Towers Family Chiropractor

Helping You to Better Health Naturally

  • Home
  • About Us
  • Our Services
    • Chiropractic Services
    • Nutrition Services
    • Nutrition & Lab Analysis
  • Patient Forms
  • FAQS
  • Contact
  • Local Food
  • Chiropractic Solutions
  • Children’s Adjustments
  • Monica’s Recipes
  • Nutrition News
  • Healthy Habits
  • Patient Testimonials
Home > Monica's Recipes > Vegetable Medley

Vegetable Medley

October 14, 2015 by towers

The biggest mistake people make with what they load on their plates is this:  NOT ENOUGH VEGETABLES!  The starches and often the protein foods crowd them out every time. There are lots of reasons for this so it is not always easy to remedy. However, it does all start with an awareness.  So imagine the perfect plate that you could have in front of you just one time a day.  Half of it is covered with a variety of colorful non-starchy vegetables.  The starch takes a back seat–just one quarter of the plate; and guess what?  The starch is not bread or a gluten-containing grain!  It is sweet potato or quinoa or brown rice or millet grits or butternut squash or peas or corn.  The other quarter of the plate is the protein food–eggs, fish, chicken, turkey, grass-fed beef, etc.

Here’s an easy way to prepare these vegetables.  You will need a vegetable steamer and a variety of mostly non-starchy, fresh vegetables–start with ones you like and with time you can get adventurous and try some new ones.  This recipe uses vegetables that I had on hand so use whatever you have keeping in mind that softer vegetables such as zucchini and red pepper take less time to steam tender than tougher ones like broccoli, cauliflower, green beans, and carrots.  Also, chop them finer to reduce cooking time.  You can always steam the tougher ones first and after 5 minutes add the rest and steam 3-5 minutes longer.  The goal is to have all the vegetables TENDER (there is just a little resistance when pierced with a fork), not overcooked and limp!

Serves 2

1 stalk of broccoli, or 2 cups 1-inch florets

1 small onion, chopped

1 carrot, halved lengthwise and  chopped 1/8 inch thick

1/2 cup chopped  sweet red pepper

1 cup sweet corn, fresh or frozen

1/2 cup chopped mushrooms, shitake is good

1 Tbsp. ghee or coconut oil or sesame oil

sea salt and ground black pepper to taste

Place all vegetables except the onion and mushrooms in the steamer.  Cover and bring the water in the bottom of the steamer to boil and reduce heat to low to keep the vegetables steaming gently.  While the vegetables are steaming (don’t forget about them!  Check for tenderness every few minutes by piercing with a fork and as soon as they are perfect take them off the steam and set aside until they can be added to the skillet), add to  a skillet the oil or ghee and the onion.  Saute a few minutes over medium-low heat and then add the mushrooms and saute for another 3- 5 minutes. Turn off the heat.  As soon as other vegetables are tender add them to the skillet and stir well.  Salt and pepper to taste and serve immediately.

 

 

 

 

 

 

Print Friendly, PDF & Email
Please follow and like us:
error
fb-share-icon
Tweet
fb-share-icon

Filed Under: Monica's Recipes Tagged With: fresh vegetable recipe, how to steam vegetables, steamed vegetables, the perfect plate

Get our Blog posts in your email.

(we don't spam or sell your email)

Recent Posts

  • Knee Pain
  • On GOING Pain GOING On Before GONE
  • New Office Hours for March
  • Office Closed Tuesday 2/21/23
  • Is Your “Healthy” Diet Making You Sick?

Categories

Tags

allergies arm and hand numbness back pain butternut squash recipe carmelized onion celeriac soup coconut oil collard greens recipe cultured vegetables difficult neck movement dill sauerkraut eggplant recipe foot pain GAPS friendly GAPS friendly recipe gluten-free gluten-free pancakes gluten-free recipe headaches herb tea high fructose corn syrup hip pain immune system support jaw pain knee pain low back pain mid-back pain migraines neck pain obesity pediatric chiropractor pesto recipe raw fudge sciatica scoliosis shoulder injury shoulder pain shoulder pain and chiropractic sinus congestion soup recipe sweet potato soup trouble turning head vegetable juice weight loss zucchini recipe

Good Nutrition

GF Pumpkin Bread

Well, it's actually butternut squash bread but it's as good as pumpkin bread and people know what that is!  I have found butternut squash to be a perfect and practical substitute for pumpkin.  It is … [Read More...]

  • Which Eggs to Buy?
  • Simple Celery Soup
  • Chicken Shiitake Soup

Children’s Adjustments

Children with back pain

Children suffer injuries that lead to misalignments just as adults do. Children generally respond very well and quickly to gentle chiropractic adjustments. A case in point is that of a 5 year-old … [Read More...]

  • Adjusting Children

Towers Family Chiropractic

2302 Colonial Ave, SW, Roanoke, VA 24015
(540) 343-6636

Our hours are:
Monday, Wednesday, Friday 10:00am – 6:00pm
Tuesday, Thursday 7:30am – 11:00am

These statements have not been evaluated by the Food and Drug Administration. The information on this website is not intended to treat, diagnose, prevent, or cure any disease.

Copyright © 2023 · Towers Family Chiropractors by Soupbone Creative · Log in