Vegetable Side Dish Recipes

There are many vegetable side dish recipes available. A side salad does not have to be our only option nor does steamed broccoli. I had never consumed so many different types of healthy vegetables until I discovered the whole foods lifestlye.

Something I found interesting in my studies, all those years of low to no fat dieting was a waste of nutrients without the added fat. Vegetables carry fat soluble vitamins as well as water soluble. The fat soluble vitamins are not properly absorbed without the addition of olive oil or my preferred fat, butter.

Healthy vegetable side dish recipes do not mean low fat side dishes.

Revel in this great news and don't forget the fat!

Steamed vegetables are your healthiest option. A light steaming will release some nutrients that you might not obtain in raw. Broccoli, Cauliflower, Green Beans, Brussels Sprouts and artichokes are nice quick veggie options. It's not necessary to get fancy each night. The easier you make it on yourself, the greater your success will be.


Lemon Beet Salad

Ingredients:

  • 6 Medium Golden Beets
  • 1 Small Red Onion
  • 1 Tbs. Minced Garlic
  • Juice of 1 Lemon
  • 1/4 Cup Extra Virgin Olive Oil-lemon infused is nice
  • 4 Tbs. Rice Vinegar
  • 1/2 Cup Feta Cheese Crumbled

Directions:

Steam beets for 25 minutes then peel and cut into small cubes.Slice the onion as thin as possible and then chop into smaller pieces. Mix oil, vinegar, lemon juice and garlic together in salad bowl then add remaining ingredients cover and chill well. Remove from refrigerator 20 minutes prior to serving.

Vegetable Side Dish Recipes: Serves 6

This is a Phase II recipe


Green Beans Bleu

  • 16 oz. Bag Frozen or Fresh Green Beans Steamed
  • 4 Tbs. Butter
  • 2 Tbs. Extra Virgin Olive Oil
  • 2 Cloves Minced Garlic
  • 3/4-1 Cup Bleu Cheese Crumbles-Some Enjoy the stronger flavor of additional bleu cheese
  • 1/2 Cup Slivered Almonds
  • Salt & Pepper to Taste

Directions:

Steam green beans until desired wellness. Some like their green beans to snap. About 12-15 minutes.

In a sauce pan melt butter and add garlic, olive oil, salt and pepper.

Toss green beans in a bowl with butter mixture and add remaining ingredients and serve.

This is a Phase I recipe


vegetable-side-dish-recipes

Sauteed Broccoli

  • 1 Head Broccoli
  • 1 Tbs. Butter
  • 1 Tbs. Extra Virgin Olive Oil
  • 2 Cloves Minced Garlic
  • Salt & Pepper to Taste

Directions:

Heat Butter and oil in a large skillet over medium-high heat. Add broccoli. Saute until tender (about 4 minutes). Season to taste with salt and pepper.

Many have shared with me that they prefer to cook the broccoli even longer for a "browned broccoli".


Roasted Cauliflower, Broccoli and Fennel

  • 2Lbs Broccoli and Cauliflower Florets
  • 1 Bunch Fennel, Julienne
  • 1 Medium White Onion, Julienne
  • 2 Cloves Garlic, Chopped
  • 2 Tbs. Olive Oil
  • 1 Tbs. Butter
  • Salt & Pepper to Taste

Directions:

Melt butter and toss all ingredients in a large bowl and season with salt and pepper. Roast on a sheet tray until vegetables are tender and start to show color and/or browning approximately 25 minutes. Not everyone is a fan of fennel so feel free to leave it out of your vegetable side dish recipes.


Krispy Kale Krisps

Ingredients:

  • 1 Bunch each of Purple and Green Kale
  • Olive Oil
  • Sea Salt

Directions:

Wash kale and pat dry. Tear into pieces, (the stems should not be used due to toughness) put in a bowl and drizzle olive oil and add sea salt to taste, toss well with your hands and lay on a cookie sheet. Put in 350 F oven and bake for 10-15 minutes until crisp.

This is not only great for vegetable side dish recipes but is fantastic as an appetizer too!

This is a Phase I recipe


Roasted Garlic Cauliflower Casserole

Ingredients:

  • 1 Head Cauliflower-Steamed and Drained
  • (look for more than just white cauliflower!
  • 8 Slices Bacon Fried and Crumbled
  • 3 Green Scallions Chopped
  • 4 Tbs. Butter
  • 1 Cup Sour Cream
  • 1 1/2 Cup Shredded Cheddar Cheese
  • 6 Cloves Roasted Garlic
  • Sea Salt & Pepper to Taste

Directions:

In large bowl mash steamed cauliflower. To this, add remaining ingredients except 1/2 cup of the cheese. Mix well and place in a rectangular baking dish. Sprinkle remaining cheese on top and bake in a 350 oven for 30 minutes or until browned on top. In our house, we like "crispy cheese" so we bake until crisp on top. Not only is this wonderful for vegetable side dish recipes but adding cooked ground beef makes it a nice casserole!

This is a Phase I recipe


Cauliflower Rice

Ingredients:

  • 1 Head Cauliflower
  • 2 tbs. Olive Oil
  • 2 tbs. Butter
  • 1/4 tsp. Sea Salt

Directions:

With hand grater, grate cauliflower to rice size particles. Heat frying pan with butter and olive oil, saute cauliflower sprinkled with sea salt for about 10 minutes on medium heat. Some prefer it a bit crispier and might let it go a bit longer.

You can add other seasonings such as:

  • Curry
  • Rosemary
  • Garlic
  • Paprika
  • Tarragon

You can even make Chinese Fried Rice by adding green scallions and eggs. Peas if you are consuming the starchier foods are also acceptable.

Vegetable side dish recipes such as this are easy to utilize as a substitute for the higher carbohydrate rices and pastas.

This recipe is suitable for all phases.


vegetable-side-dish-recipes

Roasted Carrots with Rosemary

Ingredients:

  • 6 Organic Carrots cut wedge style
  • 1/8 Cup Olive Oil
  • 2 Tbs. Butter
  • 2 Tbns. Dry Parsley
  • 1 tsp. Sea Salt
  • 2 tsp. Finely Ground Rosemary Powder

Directions:

Preheat oven to 425

Cut carrots diagonally in a wedge style put in shallow baking dish. Pour oil over carrots and add dry ingredients, toss until covered. Add 2 tbs. either melted butter or remove from oven after butter has melted and toss, returning to oven until desired wellness. We enjoy our veggies a bit on the crispier side so it's not unusual to see a bit of "brown" in our house. This takes approximately 30 minutes.

This is one of those vegetable side dish recipes that is better saved for Phase II of the plan.


Sauteed Rutabaga and Baby Carrots

Ingredients:

  • 2 Tbs. Olive Oil
  • 2 Tbs. Butter
  • 2 Cups Rutabaga, Peeled and cut into Wedges
  • 2 Cups Baby Carrots, Peeled and Halved Lengthwise
  • Salt & Pepper to Taste

Directions:

Heat oil and butter in a cast iron skillet. Saute vegetables until slightly tender. Season to taste with Salt & Pepper.

This is a Phase II recipe.

The easiest of our vegetable side dish recipes


Scalloped Turnips

Ingredients:

  • 6 Tbs. Butter
  • 1 Clove Garlic Minced
  • 2 Lbs. Turnips, Peeled and Sliced Thin
  • 2 Scallions Diced
  • Sea Salt and Pepper to Taste
  • 1 1/2 Cups Shredded Cheddar Cheese
  • 1 3/4 Cups Heavy Cream

Directions:Heat oven to 350°

In a small skillet or saucepan over medium low heat, melt 2 tbs of the butter and pour into a 2 1/2 to 3-quart baking dish and swirl to coat the bottom and sides of the dish.

Arrange half of the turnips in the baking dish. Sprinkle with salt and pepper melted remaining butter, garlic and half of the cheese. Layer with the remaining turnips, sprinkle with salt and pepper, and top with the remaining cheese, butter and garlic. heat cream until the mixture begins to bubble. Pour over the turnips. Place the baking dish on a baking sheet (to catch any spillovers) and bake for about 1 hour to 1 hour and 15 minutes, or until turnips are tender with the pierce of a fork.

When I first began, scalloped potatoes were one of those vegetable side dish recipes I missed in the winter.

This is a Phase II recipe


Creamed Spinach

Ingredients:

  • 1 Bag Frozen Spinach or Fresh Steamed until wilted
  • 1/2 Pint Heavy Whipping Cream
  • 1/2 Cup Grated Parmesan Cheese
  • 2 Cloves Garlic Minced
  • Sea Salt & Pepper to Taste

Directions:

On low heat, add cream and garlic to a small sauce pan stirring slowly and consistently while heating for about 5 minutes. Continue to stir and add parmesan cheese slowly, approximately 2 Tbs. at a time while stirring. This will slowly thicken the mixture without adding flour. That is our goal. For those on Phase II, reduce the parmesan cheese by 1/2 cup and add 1 1/2 Tbs. Quinoa Flour. When sauce is slightly thickened, add the spinach and continue to stir until spinach is warm. Add salt and pepper and serve. I enjoy a scoop of this over a grass fed ground beef or bison patty. This is my personal favorite of the vegetable side dish recipes.

This is a Phase I recipe


Fried Spinach

Ingredients:

  • Several Handfuls Fresh Spinach
  • Rice Bran Oil
  • (or other high smoke point oil, I'm specific with Rice Bran for arterial health. No other oil carries the mixed tocopherols-Vitamin E's as this.)
  • Sea Salt
  • Cast Iron Pan or Deep Fryer

Directions:

In cast iron pan or deep fryer, add about 2 cups oil. Heat for several minutes until you see small bubbles.

Carefully add spinach and cover with a grease splattering screen. Be careful because the water content of the spinach will make the oil splatter at first.

Fry for approximately 6 minutes until spinach is crisp transfer to plate covered in paper towels and sprinkle with sea salt. This is my daughter's favorite of the vegetable side dish recipes.

This is a Phase I recipe


Vegetable Stir Fry

Ingredients:

  • 2 Cups Broccoli Florets
  • 1 Cup Green Beans
  • 1 Cup Julienned Red/Yellow/Orange Peppers
  • 1 Cup Diced Mushrooms
  • 4 Cloves Garlic Chopped
  • 1 Medium Onion Chopped
  • 1 8oz. Can Water Chestnuts
  • 1/4 Cup Sesame Oil
  • 1 Cup Bean Sprouts
  • 3 Tbs. Sesame Seeds

Directions:

In large skillet or wok, heat oil add veggies and stir fry for about 10 minutes, add sesame seeds and serve. This is one of those vegetable side dish recipes that you can "clean the fridge" with.

This dish is nice with chicken added. Slice boneless, skinless chicken in small pieces and quickly saute in sesame oil, put to the side and add to veggie stir fry after completion.

I enjoy cilantro in my stir fry but that is very individual. Did you know that cilantro is one of the most superior blood cleansers?

This is a Phase I recipe


Italian Grilled Vegetables

  • Eggplant
  • Zucchini
  • Portabella Mushroom
  • Asparagus
  • Red Bell Pepper
  • Green Scallions
  • Olive Oil
  • Large Onion
  • Oregano to taste
  • Sea Salt or Garlic Salt

Directions:

Heat Grill, pierce large onion with a fork and when grill is nice and hot, run the onion across the grill. This will not only clean your grill but leave a nice flavor for your veggies.

Cut veggies into larger pieces and strips. Organize on a large tray and brush with olive oil, sprinkle with salt and oregano and grill until tender. We all have our own individual taste so they're done when YOU think their done!

These veggies are also nice roasted in the oven and for this, you can add broccoli and cauliflower.

These are the most favored of the vegetable side dish recipes.

This is a Phase I recipe


Butternut Squash Mash

Ingredients:

  • 4 Cups Butternut Squash
  • ¼ Cup Coconut Milk or Heavy Whipping Cream
  • 4 Tbs. Organic Butter
  • 2 Tbs. Fresh or Dry Parsley
  • Salt and pepper to taste

Method:Preheat oven to 350. Slice butternut squash in half and remove seeds. (You can roast the seeds if you wish) Place the squash in a glass dish filled with a quarter inch of water and cover with foil.

Place in the oven and roast the butternut squash for about 40 minutes or until tender. Scoop out the flesh and place into your food processor. Add butter and coconut milk or cream and blend on low until smooth. Fold in Parsley and add salt and pepper to taste.

Remove mixture from processor and place in oven proof dish. Warm at 350 degrees 10 minutes or until heated through.

Some variations include: Cinnamon rather than parsley, salt and pepper or a sprinkle of parmesan cheese.

This is a Phase II recipe

This one of your superior post work out vegetable side dish recipes.


vegetable-side-dish-recipes

Spaghetti Squash

Ingredients:

  • 1 Spaghetti Squash
  • 1/2 Cup Water

Method:Preheat oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half.

Arrange squash in a 9- x 13-inch casserole dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes.

Rake a fork back and forth across the squash to remove its flesh in strands just like spaghetti.

Spaghetti squash makes one of the most versatile vegetable side dish recipes or a fun substitute in thin noodle recipes, from Asian to Italian. It is loaded with nutrients, such as beta carotene and fiber, and is tender, with just a slight crunch. This is our favorite delivery of meatballs and marinara.

This is a Phase II recipe


Roasted Root Vegetables

Ingredients:

  • 3 Cups Parsnips, peeled and sliced diagonally, 1/2-inch thick
  • 3 Cups Carrots, peeled and sliced diagonally, 1/2-inch thick
  • 3 Cups Rutabaga, peeled and sliced in wedges or chunks
  • 6 Fresh Thyme Sprigs
  • 2 Tbs. Virgin Olive Oil
  • 2 Tbs. Fresh Squeezed Lemon Juice (not bottled lemon juice)
  • 1/2 Tsp. Fine Ground Pepper
  • 1/2 Tsp. Sea Salt

Method:

Steam parsnips, carrots and rutabaga over boiling water or in steamer for 6 minutes, until half cooked.

Preheat oven to 400°F. Drain vegetables and toss with thyme, olive oil, lemon juice, pepper and salt.

Spread on a rimmed baking sheet and roast for 35-40 minutes, until browned and tender.

Roasted root vegetables are vegetable side dish recipes best served for a maintenance or post work out stage.

Serves 8

This is a Phase II recipe


vegetable-side-dish-recipes

Chard Bacon Apple Salad

Ingredients:

  • 4 Slices Bacon Diced
  • 1 Small Yellow Onion, halved and thinly sliced
  • 1 Organic Gala Apple, cored and diced
  • 1 Bunch (about 3/4 pound) Organic Chard, well rinsed
  • 1/4 Tsp. Sea Salt
  • 1/4 Tsp. Cracked Black Pepper

Method:

Place a large, heavy skillet (preferably cast iron or stainless) over medium heat. Add bacon and cook, stirring frequently, until lightly browned, about 7 minutes. Remove bacon from pan with a slotted spoon and set aside. Add onion to the pan and cook until softened, about 5 minutes. Stir in apple.

Meanwhile, cut off the stems of the chard and slice them thinly. Chop the leaves. Stir stems and leaves into the skillet along with the bacon, salt and pepper. Pour in 2 tablespoons water; cover the skillet and cook, stirring frequently, until chard is tender, about 8 more minutes. This is one of those easy yet unique vegetable side dish recipes.

This is a Phase II recipe

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