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Meal 1

Potato and Zucchini Hash

Ingredients

2 medium russet potatoes (1 1/2 pounds total), peeled, quartered lengthwise, and thinly sliced crosswise

2 tablespoons extra-virgin olive oil

1/2 medium yellow onion, thinly sliced

Coarse salt and ground pepper

1 medium zucchini, quartered lengthwise and thinly sliced crosswise

4 eggs, sunny side up

DIRECTIONS

1. Rinse potatoes well under cold running water, then drain and thoroughly pat dry. In a large nonstick skillet, heat oil over medium-high. Add onion and potatoes and season with salt and pepper. Cook, stirring frequently, until potatoes are almost cooked through and golden, about 15 minutes.

2. Add zucchini, reduce heat to medium, and cook, stirring, until zucchini is soft and potatoes are cooked through, 7 minutes. Season with salt and pepper; divide among four plates. To serve, top with eggs.

https://www.marthastewart.com/315323/potato-and-zucchini-hash

Carrot and Celery Root Soup

This vibrant vegetarian celery root and carrot soup is chock full of nutrients, has a wonderful sweet-savory flavor, and is easy to make.

Prep Time 15 minutes

Cook Time 25 minutes

Servings 4

Ingredients
  • 6 large carrots peeled & cut into rounds

  • 1 medium celery root peeled and diced

  • 2 tablespoons butter

  • 1 tablespoon olive oil

  • 1/2 medium onion chopped

  • 3-4 cloves garlic minced

  • 4 dashes Italian seasoning

  • 1 teaspoon paprika

  • 4 cups vegetable broth

  • 2 cups water

  • Salt & pepper to taste

Instructions
  1. Prep your carrots, celery root, and onion. Tip: to peel the celery root, I just (carefully) cut the rough exterior off with my chef's knife. Cut the carrots and celery root into pieces that are roughly the same size so they cook at a similar rate.

  2. In a large pot on medium-high heat, melt the butter and oil. Add the onion and sauté, stirring occasionally, for 5-7 minutes, or until it's lightly browned.

  3. Stir the garlic into the pot and cook for about 30 seconds, or until fragrant.

  4. Add the carrot, celery root, veg broth, water, Italian seasoning, and paprika to the pot. Increase heat to high until it starts to boil. Reduce heat to medium and cover the pot with the lid slightly ajar for 15-20 minutes or until the veggies are tender.

  5. Blend in batches until you've got a smooth soup (I recommend letting the soup cool for at least 10 minutes first to do this more safely). Season with salt & pepper as needed. Serve immediately. Soup can be frozen for up to 3 months.

Recipe Notes
  • Serves 4+

https://www.saltandlavender.com/carrot-celery-root-soup/

Sides

Marinated Beet, Carrot and Zucchini Salad

Prep time: 15 mins

Cook time: 10 mins

Serves: 4-6 persons

Ingredients

  • 4-6 small beets, sliced thinly. I used golden and chioggia beets.

  • 2 small carrots, sliced very thinly

  • 1 small zucchini, cut into ribbons

  • 1/3 red onion, sliced thinly

  • small handful of fresh dill

  • 1/4 cup toasted, slivered almonds

  • DRESSING

  • Juice from 2 freshly squeezed oranges

  • 1/4 teaspoon minced ginger

  • 1 teaspoon extra virgin olive oil

  • 1 teaspoon balsamic vinegar

  • salt and pepper to taste

  • 1/2 teaspoon chopped dill

Instructions

  1. Wash, peel and cut the beets into 1/2 inch slices.

  2. Add 1 inch of water to a large pot and bring to a boil. Place beets in a steamer basket, lower heat and cover. Steam until crisp – about 7 to 10 minutes, depending on thickness. Do not overcook as they will lose their potency.

  3. Combine the Dressing ingredients and mix well. Add the beets, carrots, zucchini, and onion. Marinate for a minimum of 3 hours to overnight.

  4. To Serve: drain marinade into small bowl and arrange vegetables in new bowl or individual plates. Add almonds and fresh dill to garnish. Drizzle with leftover marinade if desired.

https://simplyfreshdinners.com/marinated-beet-carrot-and-zucchini-salad/

Apple Banana Stew in Cinnamon Sauce

Prep time: 5 mins

Cook time: 5 mins

Ingredients

  • 1/3 cup honey

  • 1/2 tsp. lemon juice

  • 1/4 tsp. vanilla extract

  • 1/4 tsp. cinnamon

  • 1/4 cup water

  • 1 tablespoon corn starch

  • 2 apples, chopped

  • 1 banana

Instructions

  1. Mix water and corn starch together until corn starch is dissolved.

  2. In skillet, pour water/corn starch, lemon juice, honey, vanilla, and cinnamon. Turn skillet on medium until sauce begins to warm and blend.

  3. Add chopped apples and bananas and stir to coat with the sauce.

  4. Continue to cook over low heat for 5-7 minutes.

  5. Scoop apple/ bananas into a bowl or hollowed out apples.

https://www.superhealthykids.com/apple-banana-stew-in-cinnamon-sauce/

Meal 2

Vegetarian Vegetable Chili with Zucchini

You could also use whatever vegetables you have on hand. Cauliflower would work well. This vegetable chili recipe is both vegetarian and vegan.

Ingredients

  • 1 onion, chopped

  • 3-4 cloves garlic, minced

  • 2 tbsp vegetable oil

  • 3 zucchini, sliced

  • 2 bell peppers, any color

  • 1 1/2 cups sliced mushrooms

  • 3 stalks celery, sliced

  • 1 cup broccoli, chopped

  • 3 carrots, sliced

  • 1 28 ounce can kidney beans, undrained (or, use one 14-ounce can of kidney beans and one 14-ounce can black beans, if you prefer)

  • 1 14 ounce can diced tomatoes (do not drain)

  • 2 cups tomato paste

  • 1/2 cup dry white wine (optional but adds a nice extra flavor, if you omit it, use water or vegetable broth instead)

  • 4 tsp chili powder

  • 1 1/2 tsp cumin

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • 1/4 tsp pepper

Steps to Make It

In a large pot, sautee the onion and the garlic in the vegetable oil until the onions are soft, about 3 to 5 minutes.

Next add in all of the vegetables (zucchini, bell peppers, mushrooms, celery, broccoli and carrots) and then cover the pot and allow it all to cook over medium heat for about 8 to 10 minutes, stirring frequently to keep the vegetables from burning or sticking.

Next, add in the kidney beans, the diced tomatoes (undrained), the tomato paste and the white wine, and give it all a good stir to combine. Then, add in the chili powder, cumin, garlic powder, salt and pepper. Stir it all together to combine well and then bring it all to a slow simmer.

Once your chili is simmering, cover the pot, and allow it to cook over medium-low heat for at least 30 minutes, or until all of the vegetables are done cooking.

https://www.thespruceeats.com/vegetarian-vegetable-chili-recipe-with-zucchini-3378024

Sauteed Chard with Sweet Onions and Carrots

COURSE Main Course

CUISINE American

PREP TIME 10 minutes

COOK TIME 10 minutes

TOTAL TIME 20 minutes

AUTHOR Lynne Curry

INGREDIENTS
  • 1 bunch Swiss chard or any other cooking greens

  • 1 tablespoon extra-virgin olive oil

  • 1 medium sweet onion, such as Walla Walla sweet or scallions

  • 3 medium carrots, thinly sliced

  • fine sea salt

  • 1 clove garlic, minced

INSTRUCTIONS

  1. Trim the chard stems from the leaves. Chop the leaves and set them aside. Slice the stems.

  1. Heat the oil in a large skillet over medium-high heat. Add the chard stems and cook until they sizzle, stirring now and then for about 2 minutes. Add the onion and carrots and season with a pinch of salt. Cook until they begin to soften, about 5 minutes. Stir as needed so they cook without browning.

  1. Mound the greens on top and season with 1/2 teaspoon salt and the garlic. Stir and cook until the greens soften, about 2 minutes more. Taste for seasoning and adjust to suit your taste.

https://lynnecurry.com/2017/07/simple-sauteed-swiss-chard-recipe/

Perfectly Roasted Vegetables

  • 2 cups Brussels sprouts, trimmed

  • 1 cup large Yukon Gold potato chunks

  • 1 cup large rainbow carrot chunks

  • 1 cup cauliflower florets

  • 1 cup cubed red beets

  • 1/2 cup shallot chunks

  • 2 tablespoons olive oil

  • salt and ground black pepper to taste

Directions

  1. Preheat oven to 425 degrees F (220 degrees C). Set an oven rack to the second-lowest level in the oven.

  2. Fill a bowl with lightly salted water. Place Brussels sprouts in salted water and let sit for about 15 minutes; drain.

  3. Stir potatoes, carrots, cauliflower, beets, shallot, olive oil, salt, and pepper together in a bowl. Pour vegetables in a single layer onto a baking sheet.

  4. Roast in the preheated oven until caramelized and cooked through, about 45 minutes.

https://www.allrecipes.com/recipe/235479/perfectly-roasted-vegetable/

Healthy Apple Crisp

Ingredients

  • 4 medium tart apples, peeled and thinly sliced

  • 1/4 cup sugar

  • 1 tablespoon all-purpose flour

  • 2 teaspoons lemon juice

  • 1/4 teaspoon ground cinnamon

  • TOPPING:

  • 2/3 cup old-fashioned oats

  • 1/2 cup packed brown sugar

  • 1/4 cup all-purpose flour

  • 1/2 teaspoon ground cinnamon

  • 3 tablespoons cold butter

  • Vanilla ice cream, optional

Directions

  • Toss apples with sugar, flour, lemon juice and cinnamon. Transfer to a greased microwave-safe 9-in. deep-dish pie plate.

  • Mix first four topping ingredients. Cut in butter until crumbly; sprinkle over filling.

  • Cover with waxed paper. Microwave on high until apples are tender, 5-7 minutes. If desired, serve with ice cream.

Editor's Note

This recipe was tested in a 1,100-watt microwave.

Nutrition Facts

1 cup: 252 calories, 7g fat (4g saturated fat), 15mg cholesterol, 66mg sodium, 49g carbohydrate (35g sugars, 3g fiber), 2g protein.

https://www.tasteofhome.com/recipes/healthy-apple-crisp/

Meal 3

Over-the Rainbow Minestrone

Ingredients

  • 4 stalks Swiss chard (about 1/2 pound)

  • 2 tablespoons olive oil

  • 1 medium red onion, finely chopped

  • 6 cups vegetable broth

  • 2 cans (14-1/2 ounces each) fire-roasted diced tomatoes, undrained

  • 1 can (16 ounces) kidney beans, rinsed and drained

  • 1 can (15 ounces) chickpeas, rinsed and drained

  • 1 medium yellow summer squash or zucchini, halved and cut into 1/4-inch slices

  • 1 medium sweet red or yellow pepper, finely chopped

  • 1 medium carrot, finely chopped

  • 2 garlic cloves, minced

  • 1-1/2 cups uncooked spiral pasta

  • 1/4 cup prepared pesto

Directions

  • Cut stems from chard; chop stems and leaves separately. Reserve leaves for adding later. In a large skillet, heat oil over medium heat. Add onion and chard stems; cook and stir 3-5 minutes or until tender. Transfer to a 6-qt. slow cooker.

  • Stir in broth, tomatoes, beans, chickpeas, squash, pepper, carrot and garlic. Cook, covered, on low 6-8 hours or until vegetables are tender.

  • Stir in pasta and reserved chard leaves. Cook, covered, on low 20-25 minutes longer or until pasta is tender. Serve with pesto.

Nutrition Facts

1-1/2 cups: 231 calories, 7g fat (1g saturated fat), 2mg cholesterol, 1015mg sodium, 34g carbohydrate (7g sugars, 6g fiber), 9g protein.

https://www.tasteofhome.com/recipes/over-the-rainbow-minestrone/

Celeriac Potato Pancakes with Apple Crème Fraîche

Ingredients

  • For the Celeriac Potato Pancakes:

  • 1 small onion, diced

  • 1 clove of garlic, minced

  • 1 tablespoon of olive oil, plus 2 tablespoons

  • 1 celery root (celeriac), trimmed and peeled, and then quartered

  • 4 Yukon Gold potatoes, peeled, and halved longwise

  • 2 tablespoons chopped fresh flat leaf parsley

  • 1 egg

  • Salt and pepper

  • For the Apple Crème Fraîche:

  • 1 cup crème fraîche

  • 1 gala apple, peeled and grated and chopped

  • Juice of 1/4 lemon

  • 12 chives, snipped, plus more for garnish

  • Salt and pepper

Directions

1.

Begin the celeriac potato pancake by heating 1 tablespoon of olive oil in a large sauté pan over medium heat. Add the diced onion, and season with salt and pepper. After 2 minutes, add the minced garlic. Sauté another 5 minutes until the onion is translucent and soft, but not golden.

2.

Meanwhile, feed the celeriac and potatoes through the grating attachment of a food processor. Transfer the grated vegetables to a kitchen towel, and ring out as much moisture as possible. Transfer the dry grated potato and celeriac to a bowl, and season with salt, pepper, and parsley, and add the onion and garlic mixture. Mix thoroughly to combine, and distribute the flavorings. Add the egg, and mix again just to combine.

3.

Add 2 tablespoons of olive oil to the same pan in which you sautéed the onions and garlic. Press half the potato celeriac mixture into the bottom of the pan, spreading it out all over the bottom. Cook on medium heat for 15 minutes. Then, press a plate over the top of the pancake, and flip the pan so that the pancake then sits on the plate, then slide the pancake raw-side-down into the sauté pan and cook another 15 minutes. Repeat with the other half of the potato-celeriac mixture to make the second pancake.

4.

To make the apple crème fraîche, peel a gala apple, and grate with a box grater on all four sides until you hit the core of the fruit. Discard the core, dress the grated apple immediately with the juice of ¼ lemon, and chop the apple even finer. Combine with the crème fraîche, and season with salt, pepper, and the freshly snipped chives.

5.Cut the large potato-celeriac pancakes into wedges, and serve with the apple crème fraîche alongside.

https://www.seriouseats.com/recipes/2008/12/celeriac-potato-pancakes-with-apple-creme-fraiche-hanukkah-recipe.html

Orange Miso Glazed Beets & Carrots

Prep Time 20 minutes

Cook Time 1 hour

Total Time 1 hour 20 minutes

Servings 4

Ingredients
Vegetables
  • 1 bunch beets with greens about 2 pounds*

  • 1 to 2 pounds carrots I love rainbow*

  • 1 tablespoon olive oil

  • 1 teaspoon coconut oil

  • 1 teaspoon sesame oil

  • sesame seeds to garnish

Glaze
  • zest and juice of 1 small orange or tangerine*

  • 1 tablespoon tamari*

  • 2 tablespoons miso paste*

  • 1 teaspoon garlic minced

  • 1 teaspoon fresh ginger minced

  • 1/4 cup mirin

Instructions
  1. Preheat oven to 400 degrees (375 convection).

  2. Toss the prepared root vegetables with a generous drizzle of olive oil, and a few grinds of sea salt and pepper. Arrange them in a single layer on a baking sheet.

  3. Roast the vegetables 30 minutes (24 minutes convection). While the vegetables roast, whisk together all of the ingredients for the glaze.

  4. After 30 minutes (24 minutes convection), give them a stir, then brush generously with the glaze. Return the pan to the oven for an additional 10 minutes (8 minutes convection). Repeat the previous step until the vegetables are tender.

  5. While the vegetables roast, prepare the greens. Clip away any bad spots and the stems. Swish them around in a large bowl of water. Drain them, then coarsely chop them.

  6. When the vegetables are nearly cooked, stir-fry the greens in the coconut and sesame oils until wilted.

  7. Toss the wilted greens with the roasted vegetables, pour remaining glaze over top, then toss well to combine. Garnish with sesame seeds if desired. Serve hot or at room temperature.

  8. Enjoy!

https://beyondmeresustenance.com/orange-miso-glazed-beets-carrots/

Zucchini Banana Bread

Feel free to optionally add walnuts, raisins, or your favorite nuts or dried fruit, or glaze the bread if desired.

Did you make this recipe? Leave a review »

INGREDIENTS:
  • 1 large egg

  • 1/2 cup light brown sugar, packed

  • 1/3 cup liquid-state coconut oil (canola or vegetable may be substituted)

  • 1/4 cup granulated sugar

  • 1/4 cup cup sour cream (lite is okay; or Greek yogurt may be substituted)

  • 2 teaspoons vanilla extract

  • 1 cup all-purpose flour, plus additional if necessary (see step 4 in directions)

  • 1/2 teaspoon baking powder

  • 1/2 teaspoon baking soda

  • pinch salt, optional and to taste

  • 1 cup grated zucchini, laid loosely in cup and not packed (about 1 medium/large trimmed zucchini; note – wring out zucchini in a paper towel if it seems very moist)

  • 3/4 to 1 cup mashed ripe bananas (about 2 medium/large bananas)

  • 1/2 cup walnuts, raisins, etc., optional

DIRECTIONS:
  1. Preheat oven to 350F. Spray one 9×5-inch loaf pan with floured cooking spray, or grease and flour the pan; set aside. Note – Loaf is not very tall as baked in a 9×5 pan, but I fear an 8×4 pan will be a bit too skimpy.

  2. In a large bowl, add the the first six ingredients, through vanilla, and whisk to combine.

  3. Add 1 cup flour, baking powder, baking soda, optional salt, and fold with spatula or stir gently with a spoon until just combined; don’t overmix.

  4. Add the zucchini (wring out in a paper towel if it’s very moist), bananas, optional walnuts or raisins, and fold gently to combine. Batter should be on the thicker side. If it’s not, you may wish to add up to about 1/4 cup additional flour. All zucchini and bananas vary in their moisture content and the consistency of batters will vary. Note the zucchini will release water into batter during baking and it’s better to err on the side of a thicker than thinner batter by adding additional flour if you deem it necessary.

  5. Turn batter out into the prepared pan , smoothing the top lightly with a spatula.

  6. Bake for about 52 to 60 minutes (I baked 57 minutes) or until the top is golden, the center is set, and a toothpick inserted in the center comes out clean, or with a few moist crumbs, but no batter. Tip – Tent the pan with a sheet of foil draped loosely over it at the 35 minute-mark to prevent top and sides from becoming overly browned before center cooks through. Baking times will vary based on moisture content of zucchini, bananas, climate, and oven variances. Bake until done; watch your bread, not the clock and don’t worry if it takes longer to bake than the baking estimates provided.

  7. Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Optionally, serve with or glaze with Honey Butter, Cinnamon-Sugar Butter, or Vanilla Bean Browned Butter Glaze, or Cream Cheese Glaze. Bread will keep airtight at room temperature for up to 1 week, or in the freezer for up to 6 months.

https://www.averiecooks.com/zucchini-banana-bread/#

Extras

White Bean and Chard Soup with Spiralized Celery Root

15 minPrep Time

15 minCook Time

30 minTotal Time

Ingredients

  • 1 tablespoon extra virgin olive oil

  • ¾ cup diced white onion

  • 2 carrots, peeled, diced

  • 2 celery ribs, diced

  • 2 large garlic cloves, minced

  • ¼ red pepper flakes or more

  • salt and pepper

  • 6 cups vegetable broth, low sodium (or chicken broth)

  • thyme leaves from 4 sprigs of thyme

  • 1 small celeriac, peeled, Blade D, noodles trimmed

  • 1 14.5oz can white beans, drained, rinsed

  • 6 cups chopped winter chard

  • optional (if not vegan): 4-6 tablespoons grated parmesan cheese to garnish

Instructions

  1. Heat the oil in a large pot over medium-high heat. Once oil is shimmering, add the onions, carrots, and celery. Let cook for 5 minutes or until soft, then add in the garlic, cook 30 seconds until fragrant. Season with red pepper flakes, salt and pepper and add in the vegetable (or chicken) broth.

  2. Add in the thyme and bring to a boil. Once boiling, reduce heat to a medium-low simmer and add the celeriac noodles, beans, and chard. Cook for 5-7 minutes or until celeriac noodles are cooked to your preference.

  3. Ladle soup into four to six bowls and top each with about a tablespoon of grated parmesan cheese, if using.

Notes

Per serving (1 out of 4 to 6) - calories: 188g, fat: 5g, saturated fat: 1g, carbs: 30g, fiber: 9g, sugars: 6g, protein: 9g, sodium: 1765mg

https://inspiralized.com/white-bean-and-chard-soup-with-spiralized-celery-root/

Sugar Free Pickled Beets and Carrots

ingredients

  • 2-3 cups peeled and diced golden and striped beets

  • 4-6 rainbow carrots, peeled and cut into sticks

  • 2 cups filtered water

  • 2 cups apple cider vinegar

  • 1 teaspoon fine salt

  • 4 cloves garlic

  • 2 cloves

  • 2 sprigs fresh dill or rosemary, optional

instructions

  1. Add the beets to a clean quart sized jar. Add the carrots to another. Add 2 cloves garlic, 1 clove and 1 sprig of herbs to each jar as well.

  2. Heat the water and vinegar over medium heat in a 2 quart sauce pot. Add in the salt.

  3. Bring to a light simmer and stir until salt is dissolved.

  4. Pour the brine into the jars until the veggies are submerged.

  5. Let them sit out for 30 minutes. Then over and store in the fridge.

  6. Always use a clean fork to retrieve veggies, and these will last a few weeks.

https://thecastawaykitchen.com/2018/02/pickled-beets-carrots-whole30-paleo-low-carb/

941-378-9036

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