4 Recipes That Will Turn You into a Veggie-Lover
By Nicole Kiley, MSc, RD
Cauliflower No-Crust Quiche Recipe
Serving size: 1 slice
Serves 4
Calories: 203; Total Fat: 14g; Saturated Fat: 6g; Cholesterol: 282mg; Sodium: 492mg; Total Carbohydrate: 7g; Dietary Fiber: 1g; Sugars: 4g; Protein: 13g
Ingredients
2 teaspoons olive oil
½ cup chopped onions
5 large eggs
½ cup low-fat milk, rice milk or soy milk
½ teaspoon salt
1½ cups chopped cauliflower
½ cup shredded low-fat cheddar cheese
1 teaspoon paprika
Directions
• Preheat oven to 375°F. Lightly oil an 8-by-8-inch casserole dish or 9-inch pie pan with olive oil or butter. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
• In a small bowl, beat eggs, salt and milk with a whisk.
• Remove dish from oven with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese. Sprinkle with paprika.
• Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.
Cooking Tips
– Quiche can be refrigerated in a sealed container for 2 to 3 days.
– Broccoli can be used as a substitute for cauliflower.
Cheesy Chickpea and Broccoli Bake Recipe
Serving size: 1½ cups
Serves 6
Calories: 340; Total Fat: 15g; Saturated Fat: 6g; Cholesterol: 30mg; Sodium: 456mg; Total Carbohydrate: 34g; Dietary Fiber: 9g; Sugars: 6g; Protein: 19g
Ingredients
1 large bunch (about 1 pound) fresh broccoli, rinsed and cut into medium pieces (include tender parts of stems and leaves) or a 1-pound bag frozen broccoli florets (thawed)
1 15½-ounce can chickpeas, drained and rinsed
1 tablespoon extra virgin olive oil
Sea salt and black pepper to taste
1 cup shredded grass-fed cheddar cheese
Directions
• Preheat oven to 400°F.
• If using fresh broccoli, lightly steam it first: Place raw broccoli pieces in a steamer basket inside a saucepan filled with 1 inch of water. Steam on medium heat for 5 minutes or until broccoli is just tender and bright green. Or, steam fresh broccoli in the microwave: Place raw broccoli pieces in a large microwave-safe dish or bowl with ½-inch water at bottom. Cover with a microwave-safe plate and microwave on high for 3 minutes or until just tender and bright green. Drain water.
• Toss steamed broccoli and chickpeas with olive oil. Place in a 9-by-9-inch baking pan.
• Add salt and black pepper to taste. Top evenly with grated cheese.
• Bake 10 to 15 minutes, or until cheese is melted. Remove from oven and serve immediately.
Gazpacho Recipe
Serving size: 1 cup
Serves 8
Calories: 190; Total fat: 13g; Saturated fat: 2.5g; Cholesterol: 0mg; Sodium: 440mg; Total carbohydrates: 17g; Dietary fiber: 5g; Protein: 5g
Ingredients
3 large tomatoes, diced
1 green bell pepper, seeded and diced
1 cucumber, diced
1 ripe avocado, peeled, seeded and diced
½ medium-size red onion, diced
¼ cup diced Kalamata olives, about 4 to 6 olives
3 tablespoons fresh cilantro, diced
2 tablespoons fresh basil, diced (or 2 teaspoons dried)
2 tablespoons fresh parsley, chopped
1 tablespoon fresh dill, diced (or 1 teaspoon dried)
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon hot sauce
1 46-ounce can reduced-sodium tomato juice
¼ to ½ teaspoon freshly ground black pepper
Directions
• Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving.
• Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.
Red Potato Salad with Green Beans and Tomatoes Recipe
Serving size: 1 cup
Serves 8
Calories: 115; Total Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 215mg; Carbohydrates: 22g; Fiber: 3g; Protein: 3g
Ingredients
2 pounds small red potatoes
½ pound fresh green beans, trimmed and cut into 2-inch pieces
2 cups cherry or grape tomatoes, cut in half
½ cup chopped green onions
½ cup chopped thinly sliced basil
3 tablespoons red wine vinegar
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
½ teaspoon salt
¼ teaspoon pepper
2 cloves garlic, minced
Directions
• Place potatoes in a medium saucepan; add water to cover potatoes. Bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add green beans and cook 5 minutes longer or until beans are crisp-tender. Drain. Rinse with cold water; drain well.
• Cut potatoes into 1-inch pieces. Combine potatoes, green beans, tomatoes, green onions and basil in a large bowl.
• Whisk together vinegar, lemon juice, oil, mustard, salt, pepper and garlic in a small bowl. Pour dressing over potato mixture, and toss gently. Cover and chill at least 1 hour.
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
