TIP: Vegetable Recipes Cauliflower Mashed Potatoes Cauliflower Fried Rice Radish Home Fries Zucchini Pancakes

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1 We know that eating a variety of vegetables can be the hardest part of the 30/10 program. To help, here are several of our recipes to help keep the variety in your diet. TIP: If you ever feel like you re in a rut, experiment with SPICES! This isn t just for your vegetables; try them out on your meats, and even in your nutritional food products. Some of our favorites: Garlic powder, cayenne, cumin, chili powder, rosemary, curry powder, paprika, and cinnamon. Vegetable Recipes Cauliflower Mashed Potatoes 1 head cauliflower Salt, garlic, and cayenne (optional) to taste Steam 1 head of cauliflower until extremely soft. Blend in a blender until smooth. Add salt (about 1/4-1/2 tsp) and garlic (1-2tsp) to taste. If you like spice, add cayenne (about 1/8-1/4 tsp) to taste. Cauliflower Fried Rice 1 head cauliflower 1 green pepper (chopped) Spices to taste (recommended: cumin, chili powder, garlic, salt, and cayenne) Grate 1 head of cauliflower (I recommend using the grate setting on a food processor). Preheat oil in pan and pour in the grated cauliflower and chopped onion and pepper. Spice to taste. Cook until cauliflower and peppers are soft, about 10-15min. Radish Home Fries 2 bunches of radishes 1 small onion Chop radishes and onions. Preheat oil in pan and pour in chopped radishes and onions. Spice to taste with salt and pepper. Cook until radishes are soft, about 10-15min. Zucchini Pancakes

2 **This recipe includes eggs: remember, 2 eggs count as your dinner protein 2 zucchini 1-2 eggs 3 TSBP extra Virgin live oil Grate 2 zucchini and 1 onion using a food processor. Ring out the grated vegetables. Extracting this excess water will keep the vegetables crispy when you cook them. Add in the egg and mix thoroughly. Preheat some of the oil in the pan. Place a portion of the vegetable mixture in the pan, and flatten with a fork. Salt and pepper lightly. Flip once browned. Salt and pepper the 2 nd side and cook again until browned. Repeat with entire batch. Curry Roasted Cauliflower 1 head cauliflower (chopped) ¼ C parsley (minced) 2-4 TBSP curry powder Preheat the oven to 450 degrees. Chop cauliflower and onion and place in casserole dish. Mix parsley, EVOO, curry powder, and salt in a bowl, then pour into casserole dish and mix evenly. Bake in oven for about 20 minutes, or until the cauliflower is starting to brown. Kale Chips 1 head kale Preheat oven to 275 degrees. Remove the ribs from the kale, and break into chipsized pieces. Lay on a baking sheet and drizzle with olive oil and salt. Bake until crisp, about 20 minutes, flipping the chips halfway through cooking. Oven-roasted Vegetables GREAT for asparagus, cauliflower, broccoli, zucchini, and more! 1 serving of your vegetable of choice Asparagus: simply chop off dead ends Cauliflower/Broccoli: cut in florettes Zucchini: Sliced in rounds

3 Spices to taste (I recommend salt, garlic powder, and cumin or salt, garlic powder, and chili powder. Preheat oven to 450 degrees. Place cut vegetables on baking pan and drizzle in olive oil. Spice to taste. Cook until browned, about minutes. Eggplant chips 1 eggplant (thinly sliced in rounds) Preheat oven to 450 degrees. Placed sliced eggplant rounds on baking pan and drizzle in olive oil.. Cook until very crispy, about minutes. Turnip Fries 1-2 turnips (thinly sliced) Spices to taste (I recommend salt, garlic powder, and chili powder) Preheat oven to 450 degrees. Placed sliced turnips on baking pan and drizzle in olive oil. Spice to taste. Cook until very crispy, about minutes. Garlic and Zucchini Bisque 2½ lbs zucchini (cut into 1 inch pieces) 1 leek (chopped) ½ yellow onion (chopped) 3 cloves of garlic 2½ cups water Preheat oven to 400 degrees. Place zucchini, leek, onion, and garlic on a cookie sheet lined and drizzle with oil. Roast for 20 minutes. Transfer to the blender, add water. Blend until super-creamy. Transfer to a large pot and simmer for 5 minutes. Season with salt and pepper. Baked Eggs in Roasted Tomatoes **This recipe includes eggs: remember, 2 eggs count as your dinner protein 2 large tomatoes 1/ Pinch of thyme leaves 1/2 clove garlic, thinly sliced

4 2 large eggs Preheat oven to 400 degrees. Slice the top third off tomatoes and use a small spoon to remove core and seeds. Arrange in a baking dish, drizzle with oil, and season with salt and pepper. Sprinkle with thyme and garlic. Roast until tomatoes are tender and caramelized, about 30 minutes. Crack an egg into each tomato and season with salt and pepper. Bake until eggs are just set, 7 to 9 minutes more. Minted Zucchini 2 zucchini (halved and sliced into ¼ semicircles) 2 TBSP fresh mint, chopped Heat a skillet over medium heat. Add oil and zucchini. Sautee zucchini until soft and just starting to brown, about 5-6 minutes, stirring frequently. Add mint and continue to cook for 1 minute. Zucchini Pasta 2 Zucchini (Sliced lengthwise in thin strips) Salt and garlic powder to taste Half the zucchini lengthwise, then slice them into thin, long strips, at your desired thickness. Heat oil in pan, then add in zucchini. Add salt and garlic to taste. Cook, stirring, until soft and beginning to brown. Browned Brussels Sprouts 2 cups Brussels Sprouts Salt and Pepper to taste Cut the stem end off the Brussels sprouts and shred in a food processor. Heat olive oil in a pan, and pour in Brussels sprouts., and cook until Brussels sprouts are browned, about minutes. Salad Dressings The Best Salad Dressing 3 parts Extra Virgin Olive Oil 1 part Lemon Juice 1 part Yellow Mustard Spices to taste (I recommend paprika and cumin) Blend together all ingredients. The dressing becomes creamy if you whip it.

5 Walden Farms Dressings Walden Farms dressings are permitted on the program. They have a variety of types, which you can purchase online at waldenfarms.com You also can find Walden Farms in Wegmans. Alternative ways to cook products Pancakes: Mix with 3-4oz water (Until thin like real pancake batter. Spray pan, and pour in batter. Cook until bubbles begin to form. Flip and cook for 5-10 seconds. Serve! Spread with butter and sprinkle lightly with salt or stevia if desired. You may also add Walden Farm s Maple Syrup. Chai Tea : Mix vanilla shake/pudding with 8oz of iced tea (Black, Chai, your choice!) instead of water. Mocha: Add chocolate drink into black coffee instead of water. We re always adding more recipes stay posted for additional delicious dishes! If you have a recipe you like, please us. We would love to add it to our repertoire.