Chard Cauliflower Carrot Wraps
Course: Main Course
Keyword: easy recipe, quick recipe, vegan wrap
Servings: 2 servings
Calories: 72 kcal
1 teaspoon oil
2 cups packed chopped rainbow Chard or any greens of choice
1 cup grated cauliflower
1/2 cup grated carrot
2 Tablespoons chopped cilantro
2 Tablespoons grated ginger
1/2 teaspoon carom seeds ajwain
1/2 teaspoon cumin powder
1/2 teaspoon salt
1/2 teaspoon chili flakes
In a large pan, add a teaspoon of oil. Heat on medium-low.
Add 2 cups of packed chopped rainbow Chard or any greens of choice.
Cover and cook for 4-5 minutes. Stir and cook until wilted to preference.
Add 1 cup grated cauliflower, 1/2 cup grated carrot, 2 Tablespoons chopped cilantro, 2 Tablespoons grated ginger.
Add 1/2 teaspoon carom seeds(ajwain), 1/2 teaspoon cumin powder, 1/2 teaspoon salt, and 1/2 teaspoon chili flakes.
Mix and let warm up for a minute or cook covered for 4-5 minutes if you like the veggies a bit cooked.
Warm up a large Wheat Lavash bread (9 by 12 inch) on a pan or oven or any wrap flat bread of choice.
Spread the Mint Thyme Chutney on the wrap bread.
Top with the Chard Cauli carrot mixture.
Roll up, cut and serve immediately!
To store, pack in foil and warm up in the oven before serving. Serve with a side of additional chutney. Cut up into smaller tighter rolls to serve as appetizers.
Mint Thyme Tomato Chutney:
1 medium juicy tomato- chopped
2 cups mint leaves
1/2 cup thyme
2-3 cloves of garlic
1/4 green chili or red chili flakes
salt to taste
1 teaspoon lemon juice.
Blend, taste and adjust salt and spices and serve! Add a few Tablespoons water if needed for blending.
Chard Cauliflower Carrot Wraps
Amount Per Serving
Calories 72Calories from Fat 18
% Daily Value*
Total Fat 2g3%
Total Carbohydrates 10g3%
Dietary Fiber 3g12%
* Percent Daily Values are based on a 2000 calorie diet.
Cauliflower Mashed Potatoes with Swiss Chard
Cauliflower mashed potatoes packed with healthy vegetables! Creamy potatoes are infused with garlic, leeks, and fresh swiss chard.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Servings: 4 servings
1 1/2 teaspoons kosher salt, divided
3 cups cauliflower florets, cut into 1 inch pieces
1 pound white potatoes, or Yukon gold, peeled, cut into 1 inch cubes
2 tablespoons olive oil
3 cloves garlic, minced
1 leek, cut into ¼-inch pieces, white part only
2 cups swiss chard, ribs removed and chopped into 1 inch pieces
1/2 tablespoon unsalted butter
1/4 cup milk
black pepper, freshly ground, as needed
In a medium-sized pot add 2 quarts of water and 1 teaspoon salt, bring to a boil.
Add cauliflower and potatoes. Cook uncovered for 15 to 17 minutes, or until vegetables are very tender.
Meanwhile, heat 2 tablespoons olive oil over medium heat. Add garlic and leeks, sauté until tender and aromatic and lightly browned, about 5 minutes.
Add chard and sauté for 2 minutes. Season lightly with salt and pepper to taste.
Drain vegetables very well, and then add back to the hot, dry pot.
Lightly mash the vegetables, leaving some large pieces.
Microwave ¼ cup milk, ½ tablespoon butter and ½ teaspoon salt for 30 seconds, whisking to melt any chunks of undissolved butter, or heat in a small saucepan until milk it warm and butter is melted.
Gradually add the warmed milk mixture into the potatoes, mashing to incorporate with each addition.
Add more salt and pepper as needed to taste. Stir in the Swiss chard mixture. Serve warm.
Cauliflower Mashed Potatoes with Swiss Chard
Amount Per Serving
Calories 240Calories from Fat 81
% Daily Value*
Total Fat 9g14%
Saturated Fat 2g10%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Total Carbohydrates 37g12%
Dietary Fiber 8g32%
Garlic Parmesan Roasted Vegetables
1 medium head of cauliflower core removed and separated
4 cups broccoli florets
1 lb baby carrots
1 red onion cut into thin wedges
1/3 cup olive oil
1/3 cup plus 2 Tbsp grated Parmesan cheese divided
4 garlic cloves minced
1 1/2 tsp garlic salt
1 tsp dry Italian seasoning
black pepper or red pepper flakes to taste
2 Tbsp melted butter
1 Tbsp chopped fresh Italian parsley
Preheat the oven to 425°F. Liberally spray 2 baking pans with cooking spray.
In a large bowl, toss together the cauliflower, broccoli, carrots and onion wedges.
Drizzle with olive oil, 1/3 cup Parmesan cheese, minced garlic, garlic salt, Italian seasoning and black pepper. Mix well.
Spread in a single layer on the baking sheets.
Roast for 20 minutes, then stir and rotate pans if needed. Continue to roast for an additional 20 minutes or until golden and caramelized.
Immediately drizzle with the melted butter.
Sprinkle the top with the remaining grated Parmesan cheese and fresh parsley.
Pear Banana Bread, Low-Fat
3 medium pears
1 3⁄4cups flour
1⁄2cup brown sugar
1 teaspoon baking soda
1 teaspoon baking powder
1 1⁄2teaspoons vanilla
Mush banana and the pears together in your mixer with the whisk attachment on medium until mostly smooth, a few lumps are okay! Add 1 cup of the flour and the rest of the ingredients and mix on medium. When the ingredients are well combined, gradually add in the remaining 3/4 cup flour. Scrap down sides and mix well.
Grease and flour two bread loaf pans, divide the mixture evenly between the two. Tapping the pan on the counter to remove air, leave set 5 minutes Preheat your oven to 350 degrees.
Bake loafs for 45-60 minutes or until a toothpick comes out clean
Peanut Butter Roasted Cauliflower and Carrot Salad Bowl
Peanut Butter Cauliflower Bowl with Roasted Carrots. Cauliflower tossed in peanut butter sauce and roasted, carrots tossed in hot sauce and roasted. Vegan Recipe, Gluten-free option.
Course: Main Course
Cuisine: Gluten-free, Vegan
Calories: 306 kcal
For the Peanut Sauce:
1/2 cup peanut butter , use sunbutter to make it nutfree
1.5 tbsp lime juice
1.5 tbsp soy sauce , use tamari to make gluten-free
2 tbsp maple or sugar
1 tsp vinegar
2 tsp hot sauce or sriracha or sambal oelek , to taste
1 inch ginger
1 clove of garlic
1/4 cup water
1 tsp sesame oil
generous pinches of salt and black pepper , and 1/4 tsp pepper flakes (optional)
1 to 3 tbsp flour , use rice flour for gluten-free
1 small or half a head medium cauliflower chopped into small florets
For the Carrots:
2 tsp sesame oil
1 tsp hot sauce or sriracha
1/2 tsp garlic powder
a pinch of salt
4 or 5 carrots sliced
Greens, lettuce, or kale
crunchy veggies like peppers, cabbage
Preheat oven to 425 degrees F. Line a large baking sheet with parchment.
Blend everything under peanut sauce. Taste and adjust flavor. Keep a quarter of the sauce for drizzling, transfer the rest to a large bowl. Add flour to the bowl to thicken the sauce so that it sticks to the veggies during baking.
Take cauliflower florets one at a time, dip in peanut sauce and place floret on the lined baking sheet. Tap to remove excess sauce before placing. Some sauce might be left in the bowl, use as dressing later.
Toss carrots with the ingredients under carrots and mix in. Spread on the sheet.
Bake for 15 minutes, then reduce temperature to 400 degrees F and bake for another 10 to 15 minutes or until cauliflower is tender
Prepare the bowls with lettuce or greens of choice. Add some bell pepper and apple or pear. Add the cauliflower and carrots, dress generously with the peanut butter sauce, some pepper flakes and scallions or basil. Serve with cooked grains like quinoa/rice, or spiced chickpeas for a hearty meal.
Vegan + Paleo Moroccan Cauliflower Soup with Carrots, Apples and Pistachio Cream
1/2 Cup Pistachios + additional for garnish * 67g, optional
2 Tbsp Pompeian Smooth Extra Virgin Olive Oil
2 Cups Peeled and sliced carrots about 4 large carrots
1 Tbsp Garlic minced
1 tsp Fresh ginger minced
2 cups Large Apples cored and roughly chopped (about 3 chopped)
3 Cups Cauliflower cut into bite-sized florets (about half a large head)
1 cups Large onion roughly chopped (about 2 chopped)
2 tsps Cumin powder
1 tsp Cinnamon
1/4 tsp Paprika
1/8 tsp Allspice
1 tsp Salt
2 Cups Reduced-sodium Vegetable broth
7 Tbsp Water
Cilantro for garnish
Preheat your oven to 400 degrees and lay the pistachios on a small baking sheet. Place them in the oven until lightly browned and "toasted" smelling, about 5-7 minutes.
Transfer the toasted pistachios to a small sauce pan and cover by about 1 inch with water. Bring to a simmer on medium heat and simmer until they soften, about 35 minutes. Make sure to keep them covered with water, so add any to the pot as necessary while they simmer.
While the pistachios simmer, head the olive oil on medium heat in a large pan. Add in the carrots, garlic and ginger and cook, stirring frequently, for 2 minutes.
Add in the chopped apples, cauliflower, onion, cumin powder, cinnamon, paprika, allspice, salt and a few good twists of pepper and stir until the spices and oil evenly coats all the vegetables. Cook, stirring occasionally, for 5 minutes.
Add the vegetable broth into the pan and stir around. Cover the pan and simmer until the vegetables/apples are tender, about 20 minutes.
Once the pistachios are soft, drain them and then add them into a high-powered blender, along with the water. Blend on medium speed (or "chop" on my blender) for 5 minutes, and then onto the highest speed ("puree") for 2 minutes until smooth and creamy, scraping down the sides of the blender every few minutes. You may have a few little chunks of pistachios, but they will get blended up once you had the vegetable mixture.
Transfer all of the softened vegetable mixture, along with the broth, into the blender and blend on high speed until thick, creamy and smooth. **
Garnish with cilantro and chopped pistachios and DEVOUR.
To make the pistachio cream, you will need a high-powered blender. If you don't have one, this soup still tastes GREAT without the cream. Just chop some pistachios and put them on top of the soup, as a garnish, when you serve it.
Italian Vegetable Ragout with Chard
4 to 6 servings
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
3 to 4 cloves garlic, minced
1 small eggplant, diced (see Note)
1 to 1 1/2 cups sliced cremini or baby bella mushrooms
1 medium zucchini, or 1 yellow summer squash
10 to 12 ounces chard, (any variety)
15- to 16-ounce can diced tomatoes (use Italian-style or fire-roasted)
1 teaspoon dried oregano
1/2 teaspoon dried thyme
2 cups cooked or on 15- to 16-ounce can white beans or chickpeas
1/4 cup minced fresh parsley
6 to 8 leaves fresh basil, thinly sliced
1/4 cup sliced oil-cured sun-dried tomatoes, or more, to taste
Salt and freshly ground pepper to taste
Dried hot red pepper flakes to taste
Heat the oil in a steep-sided stir fry pan or large steep-sided skillet. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Layer the eggplant, mushrooms, an squash in the pan in that order and pour in 1/2 cup water. Cover and cook over medium heat for 5 minutes.
Meanwhile, strip or cut the chard leaves away from the stems. Slice the stems thinly, and cut the leaves into narrow ribbons.
Add the tomatoes, oregano, and thyme, and give everything a good stir. Stir in the chard and beans. Cover and continue to simmer over low heat for 5 to 10 minutes, or until the vegetables are just tender.
Stir in the parsley, basil, and dried tomatoes. Season with salt and pepper and give the dish a subtle heat with the red pepper flakes.
Carrot apple banana oat cookies
2 carrots, grated
1 apple, grated
2 bananas, mashed
2 cups oats
2 teaspoons ground cinnamon
1 teaspoon ginger powder
Pinch of nutmeg powder
pinch of salt
2 tablespoons almond butter
2 tablespoons maple syrup
1 tablespoon coconut oil
Preheat oven to 350°F/180°C. Line baking sheets with parchment paper.
In a large bowl, stir together oats, cinnamon, ginger powder, nutmeg powder and salt.
In a medium bowl, whisk together mashed banana, almond butter, maple syrup, and coconut oil.
Pour the wet ingredients into the dry and stir until just combined. Gently fold in the grated carrot and apple.
Use a scoop to drop one tablespoon portions of dough onto the prepared baking sheets. Use a spoon to shape the cookies and flatten slightly.
Bake 14-15 minutes, until set and lightly golden. Let cool on the baking sheet for a few minutes before removing to a wire rack to cool completely.
Keep on air tight container.
Quick Eggplant Cauliflower Pasta Bowl
1 small eggplant, cut into cubes (2 cups)
1/2 head cauliflower, chopped into florets (2 cups)
2 cups mushrooms, sliced
2 cloves garlic, crushed
1/4 onion, rough chop
1 tbsp oil
2+ cups marinara sauce*
5-6 olives, chopped
1 clump parsley, chopped
pinch red pepper flakes, to taste
4-6 servings pasta
2-4 tbsp vegan parmesan cheese*
Prepare all veggies as above.Place 1 tbsp of oil in a skillet over medium-high heat. Saute onions and garlic for a couple minutes until the onions start to soften. Add the eggplant, cauliflower, and mushrooms and continue cooking until the eggplant is soft and golden. Season with S&P to taste.
Add marinara sauce (store-bought, leftover over or this recipe) and mix to incorporate. Reduce heat and simmer while you are preparing the pasta.
Prepare pasta according to package instructions. I used Tinkyada, organic, brown rice, elbows; and it was very delicious (note: I cooked the pasta a few minutes less than directed and it was perfectly al dente).
Taste sauce again and adjust seasoning as required. Toss the hot pasta in the sauce, place on serving dish, garnish with chopped olives, parsley, red pepper flakes, and vegan parmesan.
Carrots and Potatoes with Chard
Yield: 4 servings
2 tablespoons olive oil, divided
4 large garlic cloves, chopped
6 cups rinsed, finely chopped red or green chard leaves
1 medium onion, chopped
2 cups thinly sliced red or green chard stems
3/4 pound carrots, peeled and cut into 3/4-inch cubes
3/4 pound baking potatoes, peeled and cut into 3/4-inch cubes
1 1/2 cups vegetable or chicken stock or broth
Freshly ground black pepper
1. Heat 1 tablespoon oil in a large, deep skillet or sauté pan, preferably nonstick. Add garlic and sauté for 15 seconds over medium-low heat. Add chopped chard leaves with liquid clinging to them, and sauté for about 30 seconds. Cover and cook for 2 minutes or until chard is wilted. Remove mixture from pan.
2. Add remaining 1 tablespoon oil to pan. Add onion and sauté over medium heat for 3 minutes or until beginning to brown. Add chard stems, carrots and potatoes, and sauté, stirring, 2 minutes. Add stock and salt and pepper to taste; bring to a boil. Cover and simmer over low heat for 15 minutes.
3. Return chard leaves and garlic mixture to pan and cook for 10 minutes or until vegetables are tender, adding a few tablespoons of water if pan becomes dry. Taste and adjust seasoning. Serve hot.
Note: This dish can be prepared in advance. It reheats beautifully.
Per serving: 190 calories; 7g fat; 1g saturated fat; no cholesterol; 4g protein; 29g carbohydrate; 7g sugar; 5g fiber; 560mg sodium; 80mg calcium.
Chard Salad with Carrots, Beets and Sunflower Seeds
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6 servings
6 cups swiss chard, raw (about 2 bunches), chopped and rinsed
1 cup carrots, peeled and spiralized or grated
1 beet (approx. 1/2 cup), peeled and spiralized or grated
1/4 cup red onion, chopped
1/3 cup olive oil
2 tbsp apple cider vinegar
1/4 tsp honey, or sorghum syrup
1/4 tsp salt
1/4 cup sunflower seeds
In a large mixing bowl, add chard, carrots, beet, and red onion, and toss to combine. Set aside.
In a small bowl, whisk together olive oil, apple cider vinegar, honey, and salt until emulsified. Pour dressing over the vegetables, and toss together until combined.
Let vegetables marinate at room temperature for at least 45 minutes to 1 hour to soften the chard and beets.
Sprinkle with sunflower seeds and serve.
Nutrient Analysis: Serving size: 1 1/4 cup Calories: 130 calories, Fat: 10 grams, Saturated fat: 1 gram,Carbohydrates: 5 grams, Sugar: 3 grams, Sodium: 100 milligrams, Fiber: 2 grams,Protein: 1.5 grams, Cholesterol: 0 milligrams
Apple Peanut Butter Banana Smoothie
1 bigger sweet apple
1 ripe banana
1 tablespoon peanut butter