recipes

SAUTéed spinach with garlic

INGREDIENTS:

  • 1-2 cups vegetable broth

  • 2-3 cloves garlic, chopped or sliced

  • 2-3 cups fresh spinach (about a couple of handfuls)

  • Salt and pepper to taste

  • Optional: a squeeze of lemon juice

INSTRUCTIONS:

  1. HEAT THE BROTH:

    • Pour the vegetable broth into a large sauté pan and bring it to a boil over medium-high heat.

  2. Sauté the Garlic:

    • Once the broth is boiling, add the chopped or sliced garlic. Let it cook for 2-3 minutes until fragrant and slightly golden, being careful not to burn it.

  3. Add the Spinach:

    • Add the fresh spinach to the pan. It may seem like a lot, but spinach wilts quickly and reduces significantly in volume.

  4. Cook Down:

    • Stir the spinach occasionally, allowing it to wilt and absorb the flavors. Continue cooking until the broth reduces and mostly evaporates, and the spinach is fully wilted, about 5-7 minutes.

  5. Finish and Serve:

    • Once the spinach is cooked down and the broth is mostly evaporated, remove from heat. Add salt, pepper, and a squeeze of lemon juice for extra brightness if desired.

  6. Enjoy:

    • Serve warm as a side dish or as a topping for grains, pasta, or as part of a healthy bowl

This dish is simple but packed with flavor. The combination of garlic and vegetable broth makes the spinach savory and satisfying while keeping it light and healthy.

Smoky Maple Roasted Carrots

INGREDIENTS:

  • 1 bag of carrots (about 1 lb), sliced into sticks or rounds

  • 1 tsp liquid smoke

  • 3 tbsp maple syrup

  • Optional: salt and pepper to taste

INSTRUCTIONS:

  1. PREP THE CARROTS:

    • Preheat your oven to 350°F (175°C). Slice the carrots into even-sized sticks or rounds for uniform cooking.

  2. COAT THE CARROTS:

    • In a large bowl, toss the sliced carrots with 1 tsp of liquid smoke and 3 tbsp of maple syrup. Stir until the carrots are evenly coated.

  3. PREPARE THE BAKING SHEET

    • Line a baking sheet with parchment paper to prevent sticking and for easy cleanup.

  4. ARRANGE THE CARROTS:

    • Spread the coated carrots in a single layer on the prepared baking sheet. Make sure they aren’t overcrowded so they can roast evenly.

  5. ROAST THE CARROTS:

    • Roast the carrots in the preheated oven for 30-40 minutes, tossing them halfway through. The carrots should be tender, caramelized, and slightly crispy on the edges.

  6. FINISH AND SERVE:

    • Once done, remove from the oven and let cool slightly. Optionally, sprinkle with salt and pepper to taste before serving.

These smoky maple roasted carrots are perfect as a side dish or even as a snack. The liquid smoke adds a subtle depth while the maple syrup caramelizes beautifully in the oven, resulting in a sweet and savory bite!

PERFECT LEMON ASPARAGUS

INGREDIENTS

  • 1 bunch of asparagus

  • ¼ lemon

  • Salt and pepper to taste (optional)

INSTRUCTIONS:

  1. PREHEAT THE OVEN:

    • Preheat your oven to 350°F (175°C).

  2. PREPARE THE ASPARAGUS:

    • Trim off about 1-2 inches from the bottom of the asparagus spears (the woody ends).

    • Place the trimmed asparagus on a baking sheet lined with parchment paper.

  3. Add LEMON JUICE:

    • Squeeze the juice from ¼ of a lemon over the asparagus.

  4. SEASON (OPTIONAL):

    • Optionally, sprinkle with salt and pepper to taste.

  5. ROAST THE ASPARAGUS

    • Roast in the preheated oven for 12-15 minutes, until the asparagus is tender but still slightly crisp.

  6. SERVE:

    • Serve warm as a fresh and bright side dish.

Enjoy the simple yet flavorful combination of lemon and asparagus!

STEAMED KALE IN VEGETABLE BROTH

INGREDIENTS:

  • 1-2 cups vegetable broth

  • 1 bunch of kale (stems removed, if preferred), roughly chopped

  • Salt to taste

  • Optional: onion powder, garlic powder, or other spices

INSTRUCTIONS:

  1. HEAT THE BROTH:

    • Pour the vegetable broth into a large sauté pan and bring it to a boil over medium-high heat.

  2. ADD THE KALE:

    • Add the chopped kale to the pan. It may look like a lot, but kale will wilt significantly as it cooks.

  3. STEAM THE KALE:

    • Cover the pan with a lid and let the kale steam in the broth. Stir occasionally to ensure even cooking. The kale should become tender and vibrant green after about 5-7 minutes.

  4. SEASON AND SERVE:

    • Once the kale is tender, season with salt to taste. If desired, sprinkle on onion powder, garlic powder, or any other spices you like.

  5. SERVE:

    • Serve warm as a nutritious side dish.

This method infuses the kale with flavor while keeping it tender and healthy. The option to add your favorite spices lets you customize it to your taste!

MRS. MARYLAND’S VEGGIE TRAY BAKE

INGREDIENTS

  • 1-2 cups frozen cubed sweet potatoes

  • 1-2 cups frozen broccoli florets

  • 1-2 cups frozen cauliflower florets

  • 1 onion, sliced

  • 1-2 tomatoes, sliced

  • ½-1 can (about 1 cup) garbanzo beans (chickpeas), drained and rinsed

  • 2-3 tablespoons vegetable broth

  • Salt to taste

Spices:

  • 1 teaspoon turmeric

  • ½ teaspoon black pepper

  • 1 teaspoon onion powder

  • 1 teaspoon garlic powder

  • 1 tablespoon sesame seeds

INSTRUCTIONS:

  1. PREHEAT THE OVEN:

    • Preheat your oven to 350°F (175°C).

  2. PREPARE THE VEGETABLES:

    • On a baking sheet lined with parchment paper, spread out the sweet potatoes, broccoli, cauliflower, sliced onion, and sliced tomatoes. Add the garbanzo beans for extra protein and fiber.

  3. SEASON AND TOSS:

    • Drizzle the vegetable broth over the veggies, then sprinkle with salt, turmeric, black pepper, onion powder, garlic powder, and sesame seeds. Toss everything together directly on the baking sheet to ensure even coating.

  4. ROAST THE VEGGIES:

    • Place the baking sheet in the preheated oven and bake for about 45 minutes, stirring halfway through. The vegetables should be tender, slightly caramelized, and full of flavor when done.

  5. SERVE:

    • Serve warm as a hearty side dish, or enjoy it as a main dish with some grains or a salad.

This dish is versatile and can be adjusted to whatever veggies and spices you have on hand. The chickpeas add protein and fiber, while the spices bring warmth and flavor!

QUINOA SALAD

INGREDIENTS:

  • 1 cup quinoa (uncooked)

  • 1 can hearts of palm, drained and diced

  • 1 can chickpeas, drained and rinsed

  • 1/2 red onion, finely chopped

  • 1 cup cherry tomatoes, diced

  • Your favorite dressing (e.g., balsamic vinegar)

INSTRUCTIONS:

  1. cOOK QUINOA:

    • Follow the package instructions to cook the quinoa. Once done, let it cool slightly.

  2. PREPARE THE INGREDIENTS:

    • Drain and dice the hearts of palm from a can.

    • Drain and rinse a can of chickpeas.

    • Finely chop red onion.

    • Dice cherry tomatoes.

  3. COMBINE:

    • in a large bowl, combine the cooked quinoa, hearts of palm, chickpeas, red onion, and cherry tomatoes.

  4. DRESS:

    • Add your favorite dressing—I recommend balsamic vinegar for a tangy kick.

  5. OPTIONAL ADD-INS:

    •  Feel free to toss in additional veggies like diced artichokes, green onions, or bell peppers for extra flavor and crunch.

  6. SERVE AND ENJOY:

    •  Mix everything together, adjust seasoning if needed, and enjoy your nutritious quinoa salad!

This quinoa salad is a versatile and refreshing dish that’s easy to customize.

Berry Nutty Greens Salad 

INGREDIENTS

  • Leafy greens of your choice (e.g., spinach, arugula, mixed greens)

  • 1/2 cup grapes, halved

  • 1/4 red onion, thinly sliced

  • 1/4 cup blueberries

  • 1/2 cup sliced strawberries

  • 1/4 cup nuts of your choice (e.g., walnuts, pecans)

  • 1/4 cup seeds of your choice (e.g., pumpkin seeds, sunflower seeds)

  • Raspberry vinaigrette dressing (e.g., Skinny Girl brand)

INSTRUCTIONS:

  1. PREPARE THE BASE:

    • Start by placing a generous amount of leafy greens on a large plate or in a salad bowl.

  2. ADD FRUITS AND VEGETABLES:

    • Scatter the halved grapes, sliced red onion, blueberries, and sliced strawberries evenly over the greens.

  3. TOP WITH NUTS AND SEEDS:

    • Sprinkle your choice of nuts and seeds over the salad for a crunchy texture.

  4. DRESS THE SALAD:

    • Drizzle the raspberry vinaigrette dressing over the top, adding more or less to taste.

  5. TOSS AND SERVE

    • Gently toss the salad to combine all the ingredients and ensure everything is coated with the dressing.

  6. ENJOY:

    • Serve IMMEDIATELY.

enjoy this refreshing, nutrient-packed salad that’s full of fruits, veggies, and healthy fats!

ROASTED VEGGIE KEBABS

INGREDIENTS:

  • 1 zucchini, chopped into 1-2’’ slices/chunks

  • 1 yellow squash, chopped into 1-2’’ slices/chunks

  • 1 onion, chopped into 1-2’’ chunks

  • 2 tomatoes, chopped into 1-2’’ chunks

  • Salt, to taste

  • Pepper, to taste

  • skewers (wooden or metal)

SPICES:

  • 1 tsp turmeric

  • 1 tsp black pepper

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • 1 tsp dried oregano

INSTRUCTIONS:

  1. PREHEAT OVEN:

    • Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

  2. PREPARE VEGETABLES:

    • Chop the zucchini, squash, onion, and tomato into 1-2’’ slices or chunks.

  3. ASSEMBLE SKEWERS:

    • Thread the chopped vegetables onto the skewers, alternating between zucchini, squash, onion, and tomato pieces to create a colorful mix.

  4. SEASON:

    • Lay the skewers on the prepared baking sheet. Sprinkle the vegetables with salt, pepper, and your favorite spices—turmeric, black pepper, onion powder, garlic powder, and oregano.

  5. ROAST:

    • Place the baking sheet in the preheated oven and roast the skewers for 40-50 minutes, or until the vegetables are tender and slightly browned. Turn the skewers halfway through cooking for even roasting.

  6. SERVE:

    •  Remove the skewers from the oven and let them cool slightly. Serve them as a side dish or a light main course.

These roasted veggie skewers are packed with flavor and make a great addition to any meal!

fruit kebabs

INGREDIENTS

  • 1/2 honeydew melon, chopped into bite-sized cubes

  • 1/2 cantaloupe, chopped into bite-sized cubes

  • 1/2 watermelon, chopped into bite-sized cubes

  • 1 cup strawberries, hulled and halved

  • 1 cup blueberries

  • 1 cup blackberries

  • 1 apple, chopped into bite-sized pieces

  • 2 peaches, chopped into bite-sized pieces

  • Skewers (wooden or metal)

INSTRUCTIONS:

  1. PREPARE FRUITS:

    • Chop the honeydew, cantaloupe, watermelon, apple, and peaches into bite-sized cubes or pieces. Hull and halve the strawberries. Wash and prepare the blueberries and blackberries.

  2. ASSEMBLE SKEWERS:

    • Thread the fruits onto the skewers, alternating between different fruits to create a colorful and delicious mix. You can mix and match according to your preferences.

  3. SERVE:

    • Arrange the fruit skewers on a platter. They’re ready to enjoy immediately!

These fruit skewers are a perfect, easy-to-eat snack for kids, a healthy treat at parties, or a refreshing on-the-go option. They’re not only nutritious but also a fun way to enjoy a variety of fruits!

mango date sorbet

INGREDIENTS

  • 1 cup frozen mango chunks

  • 2-3 pitted dates

  • Water, as needed (start with a small amount)

  • Optional: 1 banana for added creaminess

INSTRUCTIONS:

  1. PREPARE INGREDIENTS:

    • Measure out 1 cup of frozen mango chunks and 2-3 pitted dates.

  2. BLEND:

    • Add the frozen mango and dates to a blender.

    • Start by adding a small amount of water—just enough to help the blending process. The goal is to achieve a sorbet-like consistency, so be cautious not to add too much water.

  3. OPTIONAL BANANA:

    • If you prefer a creamier texture, add a banana to the blender.DRESS:

  4. Blend Until Smooth:

    •  Blend the mixture until it reaches a smooth, sorbet-like consistency. You may need to stop and scrape down the sides of the blender or add a bit more water if needed.

  5. SERVE AND ENJOY:

    • Scoop the mango date sorbet into a bowl and enjoy immediately!

This refreshing and naturally sweet sorbet is a quick and healthy dessert or snack that’s perfect for satisfying your sweet tooth!

MELON COOKIE CUTTER SHAPES

INGREDIENTS

  • 1 honeydew melon

  • 1 cantaloupE

  • 1 watermelon

  • Cookie cutters in fun shapes

INSTRUCTIONS:

  1. PREPARE MELONS

    • Slice the honeydew, cantaloupe, and watermelon lengthwise into about 1-inch thick slices.

  2. STAMP OUT SHAPES:

    • Using your cookie cutters, press them into the melon slices to create fun and playful shapes.

  3. SERVE:

    • Arrange the melon shapes on a plate or platter. They’re ready to enjoy immediately!

These melon shapes are a delightful and healthy snack that’s perfect for kids. They’re great for parties, picnics, or just a fun activity in the kitchen!