LWell Veggies

Usually, meals are created around a meat and a starch.

I challenge this strategy. Why spend so much time and effort on food that is making you fat?

Spend more time preparing vegetables, and less time and effort on the meat and the starch. Make these low calorie, high fiber, anti-inflammatory, functional foods the center of your meal for weight loss.

The 7 recipes below will tantalize your taste buds while filling you up. Use as a side dish or as the entree all on its own!


Roasted Cauliflower Steaks

Wash head of cauliflower and remove leaves and stems.
With a large knife, slice the cauliflower in 1” steaks
Layer in one level on a cookie tin or a pyrex baking dish, and spray with coconut oil spray.
Sprinkle with curry powder.
Bake for 25 mins at 375* or until tender enough to meet your palate.



Beets & Broccoli

Use fresh or frozen veggies and slice into bite size pieces. (about a head of broccoli and about 3 beets or frozen equivalent)
Throw into a bowl with no more then a tablespoon of extra virgin olive oil and a tablespoon of low sodium soy sauce or liquid aminos.
Add about 2 tablespoons of sunflower seeds
Mix with a spoon and layer on a cookie tin or pyrex dish
Bake for about 25 mins at 375* or until tender enough to meet your palate



Roasted Brussel Sprouts

Slice Brussels sprouts into halves or quarters
Throw in a bowl with 1 tsp extra virgin olive oil, a teaspoon of minced garlic, and a pinch of salt
Layer on a cookie tin or pyrex baking dish
Roast for about 25 mins at 375* or until tender enough to meet your palate
Then, Remove hot Brussels sprouts from oven and place in a glass bowl.
Mix in 1 tablespoon of balsamic vinegar and 1 teaspoon of honey (optional)
Serve immediately.



Warm Kale and Peach Salad

Bunch of Kale – Devein leaves
3 peaches (or nectarines) pitted and sliced
1 Tablespoon Coconut oil
Pinch of salt
In large covered sauté pan: Warm kale in a few tablespoons of water until leaves are reduced in size , softer and very moist. Drain extra water and put pan back on the stove
Add 1 tablespoon coconut oil and mix in thoroughly with Kale
Throw in the fruit and sprinkle with a little salt
Enjoy warm or room temperature



Chard Saute

Bunch of Rainbow or Swill Chard (remove large vein)
2 tablespoons Liquid aminos (Braggs brand)
1/2 tsp Minced garlic (fresh, roasted or available in squeeze tube in produce section)
1/2 tsp Minced ginger (fresh or squeeze tube)
1/2 tsp Minced lemongrass (fresh or squeeze tube)
1 tablespoon Sesame seeds
Heat a few tablespoons of water in large covered sauté pan and add garlic, ginger, lemongrass and chard until leaves are softer and moist to your preference. Usually takes 1-2 minutes under medium low heat.
Add liquid aminos and mix all together until all ingredients are evenly distributed.



Collard Green Roll-Ups

Why use cardboard-flavored tortillas for your wraps when you can use soft, delicious, nutrient-dense blanched collard leaves?
Collard greens (remove center vein only. Try to keep each half of the collard leaf in tact when removing vein)
Large stock pt
Bring water to a roaring boil. Gently place collard greens in boiling water and allow them to soften for about 4 minutes. Remove gently with tongs and layer cooked leaves on top of each other. It takes about 5-6 leaf pieces, layered on each other in the shape of a tortilla to create the base for your roll up. Once you have the leaves layered, place the filling of your choice (for example: hummus and peppers or if you prefer, tuna salad). Roll leaves up like a burrito and slice down the center. Enjoy!



Zucchini Ribbon Salad

Quick and easy, and serves 1
2 medium zucchini
2 tablespoons sun dried tomatoes (not packed in oil)
2 tsp extra virgin olive oil
1/2 lemon
1 teaspoon vinegar (your choice)
Sprinkle of Parmesan cheese or if vegan, nutritional yeast
1 tablespoon pine nuts
Peel Zucchini lengthwise with a regular vegetable peeler or otherwise until seeds are visible then discard. Squeeze half lemon in mixing bowl and add oil, vinegar and salt then whisk. Mix in zucchini ribbons, tomatoes. Serve raw and sprinkle with nuts and yeast or cheese.

Start Your Journey Toward a Healthier Lifestyle!

Receive pro-tips, motivational videos, recipe ideas, healthful articles and fitness routines all created by LWell's elite team of dietitian nutritionists and health experts — all for free!

You have Successfully Subscribed!