Side Dishes

Grilled Vegetables

Perfect with your favorite protein, starch, or as the base of love bowls.

• 1 eggplant
• 2 zucchini
• 2 yellow squash
• 2 large carrots
• 1 cup favorite mushrooms
• 1 large onion
• ¼ cup balsamic vinegar
• 1 tbsp. Italian seasoning
• salt & pepper to taste

Slice vegetables thinly, place in a large bowl, and then toss with balsamic vinegar and Italian seasoning. Heat grill or grill pan. Grill all vegetables for 2 to 5 minutes, until tender and lightly browned. Enjoy!

mac and cheese

Mac & Cheese might be the ultimate comfort food. Again, you would enjoy this recipe without protein.

• 1 cup 1% low-fat milk
• 1 cup low-fat cottage cheese
• 1½ cups shredded low-fat cheddar cheese
• 1 box Barilla Plus multigrain elbow pasta
• 3 tbsp. bread crumbs
• 1½ tsp. salt
• ½ tsp. pepper

Preheat oven to 400° Farenheit. and bring a large pot of water to boil for the pasta. In a separate saucepan, slowly bring the milk to a boil. Lower the heat and stir in the cottage cheese, cheddar cheese, ½ tsp. salt & ½ tsp. pepper. Stir until the cheese is melted. When the water for the pasta starts to boil, add 1 tsp. salt and box of pasta. Stir and cook until pasta is tender. Drain pasta and return to its pot. Add cheese sauce to drained pasta, stir well, and transfer to casserole pan. Top with bread crumbs and bake for 30 minutes or until golden brown.

baked Sweet Potato

When following the 6/1 Meal Plan you would eat this alone or add a vegetable soup or salad. You would not eat protein.

DID YOU KNOW? Sweet potatoes are a good source of complex carbohydrates, beta-carotene, manganese, vitamin B6 and C, as well as dietary fiber. These nutrients are powerful antioxidants that help to reverse inflammation in the body.

• 4 medium sweet potatoes (perfect for family or lunch leftovers)
• 4 tsp. of grape seed, coconut, or avocado oil
• salt & pepper to taste

Preheat oven to 450° Farenheit. Rub each potatoes with selected oil. Place in a 9x13 baking pan. Salt and pepper to taste. Bake for 30-45 minutes or until the outside of the sweet potato is golden brown.

mixed vegetable slaw

• ½ cup extra-virgin olive oil
• ½ cup apple cider vinegar
• 1 tbsp. raw honey or maple syrup
• 1 tbsp. Dijon mustard
• 1 tsp. salt
• ¼ tsp. fresh ground pepper
• 2 large broccoli stems, peeled and shredded
• 2 carrots
• ½ celery root bulb, peeled and shredded
• 1 large beet, peeled and chopped
• 2 zucchini, shredded
• 1 small red onion, sliced thin
• ¼ cup fresh parsley

In a large bowl whisk together the olive oil, cider vinegar, honey, Dijon mustard, salt, and pepper. Add the broccoli, carrots, celery root, beets, zucchini, onion, and parsley. Toss to coat the vegetables with the dressing. Transfer the slaw to a serving bowl.

SOUL roasted cauliflower

• 1 head cauliflower, cut into florets
• ¼ cup olive oil
• 1 scoop SOUL
• 1 ½ tsp salt, divided
• ½ tsp fresh ground pepper

Preheat oven to 400 F. In a large bowl, mix together the cauliflower, olive oil, SOUL, salt, and pepper. Transfer the seasoned cauliflower to a rimmed baking sheet, placing it in a single layer. Place the sheet in the preheated oven and roast for 20-30 min or until the cauliflower is slightly browned and tender.

Mediterranean squash

Zucchini and other types of summer squash are often recommended for digestive issues. They're hydrating and provide electrolytes and nutrients. Zucchini has been shown to be anti-inflammatory within the GI tract.

• 2 small yellow summer squash
• 2 small zucchini
• 1 medium tomato
• ¼ cup pitted ripe olives
• 2 tbsp. chopped green onion
• 2 tsps. Olive oil
• 1 tsp. lemon juice
• ¾ tsp. garlic salt
• ¼ tsp. dried oregano
• ⅛ tsp. pepper

Cut the vegetables into small cubes. Place the yellow squash, zucchini, tomato, olives and onion on a double thickness of aluminum foil. Combine the oil, lemon juice, garlic, salt, oregano and pepper; pour over vegetables. Fold the foil around and seal tightly. Grill, covered, over medium heat for 30-35 minutes or until vegetables are tender. Open carefully to allow the steam to escape. You can also roast these in the oven at 350 F.

broccoli & Cauliflower

• 1 cup fresh broccoli
• 1 cup fresh cauliflower
• 1 small onion, cut
• ¼ tsp. garlic salt
• ⅛ tsp. paprika
• ⅛ tsp. pepper

In a large bowl, combine the broccoli, cauliflower and onion, spritz with cooking spray. Sprinkle with the garlic salt, paprika and pepper; toss to coat. Place vegetables on a double thickness of heavy-duty foil. Fold around vegetables and seal tightly. Grill, covered, over medium heat for 10-15 minutes or until vegetables are tender.

Dijon Glazed Brussel Sprouts

• 1 lb. fresh brussels sprouts
• ½ cup plain coconut yogurt
• 1 tbsp. reduced fat mayonnaise
• 1-1/2 tsp. Dijon mustard
• ¼ tsp. celery seed

Cut an X in the core of each brussels sprout. Place in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 8-11 minutes or until tender. Meanwhile, in a small saucepan, combine the yogurt, mayonnaise, mustard and celery seed. Cook and stir just until headed through. Serve with brussels sprouts.

Spiced Carrots

• 1 lb. fresh carrots cut into ½ in. slices
• ¾ cup unsweetened apple juice
• 1 cinnamon stick
• ¾ tsp. ground cumin
• ½ tsp. ground ginger
• ¼ ground coriander
• dash cayenne pepper
• 2 tsp. lemon juice
• 2 tsp. honey

In a large nonstick skillet coated with cooking spray, combine the first seven ingredients. Bring to a boil, reduce heat, cover and simmer for 5-8 minutes or until carrots are crisp-tender.

garlic oregano zucchini

• 1 tsp. minced garlic
• 2 tbsp. canola oil
• 4 medium zucchini, sliced
• 1 tsp dried oregano
• ½ tsp salt
• ⅛ tsp pepper

In a large skillet, cook and stir the garlic in oil over medium heat for 1 minute. Add the zucchini, oregano, salt and pepper. Cook and stir for 4-6 minutes or until zucchini is crisp-tender.

sweet & spicy broccoli

Broccoli is a cruciferous vegetable. It has been studied and shown to reduce inflammation. Recent studies also show nutritional benefits from the steaming of broccoli (versus other cooking methods). Included in these benefits are better retention of vitamin C and sulforaphane.

• 1 bunch broccoli
• 1 tbsp. butter, melted
• 1 tbsp. rice vinegar
• 1 ½ tsps. Brown sugar
• ¼ tsp. salt
• ¼ tsp. crushed red pepper flakes
• ⅛ tsp. garlic powder

Place broccoli in a steamer basket; place in a large saucepan over 1 in. of water. Bring to a boil; cover and steam for 3-4 minutes or until tender. Transfer to large bowl. Combine the remaining ingredients; drizzle over broccoli and gently toss to coat.

multicolor veggie sauté

• 1 small zucchini, sliced
• 1 yellow summer squash, sliced
• 1 small onion, halved and sliced
• 1 cup sliced mushrooms
• 1 small green pepper, julienned
• ½ cup thinly sliced carrots
• 1 tbsp. butter
• 3 cups fresh spinach
• ½ cup steak seasoning
• ¼ tsp. garlic salt

In a large skillet, sauté the zucchini, yellow squash, onion, mushrooms, green pepper and carrots in butter until crisp-tender. Add the spinach, steak seasoning and garlic salt; sauté 3-4 minutes longer or just until spinach is wilted.

foil pack vegetables

• 2 tbsp. olive oil, divided
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tsp. rosemary, crushed
• 2 small zucchini, sliced
• 2 small yellow summer squash, sliced
• ½ lb. medium fresh mushrooms, quartered
• 1 large tomato diced
• ¾ tsp. salt
• ¼ tsp. pepper

Drizzle 1 tbsp. oil over a double thickness of heavy duty foil. Combine the onion, garlic, and ½ tsp. rosemary; spoon over foil. Top with zucchini, yellow squash, mushrooms and tomato; drizzle with remaining oil. Sprinkle with salt, pepper, and remaining rosemary. Fold foil around vegetables and seal tightly. Grill covered, over medium heat for 15-20 minutes or until tender. Open foil carefully to allow steam to escape.