Roasted Veggies

One of my go-to recipes during winter Supersized Sundays is roasted veggies. Turning the oven on warms up the house and the aroma of the spices fills the air. 
I LOVE LOVE roasted veggies as a side for any meal and a quick snack that I can leave on the counter and munch on throughout the day. 

The basics are easy:
1. Gather your veggies (cauliflower, broccoli, asparagus, carrots, Brussel sprouts, sweet potatoes, squash. parsnip…to name a few).  Cauliflower is one of my favorites as roasting brings out a sweetness in it!
2. Slice them to relatively even pieces.
3. Drizzle with Grapeseed oil or coconut oil (a healthy oil that cooks well at high heat)
4. Sprinkle spice over top.  I often use rosemary (fresh or dried) and dried thyme.  I also use a premixed seasoning that has various spices already mixed in.  You can play around with the amount and flavor. 
5. Mix with hands so all veggies are covered with oil and seasoning.
6. Cook at 425F for about 45min or until a fork can easily go through veggies. 
Enjoy!

Until next time…
Look good, feel good, do good
Sara B.

Grilled Parmesan Broccoli

These is a delish side to any meal and kids love it too with the added dash of cheese!

As grilling season come to an end, don’t think you have to pack up this recipe as you pack up your flipper and tongs. This would be awesome roasted and broiled as well.



Grilled Parmesan Broccoli

from allrecipes.com

Ingredients:

6 cups fresh broccoli spears

2 1/2 tablespoons lemon juice

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

3/4 cup grated Parmesan cheese

Instructions:

1.Place broccoli in a large bowl. Combine the lemon juice, oil, salt and pepper; drizzle over broccoli and toss to coat. Let stand for 30 minutes.

2.Coat grill rack with nonstick cooking spray before starting the grill. Prepare grill for indirect heat. Toss broccoli, then drain marinade. Place Parmesan cheese in a large resealable plastic bag. Add broccoli, a few pieces at a time, shake to coat.

3.Grill broccoli, covered, over indirect medium heat for 8-10 minutes on each side or until crisp-tender.

Until next time…

look good, feel good, do good

www.davissportsnutrition.com

Wheat Berry and Broccoli Salad

My experimentation with new ingredients continues with the whole grain wheat berries. Nutty, chewy and satisfying.

Wheat Berry and Broccoli Salad
with Sesame Dressing
all the ingredients can be found at HyVee (some in the health market section)
Ingredients for salad:
1 head broccoli, cut into florets
1 1/2 c wheat berries, soaked for an hour or two
1 c green onion, trimmed and chopped
1 small red pepper, seeded and chopped
sesame seeds (black ones if you can find them in your grocery store)
Ingredients for dressing:
2 T olive or canola oil oil
3 t rice vinegar
1 T light tamari (soy sauce)
1 T sesame oil
juice of one half lemon
1 clove garlic, pressed through garlic press
1 T tahini (sesame seed butter…see image below)

Instructions for dressing:
Place all ingredients in a small Mason jar with lid. Shake well. Viola! You can use this dressing for lettuce salads or to jazz up your steamed brown rice or veggies.

Instructions for salad:
Steam broccoli until tender, do not overcook. Reserve 3 cups of the cooking water you used to boil the broccoli. If you steamed the broccoli instead of boiled then measure out 3 cups of water (or maybe 2 c water and 1 cup veggie broth for flavor) and set aside.
Drain soaking wheat berries. Bring reserved 3 cups broccoli water to a boil in saucepan and add wheat berries. Cook for one hour or until berries are tender (almost feel like they pop in your mouth).

Remove from heat and drain. Let cool. In serving bowl combine broccoli and wheat berries. Add chopped green onions and red pepper. Gently toss with sesame dressing and chill. Top with sesame seeds before serving.

J and I are off to Montrose/Telluride, CO to visit my brother and his wife! Be back next week to share all our food experiences while there.

Until next time…
look good, feel good, do good
www.davissportsnutrition.com