Vegetable Dishes

'Not' Potato Salad

'Not' Potato Salad

Ingredients

For 4 people ()

Recipe

  • 1 Head Cauliflower
  • 2 Stalks Celery (diced)
  • 1/4 Yellow Onion (finely chopped)
  • 1 tablespoon(s) Fresh Parsley (finely chopped)
  • 2 Hard Boiled Eggs (diced)
  • 2 tablespoon(s) Walden Amazin Mayo
  • 2 tablespoon(s) Dijon Mustard
  • 1/2 teaspoon(s) Sea Salt

'Not' Potato Salad Directions

  1. Add 1 inch of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
  2. Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger “cauliflower” smell, and a mushy texture).
  3. Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
  4. Add celery, onion, parsley, and egg.
  5. Stir in mayonnaise, Dijon mustard, and sea salt (if desired).
  6. Serve immediately or store in refrigerator.

Baby Bella Pizza Bites

Baby Bella Pizza Bites

Ingredients

For 4 people ()

Recipe

  • 12 Baby Bella Mushrooms
  • 1/2 pound(s) Italian Chicken or Turkey Sausage
  • 1 Egg White
  • 1/2 cup(s) Walden Tomato Basil Sauce or Sugar Free Marinara

Baby Bella Pizza Bites Directions

  1. Turn on your grill.
  2. Wipe down your mushrooms, remove stems and place them stem side up on a plate.
  3. Add Italian chicken sausage in a bowl along with your egg white. Use your hands to combine it all together.
  4. Then make tablespoon size balls of the meat mixture and plop them into the cap of the mushrooms.
  5. Place on top rack of grill and cook for about 8-10 minutes or until sausage is cooked through.
  6. Top each mushroom and sausage cap with either hot or cold pizza/marinara sauce!
  7. Stick a toothpick in it and EAT IT.

Breadless Stuffing

Breadless Stuffing

Ingredients

For 4 Servings(s) ()

Recipe

  • 2 tablespoon(s) extra virgin olive oil
  • 1 head cauliflower, chopped
  • 1 4oz package sliced fresh mushrooms
  • 2 garlic cloves, chopped
  • 1/2 cup(s) diced celery
  • 1/3 cup(s) diced onion
  • 1/2 cup(s) Water
  • 1 1/2 cubes chicken bouillon
  • 1 Egg
  • 2 teaspoon(s) dried sage
  • 1 teaspoon(s) sea salt
  • 1 teaspoon(s) ground black pepper

Breadless Stuffing Directions

  1. Preheat oven to 350 degrees. Grease glass baking dish with cooking spray.
  2. Chop cauliflower into small chunks.
  3. Heat olive oil in large skillet and cook mushrooms, celery, onion and garlic in olive oil for 3-5 minutes. Add bouillon and water, cook and stir until bouillon is dissolved.
  4. Combine cauliflower, egg, sage, salt and pepper in bowl. Note: You may need to slightly overseason as cauliflower taste may be overpowering.
  5. Mix thoroughly. Stir all ingredients together and transfer to prepared baking dish. Cover with aluminum foil.
  6. Bake for 30 minutes. Remove foil and bake for an additional 10-15 minutes.

Broccomole Dip

Broccomole Dip

Ingredients

For 1 Batch(es) ()

Recipe

  • 3 cup(s) chopped broccoli
  • 1 jalapeno chopped - remove seeds if desired
  • 2 tablespoon(s) green onions diced
  • 1 teaspoon(s) olive oil
  • 2 ounce(s) fat free cream cheese, sour cream or silken tofu
  • 1/4 teaspoon(s) chili powder
  • 1 tablespoon(s) cilantro
  • 1/4 teaspoon(s) sea salt
  • 1/4 teaspoon(s) black pepper
  • 1/4 teaspoon(s) garlic powder

Broccomole Dip Directions

  1. Boil water, add sea salt and broccoli - cook until very soft and drain
  2. Place broccoli in food processor, add all ingredients and process until smooth creamy texture
  3. Add additional olive oil for smoother dip
  4. Serve warm or cold in a bowl with celery, sliced bell pepper or other assorted vegetables on the side

Buffalo Cauliflower

Buffalo Cauliflower

Ingredients

For 4 people ()

Recipe

  • 1 Head Cauliflower
  • 1/4 cup(s) Hot Sauce
  • 1 pinch(es) Sea Salt

Buffalo Cauliflower Directions

  1. Preheat oven to 450 degrees.
  2. Bake cauliflower
  3. Once the cauliflower are done baking, brush them with the hot sauce and bake again for a few more minutes, until cauliflower is crispy.
  4. Remove from oven. You may want to add a bit more buffalo sauce to taste.
  5. Enjoy! Try this with some Walden Farms Bleu Cheese Dressing or Dip.

Cabbage Hash Browns

Cabbage Hash Browns

Ingredients

For 2 Servings(s) ()

Recipe

  • 2 Large Eggs
  • 1/2 cup(s) Chopped Spinach
  • 1/2 teaspoon(s) Garlic Powder
  • 1/2 teaspoon(s) Sea Salt
  • 1/2 teaspoon(s) Ground Pepper
  • 2 cup(s) Cabbage
  • 1/4 cup(s) Small Yellow Onion, thinly sliced
  • 1 tablespoon(s) Olive Oil

Cabbage Hash Browns Directions

  1. In a large boil, whisk together eggs, garlic powder. Season with salt and pepper.
  2. Add cabbage, spinach and onion to egg mixture and toss to combine.
  3. In a large skillet over medium-high heat, heat oil. Divide mixture into 4 patties in the pan and press with a spatula to flatten.
  4. Cook until golden and tender.
  5. Use Walden Farms Ranch or Sweet Onion Dressing as a dipper!

Cauliflower Curry "Hummus"

Cauliflower Curry "Hummus"

Ingredients

For 6 Servings(s) ()

Recipe

  • 4 cup(s) Fresh Cauliflower (1 small head)
  • 4 Whole Garlic Cloves
  • 1/2 Juice from Lemon
  • 3 tablespoon(s) Olive Oil
  • 2 tablespoon(s) Crushed ITG White Cheddar or Pretzel Twists
  • 2 teaspoon(s) Curry Powder
  • 1 teaspoon(s) Paprika
  • 1/2 teaspoon(s) Sea Salt

Cauliflower Curry "Hummus" Directions

  1. Steam cauliflower and garlic until tender, about 6-8 mins. Set aside, uncovered and let it cool.
  2. Once cauliflower is cooled and is no longer steaming, place all of the ingredients in a food processor or high-powered blender and blend until smooth.
  3. Serve with your favorite fresh vegetables, or ITG Protein Pretzels, or Crunchy Cheese Bites!

 

Cucumber & Crab Salad

Cucumber & Crab Salad

Ingredients

For 4 people ()

Recipe

  • 1 Large Cucumber
  • 1 teaspoon(s) sea salt
  • 8 ounce(s) crab meat
  • tablespoon(s) rice vinegar
  • 1 tablespoon(s) soy sauce
  • packet of Splenda

Cucumber & Crab Salad Directions

  1. Lay cucumber slices onto a paper towel and sprinkle with sea salt on both sides and cover with another paper towel.  Set aside until water is drawn from the cucumber, about 15 minutes. Brush excess salt form cucumbers and press with new paper towel to remove any excess moisture.
  2. Combine cucumber slices, crab meat, rice vinegar, soy sauce and Splenda in a glass dish; toss to coat. Cover bowl with plastic wrap and refrigerate for at least 1 hour (or up to 24 hours)
  3. Divide cucumber salad and serve

Classic Coleslaw

Classic Coleslaw

Ingredients

For 4 Servings(s) ()

Recipe

  • 1/4 head cabbage (whole or equivalent package, pre-shredded)
  • 1/3 cup(s) Walden Farms Amazin Mayo OR Coleslaw Dressing
  • 1 tablespoon(s) lemon juice
  • 1 teaspoon(s) Dijon mustard
  • 1/4 teaspoon(s) garlic powder
  • 1/4 teaspoon(s) onion powder
  • 1/4 teaspoon(s) Pepper
  • 1/8 teaspoon(s) paprika
  • pinch of sea salt

Classic Coleslaw Directions

  1. Chop cabbage into long strands.
  2. Mix all ingredients together in bowl.
  3. Refrigerate for 3 hours or more and serve chilled.

Eggplant Dip

Eggplant Dip

Ingredients

For 4 people ()

Recipe

  • 1 Large Eggplant
  • 1 Lemon, Juiced
  • 2 tablespoon(s) Oil
  • 2 Cloves Garlic, minced
  • 1/2 teaspoon(s) Sea Salt
  • 1/4 teaspoon(s) Cumin
  • 1 tablespoon(s) Parsley, fresh (or 1 tsp dried)

Eggplant Dip Directions

  1. Preheat oven to 400o F
  2. Salt cubed eggplant and rinse
  3. Toss rinsed eggplant in oil and place on baking sheet
  4. Roast eggplant for 45 minutes or until soft 
  5. Add eggplant and remaining ingredients to a bowl
  6. Mash the mixture with a fork or use blender to smooth
  7. Serve with veggies or ITG Flat Bread Crackers!

Faux Mashed Potatoes

Faux Mashed Potatoes

Ingredients

For 4 people ()

Recipe

  • 1 Head of fresh cauliflower
  • 1 teaspoon(s) Onion powder (to taste)
  • 1 teaspoon(s) Garlic powder
  • 1 teaspoon(s) Sea salt, to taste
  • 1/2 to 1 packet of ITG Mushroom or Cream of Chicken Soup

Faux Mashed Potatoes Directions

  1. Boil or steam the cauliflower until it is very, very soft.
  2. Drain the water.
  3. Add the seasonings and ½ of any of the soup mixes, or more, to taste.
  4. Mash well and serve steaming hot.
  5. You want gravy… use the mushroom soup.. It will make wonderful gravy for your mashed cauliflower and over your turkey…. You won’t feel deprived. 

 

Garlic Ginger Zoodle Salad (Zucchini Noodle)

 

Garlic Ginger Zoodle Salad (Zucchini Noodle)

Ingredients

For 2 people ()

Recipe

  • 1/3 cup(s) Rice Vinegar
  • 1/4 cup(s) Low Sodium Soy Sauce
  • 1 tablespoon(s) Fresh Ginger
  • 1 Large Garlic Clove
  • 1 teaspoon(s) Coconut Oil
  • 3 Scallions (white portion only
  • 2 Large Zucchinis
  • 1/2 cup(s) Red Cabbage
  • 1/2 cup(s) Snow Peas
  • 2 Green Onions
  • 1/4 cup(s) Cilantro
  • 1 tablespoon(s) Lime Juice

Garlic Ginger Zoodle Salad (Zucchini Noodle) Directions

  1. Make Dressing- add rice vinegar, low sodium soy sauce, fresh ginger (zested), garlic clove (zested or minced), coconut oil and scallions to blender and mix.
  2. Using a Veggetti or other vegetable spiralizer- turn the zucchini into noodles. (Can buy frozen zucchini noodles or fresh from the produce section)
  3. Thinly chop red cabbage, snow peas, green onions and cilantro leaves. 
  4. Mix all vegetables in a bowl and toss with Ginger Garlic Dressing.
  5. Add lime juice to taste.
  6. *Can add lean protein for a complete meal.

 

Green Bean Casserole

Green Bean Casserole

Ingredients

For 6 Servings(s) ()

Recipe

  • 3 packets of ITG mushroom soup
  • 12 ounce(s) veggie broth
  • 2 containers of sliced mushrooms
  • 1/4 teaspoon(s) ground black pepper
  • 1/4 teaspoon(s) real salt
  • 4 cloves of fresh garlic
  • 2 teaspoon(s) olive oil
  • 8 cup(s) cooked cut green beans
  • 2 packets of Sour Cream & Fine Herb Zippers or White Cheddar Crisps
  • 1/4 cup(s) red onion
  • 1/2 teaspoon(s) onion powder
  • 1 teaspoon(s) fresh dill

Green Bean Casserole Directions

  1. Soup Mix - Stir the soup, veggie broth &/or water, black pepper, other spices, some mushroom slices – mix in blender.
  2. In 3-quart casserole dish add green beans and mushrooms to soup mix. 
  3. Bake at 350°F for 45-60 minutes or until the bean mixture is hot and bubbling.
  4. Top with the rings of slightly cooked red onions and crushed Sour Cream & Fine Herb Zippers or White Cheddar Crisps and place back in oven for 5-10 minutes.

Kale Chips

Kale Chips

Ingredients

For 4 Servings(s) ()

Recipe

  • 1 large bunch of kale (or bag of pre-cut)
  • 2 tablespoon(s) extra virgin olive oil
  • 1/2 teaspoon(s) Sea salt, more or less to taste
  • 1/2 teaspoon(s) Fresh black pepper
  • 1/4 teaspoon(s) cayenne pepper (optional)
  • 2 tablespoon(s) apple cider vinegar (optional)

Kale Chips Directions

 

  1. Preheat oven to 350 degrees.
  2. (Optional) With a knife, separate leaves from the thick ribs, and discard ribs.
  3. Cut or tear the kale leaves into your desired size of chips - note that they will shrink while baking so do not cut them too small.
  4. Combine the kale leaves, oil and 1/4 teaspoon of sea salt in a large bowl. Use your hands to toss, evenly coating the leaves with oil.
  5. Spread out the kale in a single layer on a parchment-covered baking sheet (or two). Sprinkle remaining salt and pepper over the leaves.
  6. Bake for 3 minutes on upper rack in oven and then move the sheet to the lower rack for 3-4 more minutes, or until the kale is crunchy and no longer soft. Do not overcook as the leaves can shrink and become too fragile.
  7. Remove and serve hot immediately, or store in a sealed container for up to 1 week.
  8. Experiment with your favorite seasonings such as cayenne pepper, crushed red pepper, paprika, garlic, and even coat with oil, vinegar and salt for salt & vinegar kale chips!

Lemon Garlic Brussel Sprouts

Lemon Garlic Brussel Sprouts

Ingredients

For 4 people ()

Recipe

  • 2 pound(s) Brussel Sprouts
  • 1 tablespoon(s) Olive Oil
  • 5 Cloves Garlic (minced)
  • 1 Lemon (juiced and zested)
  • 4 pinch(es) Sea Salt
  • 4 pinch(es) Freshly Ground Black Pepper

Lemon Garlic Brussel Sprouts Directions

  1. Clean the brussel sprouts by trimming off the ends and peeling the outer layer of the sprout off. Cut each one in half.
  2. Heat the oil in a large skillet over medium high heat.
  3. Once heated, add the halved brussel sprouts to the pan and saute for about 7-8 minutes on each side until the outer part is a caramelized brown and the inside is soft and fully cooked.
  4. Add the garlic half way through the cooking.
  5. Reduce the heat to low and add the lemon zest, juice, salt and pepper.
  6. Stir to combine and taste. Adjust seasoning if needed. 

Oven Baked Rutabaga or Jicama Fries

Oven Baked Rutabaga or Jicama Fries

Ingredients

For 4 people ()

Recipe

  • 1 large rutabaga or jicama
  • salt & pepper to taste
  • 4 tablespoon(s) olive oil
  • garlic powder to taste
  • 1 dash(es) paprika (optional)

Oven Baked Rutabaga or Jicama Fries Directions

  1. Preheat oven to 425 degrees
  2. Peel waxy skin off rutabaga or jicama with a paring knife or peeler
  3. Cut large into quarters (carefully), then into "french fry strips"
  4. Place in large bowl and toss with oil, sea salt and pepper or seasonings of your choice
  5. Place a flat layer of fries on cookie sheet
  6. Cooking times may vary depending on consistency desired, typically Rutabaga will need to bake for 20-30 minutes and flip them halfway through (keep watch thin pieces which may burn). Jicama fries cook 30-45 mins.
  7. Fries will turn brown and get tender - bake longer for crispier texture
  8. Sprinkle with additional sea salt, pepper, garlic powder and paprika (all to taste) and serve hot
  9. *For Step 1 of the ITG Diet Plan- Rutabaga and Jicama are occasional vegetables*

 

Oven Roasted Turnip Chips

Oven Roasted Turnip Chips

Ingredients

For 1 Batch(es) ()

Recipe

  • 1 Turnip
  • 1/2 tablespoon(s) Olive Oil
  • 1/2 teaspoon(s) Sea Salt
  • 1 teaspoon(s) Coriander and Thyme

Oven Roasted Turnip Chips Directions

  1. Preheat oven to 400 degrees
  2. Peel the turnip and slice thinly preferably with a mandolin
  3. Lightly toss with olive oil and season with sea salt and your choice of spices (coriander & thyme)
  4. Lay out in single layer on baking sheet lined with foil
  5. Bake for approximately 15 minutes or until desired crispiness
  6. You can also try some sort of spicy rub like smoked paprika
  7. *Credit for Recipe and Photo from ITG's Your Loss Your Gain in Illinois!

Spaghetti Squash Crusted Quiche

Spaghetti Squash Crusted Quiche

Ingredients

For 6 Servings(s) ()

Recipe

  • 3 cup(s) Cooked Spaghetti Squash
  • 1 cup(s) Fresh Asparagus- chopped into 1 inch pieces
  • 1/2 Small Onion- diced
  • 1 cup(s) Mushrooms
  • 2 Garlic Cloves- minced
  • 1 teaspoon(s) Olive Oil
  • 5 Eggs
  • 1 cup(s) Skim Milk
  • 1/2 teaspoon(s) Sea Salt
  • 1/4 teaspoon(s) Pepper

Spaghetti Squash Crusted Quiche Directions

  1. Preheat oven to 400ºF
  2. Heat the olive oil in a pan over medium heat, saute onion and garlic for several minutes, until the onion is soft but not caramelized
  3. Add the asparagus and mushrooms, continue to saute until the asparagus has turned bright green and is soft but not limp
  4. Whisk together the eggs, milk, salt, and pepper
  5. Grease a pie pan. Press the cooked spaghetti squash to the sides and bottom of the pan, forming an even crust
  6. Pour the egg mixture into the pan
  7. Add the vegetable mixture; be sure it sinks in
  8. Bake for 40 minutes until quiche is firm
  9. Can use other veggies if desired
  10. **Note- Spaghetti squash is occasional during Step 1 of the ITG Diet Plan**
  11. **Note- During Step 1, maximum amount of skim milk per day 4 oz- following serving size for this recipe is approximately 1.3 oz per serving**

Spinach Pesto

Spinach Pesto

Ingredients

For 1 people ()

Recipe

  • 1/2 Bag Baby Spinach
  • 2 Packages Fresh Basil Leaves
  • 3 Garlic cloves (more optional)
  • 1 teaspoon(s) Sea Salt
  • 1 teaspoon(s) Ground Black Pepper
  • 3 tablespoon(s) Olive Oil or Grape Seed Oil

Spinach Pesto Directions

  1. Add 1/2 bag of spinach and basil leaves to a blender. 
  2. Add whole cloves of garlic to blender. 
  3. Add salt and pepper to taste. 
  4. Add 2 tbsp of oil to blender and then start to blend.  Drizzle oil through the lid hole until you get a evenly blended solution. 
  5. Place your pesto in a air-tight container and drizzle a little bit of oil over your pesto in the container so it doesn't turn brown.
  6. Refrigerate. 
  7. Serve over fish, chicken or protein of your choice. 
  8. Credit: 3 Fat Chicks

Stuffed Breakfast Peppers

Stuffed Breakfast Peppers

Ingredients

For 1 people ()

Recipe

  • 4 Egg Whites (may use 2 whole eggs + 4 egg whites to sub for dinner meal)
  • 1 pinch(es) Sea Salt
  • 1 teaspoon(s) Olive Oil
  • 1/2 cup(s) Mushrooms (pieces or slices)
  • 2 cup(s) Baby Spinach
  • 1 pinch(es) Lemon Pepper
  • 1 dash(es) Tabasco
  • 1 pinch(es) Seasoning

Stuffed Breakfast Peppers Directions

  1. In a frying pan, cook chopped mushrooms, 1/2 of one diced red pepper and spinach in 1/2 tsp olive oil (Can use less).
  2. Season to taste.
  3. Distribute mixture evenly into pepper halves.
  4. Lightly beat egg whites. Pour into pepper halves.
  5. Bake in oven at 375 for approx 40-45 min or until eggs are set. Use your discretion on cook time depending on how your oven cooks. Cook longer for softer peppers.
  6. NOTE: You can also make this with 2 whole eggs and up to 4 egg whites if you need additional protein or to use as your dinner protein.  Eat 2 pepper halves per serving.
  7. Credit Recipe & Photo: 3 Fat Chicks.

Vinegar Dill Sliced Cucumbers

Vinegar Dill Sliced Cucumbers

Ingredients

For 2 people ()

Recipe

  • 1 Long thin cucumber - like a hot house or European
  • 1 1/4 cup(s) Rice wine vinegar
  • 1/2 cup(s) White vinegar
  • 1/2 cup(s) Olive Oil
  • Fresh or dried dill weed and sea salt to taste

Vinegar Dill Sliced Cucumbers Directions

  1. Put the cucumber in a food processor or slice thin rounds with a knife or mandolin.
  2. Put cucumbers slices in a Tupperware bowl with rice wine vinegar, white vinegar and olive oil
  3. Sprinkle lots of dill weed fresh or dried and some sea salt.
  4. Place in fridge to chill…ENJOY!

Zucchini & Squash Chips

Zucchini & Squash Chips

Ingredients

For 4 people ()

Recipe

  • 2 Medium Zucchini
  • 2 Medium Squash
  • 2 teaspoon(s) Olive Oil
  • 2 pinch(es) Sea Salt
  • 2 pinch(es) Freshly Ground Black Pepper

Zucchini & Squash Chips Directions

  1. Slice the zucchini and squash into thin rounds. Use a mandolin cutter or sharp knife.
  2. Add the rounds in a bowl and toss with the olive oil, salt, pepper, garlic, or seasoning of your choice.
  3. Place each round on the dehydrating sheet, flat and separated. Do not overlap as they will not dry properly.
  4. Set your dehydrator per instructions and allow vegetables to dry to a crispy texture.
  5. Tips: Veggies will vary in drying times. Blanching decreases drying time for certain vegetables. For more accurate temperature and cooking times, keep records of your own experiences.