Three easy ways to dress up your vegetables

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer-friendly version of these recipes.

Three easy ways to make vegetables the star of the plate: toss with a zesty vinaigrette, dress with a quick pesto, or roast with aromatic spices. Here’s a mouth-watering example of each.

Broccoli with Sesame Dressing


Time
: 10 minutes

2 broccoli crowns, cut into florets
1 Tbs. reduced-sodium soy sauce
1 small clove garlic, minced
1 tsp. grated ginger
2 tsp. rice vinegar
2 tsp. toasted sesame oil
2 tsp. honey

  1. Steam the broccoli until tender-crisp, 2-3 minutes. Drain well.
  2. Make the vinaigrette: Whisk together the remaining ingredients.
  3. Toss the vinaigrette with the broccoli.

Serves 4.

Per serving (3/4 cup):

  • Calories: 70
  • Total fat: 2.5 g
  • Sat fat: 0 g
  • Carbs: 9 g
  • Fiber: 2 g
  • Total sugar: 5 g
  • Added sugar: 3 g
  • Protein: 3 g
  • Sodium: 170 mg

 

Green Beans with Parsley-Almond Pesto


Time
: 15 minutes

1 lb. green beans, trimmed
¼ cup smoked almonds
1 small clove garlic, minced
¼ cup flat-leaf parsley leaves
2 Tbs. extra-virgin olive oil
2 tsp. lemon juice
¼ tsp. kosher salt

  1. Steam the green beans until tender, 8-10 minutes.
  2. Make the pesto: Combine the remaining ingredients in a food processor. Pulse until uniformly minced.
  3. Toss the green beans with the pesto.

Serves 4.

Per serving (1 cup):

  • Calories: 140
  • Total fat: 11 g
  • Sat fat: 1 g
  • Carbs: 9 g
  • Fiber: 3 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 4 g
  • Sodium: 160 mg

 

Spiced Roasted Cauliflower


Time
: 30 minutes

2 Tbs. extra-virgin olive oil
1 Tbs. tomato paste
½ tsp. paprika
¼ tsp. ground cumin
¼ tsp. ground coriander
pinch of cayenne pepper
¼ tsp. kosher salt
1 head cauliflower, chopped

  1. Preheat the oven to 450°F.
  2. In a large bowl, combine the oil, tomato paste, spices, and salt.
  3. Toss the cauliflower in the oil mixture.
  4. Roast on a lined, rimmed baking sheet until tender, 20-25 minutes.

Serves 4.

Per serving (3/4 cup):

  • Calories: 100
  • Total fat: 7 g
  • Sat fat: 1 g
  • Carbs: 7 g
  • Fiber: 3 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 3 g
  • Sodium: 160 mg

Enjoy these recipes? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

 

19 Replies to “Three easy ways to dress up your vegetables”

    1. Hi Mary,

      Thank you for your comment. I have added total sugar and added sugar to the nutrition facts for these recipes, and will do so for future recipes posted on NutritionAction.com. I hope this helps.

      Warmly,
      Jen

  1. why don’t you have these recipes so we can print them? This is frustrating. I am not renewing my membership. You’re site is too frustrating.

      1. I did that too. If you know how to copy and paste it is very easy. If you don’t know how, there is probably a tutorial on youtube. It will make you life less frustrating.

      2. Hi Nancy,

        You can now find a printable PDF of these recipes at the top of this post.

        Additionally, all of our recipe posts after October 2017 have printable PDF recipes.

        Happy cooking!
        Jen

      3. I am not real computer savvy and don’t know how to copy and paste and have Word document and all that stuff. It would be nice to print these. Love so many of these recipes. Thanks.

      4. Hi Mindy,

        You can now find a printable PDF of these recipes at the top of this post.

        Additionally, all of our recipe posts after October 2017 have printable PDF recipes.

        Happy cooking!
        Jen

  2. Has Nutrition action looked at the Forks Over Knifes diet, whole food plant based diet? They don’t use olive oil or oil of any kind. Any studies about this?

  3. Always good have healthy recipes for vegetables.

    Would it be possible to list weight of ingredients (preferably in grams) as well as volume?
    It would be very useful to have the weight of ingredients (preferably in grams), e.g. what are the weights of 2 broccoli crowns cut into florets & 1/2 cup flat-leaf parsley leaves, when following recipes.
    Knowing the weight of an ingredient is very helpful in preparation as well as in figuring calorie content as it is a more precise measure than volume.

    1. Hi Lorraine,

      Thank you for your thoughtful comment. Our small staff is not able to add that element to recipes at this time, though we hope you’ll keep trying recipes from The Healthy Cook. Rest assured, a little extra broccoli is never a bad thing.

      Happy cooking,
      Jen

      1. Hi Jen,
        To add my comment to what Lorraine said, I’d rather see the weights in conventional American measurements added if you can add only one type. It is still the norm in American cooking, although gram weights are creeping in.

  4. PLEASE – I agree with the previous comment – make the recipes quickly printable. I do copy them to Word: this takes some time, they sometimes are scrambled in the process, sometimes I get messages that the file is not secure and have to work through that. All this is time consuming (and no photos either!).
    Just do it!
    Thank you.

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