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Category Archives: Vegetables

Roasted Root Vegetables

Peel all vegetables and cut into small cubes.
4 Cups Beets Rinse well after cutting into 1/2 cubes
4 Cups Carrots
4 Cups Parsnips
4 Cups Sweet Potato
1 Leek slices into 1/2″ slices
16 – 20 more or less, Cloves of Garlic, cut into even sized pieces
1 1/2 teaspoon Kosher Salt
1 1/2 teaspoon Mural of Flavor Spice
1 Orange sliced
2 – 6 Tablespoons EVOO

Prepare baking sheets with EVOO. Mix the vegetables onto baking sheets, add leeks and garlic. Drizzle with EVOO, sprinkle with Kosher Salt, and Mural of Flavor Spice. Add orange slices when about half cooked.
Bake at 400 degrees until all vegetables are cooked thoroughly, stirring occasionally, about 1 hour.

Lasagna without Pasta…

What’s your reason for giving up Pasta? Mine are loosing weight and controlling Type 2 diabetes. Whatever your reasons are try this recipe!!!
Ingredients: 4 Servings
-2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)
-1/2 lb lean ground beef (or up to 1 lb)
-1/4 cup onion, chopped
-2 small tomatoes, cut up
-1 (6 ounce) can tomato paste
-1 garlic clove, minced
-1/2 teaspoon dried oregano
-1/2 teaspoon dried basil
-1/4 teaspoon dried thyme
-1/4 cup water
-1/8 teaspoon pepper
-1 egg
-3/4 cup low fat cottage cheese (or low fat or fat free ricotta)
-1/2 cup mozzarella cheese, shredded (or up to 8 oz. divided)
-1 teaspoon flour

1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
3. In small bowl, slightly beat egg.
4. Add cottage cheese, half of shredded cheese and flour.
5. In 1 1/2-qt. baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
6. Bake uncovered at 375 degrees F for 30 minutes.
7. Sprinkle with remaining cheese. Bake 10 minutes longer.
8. Let stand 10 minutes before serving.

Salsa, – Really Good for your Heart

Heart Healthy Salsa

This healthy salsa is sure to make your taste buds dance.

You say tomatoes, we say zucchini, red onions, red peppers, green peppers, cilantro and garlic.

That’s what it takes to make the most memorable salsa this side of the border.


1 cup diced zucchini

1 cup red onions, chopped

2 red peppers, seeded and diced

2 green peppers, seeded and diced

4 tomatoes, diced

3 garlic cloves, minced

1/2 cup fresh cilantro

1 tsp. black pepper

2 tsp. sugar

1/4 cup lime juice

1 tsp. salt


Combine all ingredients in a large bowl and toss gently to mix.

Cover and refrigerate for at least 30 minutes to allow flavors to blend.

If you prefer a hotter version, add 1/2 to 1 tbsp. finely chopped jalapeno peppers.


Spicy Whole Roasted Cauliflower

A PureWow Original Recipe

  • Makes 6 servings
  • Start to Finish: 1 hour



1 tablespoon  oil

1 head cauliflower

1½ cups plain Greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

1 teaspoon curry powder

2 teaspoons kosher salt

1 teaspoon black pepper


1. Preheat the oven to 400° and lightly grease a small baking sheet with  oil. Set aside.

2. Trim the base of the cauliflower to remove any green leaves and the woody stem.

3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.

4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)

5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.

6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.


Onion – Which One Do I Use??



Berry Summer Salad

Vary the fruits and the cheeses for a great salad every day.. Possible add-in ingredients:
Blueberries, cherries, red, white, and/ or dark grapes, cherry or grape tomatoes,  sliced raw Brussels Sprouts, broccoli,  pine nuts, etc..
Gorgonzola, blue, sliced cheddar, Mozzarella Cheese or your favorite..  If this is your lunch maybe some slice chicken breast would add more protein too…   Would be great with home made Poppy seed dressing…  Enjoy and have fun experimenting…  ET
Ingredients (local, fresh, organic, and non-GMO if possible):
6 cups of Fresh Spinach
1 Cup of Raspberries
1 Cup of Blackberries
Several sliced mushrooms
1/2 cup of Feta Cheese <– No dairy for me :))
3 Tablespoons of extra virgin cold pressed olive oil
2 Tablespoons of Balsamic Vinaigrette
A dash of salt
http://theprimitivefoodie.blogspot.com/2011/05/berry-summer-salad.html?_szp=463323 — with Jackie Soukup andOlga Ortega.
Photo: Berry Summer Salad <3 All the OmNomitarians Say Haaay! :)) Haha. #EatClean #LiveGreen
Ingredients (local, fresh, organic, and non-GMO if possible):
6 cups of Fresh Spinach
1 Cup of Raspberries
1 Cup of Blackberries
Several sliced mushrooms 
1/2 cup of Feta Cheese <-- No dairy for me :))
3 Tablespoons of extra virgin cold pressed olive oil
2 Tablespoons of Balsamic Vinaigrette 
A dash of salt


Zucchini Parmesan Bites.


These sound really tasty.. ET

4 medium, fresh zucchini, sliced in half
1/2 cup fresh Parmesan cheese, grated
1-2 tablespoons fresh rosemary & thyme, minced
smidge of olive oil
salt & pepper to taste

Pre-heat oven to 350F, lightly brush both sizes of the zucchini with olive oil and place on a foil-lined baking sheet. Mix cheese and herbs together in a small bowl and sprinkle over the zucchini along with salt and pepper to taste. Bake for 15 minutes and place under the broiler for the last 3-5 minutes until cheese is crispy and browned.

Quinoa and Black Bean Stuffed Peppers


I can hardly wait to get back home and make these…ET 

Here’s a vegetarian update on a vintage comfort food meal. Instead of ground meat, the peppers hold a hearty, protein-rich combo of quinoa and black beans seasoned with a smoky Southwestern spice blend.

PREP TIME15 minsTOTAL TIME1 h 25 mins
This recipe makes 6 serving(s)

 Nutrition Facts

Amount per Serving

Calories: 260
Total Fat: 8 g
Saturated Fat: 2.5 g
Cholesterol: 10 mg
Sodium: 270 mg
Total Carbohydrate: 36 g
Dietary Fiber: 9 g
Protein: 12 g

 Take Note

Contains Dairy


  • 1 tablespoon oil, olive, extra-virgin, or canola or grapeseed oil
  • 1 medium onion(s), diced
  • 2 medium carrot(s), diced or grated
  • 2 clove(s) garlic, minced
  • 3/4 cup(s) quinoa, dry, (rinsed if directed on package)
  • 3/4 teaspoon salt, Kosher
  • 3 large pepper, bell, any color
  • 1 can(s) beans, black, no-salt-added, (15 oz) drained and rinsed
  • 1 can(s) tomato sauce, no added salt, (8 oz)
  • 1 teaspoon chili powder
  • 3/4 teaspoon cumin, ground
  • 1/2 teaspoon paprika, smoked, (may substitute regular paprika)
  • 1/2 teaspoon oregano, dried
  • 2 tablespoon cilantro, fresh, chopped (optional)
  • 3/4 cup(s) cheese, reduced-fat, shredded (optional)


Preheat the oven to 375°F. Line a rimmed baking sheet with aluminum foil.

Heat the olive oil in a 3-quart saucepan over medium heat. Add the onion and carrot and sauté until the vegetables have softened, about 8 minutes. Add the garlic and sauté for 2 minutes, stirring frequently. Add the quinoa, 1 1/2 cups water, and the salt. Bring the water to a boil, then reduce the heat to low, cover the saucepan, and simmer for 20 to 25 minutes, or until all of the liquid has been absorbed.

While the quinoa is cooking, prepare the peppers. Cut the peppers in half lengthwise, trim the stems, and scoop out all seeds and membranes. Arrange the peppers cut side-up on the baking sheet, and mist the peppers liberally with oil spray. Bake for 15 minutes to soften the peppers. Remove from oven.

Add the black beans, tomato sauce, chili powder, cumin, paprika, and oregano to the quinoa, and mix thoroughly. Stir in the cilantro, if using. Divide the quinoa mixture evenly between the six pepper halves and pat the filling down to pack it into the pepper cups. Bake the stuffed peppers for 25 minutes. Top the peppers with the cheese during the last 5 minutes of baking if desired.

Roasted Beet Soup

Roasted Beet Soup: Beyond Broth, a recipe

Roasted Beet Soup  - Real Food Forager on Health Home and Happiness

Today Jill of Real Food Forager is sharing a recipe for roasted beet soup out of her cookbook,Beyond Broth (you can see it here). What a timely contribution, as winter has set in and the holidays are over, warm soup with nourishing bone broth and veggies sounds so good on the menu!  Did you know that beets are especially beneficial for detoxifying the liver? That is especially for after the holidays of rich food, and possibly more sugar and alcohol consumption than usual 😉


Prep: 15
Cook: 30 – 38 minutes

– fry pan
– 3 – 4 quart pot
– pan for roasting


– 3 medium beets (2 cups chopped)
– 1 medium onion
– 1 medium leek
– 4 large garlic cloves
– 1 quart chicken or beef stock (click here for how to make chicken stock)
– 1 tsp sea salt (find sea salt here)
– Pepper to taste (find organic spices here)
– 1 bay leaf



1. Gently heat the chicken stock in the pot
2. Clean the beets and roast the beets and garlic at 400 degrees F for about one hour or until soft
3. In the fry pan sauté the onion, and leek until soft
4. Place the onion, leek in the pot of stock reserving 1/3 aside
5. Season with salt and pepper
6. When the beets are soft let cool and peel and the same for the garlic
7. Add the roasted beets and garlic to the pot
8. With the immersion blender blend the soup
9. Add the chopped vegetables that you reserved, back into the pot
Serve with a dollop of sour cream, heavy cream, or coconut cream

Cheesy Cauliflower Puffs — Seriously Delicious

I would have taken a picture but they were all eaten in a flash…ET

These are seriously delicious…



3 Cups of mashed Cauliflower  (Cook and mash no other ingredients needed) Remove as much water as possible..

2 eggs

1/3 cup sour cream (I used sour cream with added vegetables)

1 1/4 C Shredded Sharp Cheddar Cheese

2 T. Grated Parmesan Cheese

1 or 2 T. flour of you choice — I used Quinoa flour because I no longer eat wheat..

2 T. Parsley

1 T. Chopped Garlic

Adobo,  Salt, and  ground Pepper to taste…


Preheat oven to 400 degrees F.. Lightly grease with butter 8-12 wells in a nonstick muffin pan..

Wisk 2 eggs then mix in sour cream (with or without vegetables).   Stir in both Cheeses and the Parsley and garlic. Add in the mashed

Cauliflower and mix thoroughly. Season to taste..  Spoon into the muffin cups.  Do not overfill. bake for 30 – 35 minutes until browned..

Let cool in the pan for a few minutes and then serve with additional sour cream or butter..


Also see Potato Puffs with lots of Cheese… ET