Dairy Free – Vegetables

Green Bean Salad

Ingredients:

1 lb. green string beans
2 Tbsp. organic, unrefined oil
1 tsp. raw, organic apple cider vinegar
Salt and pepper to taste
1 small onion, shallot, or 3-4 scallions, finely chopped
1 tsp. dried tarragon, oregano, dill, or garlic (optional)
1 sprig of parsley

1. Cut the washed green beans into 1-inch lengths and blanch or lightly steam. Drain and rinse with cold water and let cool.

2. Combine oil, vinegar, salt and pepper in a salad bowl, whisking together well, and add the chopped onion and herbs.

3. Add the cooled beans and toss it all together gently. Leave to marinate in refrigerator for an hour.

4. Toss again before serving and garnish with parsley.


Green Onion Salad Dressing

Ingredients:

1 cup extra virgin olive oil
1/2 cup Lakanto
1/4 cup apple cider vinegar
1/4 tsp. sea salt
1 bunch of green onions (5 or 6)

Put all the ingredients in blender and blend until smooth. Will be somewhat thick.



Sautéed Brussels Sprouts and Kale

Ingredients:
2 tbsp. walnut oil
10-12 brussels sprouts, cut in half
3-4 kale leaves, chopped into bite-sized pieces
1/3 cup water
1/4 cup dried cranberries
Sea salt
1/4 cup walnuts, roasted and minced

In a frying pan, heat walnut oil and add brussels sprouts.  Saute3-5 minutes.  Add kale, water, dried cranberries and a pinch of sea salt.  Cover and cook on medium high heat for additional 3-5 minutes or until kale is soft.  Garnish with toasted walnuts.

 

 




Braised Kale and White Beans

Ingredients:
1 cup chicken stock
2-3 kale leaves, cleaned and chopped into bite-sized pieces
1 1/2 cups cooked white beans (Cannellini or Great Northern)
2 garlic cloves, peeled and thinly sliced
1/4 tsp. sea salt (or to taste) 

Put kale and chicken stock into a sauté pan and cook on medium high heat for 3-5 minutes or until wilted.  Add cooked white beans, garlic and sea salt.  Cover and cook on medium heat 5-7 minutes.  Add water or more stock if needed.



Rosemary Roasted Vegetables

Ingredients:
3 carrots, sliced into 1/2 inch thick diagonals
2 cups cauliflower florets
1 delicata squash, deseeded and cut into 1/2 inch thick half moons
olive oil
1 tbsp. fresh rosemary
Sea Salt


Preheat oven to 375.  In a large bowl combine carrots, cauliflower, squash and rosemary and coat lightly with olive oil and sea salt.  Cover and bake 35-40 minutes.  Uncover and cook additional 10-15 minutes.



Sautéed Brussels Sprouts with Cranberry and Balsamic Reduction

Ingredients:
1 tbsp. olive oil
8-10 Brussels sprouts, cleaned and halved
Pinch of sea salt
2 tbsp. cranberry juice concentrate
1 1/2 tbsp. maple syrup
1/4 cup balsamic vinegar

Sauté Brussels sprouts on medium high for 3-5 minutes.  Add a pinch of sea salt and continue cooking until sprouts are browned on the outer leaves.  Remove from the pan.  Add cranberry juice, maple syrup and vinegar to the pan.  Cook on high heat until reduced by half the original amount.  Drizzle reduction on top of sprouts.



Sautéed Collard Greens with Garlic

Ingredients:
½ cup water
1 bunch collard greens, chopped (can use kale, bok choy or other dark leafy green)
2 garlic cloves, peeled and minced
2 tsp. olive oil
Sea salt

On a high heat, water sauté greens for 3-5 minutes. Add garlic, olive oil and sea salt.  Cook an additional 2-3 minutes.



Sweet Summer Slaw

Ingredients:
½ head of cabbage, shredded or 4 cups
1 red pepper, deseeded and sliced thin
1 carrot, cut into thin matchsticks
1 tbsp. raspberry vinegar
¼ tsp. sea salt
2 tbsp. olive oil
½ tbsp. honey

Combine cabbage, red pepper and carrot in a bowl.  Whisk raspberry vinegar, sea salt, olive oil and honey.  Pour dressing over slaw and marinate 30 minutes or overnight.



Spinach Salad with Strawberry Dressing

Ingredients:
2 beets
Water
3 cups baby spinach, washed
1/4 cup pecans, roasted
1/4 cup crumbled feta cheese
1 cup strawberries
2 tbsp. balsamic vinegar
1/3 cup olive oil
1 tsp. honey
Sea salt, to taste

Cook beets in boiling water for 30 minutes or until tender.  Drain beets and set aside to cool.  Put spinach into a large salad bowl and mix with crumbled feta and roasted pecans.  Slice beets into thin half moons and add to salad.  Puree strawberries in a blender or food processor with balsamic vinegar, olive oil and sea salt.  Drizzle strawberry dressing onto salad.



Steamed Vegetables with Carrot Dressing

Ingredients:
½ head cauliflower
1 head broccoli, florets and stems
2 carrots, grated
2 tbsp. rice vinegar
1 tsp. toasted sesame oil
2 tbsp. shoyu
¼ cup apple juice
1 inch peeled ginger root, chopped
¼-½ cup water.

Place a metal steamer into a pot filled with water.  Steam the cauliflower for 3-5 minutes or until soft.  Repeat with broccoli until bright green.  In a food processor or blender puree grated carrots, rice vinegar, toasted sesame oil, shoyu, apple juice and ginger root.  Add water to achieve desired consistency.  Top steamed vegetables with dressing.



Sautéed Cabbage, Carrots, and Caraway

Ingredients:
1/3 cup water
2-3 carrots, cut into matchsticks
1 cup cabbage, sliced thin
1 tbsp. olive oil
1 tsp. grass-fed butter
½ tsp. caraway seeds
Sea salt

Water sauté the carrots and cabbage in a frying pan for 3-5 minutes.  Add butter, olive oil, caraway seeds and a pinch of sea salt.  Sauté all ingredients 7-10 minutes.



Steamed Greens and Carrots with Lemon Tahini Dressing

Ingredients:
4-5 carrots, chopped
1 bunch dark leafy greens (kale, collards, etc.)
2 cups water

Place a steamer basket in a pot with water. Bring water to a boil. Add carrots and steam 5-7 minutes. Remove carrots. Repeat with kale. Top with Lemon Tahini Dressing.
Cook noodles according to directions on package.  In a separate pot bring 2 cups water to boil.  Drop leek in and blanch for 2 minutes.  Remove from the water, drain and put into a mixing bowl.  Repeat the process with cabbage for 3 minutes, then carrots for 2-3 minutes.  Drop arame into the blanching water, cover and simmer for 10-12 minutes.  Drain arame and add to the bowl filled with blanched veggies.  Drain cooked udon noodles and combine with veggies and arame.  Whisk toasted sesame oil, lemon, maple syrup, ginger juice and shoyu.  Combine thoroughly with noodles.  Yields 6 servings.

Lemon Tahini Dressing

Ingredients:
4 tbsp. sesame tahini
1½ tbsp. maple syrup
Juice of 1 lemon
2-3 tbsp. shoyu
½ cup water

Combine tahini, maple syrup, lemon, shoyu and water.


Sautéed Vegetables

Ingredients:
1/4 cup water
3 carrots, cut into matchsticks
Sea Salt
1/2 head Chinese cabbage, sliced thin
3-4 leaves of kale, sliced thin
2 tbsp. shoyu
1 tbsp. toasted sesame oil

On a high heat, water sauté carrots 2-3 minutes. Add a pinch of sea salt. Add Chinese cabbage and kale. Add shoyu and toasted sesame oil. Cover and steam 7-10 minutes or until vegetables are wilted.



Braised Red Cabbage and Kale

Ingredients:
1 tbsp. olive oil
1 onion, peeled and sliced into thin crescents
¼ head red cabbage, shredded
2-3 leaves kale, cut thin
1 green apple, cut into matchsticks
½ tsp. sea salt
1 tbsp. honey
¼ cup apple cider vinegar
½ cup water

Sauté onion 1-2 minutes.  Add cabbage, kale and green apple and sauté 2-3 minutes.  Add sea salt, honey, apple cider vinegar and water.  Cover and cook on medium heat 25-30 minutes.



Nishime Winter Vegetables

Ingredients:
1 three inch strip of kombu, soaked and sliced into thin strips
3-4 carrots, cut on thin diagonals
2-3 parsnips, cut on thin diagonals
1 rutabaga, cubed
1/2 cup water
Shoyu (naturally fermented soy sauce)
1 tbsp. parsley, minced

Place kombu in the bottom of a pan and lay carrots, parsnips and rutabaga on top of one another.  Add water and bring to a boil.  Cover and cook on medium high heat for 15-20 minutes.  Add a couple drops of shoyu and continue cooking for 5 minutes or until water has evaporated.  Garnish with minced parsley.



Roasted Heirloom Carrots

Ingredients:
10-12 heirloom carrots (can find at the farmers market – red, yellow, purple) or regular carrots
1 tbsp. olive oil
1 tsp. thyme or rosemary
Sea salt and black pepper

Preheat oven to 400.  Wash carrots (keep whole) and coat with olive oil, sea salt and black pepper.   Place in a roasting pan and cook, uncovered, for 40-45 minutes or until slightly shriveled.  Serves four.



Steamed Vegetables with Cranberry Dressing

Ingredients:
2-3 carrots, cut into 1/2 inch thick diagonals
1 bunch kale, cut into bite-sized pieces
1/2 head cabbage, sliced thin
1/3 cup toasted walnut oil
1/4 cup apple cider vinegar
3 tbsp. cranberry juice concentrate
2 tbsp. maple syrup
Sea salt and black pepper

Put a steamer basket into a pot with water. Turn heat up to high and boil the water.  Add carrots, cover and steam for 2-3 minutes.  Remove carrots and repeat with other vegetables 3-7 minutes each, or until soft.  Put steamed veggies into a bowl.  Combine walnut oil, vinegar, cranberry juice concentrate, maple syrup and seasoning.  Toss steamed veggies with Cranberry Dressing.



Steamed Cruciferous Veggies

Ingredients:
1 bunch broccoli (or other cruciferous vegetables – cauliflower, kale, brussels sprouts, cabbage)
Water
Sea salt (optional)

Place steamer basket in a pot with water and bring to a boil.  Put vegetables into steamer basket.  Add a pinch of sea salt, cover and steam 3-5 minutes or until bright green.



Baba Ganouj

Ingredients:
2 large eggplants
olive oil
2 tbsp. toasted sesame tahini
Juice of 1 lemon
1 garlic clove, peeled and diced
1/8 tsp. sea salt
1/2 tsp. ground black pepper
Dash of cayenne pepper

Preheat oven to 400.  Lightly coat eggplant with olive oil.  Place in oven with the cut side down.  Cook 35-40 minutes or until eggplant is soft and shriveled.  In a food processor combine sesame tahini, lemon juice, garlic, sea salt, black pepper and a dash of cayenne.  Add eggplant and pulse until ingredients are mixed.



Grilled Summer Squash

Ingredients:
2-3 yellow summer squash
olive oil
Sea salt and black pepper

Cut squash lengthwise into 1/4 inch strips.  Toss in a bowl with olive oil, a pinch of sea salt and black pepper and coat evenly.  Cook on the grill for 3 minutes on each side.  If you do not have an outdoor grill you can use a grill pan to achieve the same results.  Lay squash across raised grooves and sear for 3-5 minutes on each side.  Click here to check out what a grill pan looks like – Grill pan.

Fire-Roasted Red Pepper

Ingredients:
4 red bell peppers
Brown paper bag
1/2 cup extra virgin olive oil
2 garlic cloves, peeled and chopped
1/2 tsp. sea salt

Place each red pepper directly on the burner or grill.  Cook on high heat, and turn a few times until the entire pepper is black.  Put peppers into a paper bag for 1-2 hours.  Remove the black skins and rinse pepper under water until clean.  Dry with paper towels.  Slice the pepper open and deseed.  Cut into strips.  In a glass gar, combine olive oil, sea salt and garlic.  Add peppers into the jar.  Cool in the refrigerator.  Can be stored for up to 3 weeks.


Roasted Asparagus

Ingredients:
1
bunch asparagus
olive oil
Sea salt

Preheat oven to 375º. Trim woody asparagus ends (about 1-2 inches) and discard. Lightly toss asparagus with olive oil and sea salt. Roast uncovered for 20-25 minutes or asparagus looks slightly shriveled. Yields: 4 servings.



Simple Spring Asparagus

Ingredients:
1 bunch asparagus
Water
Sea salt 

Trim the bottom of the asparagus (about 1 inch).  Put water into the bottom of a pot with a steamer basket.  Bring to a boil.  Add asparagus and a light sprinkle of sea salt.  Steam 4-5 minutes. 


 


Steamed Baby Bok Choy with Japanese Carrot/Ginger Dressing

Ingredients:
2 cups water
12 Baby Pak Chowy (or bok choy)
2 carrots, grated
2 tbsp. rice vinegar
1 tsp. toasted sesame oil
1 tbsp. shoyu
2 tbsp. apple juice
1 tbsp. grated ginger root

Add water to a pot with a steamer basket and bring to a boil. Add whole baby Pak Choy and cook for 2-3 minutes or until bright green. In a food processor or blender combine grated carrots, rice vinegar, sesame oil, shoyu, apple juice and grated ginger root.  Puree until smooth and creamy.  Top Baby bok choy Choy with dressing just before serving.



Deep Route Sesame Sauté

Ingredients:
2 burdock roots, cleaned and cut on thin diagonals (1/8 inch thick)
3-4 carrots, cut on thin diagonals
1 tbsp. toasted sesame oil
1 tbsp. mirin
3 tbsp. shoyu
1/3 cup water
1/4 cup toasted sesame seeds

Place burdock into a frying pan and lay carrots on top.  Mix toasted sesame oil, mirin, shoyu and water, and pour on top of vegetables.  Bring to a boil, cover and lower heat to medium for 15 minutes or until the liquid is gone.  Toss with toasted sesame seeds.



Steamed Brussels Sprouts and Kale with Walnut Vinaigrette

Ingredients:
2 cups brussels sprouts, halved
3-4 kale leaves, cut into bite-sized pieces
Water
1/3 cup walnut oil
1/3 cup white wine vinegar
1 tbsp. Dijon mustard
1/2 tbsp. honey
1 shallot, peeled and minced
Sea salt and pepper
1/4 cup dried cranberries
1/3 cup roasted walnuts, chopped

Put steamer basket in the bottom of a pot.  Add water and bring to a boil.
Add brussels sprouts and steam for 5-7 minutes or until bright green.  Remove brussels sprouts from the pot and repeat with kale for 3-5 minutes or until bright green and tender.  Whisk walnut oil, white wine vinegar, Dijon mustard, honey and shallot.  Add sea salt and pepper to taste.  In a large bowl combine brussels sprouts, kale, cranberries and walnuts.  Dress with vinaigrette.  Serves four.



Hearty Greens with Carrot Ginger Dressing

Ingredients:
1 bunch of kale, collards or other dark leafy greens, cut into bite sized pieces
1 cup of water

Put steamer basket in the bottom of a pot.
Add water and bring to a boil.
Add leafy greens for 3-5 minutes or until bright green.

Carrot Ginger Dressing

Ingredients:
1 small onion, peeled and diced
4 carrots, grated
2 inches ginger, peeled and minced
1/3 cup flax oil
¼ cup apple cider vinegar
½ cup apple juice
1 tbsp. stoneground mustard
2 tbsp. shoyu or ½ tsp.
sea salt
Water (for desired consistency)

Combine all ingredients in a food processor or blender.



Steamed Greens with Tahini Dressing

Ingredients:
2 cups water
1 bunch kale or other leafy greens, cut into bite sized pieces
1/3 cup tahini
3 tbsp. shoyu
3 tbsp. umeboshi vinegar
½ bunch parsley
4-5 scallions
½ cup water

Add water to a pot with a steamer basket and bring to a boil. Add kale and cook for 2-3 minutes or until bright green. In a food processor or blender combine tahini, shoyu, umeboshi vinegar, parsley and scallions. Slowly add water to achieve desired consistency.


Roasted Autumn Vegetables

Ingredients:
4-5 beets, cut into quarters 
1 delicata or acorn squash, cut into chunks
1 large parsnip, cut into thick chunks
olive oil
Sea salt
Black pepper
Fresh sage, minced

Preheat oven to 375.  Place the chopped vegetables in a large mixing bowl and coat with olive oil, a sprinkle of sea salt, black pepper and a generous amount of minced sage.  Place the veggies in a baking pan and cover (can use aluminum foil).  Cook for 45-50 minutes.  Remove cover and continue cooking for 15-20 minutes or until soft.


 

Sautéed Swiss Chard and Zucchini

Ingredients:
1 tbsp, olive oil
1 yellow summer squash, sliced into thin round
1 green zucchini, sliced into thin rounds
1 bunch swiss chard, ripped into bite sized pieces
4-5 fresh basil leaves, minced
Sea salt

On a medium heat sauté garlic, zucchini, squash, and swiss chard for 2-3 minutes.  Add fresh basil and a pinch of sea salt.  Cover and cook for 2 minutes.


Curried Sweet Potatoes

Ingredients:
2 large sweet potatoes, diced into 2 inch cubes 
1 tbsp. olive oil
2-3 tsp. curry powder
Sea salt

Preheat oven to 375.  In a large bowl combine sweet potato chunks, olive oil, curry and sea salt.  Coat evenly.  Place potatoes in a baking pan, cover and cook for 35-40 minutes.  Uncover and continue cooking for 15-20 minutes.



Mushroom Stir Fry with Miso Lime Sauce

Ingredients:
1 tbsp. olive oil
1 onion, sliced into thin crescents
4-5 fresh shitake mushrooms, sliced thin (discard the stems)
1/2 cup dried maitake mushrooms, soaked and sliced thin
1 head broccoli, florets
1/4 head red cabbage, chopped
1/2 bunch cilantro, minced
2 inches fresh ginger, peeled and minced
Juice of 2 limes
2-3 tbsp. sweet white miso
6 ounces tofu, cubed

Sauté onion and ginger in olive oil for 2 minutes.  Add mushrooms, carrots, broccoli, cabbage and cover and cook for 3-5 minutes.  Mix cilantro, lime juice, miso and water and add to pan with tofu.  Cover and cook for 3-5 minutes.


 

Asian Stir Fry Vegetables with Spicy Plum Sauce

Ingredients:
1/4 cup water
1 small onion, peeled and sliced thin
1 cup each green and red cabbage, shredded
2 carrots, cut into matchsticks
2-3 button mushrooms, sliced thin
1 block baked tofu cut into thin strips
3 scallions, minced
1 garlic clove, peeled and minced
Rice paper (can buy in any Asian market)

Put water in a frying pan with onion, cabbage, carrots, mushrooms, tofu, scallions and garlic.  Bring to a high heat, cover and water sauté for 5-7 minutes.  Soak rice paper in water until it’s soft.  Spoon cooked vegetables onto rice paper and add a couple of dollops of Spicy Plum Sauce.

Spicy Plum Sauce
2 heaping tbsp. plum jam
2 tbsp. tamari or shoyu
1 tsp. hot pepper sesame oil
2 tsp. grated ginger root
1 tbsp. maple syrup
1/2 cup water
2 tsp. kuzu or arrowroot (+water)

Combine all ingredients except kuzu.  Cook on medium heat for 2-3 minutes.  Dilute kuzu in small amount of water and add to sauce.  Cook until kuzu becomes clear and sauce is slightly thickened.


Roasted Garlic and Cauliflower Puree

Ingredients:
1 tbsp. butter
1 leek, cleaned and chopped
1 head cauliflower, broken into florets
1 medium potato, peeled and quartered
5 cups water (or veggie/chicken stock)
1 tsp. sea salt + 1/4 tsp. black pepper
3 cloves roasted garlic
1 tbsp. fresh chives

Sauté leek in butter for 1-2 minutes.  Add cauliflower, potato, water and sea salt.  Bring to a boil, cover and reduce flame to medium. Cook 15 minutes or until vegetables are soft. Remove vegetables with a slotted spoon and puree in the food processor with the roasted garlic cloves.  Add the puree back to the soup. Mix and garnish with fresh chives.


Sweet Corn and Red Pepper Sauté

Ingredients:
1/4 cup water
2 ears fresh corn kernels
1/2 red pepper, deseeded and diced
1 tbsp. cilantro, minced
Pinch of sea salt

Place water and corn into a pan.  Bring to a boil, reduce flame to medium and cook 3-5 minutes.  Add red pepper, cilantro and a pinch of sea salt, and cook 2-3 minutes.


 

Red Russian Kale and Brussels Sprouts with Raspberry Vinaigrette

Ingredients:
1 bunch red Russian kale (or other dark leafy green)
4-5 Brussels Sprouts, cut in half
water
1/4 cup walnut oil
3 tbsp. raspberry vinegar
1 tsp. honey
1 tsp. raspberry preserves
Sea salt and black pepper

Place water in a pot with a steamer and bring to a boil.  Add kale, cover and cook 3-5 minutes or until bright green.  Repeat with Brussels Sprouts (for 5 minutes).  Combine walnut oil, vinegar, honey, raspberry preserves and sea salt and black pepper to taste.  Just before serving top steamed vegetables with Raspberry Vinaigrette.


Celery Route Puree

Ingredients:
2 large celery roots, peeled and chopped
2 medium potatoes, peeled and quartered
1/2 tsp. sea salt
1-2 cups water
1 tbsp. butter, softened

Put water, celery root, potato and sea salt into a pot.  Bring to a boil and cook on high heat for 12-15 minutes or until vegetables are soft.  Puree the soft celery root, potatoes and butter in a food processor until smooth and creamy.


Enjoy Gluten Free recipes

Find more recipes in Foods that Help Win the Battle Against Fibromyalgia

Take The Eat to Beat Fibromyalgia Challenge!


Both comments and pings are currently closed.

Comments are closed.