A Few Simple Vegetable-Based Recipes

There are some people whom I know who simply do not eat vegetables. Others only eat a few types. I’m not talking about children here, but fully grown adults! Hard to believe, isn’t it? Well, it’s true. A lot of people have asked me that since I’m a vegetarian, what can I eat? Well, today’s post is not just for vegetarians, but presents a few ideas on how to spice things up.

I know it is rather unorthodox of this blog to have recipes. As such, I have “pinched” i.e. taken a few recipes from elsewhere on the internet, with the authors’ permission of course (the only condition they laid down was not to alter the text), and am presenting them to you. Enjoy!

One: Wilted Spinach Salad:

The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favourite that’s low in calories and high in important nutrients.

Here’s what you need:

• 2 cups spinach leaves
• 1 medium onion peeled, sliced
• 2 tbs. olive oil
• 1/2 cup plain yogurt

Sauté onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving! With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA

Two: Grilled Radicchio

Dijon mustard and Worcestershire sauce add spice to heart-healthy radicchio without adding much in the way of calories.

• 1 head radicchio
• 1 tbs. olive oil
• 1/4 cup balsamic vinegar
• 1 tbs. Dijon mustard
• A splash of Worcestershire sauce

Combine all ingredients except radicchio in small bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till browned. Only 25 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, folate, vitamin K, beta carotene,

Three: Spinach, Mushroom & Anchovy Salad

Anchovies are one of the best sources of omega 3 fatty acids AND they’re low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

• 6 cups spinach leaves, loosely packed
• 1 2 oz can anchovies in oil
• 10-12 small mushrooms
• Juice of 1 lemon

Wash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, folate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

Four: Walnut & Raisin Greens

Get even more essential fatty acids and antioxidants in this great tasting warm salad.

• 6 cups greens, loosely packed (spinach, collard, turnip will all work well)
• 2 tbs. walnut oil
• 3 cloves garlic
• 1/2 cup raisins
• 1/4 cup chopped walnuts

Chop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and sauté in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, folate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.

There we go, not so boring now, is it? Well, I have to admit that I have not tried all of them before. I do know, though, from online reviews, that these are great. Maybe I’ll be inspired to try making some of them soon, right? Anyways, for more recipes, check out the links I have provided below.

Check out these recipes:

 

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Also published on Medium.