How to cook asparagus in the oven as well as how to cook beets, beet roots, cauliflower, and other super vegetables you should be eating everyday for your health. Recipes and nutritional information for the vegetables that are the best for you. Don’t worry, they taste amazing, trust me!
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How to Cook Asparagus in the Oven: Asparagus is high in Magnesium which is good for energy levels and folate (folic acid) which is very good for women, especially those of child bearing age.
- 1 Bunch of asparagus
- 1-2 Cloves garlic
- 2 Tbsp Olive oil
- Pinch of salt
- Dash of pepper
- Aluminum foil & baking/cookie sheet
- Preheat oven to 425 degrees F.
- Remove hard ends of asparagus with a knife, removing about 2 inches.
- Lay out two sheets of aluminum foil one on top of the other, make sure you have enough to cover the asparagus and seal very loosely, we are making a pouch. You may need two pouches for one bunch of asparagus.
- Lay asparagus in the middle of aluminum foil, drizzle olive oil on asparagus and toss with hands.
- Spread freshly minced or pressed garlic across asparagus.
- Now bring the ends of the aluminum foil together at the top and fold down, as well as rolling in at the sides.
- Place on baking/cookie sheet. Please place in or on something. Olive oil will drip into stove and cause a fire!
- Bake for 13 minutes.
- Remove from oven. Let sit for two minutes. Be careful when opening pouch not to burn your hands. Salt and pepper to taste. Enjoy!
Carrots: Carrots are high in Vitamins A, K, potassium, and biotin, and they have great anti-inflamatory properties.
- 1 Bag regular carrots cut into thirds or 1 bag baby carrots
- 2 Bay leaves
- 1 Small orange washed, unpeeled, sliced into 6 circles
- 2 Cloves garlic whole
- 1/2 tsp Allspice
- 2 Tbsp Raw sugar or your sweetener of choice
- pinch of salt
- Add enough water to a medium sized pot to cover carrots plus extra, do not add carrots yet. Add salt. Bring water to a boil on high heat.
- Add carrots, bay leaves, garlic, sugar, allspice, and orange. Reduce heat and cover, continue boiling and stir every 3-4 minutes until carrots are tender.
- When carrots are tender, drain water keeping carrots and one clove of garlic.
- Put carrots in a dish or bowl, press or mince garlic and sprinkle over carrots.
- Salt and pepper to taste.
- Add butter or butter alternative if you prefer.
Swiss Chard: Swiss Chard contains lutein and zeaxanthin which are good for your eyes and are antioxidants. It also comes in rainbow color.
Swiss Chard- Nice and Steamy
- 1 Bunch Swiss chard
- Juice of 1/2 lemon or to taste
- 1 tsp Salt or to taste
- Rinse chard well. Remove leaves from stems and wash leaves again.
- Tear leaves into approximately 3″ pieces.
- In a large skillet with high sides or saucepan bring 1/3 cup water to a boil.
- Add salt and chard.
- Cook 5 minutes until leaves are tender and wilting but not slimy.
- Drain excess water.
- Place chard on a serving dish. Sprinkle lemon juice over to taste. Enjoy!
Beet Greens: Beet Greens are actually healthier than the beets themselves. They are one of the World’s healthiest foods. They contain iron, beta-carotene, magnesium, calcium and have only 8 calories to the cup.
Beets: Beets are great for you too, they contain lutein, folate and are high in antioxidants that fight cancer.
Sauteed Beet Greens & Roasted Beets
- 1 Bunch of Beets with greens removed but kept
- 2 Tbsp Olive oil
- 2 tsp Balsamic or red wine vinegar
- Preheat oven to 350 Degrees F.
- Wash beets and greens thoroughly.
- Remove greens and set aside.
- Rinse beets again.
- You can leave the skin on the beets because they are easier to peel after you roast them, or you can peel now or not at all. Pat the beets dry.
- Place in a medium baking pan and drizzle with olive oil.
- Cover with aluminum foil and bake from 40 to 55 minutes, until all beets are tender.
- When removed from oven you may slice, peel, dice and top with greens and vinegar.
- 1 Bunch of Beets greens
- 2 Tbsp Olive oil
- 2 Tbsp Chopped red onion
- 3 Cloves garlic pressed or minced
- 2 Tbsp Bragg’s Liquid Aminos
- About 15 minutes before beets are done, go to beet greens and wash thoroughly.
- Remove any large stems and discard, keep any small-medium sized stems intact.
- Heat olive oil in a large skillet/saucepan over low-medium heat.
- When warm, turn heat to medium and add pressed or minced garlic, chopped red onion, and Bragg’s Liquid Aminos.
- Then tear greens into approximately 3″ pieces and add to pan. Make sure to stir in and coat all greens.
- Cook until greens begin to wilt and are soft, not slimy.
- Serve greens with or with out beets.
Green Peas: Green peas are high in iron, folate, fiber, and they have been shown to help lower cholesterol. Now, you are going to feel a bit let down, but I promise you, I have some really yummy recipes later. I don’t think you should always mess with your veggies too much. You break them down too much and you destroy the nutrients.
Green Peas on Earth
Peas can be eaten lightly steamed, added cold to a green salad (my favorite way!), added to pasta salad, faux chicken salad, or ToFuna. They can also be used in soups, stews, pot pies, and veggie pasta.
Kale: Kale is high in Vitamins C, K and lutein and it’s yummy!
I Don’t Want to Bragg About My Kale
- 1 Bunch kale – young or 1 bag of ready to cook kale
- 2 Tbsp Bragg’s Liquid Aminos
- 3 Tbsp Olive oil
- 3 Cloves of garlic minced or pressed
- 1/2 Cup Vegetable stock
- Black pepper to taste
- Rinse kale well. Break apart and rinse each leaf unless you bought ready to cook. I still wash the kale. Greens tend to be very dirty and there is nothing worse than biting into sand when you are eating.
- Coarsely chop leaves with stems.
- Warm a large skillet over medium to medium-high heat.
- Add olive oil and heat.
- Add garlic and cook, stirring for 1-2 minutes.
- Add vegetable stock and Bragg’s and bring heat to high.
- Add kale in bunches stirring in each batch quickly just to moisten.
- Cover and cook 5 minutes.
- Uncover and cook on medium until liquid is mostly gone and kale is soft but not slimy.
- Pepper to taste and enjoy.
Red Bell Peppers: Red bell peppers are actually a fruit. But for now they are a vegetable. They are high in Vitamins B, C, and Beta-Carotene and can be eaten raw in a salad or on a sandwich. Or…
Stuffed Red Bell Peppers
- 2 Red bell peppers
- 2 Cloves garlic minced
- 1 Cup Brown rice prepared
- 1 Cup Gardein grounds
- 1/3 pack McCormick Organic taco seasoning
- 1/2 Cup Diced tomatoes
- 2 Tbsp Diced Yellow onion
- 2 tsp Black pepper
- 2-4 Slices Daiya Vegan cheddar cheese or bag of shredded
- Prepare brown rice 1/2 Cup dry = 1 Cup prepared.
- Place grounds in small saute pan, add enough water to cover and sprinkle in taco seasoning. Mix well.
- Brink to a boil, reduce heat to low, simmer for 10 minutes, if more water is needed add water. Do not let grounds stick to pan or get very dry.
- Remove from heat and place in medium mixing bowl.
- Allow to cool for 10 minutes or until you can work with.
- Preheat oven to 350 degrees F.
- Slice bell pepper in half lengthwise. Do not remove stem! They will fall apart while baking! Remove seeds and ribs.
- Mix together rice, grounds, diced tomatoes, yellow onion, black pepper to taste. You could also add some freshly chopped cilantro to taste if you like. Mix well.
- Carefully stuff peppers and place in lightly greased, small baking dish. It is okay if peppers are very close together.
- Cover with aluminum foil and place in oven.
- Cook 15 minutes and quickly remove from oven.
- Carefully remove foil and place 1/2 to 1 slice or sprinkle shreds of Daiya on each pepper.
- Do not replace foil. Return to oven and cook 5-7 minutes.
- Cheese should melt and peppers should be soft, not squishy. Enjoy.
Cauliflower: Cauliflower is high in Vitamins C, K, thiamin, and riboflavin. It also has a lot of fiber, potassium and manganese. You can eat it raw, on a salad, or steamed. Or you can have…
Baked Mango Sriracha Cauliflower Wings by Veganricha
- 1 Head Cauliflower
- 1 Cup Water
- 3/4 Cup + 2 Tbsp Flour
- 3/4 – 1 tsp salt
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1/2 tsp Smoked paprika
- 1/2 tsp Cayenne
- Very generous dash Black pepper
- 2 tsp oil (optional)
Mango Sriracha Glaze
- 1 Cup Mango Jam or Preserves or Orange Marmalade or Grape Jelly or a Mix
- 1/4 Cup Sriracha sauce or to taste
- 1 Tbsp or more Hot Sauce (Optional)
- 1/4 Cup Orange Juice or Apple Juice
- 1/4 tsp Ginger Powder
- Generous pinch Garlic Powder
I’m going to tell you now, the first time I made these, it took forever and I cut them wrong because I wasn’t picturing wings in my head (very important). But they were still so good and my daughter loved them. So we kept making them together and got a system down where we could whip these things out! That glaze is no joke! I had been eating these for a year before I found mango anything, so don’t get too concerned with that, but these things are hot! I’m a wimp, but they’re still hot 🙂 Okay, let’s do this!
- Preheat oven to 450 Degrees F.
- Chop cauliflower into 1.5 to 2″ pieces.
- Mix batter in a medium bowl until smooth and thick enough to coat pieces well. This is important! I always have to play with this part!
- Dip pieces in batter, lay on parchment or Silpat lined baking sheet.
- Bake 20 minutes.
To make glaze:
- In a saute pan over medium heat mix all ingredients.
- Once glaze is hot, taste and adjust flavor.
- Let the glaze come to a boil for 1-2 minutes.
- Reduce heat to low.
- Carefully add baked cauliflower and coat well.
- You can use a large pan or do two batches. Do not toss/move florets too much.
- Remove from pan and serve hot as is or with rice/grains or with any cool dips like vegan ranch. Or bring sauce to a boil and pour over baked cauliflower. Or serve sauce on the side.
Brussels Sprouts: Brussels Sprouts are high in vitamin C and contain antioxidants that can help detoxify cancer-causing free radicals.
Roasted Brussels Sprouts & Shallots with a Balsamic Glaze from skinnytaste.com by Jackie Ourman
- 1 Pound Brussels sprouts, trimmed and halved
- 2 Tbsp Olive oil
- 2 Large shallots, peeled and cut into 1/2″ thick wedges
- 1 Tbsp Balsamic glaze
- Preheat oven to 425 Degrees F.
- Heat an oven-safe non-stick 12″ saute pan over medium-high heat.
- Add olive oil, Brussels sprouts, and shallots in one layer and let cook undisturbed for about 3 minutes until beginning to caramelize.
- Turn occasionally for an additional 2-3 minutes until golden all over.
- Transfer to the oven and roast for 8-10 minutes, until softened, but still slightly crisp.
- Drizzle with balsamic glaze, toss and serve. Enjoy.
How do I make a Balsamic Glaze? Very simply 🙂
- 8oz High quality balsamic vinegar
- 1/4 Cup Raw sugar
- Pinch of Salt
- In a small pot over medium-high heat add all ingredients and stir very well.
- Once mixture begins to boil, reduce heat to medium and stir.
- Keep an eye on mixture and stir every now and then.
- When it is thick like syrup and has reduced by half, it is done. Approximately 25 minutes.
- Remove from stove and let cool on it’s own.
- Store in an airtight container in the refrigerator. It will keep for up to 2 weeks.
- It is great on carrots, berries, all kinds of food really.
Other super healthy veggies that don’t come with a recipe today.
Microgreens: baby kale, baby spinach the baby greens in the store, these are even better for you than their mature siblings. They are higher in Vitamins C and E.
Spinach: Is high in Vitamins K, C, lutein, fiber, manganese, and potassium- which is good for your muscles. I eat baby spinach raw as a base for my salads or I use baby mixed greens. There is never iceberg lettuce in my home.
Broccoli Rabe: This is like tiny broccoli. High in Vitamins C, K, lutein and 1 bunch has 17 grams of protein. I steam this or eat it raw.
Tomatoes: Vitamins A and C make them great for your immune system. I prefer them raw, but you can stuff tomatoes and bake them.
Red Onion: It is suggested that you eat any type of onion raw to get the most nutrients from it. Same with garlic. Cooking onion at high temperatures significantly reduces the anti-cancer causing benefits.
Alfalfa Sprouts: Another thing I eat raw, on sandwiches or in salads. I have a sprout grower and can grow sprouts in my refrigerator in 3-5 days. These are high in beta-carotene which is good for your hair, nails, skin among other things. They are also high in vitamin E which helps prevent heart attacks.
Okay well, that’s going to do it for this time. I hope you can take some recipes from here and enjoy. I searched the internet and read several different lists of the vegetables that were supposed to be the best for you. The ones that I saw over and over were the ones I wrote down and researched. Since tomorrow is Tuesday I’m going to leave a special new post for you guys as well! Comment below if you want to add a recipe, if you make one and love it, or hate it. Or if you just want to say hello 🙂
Be kind to one another!
Keli – The Alabama Vegan