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healthy living matters

Simple Healthy Vegetable Recipes.

 

Hello Everyone,

Today, I will be sharing simple healthy vegetable  recipes  to help you out.

Vegetables  are good for you because they are good source of nutrients and fiber.

Most most people do not really like to eat vegetables in their raw state, which retains the nutrients and is better for you. There are some though that require cooking to make them more palatable.

The vegetables that I have selected to showcase in recipes are those you probably would not eat raw like spinach,  broccoli, cauliflower, sweet potatoes, eggplant, mushrooms and tomatoes.

These recipes were taken from the “Old-Fashioned Family Cookbook” by Clarice L. Moon.

Those selected were tried by me and they are really very tasty.

The only thing is that I subsituted butter where it calls for margarine and coconut oil/olive oil where it calls for vegetable oil.

Why?

Real butter, preferably from grass fed cows, coconut and olive oil are very high in saturated  fats which raises the good HDL cholesterol in your body lowering the risk for cardiac issues.

You should always be mindful of what you are about to eat. Taking care to make additions, substitutions or deletions as you see fit.  Remember these vegetable recipes are just suggestions. Taking it a bit further, sometimes I add other spices for a more exotic taste.

Let’s take a look at all 7 of them. I have one for each day of the week.

TASTY VEGETABLE RECIPES

SPINACH BALLS

2  c. chopped spinach, cooked and drained

  2. T. grated cheese

  2. T. melted butter

   1  c. bread crumbs 

   2.     eggs

.1/4 c. water

1/3 t. pepper

1/2 t. salt

1/4 c. margarine

.        Bread crumbs

Combine spinach, cheese,  butted, bread

crumbs and 1 beaten egg. Roll into balls

TO other egg  add water and seasonings

and beat. DIP spinach balls into additional

bread crumbs. Brown balls on both sides

in margarine.  Serves 4.

 

BROCCOLI PARMESAN

   1   bunch fresh broccoli

   2   T.  butter

   2   T.  minced onion

1/4  t.  pepper

1/2  t.  dry mustard

1/2. c.  grated Parmesan  cheese

1/2  t.  salt

1/4. t.  marjoram

   3   T.  flour

.  1.   chicken bouillon cube

.   2  c.  milk

     2  T.  grated Parmesan cheese

.    1  t.  paprika

Cook broccoli  in boiling salted water until

tender. Drain. Arrange broccoli in a shallow

greased baking dish. Melt butter in a sauce-

pan. Add onion and saute over low heat until

tender. Blend in seasonings and flour.  Add

bouillon cube and milk. Cook over medium 

heat, stirring constantly,  until the mixture

thickens and comes to a boil. Add  cheese 

and stir well, until melted. Pour sauce over

broccoli. Sprinkle with paprika and additional 

Parmesan cheese. Bake in a 375° oven for 20

to 25 minutes or until browned. Serves 4 to 6.

 

 

HONEYED SWEET POTATOES

1  1/2. lbs. sweet potatoes 

    1/3   c.  butter

    2/3    c.  honey

.                Salted water

Scrub sweet potatoes  and cut into quarters. 

Place in a stewing kettle. Cover with salted 

water and boil until almost done, about 30

minutes. Drain; cool slightly. Remove skins

and slice crosswise in 1/2- inch slices. Place

in a 1 1/2- quart buttered casserole.  Mix

honey and butter together. Bake in a 350°

oven for 20 to 25 minutes  or until lightly 

browned. Serves 4 to 6.

 

SNOW PEAS AND MUSHROOMS

2  c. fresh snow peas

.    Water to cover

1.  t.  salt

1   4- oz can mushroom bits and pieces

2. T.  melted butter 

Cook fresh snow peas in salted water to cover

for 20 minutes or until tender. Add drained

mushrooms.  Mix well. Heat through. Drain.

Pour into warm serving dish. Pour melted

butter over peas. Serve hot. Serves 4.

 

STEWED TOMATOES 

2  c.  fresh tomatoes

1  t. salt

1. T.  butter

1/2  t. pepper

Combine tomatoes, seasonings and butter

in a saucepan. Bring to boil. Serve hot.

Serves 4.

 

CAULIFLOWER WITH BUTTERED CRUMBS

1.  head cauliflower

1   t.  salt

     Water to cover

3.  T. margarine 

3/4 c.  bread crumbs

Soak cauliflower in salted cold water, head 

down for 30 minutes. Rinse in clear water.

Place in kettle. Add salt and enough water to

cover. Simmer slowly  for 20 to 30 minutes,

until tender but still firm. Drain. Carefully 

remove cauliflower to a warm serving dish.

Melt margarine in saucepan  or small skillet 

and mix with bread crumbs.  Heat through. 

but do not burn. Pour over cauliflower and

serve hot. Serves 6

EGGPLANT PARMIGIANA

2   medium sized eggplants

1   c.  vegetable oil

2.   6-oz. cans tomato paste

2.    c. water

1/2  c. grated Parmesan cheese

1      3-oz. can mushrooms

1.      lb. mozzarella cheese

Peel eggplant and slice into 1/3- inch slices.

Fry in oil until slightly browned.  Drain on

Paper towels.Cover bottom of a 13 x 9 x2-

Inch buttered pan with a layer of eggplant

sliced. Combine tomato paste and water,

mixing well. Pour over eggplant. Sprinkle

with Parmesan cheese, mushrooms and

mozzarella cheese. Repeat layers, ending

with mozzarella cheese. Bake in a 400°

oven for 20 minutes on until cheese is

bubbly. Makes 10 servings.

CREDIT AND A FEW WORDS

The credit for all 7 of these simple healthy vegetable recipes goes to Clarice. L. Moon. In her recipe book, “Old-Fashioned Family Cookbook,  she also has other sections for appetizers and beverages, salads and dressings, meals and  main dishes, quick breads and yeast breads, cakes and frostings, pies and pie crust, candies, cookies and desserts.

If you’re starting out in the cooking arena, it’s really very handy  and quite economical. You should be able to pick up a copy for about $5 from Amazon.com.
At the time of publishing, there were limited copies available. However, if needed you can select another great buy.

CONCLUDING THOUGHTS

Just as others use a cookbook to learn how to cook,  I am using these simple healthy vegetable recipes as sn introduction to help you eat vegetables.

Eating vegetables have to start somehow because they are good for you. Bringing them here is a chance for you to get started.  I have done my part by trying to open your appetite for them. You can use these recipes or find others to your liking.

Happy Cooking and Enjoy!

If you have any questions or concerns, please leave them below in the comment area, they will be answered.

Until next time, have a vegetable day.

Blessings

Maxine