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Great Lunch and Learn

Roasted Seasonal Vegetables

2 pounds seasonal vegetables ( e.g. asparagus, Brussel Sprouts, peppers, zucchini, eggplant, onions)

1/3 cup olive oil

Salt and Pepper to taste

1/3 cup fresh herbs (e.g., rosemary, oregano, parsley, thyme, Optional)

Aged Balsamic vinegar (optional)

  Preheat oven to 425 degrees.

Cup up large vegetables into pieces. Spread vegetables in a roasting pan with tinfoil bottom. Drizzle with olive oil liberally over the vegetables, then use clean hands to mix them so the are well coated with oil. Sprinkle with salt, pepper and herbs if desired. Stirring every 10 minutes, roast vegetables for 35-40 minutes, or until the y are cooked through and browned. Just prior to serving drizzle lightly with aged balsamic vinegar, if desired

Recipe courtesy of Brain Brain by David Perlmutter, MD


Lentil Vegetable Soup

• 1 tbsp extra virgin olive oil
• 2 small onions, diced
• 2 stalks celery, diced
• 2 medium carrots, diced
• 2 cloves garlic, minced
• 1 tsp salt, plus more to taste
• 1½ tsp italian seasoning
• 2 bay leaves
• 1 cup trimmed and chopped green beans (I used frozen)
• 4 cups vegetable broth + 1 cup water
• 2 tbsp tomato paste
• 1-15oz caned diced tomatoes (not drained)
• 1 medium potato, cubed
• 1 cup lentils
• 2 cups spinach
• 1 tbsp balsamic vinegar

  1 Heat oil over medium heat in a large pot or dutch oven.

2 Once oil is hot, add onions, celery, carrots, and a dash of salt. Sautee for about 7 minutes.

3 Add garlic and sautee for another 2 minutes. Stir in the salt, italian seasoning, and bay leaves. Sautee for another minute. Add green beans, vegetable broth, water, tomato paste, diced tomatoes, potato, and lentils. Give it a stir, bring to a boil, then simmer (covered) on low for 35-45 minutes, or until lentils are tender.

Stir in spinach and balsamic vinegar. Season with salt and pepper to taste

Broccoli Soup with Cashew Cream

3 TBSP olive oil
1 large onion, chopped
3 shallots, chopped
1 garlic clove, chopped
1 quart organic chicken broth
6 cups broccoli florets, chopped
Salt and pepper to taste
4 tsp fresh thyme leaves
1 cup coconut milk
Handful of pumpkin seeds for garnish

For the cashew cream:
¾ cup raw cashews, unsalted
¾ cup water
Salt to taste

  In large soup pot over medium-high heat, heat olive oil. Add the onions, shallots, ad garlic and cook until translucent, about 4 minutes. Add the broth, broccoli, and salt and pepper. Bring to boil, then lower the heat and simmer fro approximately 10 minutes, until the broccoli is soft.

Remove from heat and pour soup into a blender with the thyme. Process until smooth. Return to soup pot and stir in the coconut milk. Warm gently over medium heat.

Puree the cashew cream ingredients in the blender. Serve the soup with a drizzle of cashew cream n top and, if desired, a sprinkle of pumpkin seeds.

Recipe courtesy of Grain Brain by David Perlmutter, MD

Serves 4-6

Holiday Roasted Vegetables

¾ lb Brussel sprouts, trimmed and halved
2 large carrots, peeled and sliced into 1/2” pieces
extra virgin olive oil
1 Tbsp. balsamic vinegar
1 tsp. chopped rosemary leaves
1 tsp. chopped thyme leaves
½ c toasted pecans
½ c dried cranberries

 

Preheat oven to 400 degrees F.

Scatter vegetables on a large sheet pan. Toss with enough olive oil to coat each piece, then toss with balsamic vinegar. Season with salt and pepper. Scatter herbs around the pan. Bake for 20-25 minutes, until the vegetable are tender, shaking the pan halfway through.

Before serving, toss roasted vegetables with pecan and cranberries.

Recipe courtesy of Delish.

Spicy Veggie Chili

There’s nothing quite as satisfying as a bowl of warm chili and side of homemade corn bread. This soup is filled with healthy veggies and legumes, all packed with fiber to help you feel full longer. It’s also got just enough spice to add a mouth-watering kick of heat.

  • 2 tablespoons olive oil
  • 1 1/2 cups yellow onion, chopped
  • 1 cup red bell pepper, chopped
  • 2 tablespoons garlic, minced
  • 2 serrano peppers, seeded and minced
  • 1 zucchini, diced
  • 2 cups corn kernels
  • 5 Portobello mushrooms, cubed
  • 4 tomatoes, chopped
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 1/4 teaspoons sea salt
  • 1/4 teaspoon cayenne
  • 3 cups cooked black beans or canned beans
  • 1 (15-ounce) can tomato sauce
  • 1 cup vegetable broth
  • Optional: sliced avocado, chopped green onions, fresh cilantro
 

In a large pot, sauté onion in oil over medium heat for five minutes.

Add bell peppers, garlic, and Serrano peppers, and cook until soft, about three minutes.

Add zucchini, corn, and mushrooms, and cook until vegetables start to brown, about six minutes.

Add chili powder, cumin, salt, and cayenne, and cook until fragrant, about 30 seconds.

Add beans, tomato sauce, chopped tomatoes, and broth. Stir well and bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally, for about 20 minutes.

Remove from heat and adjust seasoning, to taste.

Add avocado, green onions, and cilantro to serve, if desired.

Recipe courtesy of The Chopra Center


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