Whole Health Dietitian
Parmesan Zucchini Fries
Ingredients:
~3 small zucchini
Drizzle of olive oil
Sprinkle of Old Bay Seasoning
Sprinkle of grated parmesan cheese
Sprinkle of shredded Parmesan cheese
Instructions:
Heat oven to 350F. Cut zucchini lengthwise into quarters. Lay them out on a baking sheet lined with parchment paper. Brush all zucchini lightly with olive oil then sprinkle Old Bay seasoning, grated cheese, and shredded parmesan cheese. Put the baking sheet in the oven for 15-20 min or until golden brown.
_________________________________________________________________________________________________________
Pesto zoodles with broccoli
Ingredients:
3 medium zucchini
Broccoli florets
Olive oil
3 cloves of chopped garlic
Salt and pepper to taste
Instructions:
Sauté zoodles in a pan of garlic and olive oil. Add some chopped broccoli, 2 tbsp store bought pesto or see homemade recipe on blog, and chopped spring onion. Salt and pepper to taste. Add in protein of choice: salmon, lentils, chickpeas or chicken. Top with sliced avocado!
_________________________________________________________________________________________________________
Roasted Parmesan Broccoli
Ingredients:
1 large head of Broccoli sliced into 1-inch thick steaks
4 cloves garlic, thinly sliced
1 teaspoon salt and pepper
2 tablespoons parmesan
3-4 tablespoons olive oil
Instructions:
Preheat the oven to 425 degrees. Add sliced broccoli to a parchment paper-lined baking sheet. Sprinkle with salt, pepper, and olive oil, then toss gently. Roast for 10 minutes, add the sliced garlic to the pan, and return to the oven. Bake 6 more minutes, then sprinkle with parmesan and bake for 2 more minutes. Remove from the oven and enjoy!
_________________________________________________________________________________________________________
Roasted Asparagus
Ingredients:
1-2 packages of asparagus
~2 tablespoons olive oil
Instructions:
Preheat the oven to 425 degrees. Thumb the ends off of the asparagus spears and lay them out on a baking sheet lined with parchment paper. Drizzle a little olive oil, then toss gently until evenly spread. Lay them out so they don’t overlap. Roast for 15-20 minutes or until the tips look crispy. Another way -add garlic powder and shredded parm before roasting.
_________________________________________________________________________________________________________
Roasted Cauliflower
Ingredients:
1 large head of cauliflower
1 T garlic salt
Pepper to taste
3 tablespoons olive oil
Instructions:
Preheat oven to 400ºF and prep cauliflower by chopping into smaller florets. Spread cauliflower onto a baking sheet and drizzle with olive oil. Season with garlic salt. Toss with your hands until everything is coated. Roast at 400ºF for 30-40 minutes. Remove and toss every 10 minutes. Roast until golden brown.
_________________________________________________________________________________________________________
Spaghetti squash
Ingredients:
1 spaghetti squash
2 Tablespoons olive oil
Marinara sauce -your preference
Instructions:
Preheat oven to 375 degrees. Line a cookie sheet with foil and spray lightly with cooking spray. Cut squash in half lengthwise and place cut side down on prepared cookie sheet. Bake for 45 minutes or until knife can be inserted with only a little resistance. Remove from oven. When squash is cool enough to handle, use a large spoon to scoop flesh into a serving bowl. Put on your favorite spaghetti sauce and parmesan cheese and serve.
_________________________________________________________________________________________________________
Baked Garlic Green Beans
Ingredients:
1 to 1 1/2 pounds fresh green beans, rinsed and ends cut off
4-5 cloves garlic, chopped or minced
sea salt & pepper, to your liking
1-2 tsp olive oil
Instructions:
Preheat oven to 350 F degrees. Place green beans in a large bowl. Pour olive oil over green beans and toss. Sprinkle with salt, pepper and garlic over green beans. Pour onto baking sheet. Cook for 17-20 minutes, checking and tossing half way through cooking process. You could sprinkle parmesan cheese or mozzarella cheese over the green beans the last 5 minutes in the oven. https://mykitchencraze.com/baked-garlic-green-beans/#xEx3l5RuSDVSeWoX.01
_________________________________________________________________________________________________________
Baked Tomatoes
Ingredients:
1 whole tomato
Shredded mozzarella
Herbs of choices
Salt and pepper to taste
Instructions:
Slice 1 tomato into ¼- ½ inch slices and top with a small amount of mozzarella along with additional seasoning if desired (dried oregano, basil, salt, pepper, garlic powder, etc). Put in the microwave until the cheese starts to melt. Done.
_________________________________________________________________________________________________________
Caramelized Kale
Ingredients:
1 bunch kale, washed and torn (stems removed)
1 small onion, chopped
3 garlic cloves, chopped
1 tablespoon olive oil
balsamic vinegar (optional)
Instructions:
Heat oil in large pan. Add chopped onions and garlic. Sauté until onions are clear and begin to caramelize. Stir often. Do not allow garlic to burn. Add torn kale. Toss with onions and garlic. Cook until kale is wilted. Sprinkle with a tiny bit of balsamic vinegar if desired.
_________________________________________________________________________________________________________
Kale chips
Ingredients:
1 bunch kale, washed and torn (stems removed)
1 tablespoon olive oil
Instructions:
Preheat oven to 350F. Line cookie sheet with parchment paper. Lay out kale and add olive oil then spread out the kale evenly on the cookie sheet (don’t overlap). Bake until the edges brown but are not burnt, 10 to 15 minutes.
_________________________________________________________________________________________________________
Carrot soup
Ingredients:
2-3 large carrots, chopped small
1 onion, chopped small
1 tsp fresh ginger, minced
1.5 tsp curry powder
1 ¾ cup vegetable broth
One 14oz can coconut milk
Sea salt to taste
Instructions:
Simmer the carrots, onions, ginger and curry powder in veg broth until carrots are soft. Allow to cool slightly then use hand blender to puree. Return to heat and stir in coconut milk until well combined. Season with sea salt to taste. Soup will thicken as it cools.
_________________________________________________________________________________________________________
Brussel Sprouts
Ingredients:
1 1/2 pounds fresh brussels sprouts, trimmed and halved
2 tbsp olive oil
1/4 cup breadcrumbs
1/2 cup shredded parmesan cheese
1 tsp garlic powder
Salt and pepper to taste
Instructions:
Preheat oven to 425 degrees F. Lightly grease a baking sheet with non-stick spray and set aside. Combine brussels sprouts and olive oil in a large zip close bag and shake to coat. Add the breadcrumbs, parmesan cheese, garlic powder, salt and pepper to the bag and shake to coat. Spread in an even layer on the baking sheet and bake for 15 to 17 minutes until the cheese is melted and the brussels sprouts are lightly browned.
_________________________________________________________________________________________________________
Apple sauce:
Use a bag of apples and core them. Put them in a pot and steam them. Once they’re soft,
put them in a bowl, add desired amount of cinnamon and blend (I use my immersion blender).
That's it! Store in the refrigerator
