Roasted Fall Veggies

Roasted veggies are probably one of my all-time favorite ways to enjoy various fall vegetables that are in peak season. Broccoli, cauliflower, Brussels sprouts, beets, sweet potatoes…hmmm what else! The caramelized flavor, the golden brown color, and the little crispy bits that get stuck to the pan, if someone doesn’t like a certain veggie – have them try it roasted and see if they like it! The veggies can be roasted in so many different ways, Italian seasonings, curry seasonings, sometimes I just prefer sea salt and pepper, or the veggies can even be mixed with Dijon mustard and then roasted. What are your favorite spices and/or herbs to use when roasting veggies?

Roasted Fall Veggies

  • 2 tablespoons coconut oil
  • 2 cups fresh broccoli pieces
  • 1 head of cauliflower, broken into pieces
  • 1 pound Brussels sprouts, ends trimmed and sliced in half
  • 2 beets, washed and chopped into cubes
  • 1 sweet potato, washed and chopped into cubes
  • 1-2 teaspoons sea salt
  • Freshly ground black pepper
  • Your favorite spices/herbs (I like thyme and cumin seeds ~ 1 to 1 ½ teaspoons)

Preheat oven to 350 degrees.

In a large bowl, combine 1 tablespoon coconut oil and a tablespoon of water with the broccoli, cauliflower, and Brussels sprouts. Toss until veggies are coated with the oil. Arrange veggies on a baking sheet and sprinkle with salt and pepper and half of your spice and/or herb mixture.

Using the same bowl, combine the remaining tablespoon of oil and a tablespoon of water with the beets and sweet potatoes. Toss until veggies are coated with oil mixture. Arrange on another baking sheet and sprinkle with salt, pepper, and your remaining spice and/or herb mixture.

Note: The veggies can be roasted at a higher temperature, but I prefer to keep the temp. at 350 degrees b/c any higher than that and the coconut oil will surpass it’s smoke point.

The sweet potatoes and beet tray may be placed in the oven first for a 20-minute head-start before placing the other tray in the oven. Once both trays are in oven, bake for an additional 30 to 40 minutes or until veggies are fork-tender and golden brown.

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Cauliflower

Lately, cauliflower has been my favorite vegetable. It’s extremely versatile, as I enjoy it raw dipped in hummus, freshly steamed, roasted with Indian spices, or pureed into numerous soups to provide thickness and a creamy, velvety texture!

Cauliflower is a cruciferous vegetable that provides plenty of vitamin C, in addition to vitamin K, B vitamins, and fiber, while also beneficial in detox support. With its numerous vitamins and minerals providing anti-inflammtory benefits, it’s a wonderful addition to your diet.

Raw Cauliflower & Green Pea Dip

I didn’t measure these ingredients but here is a rough estimate and feel free to experiment with the ingredients and seasonings to suit your needs!

1 cup green peas, thawed
1 clove garlic
Onion (about a 1/4 cup chopped)
3-4 medium size pieces of raw cauliflower
Sea salt and freshly ground pepper to taste
Dill to taste
Water (about a 1/4 cup or so)

Combine the ingredients in a Vitamix or high speed blender and puree until desired thickness. Enjoy!

Spring is in the Air

Spring is my favorite time of year; fresh flowers emerging from the soil, more people are out walking around, and fresh veggies at the store. I wait all year for asparagus to hit the grocery stores. That’s when I know spring is coming…that and I love seeing daffodils and crocuses pop up from the soil. These little flowers are the sunshine on a cloudy, overcast, or rainy day. What do you love most about spring? or What are some of your favorite spring fruits/veggies?

I picked up some fresh basil from the store and created a simple green pea dip. It has a bit of sweetness from the peas with a hint of the basil. I enjoyed it warm but I’m sure it would taste just as good chilled.

Basil Green Pea Dip

Basil is high in flavonoids and is a good source of calcium and iron, vitamin C and potassium. In addition, the essential oils from basil are anti-microbial and anti-inflammatory benefiting those with inflammatory conditions. Green peas provide protein and fiber, along with vitamins A, K, C, various B vitamins, manganese, folate, magnesium, iron, and zinc. Interestingly, I was reading that 1 cup of green peas provides roughly 30 mg of alpha-linolenic acid (ALA), an omega 3 fatty acid that helps to reduce inflammation and is beneficial for the heart.

  • 2 cups green peas, frozen
  • ½ cup water
  • 6 large basil leaves
  • 2 teaspoons chia seeds
  • 1 small garlic clove
  • 1 tablespoon miso
  • Salt, pepper to taste

In a small pan, heat green peas with the 1/2 cup water over low heat for a few minutes to defrost peas. When peas are soft, add to blender along with remaining ingredients, except miso. Blend until all ingredients are all mixed together.

If dip is not too hot, add in the miso and re-blend (the beneficial cultures in miso will be destroyed if the dip is too hot…if you burn your tongue, the dip is too hot). I had to let my mixture cool a bit before I added the miso because I let my peas come to a boil but you can blend ingredients right after the peas become soft or defrost your peas first and skip heating them). Taste and add salt and pepper as you desire.

Serve warm or chilled. Enjoy!

Mashed Cauliflower & Sweet Potato Puree


I love the creaminess and subtle hints of the spices in this dish! The sweetness of the potatoes combines well with the cinnamon, garam masala, and cardamom. For a creamier texture, use coconut milk (or your favorite milk) as a substitute. In addition, this dish is full of vitamins A, C, K, and folate, along with fiber, calcium, and iron. Enjoy!

1 small or medium sized head cauliflower, rinsed and chopped into chunks
3 small sweet potatoes, rinsed and cut into circles
1/2 teaspoon cinnamon
1/4 teaspoon garam masala
Cardamom seeds from 3 pods
1/2 teaspoon sea salt

In a steamer pot, steam the cauliflower and sweet potatoes until they are fork tender.

In a vitamix or high speed blender, add the steamed cauliflower and sweet potatoes. Add the spices, salt, and about a 1/4 cup liquid of your choice (I used the liquid leftover from steaming, but you can use any liquid including coconut milk, unsweetened hemp, soy, or almond milk).

Puree on medium or high speed until creamy. Add additional liquid, if necessary. This is delicious served along side nori wrapped salmon seasoned with sea salt, dill, garlic, and fresh grated ginger. Enjoy!

Hearty, Leafy Greens

Fall is the perfect time to incorporate dark, leafy greens into the diet. Collard greens, mustard greens, kale, Swiss chard, beet greens, and dandelion greens look amazing in the local co-op stores. The rainbow Swiss chard is a beautiful, vibrant green with colorful stems, the dino kale is a vivid dark green, while the curly kale has bits of red and purple through out the leaves. These bright colors provide many nutrients, antioxidants, phytochemicals, vitamins and minerals helping to support the immune system throughout the cold, winter months.

With all the variety of hearty, leafy greens at the store, I’ve decided to switch up my usual staple foods and add a bit of variety to my dishes. I usually cook with kale, beet greens, and Swiss chard quite often but sometimes neglect my other favorite greens. In the next couple of weeks, I’m going to choose a different variety of leafy greens to cook with and share with you the ways I’ve decided to prepare them.

First up are dandelion greens, which are high in vitamins A and C, calcium, iron, and potassium and have a bitter, pungent taste. Although, sautéing them with a little bit of oil and adding acid, such as vinegar or lemon juice, at the end of the cooking helps to mitigate that bitter taste.

Sautéed Greens

  • 2 teaspoons coconut oil
  • 1 onion, cut into crescents
  • 1 teaspoon sea salt
  • 3 garlic cloves, minced
  • 1 bunch dandelion greens, washed and chopped
  • 1 bunch of Swiss chard (including the stems), washed and chopped
  • 2 tablespoons balsamic vinegar

Heat a large sauté pan over medium heat. Add coconut oil, onion, and salt. Sauté the onion until soft and translucent, about 5 minutes. If the pan becomes dry, add a splash of water as needed.

When the onion is soft, add the garlic and dandelion greens and allow to cook and wilt down for about 5-10 minutes. Next, add the Swiss chard and allow to cook until the stems are soft and the greens are cooked down, about 3 to 5 minutes. Add the vinegar to the cooked greens and adjust seasonings to taste.

Serves 4