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Veggie Flury need help
- Thread starter trillcat
- Start Date
I love veggies!
Brussel Sprouts- preheat your oven to 400, lightly toss them in olive oil, and maybe some Mrs. Dash table seasoning blend, or blend of your choice, or herbs of your choice, and maybe a little salt, since you have high BP- roast those babies about 30 to 40 minutes. Mix them around a few times. They turn out tasty!
green beans:
1/2 \tpound green beans , stem ends snapped off
1 1/2 \tteaspoons olive oil
nstructions
1. Adjust oven rack to middle position; heat oven to 450 degrees. Line rimmed baking sheet with aluminum foil; spread beans on baking sheet. Drizzle with oil; using hands, toss to coat evenly. Sprinkle with 1/4 teaspoon salt, toss to coat, and distribute in even layer. Roast 10 minutes.
2. Remove baking sheet from oven. Using tongs, redistribute beans. Continue roasting until beans are dark golden brown in spots and have started to shrivel, 10 to 12 minutes longer. Adjust seasoning with salt and pepper, transfer to serving bowl, and serve.
Maple Mustard Green Beans:
Ingredients
1 1/2 \tteaspoons maple syrup
1 1/2 \tteaspoons Dijon mustard
1 1/2 \tteaspoons grainy mustard
\tPinch cayenne pepper
1/2 \tpound green beans , stem ends snapped off
Greens:
3 \ttablespoons olive oil
1 \tmedium onion , minced (about 1 cup)
5 \tmedium garlic cloves , minced or pressed through a garlic press (about 5 teaspoons)
1/8 \tteaspoon red pepper flakes
2 \tpounds kale or collard greens, ribs removed, leaves chopped into 3-inch pieces and rinsed (about 24 loosely packed cups; see related step-by-step below)
1 \tcup low-sodium chicken broth
1 \tcup water
\tTable salt
2 - 3 \tteaspoons juice from 1 lemon
\tGround black pepper
Instructions
1. Heat 2 tablespoons oil in Dutch oven over medium heat until shimmering. Add onion and cook, stirring frequently, until softened and beginning to brown, 4 to 5 minutes. Add garlic and pepper flakes; cook until garlic is fragrant, about 1 minute. Add half of greens and stir until beginning to wilt, about 1 minute. Add remaining greens, broth, water, and ¼ teaspoon salt; quickly cover pot and reduce heat to medium-low. Cook, stirring occasionally, until greens are tender, 25 to 35 minutes for kale and 35 to 45 minutes for collards.
2. Remove lid and increase heat to medium-high. Cook, stirring occasionally, until most of liquid has evaporated (bottom of pot will be almost dry and greens will begin to sizzle), 8 to 12 minutes. Remove pot from heat; stir in 2 teaspoons lemon juice and remaining tablespoon olive oil. Season with salt, pepper, and remaining teaspoon lemon juice. Serve.
yummy green beans:
1/2 lb green beans
1 \tmedium carrot , peeled and cut into matchsticks
1 1/2 \tteaspoons vegetable oil
\tTable salt
2 \tteaspoons minced fresh parsley leaves
Instructions
1. Adjust oven rack to middle position; heat oven to 450 degrees. Combine maple syrup, mustards, and cayenne in small bowl.
2. Line rimmed baking sheet with aluminum foil; arrange beans and carrots on baking sheet. Drizzle with oil; using hands, toss to coat evenly. Sprinkle with 1/2 teaspoon salt, toss to coat, and distribute in even layer. Roast 10 minutes.
3. Remove baking sheet from oven. Using tongs, coat beans and carrots evenly with maple-mustard mixture; redistribute in even layer. Continue roasting until carrots and beans are dark golden brown in spots and beans are starting to shrivel, 10 to 12 minutes longer.
4. Adjust seasoning with salt and toss well to combine. Transfer to serving dish, sprinkle with parsley, and serve.
Brussel Sprouts- preheat your oven to 400, lightly toss them in olive oil, and maybe some Mrs. Dash table seasoning blend, or blend of your choice, or herbs of your choice, and maybe a little salt, since you have high BP- roast those babies about 30 to 40 minutes. Mix them around a few times. They turn out tasty!
green beans:
1/2 \tpound green beans , stem ends snapped off
1 1/2 \tteaspoons olive oil
nstructions
1. Adjust oven rack to middle position; heat oven to 450 degrees. Line rimmed baking sheet with aluminum foil; spread beans on baking sheet. Drizzle with oil; using hands, toss to coat evenly. Sprinkle with 1/4 teaspoon salt, toss to coat, and distribute in even layer. Roast 10 minutes.
2. Remove baking sheet from oven. Using tongs, redistribute beans. Continue roasting until beans are dark golden brown in spots and have started to shrivel, 10 to 12 minutes longer. Adjust seasoning with salt and pepper, transfer to serving bowl, and serve.
Maple Mustard Green Beans:
Ingredients
1 1/2 \tteaspoons maple syrup
1 1/2 \tteaspoons Dijon mustard
1 1/2 \tteaspoons grainy mustard
\tPinch cayenne pepper
1/2 \tpound green beans , stem ends snapped off
Greens:
3 \ttablespoons olive oil
1 \tmedium onion , minced (about 1 cup)
5 \tmedium garlic cloves , minced or pressed through a garlic press (about 5 teaspoons)
1/8 \tteaspoon red pepper flakes
2 \tpounds kale or collard greens, ribs removed, leaves chopped into 3-inch pieces and rinsed (about 24 loosely packed cups; see related step-by-step below)
1 \tcup low-sodium chicken broth
1 \tcup water
\tTable salt
2 - 3 \tteaspoons juice from 1 lemon
\tGround black pepper
Instructions
1. Heat 2 tablespoons oil in Dutch oven over medium heat until shimmering. Add onion and cook, stirring frequently, until softened and beginning to brown, 4 to 5 minutes. Add garlic and pepper flakes; cook until garlic is fragrant, about 1 minute. Add half of greens and stir until beginning to wilt, about 1 minute. Add remaining greens, broth, water, and ¼ teaspoon salt; quickly cover pot and reduce heat to medium-low. Cook, stirring occasionally, until greens are tender, 25 to 35 minutes for kale and 35 to 45 minutes for collards.
2. Remove lid and increase heat to medium-high. Cook, stirring occasionally, until most of liquid has evaporated (bottom of pot will be almost dry and greens will begin to sizzle), 8 to 12 minutes. Remove pot from heat; stir in 2 teaspoons lemon juice and remaining tablespoon olive oil. Season with salt, pepper, and remaining teaspoon lemon juice. Serve.
yummy green beans:
1/2 lb green beans
1 \tmedium carrot , peeled and cut into matchsticks
1 1/2 \tteaspoons vegetable oil
\tTable salt
2 \tteaspoons minced fresh parsley leaves
Instructions
1. Adjust oven rack to middle position; heat oven to 450 degrees. Combine maple syrup, mustards, and cayenne in small bowl.
2. Line rimmed baking sheet with aluminum foil; arrange beans and carrots on baking sheet. Drizzle with oil; using hands, toss to coat evenly. Sprinkle with 1/2 teaspoon salt, toss to coat, and distribute in even layer. Roast 10 minutes.
3. Remove baking sheet from oven. Using tongs, coat beans and carrots evenly with maple-mustard mixture; redistribute in even layer. Continue roasting until carrots and beans are dark golden brown in spots and beans are starting to shrivel, 10 to 12 minutes longer.
4. Adjust seasoning with salt and toss well to combine. Transfer to serving dish, sprinkle with parsley, and serve.
Just remember that olive oil and safflower oil are "good" oils if you must use something.
For chick peas, make hummus! Then you can dip ANY vegies in it! Also, making it into a wrap sandwich with alfalfa sprouts and sliced tomatoes is really yummy. Here's a recipe:
http://mideastfood.about.com/od/appe...usbitahini.htm
You need to do more shopping to make this one (and bulgar is just cracked wheat), and I don't know if you're into this kind of thing, but I can eat this all day long, and it is just SO good for you - tabouli. Just chop everything pretty small, and we use sweet onion, not red onion - but other than the chopping, there's like no work involved:
http://caloriecount.about.com/tabouli-recipe-r30592
Add garlic to everything you make. It really helps bring down cholesterol.
The brussel sprouts - you can use esrgirl's recipe, just fry them in a pan instead of roasting them. We like them a little crunchy. Same with the green beans.
You can also buy a chinese stir-fry sauce and stir-fry just about anything.
Also, we find garlic salt and a little sprinkle of parmesan (which doesn't add much in terms of calories or bad cholesterol stuff) added to just about any vege after microwaving for a few minutes makes almost all of them edible.
Cabbage we either use in stir-fry or we slice/dice with carrots and add enough coleslaw dressing to make it edible. But personally, I love cabbage just boiled in chicken broth and lots of garlic.
For chick peas, make hummus! Then you can dip ANY vegies in it! Also, making it into a wrap sandwich with alfalfa sprouts and sliced tomatoes is really yummy. Here's a recipe:
http://mideastfood.about.com/od/appe...usbitahini.htm
You need to do more shopping to make this one (and bulgar is just cracked wheat), and I don't know if you're into this kind of thing, but I can eat this all day long, and it is just SO good for you - tabouli. Just chop everything pretty small, and we use sweet onion, not red onion - but other than the chopping, there's like no work involved:
http://caloriecount.about.com/tabouli-recipe-r30592
Add garlic to everything you make. It really helps bring down cholesterol.
The brussel sprouts - you can use esrgirl's recipe, just fry them in a pan instead of roasting them. We like them a little crunchy. Same with the green beans.
You can also buy a chinese stir-fry sauce and stir-fry just about anything.
Also, we find garlic salt and a little sprinkle of parmesan (which doesn't add much in terms of calories or bad cholesterol stuff) added to just about any vege after microwaving for a few minutes makes almost all of them edible.
Cabbage we either use in stir-fry or we slice/dice with carrots and add enough coleslaw dressing to make it edible. But personally, I love cabbage just boiled in chicken broth and lots of garlic.
Go to your local used book store (or new book store if you can afford it), flip through their vegetarian cookbooks and see what looks tasty to you. There are some beyond fabulous very tasty vegetable (and bean) recipes to be had in them. If you come across a new and interesting vegetable at the grocery store, and you have a few cookbooks on hand, you can be pretty sure if you flip through the index that you'll be able to find a decent looking recipe for what you have.
My fav vegetarian cookbooks:
*The Greens Cook Book: Extraordinary Vegetarian Cuisine from the Celebrated Restaurant
*Madhur Jaffreyâ€[emoji]8482[/emoji]s World Vegetarian: More Than 650 Meatless Recipes from Around the World
*Madhur Jaffreyâ€[emoji]8482[/emoji]s World-of-the-East Vegetarian Cooking
*Sundayâ€[emoji]8482[/emoji]s at Moosewood – Ethnic and Regional Recipes from the Cooks at the Legendary Restaurant
*The New Vegetarian Epicure
Of course, not all vegetarian recipes are necessarily good for your blood pressure. Look for ones without a lot of high fat dairy (lots of butter, ghee and whatnot), and always feel free to use a lot less oil or butter than is called for. Also, try to use half as much salt as the recipes call for, and if it tastes bland, try compensating by increasing the other spices in the recipe.
My fav vegetarian cookbooks:
*The Greens Cook Book: Extraordinary Vegetarian Cuisine from the Celebrated Restaurant
*Madhur Jaffreyâ€[emoji]8482[/emoji]s World Vegetarian: More Than 650 Meatless Recipes from Around the World
*Madhur Jaffreyâ€[emoji]8482[/emoji]s World-of-the-East Vegetarian Cooking
*Sundayâ€[emoji]8482[/emoji]s at Moosewood – Ethnic and Regional Recipes from the Cooks at the Legendary Restaurant
*The New Vegetarian Epicure
Of course, not all vegetarian recipes are necessarily good for your blood pressure. Look for ones without a lot of high fat dairy (lots of butter, ghee and whatnot), and always feel free to use a lot less oil or butter than is called for. Also, try to use half as much salt as the recipes call for, and if it tastes bland, try compensating by increasing the other spices in the recipe.
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- Messages
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This is so simple and it tastes awesome...
Boil rice, then sautee a good amount of onions and tomatoes in some olive oil. Add the boiled rice to the sauteed mix and stir, cook it for a few minutes, add salt and pepper as desired...
I love rice and veggies. You can add whatever vegetables you want not just tomatoes, it is especially good with broccoli or zucchini.. I like tomatoes because I am obsessed with them, it is definitely the one fruit I eat most of.
To get protein, my favorite vegetables are lentils. To make an awesome lentil soup, get a cup of lentils, soak in water overnight, then boil them in water, onions, carrots and canned tomatoes and season it with a lot, and I really mean A LOT of oregano, you can't put too little
Sorry this is all so vague but I never follow recipes, I just put whatever I want if I think it will taste good and experiment. This is in part because I rarely cook ...I have come to the conclusion that everything depends on the spices. I use a lot of sage, bay leafs and all kinds of herbs ....
Boil rice, then sautee a good amount of onions and tomatoes in some olive oil. Add the boiled rice to the sauteed mix and stir, cook it for a few minutes, add salt and pepper as desired...
I love rice and veggies. You can add whatever vegetables you want not just tomatoes, it is especially good with broccoli or zucchini.. I like tomatoes because I am obsessed with them, it is definitely the one fruit I eat most of.
To get protein, my favorite vegetables are lentils. To make an awesome lentil soup, get a cup of lentils, soak in water overnight, then boil them in water, onions, carrots and canned tomatoes and season it with a lot, and I really mean A LOT of oregano, you can't put too little
A good way to lower your salt intake is to buy low or no sodium produdcts and when cooking never ever ever add salt until the very end if it still needs it.
Eat lots of skinless Chicken because chicken tastes good cooked in lots of things that don't have salt in them.
Unlike pork or beef which tends to need lots of salt to make it taste good. Always remember that a little bit of salt goes a LONG way, so even though you should be eating about or less than a teaspoon of salt a day, it lasts a long time.
I prefer eating most vegetables raw and the ones that are cooked I normally don't eat. Like green beans...icky! But I love lettuce, carrots, green/red/yellow peppers, broccoli, and such raw. I can't really help you with how to cook your newfound veggies because I don't like/havent tried them, but I'm telling you... Raw green peppers are awesome.
There are lots of other things that can help lower your blood pressure as well. Such as de-stressing, music, and petting your cat.
Eat lots of skinless Chicken because chicken tastes good cooked in lots of things that don't have salt in them.
I prefer eating most vegetables raw and the ones that are cooked I normally don't eat. Like green beans...icky! But I love lettuce, carrots, green/red/yellow peppers, broccoli, and such raw. I can't really help you with how to cook your newfound veggies because I don't like/havent tried them, but I'm telling you... Raw green peppers are awesome.
There are lots of other things that can help lower your blood pressure as well. Such as de-stressing, music, and petting your cat.
Sometimes I'll have veggies and a lowfat, low calorie dip for dinner, especially when my husband isn't at home. I'll blanch green beans, asparagus, or snow peas, and slice some peppers carrots, and celery. Whatever I have on hand. And I'll throw together a bit of dip, again from whatever I can find in the pantry and in the fridge. That will be my dinner. It's something different and it's actually good for me.
