minced garlic.
  2. Add 1/4 cup pine nuts (or chopped almonds) with the green beans and minced garlic
  3. Omit lemon juice and lemon zest and toss with 2 tablespoons finely chopped mint.

 

 

 

 

 

Lemon Roasted Green Beans
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Servings
8 servings
Servings
8 servings
Lemon Roasted Green Beans
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Servings
8 servings
Servings
8 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat to 450°F. Brush a baking dish with 1 tablespoon extra-virgin olive oil.
  2. Combine green beans and minced garlic,. Drizzle with oil, and toss well.
  3. Roast vegetables 15 minutes. Mix. Continue roasting until green beans are tender about 10 more minutes.
  4. Remove from oven, toss with lemon juice and lemon zest.
  5. Season with salt and pepper to taste.
Recipe Notes

A Color My Food original recipe

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Sweet Potato and Butternut Squash Puree

The orange gold hues, creamy flavor contrasted with carmelized onion and poblano (or bell pepper) strips, makes this one of my favorite fall dishes. It is also deliciously healthy. Butternut squash and sweet potatoes are in the pumpkin family, rich in carotenoids.
[su_expanding_quote_book alignment=”full” source_author=”Steven Pratt MD and Kathy Mathews” source_title=”SuperFoods Rx, Fourten Foods that Will Change Your Life” full_quote=”Pumpkin is one of the most nutritionally valuable foods known to man. Extremely high in fiber and low in calories, pumpkin packs an abundance of disease-fighting nutrients, including potassium, magnesium, vitamins C and E. The key nutrient that boost pumpkins to the top of the SuperFoods Rx list is the synergistic combination of carotenoids. Foods rich in carotenoids have been shown to decrease the risk of various cancers, and lower rates of heart disease. Carotenoid consumption also decreases the risk of cataracts and macular degeneration.” short_quote=”Foods rich in carotenoids have been shown to decrease the risk of various cancers, and lower rates of heart disease.”]

Variations:
– Use only sweet potatoes or only butternut squash
– Leave the seeds in the poblano pepper for delightful contrast of spicy and sweet

Serving ideas:
– An accompaniment to Rosemary Roasted Pork, or Broiled Chicken and Artichoke for a dinner party menu, with a Green Bean and Arugula Salad or a Kale Salad. Make the Apple and Cranberry Crisp for dessert.
– As a delicious, nutritious topping for the Sweet Potato Shepherd Pie, or make an impromptu shepherd pie over leftover chili, particularly the Lentil Chili.

I double this recipe for the Thanksgiving 2016 Menu.

Butternut Squash and Sweet Potato Puree
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Servings
6 - 8
Servings
6 - 8
Butternut Squash and Sweet Potato Puree
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Servings
6 - 8
Servings
6 - 8
Ingredients
Adjust servings:
Units:
Instructions
  1. Preheat oven to 375°F. Brush a baking sheet with 1 tablespoon olive oil.
  2. Place squash and sweet potatoes on prepared baking sheet, cut side down. Roast until very tender (poke with a fork to test), about 50 minutes.
  3. Cool. Scoop flesh out with a spoon and transfer to large saucepan. Mash with potato masher until smooth.
  4. Stir in broth. Season puree to taste with salt and pepper. (Puree can be made 1 day ahead. Cover and refrigerate.)
  5. Heat oil in heavy large skillet over medium heat. Add onions and poblano (or bell pepper), and sauté until onions are golden brown and tender, about 15 minutes.
  6. Season to taste with salt and pepper. (Can be made a day ahead and refrigerated in a closed container. Bring to room temperature next day).
  7. Bring puree to simmer, adding more broth to thin if necessary.
  8. Stir in 3/4 of onion-bell pepper mixture. Transfer to serving bowl. Top with remaining onion-bell pepper mixture and serve.
Recipe Notes

Modified from Epicurious: Butternut Squash and Sweet Potato Puree

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Three Root Puree

Boost the flavors and nutrition of mashed potatoes by adding in other root vegetables.

This recipe is for 12 as part of the Thanksgiving 2017 Menu. You can simply make half the amount for a regular weeknight, but I think it is worth making the full recipe to use another night for Shepard Pie with left over chili. Or stir-frying vegetables left at the end of the week, toss with cooked lentils and use that as a base for “shepard pie”.

Variations

  1. Use turnips, celery root or cauliflower instead of rutabagas.
  2. Sauté one chopped onion (about 1 cup) in olive oil and mixed in to prepared puree
  3. Add 2 tablespoons fresh basil or fresh rosemary
Three Root Puree
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Servings
12 servings
Servings
12 servings
Three Root Puree
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Servings
12 servings
Servings
12 servings
Ingredients
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Instructions
  1. In a large saucepan cover rutabagas with salted water. Bring to a boil and simmer, covered, for 30 minutes.
  2. Add carrots and potatoes, and cook another 15 – 20 minutes until the vegetables are tender.
  3. Reserve 1 1/2 cup cooking liquid, and drain vegetables well in a large sieve.
  4. Return vegetables to pot. Add butter pieces and mash with a potato masher to desired consistency (I like to make it somewhat chunky rather than baby-food-like).
  5. Add reserved cooking liquid, mix well, season with salt and pepper.
  6. It can be made three days ahead. Place in baking dish, cover and refrigerate.
  7. Place in a preheated oven for 30 minutes or until hot before serving.
Recipe Notes

Modified from Epicurious: Three Root Puree

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Baked Huminta

A traditional corn dish from my hometown of Cochabamba.

To make it spicy, add an additional 1 teaspoon red pepper flakes.

Baked Huminta
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Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Baked Huminta
Print Recipe
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Servings Prep Time
8 people 15 minutes
Cook Time
1 hour
Ingredients
Adjust servings: people
Units:
Instructions
  1. Preheat oven to 375. Butter a 9 x 12 baking dish.
  2. Place four cups of corn with melted butter in food processor (or blender) and puree.
  3. Pour into a bowl and repeat. This time add the anise seeds, salt and red pepper flakes. Pour into bowl with first batch of corn and mix well. Add cheese and mix well.
  4. Pour into buttered baking dish and bake for 45 - 50 minutes until corn is set.
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