Vegetables! The nemesis of many parents, yet when one befriends veggies they open a whole new world of deliciousness and enjoyment. Once we embrace the critical importance of ingesting the rainbow of antioxidants and other phytonutrients vegetables provide, it becomes a habit, like brushing your teeth or plugging in your cell phone. And we don’t have to spend a ton of time in the kitchen prepping veggies once we figure out how to simplify veggie intake!
Keep scrolling for inspiration and recipes…
Victoria’s Nutrition Kitchen recipes use whole-food ingredients. They are void of refined sugars and oils. They are naturally vegan, (free of dairy and eggs), and gluten-free / celiac-friendly. I hope you enjoy them! I'd love to hear from you in the comments section.
Presto Pesto Pasta Salad
If you love garlicy pesto you’ll love this easy delicious summer whole-meal-deal pasta salad. Edamame beans can be purchased already shelled providing easy protein, fiber and health building phytochemicals that are sweetly satisfying.
Quinoa Tabouli “Full-Meal-Deal” Salad
Quinoa tabouli salad is light and lemony. Tabouli is a traditional salad from the Middle East, and is typically made with bulgur wheat. I use quinoa or fonio because they are naturally gluten-free. It keeps fresh when refrigerated for several days.
Super Green Guacamole
Super Green Guacamole is a delicious enhanced guac that can be kept refrigerated for at least 2-3 days. An lower fat version can be made by replacing half of the avocado with edamame beans or green peas. Leftover guacamole makes delicious pasta sauce…simply stir into hot fresh pasta.
Hungarian Goulash
I love cabbage and mushrooms and linguine, so goulash is one of my delicious, easy go-to meals!
The great thing about goulash is that you make a lot and leftovers will keep for several days refrigerated, or even frozen for a few months.
Mexican Minestrone {slow-cooker option}
This easy soup can be made in either on the stove top in a soup pot or in a slow cooker, and who doesn’t look a slower cooker meal?!
Freedom Fajitas
Mixed-eating family? Tempeh, tofu, chicken, beef or pork? … Avocado or cheese?... Creamy Garlic Dip or sour cream? This Freedom Fajita can be served with the rainbow of colored bell peppers and onions, and whatever other fillings you need to please your crowd....
Russian Borscht Soup {slow-cooker option}
There are 2 special ingredients in this borscht that take it over the top. Two of my favorite ingredients, used as natural flavor enhancers! Can you guess what they are?
Leafy green beet tops are loaded with nutrients so if you have them, rinse well, chop or slice and add to the soup in the last 5-10 minutes of cooking. They can replace some or all of the cabbage in this recipe.
Creamy Cheezy Broccoli Pasta
Creamy, rich, and delicious! This satisfying comfort food is simple and easy. For a different variation, replace broccoli with asparagus. If nuts are an allergy problem, replace the cashews with 12 oz silken or fresh firm tofu + 3 Tbsp tahini. A few dollops of cooked...
Canadian Roasted Root Veggie w/ Cheezy Miso Vegan Poutine
Mix it up with a variety of root veggies or if you're a reluctant vegetable eater, start with just potato poutine. Once you've got your family addicted to this rich cheezy vegan poutine sauce (the original poutine is meat-based gravy and cheese curds) start...
Cheezy Miso Vegan Poutine {gravy – sauce}
The original Canadian Poutine was invented in Quebec and was a meat-based gravy with cheese curds over french fries. We can do better!! Serve this vegan poutine over roasted potatoes or a variety of roasted veggies! I've been using this tried and true cheezy sauce...
Health Bite: Brussel Sprouts
Brussel sprouts are one of the cruciferous vegetables, which are known to have anti-cancer properties. They are rich in both vitamin K, and vitamin C. Brussel Sprouts have a strong flavor and a hearty crunch when raw. They can be grated into...
Health Bite: Rutabaga (…ugly but delicious!)
Rutabaga is part of the turnip family, and a disease-fighting cruciferous vegetable. It's rich in Vitamin C. Rutabaga is an under-utilized food of the vegetable world. Most people boil it, peeling the skin and cubing it. Rutabaga however, is...
Maple Glazed Brussel Sprouts
Don’t like Brussel sprouts? You might just change your mind after testing these little morsels of yumminess. “Maple- glazing” a strong flavored veg like Brussel sprouts is a great way to introduce them to a reluctant eater, as the maple syrup helps to balance the sharp flavor.
HEALTH BITE: Brussel sprouts are one of the cruciferous vegetables, which are known to have anti-cancer properties. They are rich in both vitamin K, and vitamin C.
Black Bean Corn Mexican Salad
This easy, delicious recipe was given to me by my dear friend Anne many years ago. I’ve tweaked it slightly and demonstrated it in cooking classes many times. It’s a great way to introduce legumes (beans) to first timers!
Sweet Potato Miso Lime Salad
I love the tang of the dressing combined with the sweetness of the potatoes and the crunch of the pecans. Serves 4-6, and leftovers are great next day.
Victoria Laine’s Whole-food Nutrition
