Health Tip!

Limit your cooked veggies to 25% to 50% 

of your total fruit and veggie intake. 

Raw veggies put less digestive load on your body which helps to increase healing and body function.

Health Tip!

Combine protein with non-starchy veggies. 

Meat and potatoes robs your body of energy because all the energy must go to digestion.

Cooked Veggies

Recipes on this page:
  • Spicy Sweet Potato Fries
  • Rustic Roasted Veggies
  • Portobello Mushroom Burgers

Spicy Baked Sweet Potato "Fries"

Serves: 4

A healthy alternative to an American favorite.

INGREDIENTS
2 medium sweet potatoes, washed and cut (lengthwise) into strips (1/3 inch on each side)
1-1/2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/2 teaspoon onion powder

DIRECTIONS
1. Line cookie sheet with aluminum foil or parchment paper.
2. Preheat oven to 450° F.
3. In a small mixing bowl, combine all ingredients. Mix to evenly coat potato strips.
4. Place potato strips on lined cookie sheet (allow space between individual strips for even cooking).
5. Bake for 15 minutes (or until potatoes become crispy) turning strips every 5 to 7 minutes (or as needed).

NUTRITION INFO
Calories: 117.6
Fat: 5.5 g
Carbohydrates: 16.4 g
Protein: 1.2 g






Rustic Roasted Veggies


 


These bite-sized morsels are so savory and juicy they will explode in your mouth. Roasting them adds a depth and richness that transforms ordinary cooked vegetables into something elegant.   Use whatever kid friendly root type veggies your kids like.


Ingredients

2-4 medium carrots, chopped
2-3 medium potatoes, chopped
8-10 gloves garlic, peeled
6-8 mushrooms, halved
1 small yam, cubed
1/2 lb medium tofu, cubed (do not use tofu during DTOX)
2-4 tbsp olive oil
1 tbsp dill
2 tbsp rosemary
cracked chilies (to taste)
salt (to taste)
pepper (to taste)
1. Preheat oven to 350F. Place the vegetables and tofu on lightly oiled cookie sheet or lasagna pan and drizzle olive oil over them. Sprinkle with dill, rosemary, chilies, salt, and pepper and mix together until well incorporated.

2. Bake for 40-60 minutes, stirring every 10 minutes. Remove from oven when potatoes can be pierced easily with a fork.


Makes 6 servings.

Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan.net) Arsenal Pulp Press.

 

Portobella Mushroom Burgers

4 large Portobello mushrooms
2 cloves garlic, sliced into very thin slivers
1 tsp. fresh rosemary or 1/2 tsp. dried, (optional)
1 tsp. fresh thyme or 1/2 tsp. dried, (optional )
1 1/2 Tbsp. extra virgin olive oil
3 Tbsp. balsamic vinegar
Salt and freshly ground black pepper, to taste


1. Preheat broiler or grill.

2. Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs (if using) into slits.

3. In small bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Makes 4 servings.

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.

Fat: 5.5g

Carbohydrates: 4.5g

Calories:71.6

Protein: 3.2g