Vegetables and Roots

Chickpea (Chana) Masala

I love Indian cuisine. This recipe is inspired by chana masala. I say "inspired" because I believe authentic chana masala uses a specific variety of chickpeas and includes amchur (ground dried green mangoes) and pomegranate seed powder.  I did not have those two ingredients on hand. To add some citrusy sourness I added a little lime juice.

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Vegan Chili (Slow Cooker)

Vegan Chili with Eggplant (Slow Cooker)

Let’s welcome the latest addition to the MBMK chili family.  This is the third chili recipe I’ve added to the blog. The first chili recipe was this two-bean turkey chili.  Then, while researching the ketogenic diet, I decided to make a keto-friendly turkey chili at the beginning of 2018.  And now, I’m excited to share this vegan chili that I made using my new Black & Decker slow cooker.  This recipe is jam packed with protein and fiber; 25 grams of protein and 23 grams of fiber per serving.  It’s very satisfying and perfect for meal prep.

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Quinoa with Roasted Butternut Squash & Red Onions

Who likes butternut squash? Now that fall is here, you’ll be seeing a lot more winter squashes in your supermarkets.  Although some types of winter squash are available all year, at the beginning of the fall you’ll find a larger variety in abundance.

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Zucchini Butternut Squash Pancakes

These are savory pancakes made with zucchini and butternut squash. I made them to have with tea one Saturday afternoon, but I think they’d be great for breakfast along with scrambled eggs, sausage or other veggies. What do you think?

Prep Time: 10 minutes Cook Time:  15 minutes . Yield: Serves 4
1 Lb Zucchini, grated
1/2 Lb Butternut Squash, grated
1/4 Cup Red Onions, finely chopped
1/4 Cup Oat Flour
1/4 Cup Parmesan Cheese
1/2 Tsp Fresh Thyme leaves
2 Eggs
4 Cloves Garlic, grated
Salt, black pepper, paprika and cayenne pepper to taste
Cooking Spray
1. Using a cheesecloth or your bare hands, squeeze the grated zucchini to remove excess liquid.

2. In a large bowl, combine all the ingredients (except the cooking spray) and mix well.

3. Heat a non-stick skillet over medium-high heat. Spray with cooking spray. Spoon in about 1/3 Cup of batter per pancake; flatten and shape into a circle. Cook for about 2 1/2 to 3 minutes per side until golden brown. Repeat until all the batter is done.

4. Let pancakes cool for a couple few minutes before serving so the pancakes can get firmer. Serve with your favorite dip or enjoy on its own.

Nutrition per Serving (2 pancakes): 155 Cals; 21g Carb; 5g Fat; 9g Protein; 4g Dietary Fiber
Nutrition calculated using the MyFitnessPal Recipe Importer
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Spicy Thai Drunken Zucchini Noodles (Zoodles) with Chicken

Spicy Thai Drunken Zucchini Noodles (zoodles) with Chicken

This recipe was my very first time working with zucchini noodles (zoodles).  It’s Spicy Drunken Zucchini Noodles with Chicken: inspired by pad kee mao (Drunken Noodles), the immensely popular stir-fried Thai dish.  

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Zucchini Mushroom Farro Pilaf (Vegan)

Zucchini Mushroom Farro PilafHere’s a straightforward one-pot dish that will work great with any additional side or protein.  Think of it as a starter pilaf  that you can customize to your liking.  But before we get to cooking, I want to talk about broths and stocks.

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Colorful Steamed Cabbage

Colorful Steamed Cabbage with Carrots and Peppers (Vegan Gluten Free)Have you seen my other recipes featuring cabbage? Do you remember this Cabbage Pecan Salad? How about this Red Cabbage Rice? Anyway, while writing this recipe I took a glimpse at the nutritional benefits of both red and green cabbage.  You really can’t go wrong with either type of this cruciferous vegetable.  Both red and green cabbages possess impressive profiles of vitamins and phytonutrients that give them their antioxidant, anti-inflammatory and cancer-preventing powers.  

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Chipotle Garlic Collard Greens

Chipotle-Garlic-Collard-Greens-VeganYou have seen me post a few recipes this summer featuring greens; check out to the vegetables section to see if you’ve missed any.  For this recipe I began writing with the intention of touting the health benefits of collard greens.  They’re high in fiber which is great for lowering cholesterol and aiding in digestion. Collard greens are also rich in glucosinolates that have the potential to prevent the growth of cancer cells.  However, instead going into the details of those benefits, I’ll briefly talk about vitamins.  Specifically, the difference between fat-soluble and water-soluble vitamins.

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Jalapeno Coconut Cornbread

Jalapeno Coconut Cornbread Slice (Gluten Free)There’s something very satisfying about cornmeal.  I had my mother’s cooking in my mind as I worked on this recipe. Growing up there were two cornmeal dishes my mother made that will always get a standing ovation from me.

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Green Bean Almondine

Green String Bean Almondine Gluten-Free VeganIf you follow me on Instagram (@escpeters and @mybodymykitchen) you may have seen my IG story where I challenged my followers to complete a meal.  I showed an image of my incomplete meal prep containing a piece of cornbread and baked chicken; this meal was missing something. 

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Garlic Roasted Parmesan Broccoli

Garlic Roasted Parmesan BroccoliWhen it comes to broccoli, my go-to method of preparation is steaming it and drizzling a little olive oil.  This week for meal prep I decided to do something different. 

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Sauteed Baby Bok Choy

sauteed baby bok choy with ginger and garlicGrowing up in Trinidad and Tobago I was fortunate to experience a wide variety of cuisine because of the diversity of the country. Bok choy (also spelled pak choi, bok choi, pak choy and patchoi in Trinidad and Tobago), a type of Chinese cabbage, was no stranger to me.

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Dandelion Greens with Sauteed Mushrooms

Dandelion Greens with Mushrooms and Tomatoes
A couple of weeks ago I posted a new recipe using broccoli rabe.  I had made broccoli rabe a few times before, but this most recent experience had me thinking, “What other greens and vegetables have I been ignoring?” 

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Sauteed Broccoli Rabe with Onions, Garlic & Ginger

Broccoli Rabe with onions garlic and gingerBroccoli and spinach are my go-to greens for meal prep.  But every once in awhile I like to switch it up.  This week I decided to do something with broccoli rabe.  

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Vegetable Curry

If you want to get on my good side, bring me some Indian food. When I first arrived in New York City from Trinidad and Tobago, there weren’t many Caribbean restaurants immediately surrounding my college, but there were Indian restaurants. Although the dishes served at these restaurants were a bit different from Indo-Trinidadian cuisine, the flavors reminded me of home.

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Cajun Roasted Okra

Cajun Roasted Okra Gluten Free VeganAs a kid I hated okra (“ochro” or “ladies' fingers”). I could not understand how people could eat this green slimy, finger-looking vegetable. I would only eat it hidden in callaloo or cornmeal cou cou--two very popular dishes in Trinidad and Tobago. But now that I’m an adult, I’ve decided to put away my childish feelings about okra and give it a second chance.

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Tofu Stir Fry

This stir fry is a quick and easy way to add vegetables to your meals.  You can use your preferred protein; in this recipe we added tofu.  Try this recipe with any of our rice or quinoa dishes.  If you like this stir fry, you will also enjoy our pineapple snow pea stir fry.


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Curried Lentils

There are several types of the lentils.  Brown and green lentils are pretty popular in some locations and are what  come to mind for many when they hear "lentils".  French lentils have thicker skins than brown and green lentils; they, therefore, maintain their shape when cooked.  Red lentils on the other hand become pleasantly mushy when cooked; they are popular for Indian curries and soups.  Compared to the other types, red lentils cook very quickly.  We've opted to use brown lentils for this recipe because we like the texture and flavor of the brown lentils with the spice combo.  Try this recipe with any of our rice or quinoa dishes.


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Thai Quinoa & Kale Salad

Quinoa Kale Thai Salad

Check out the colors in our Thai Quinoa & Kale Salad.  We love this one and we think you will too.  All you need to do is chop up the fresh vegetables, add some quinoa then pour on the creamy peanut dressing.  For the dressing we used natural peanut butter which has no added sugars. This dish is vegan and  gluten free.  Try this salad with our black beans or any of our other proteins recipes.

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Peanut Tomato Tempeh Stew

Peanut Tomato Tempeh Stew

Tempeh is an excellent source of protein.  In this recipe we've used it to make a yummy peanut-flavored stew with tomatoes and ginger.  Hungry yet?  For the peanut flavor we recommend using a natural peanut butter that has no added sugars.  This dish is vegan and goes great with any of our quinoa or rice dishes.

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Steal-Cut Oats Pilaf


Made with steel-cut oats and spices, this fragrant pilaf is a great addition to a savory breakfast or even as an excellent substitute for rice in other meals.  Try it for your next meal prep!  This recipe is naturally gluten-free, vegan and freezer-friendly.

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Curried Quinoa


Quinoa is a very versatile food which is high in protein.  It can also be used as a substitute for rice or pasta in some recipes, like in our quinoa fennel minestrone in 'In a Bowl, On a Plate'.   For your next meal, try this fragrant curried quinoa.  This recipe is naturally gluten-free, vegan and freezer-friendly.

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Garlic Roasted Butternut Squash


Here's another simple side that you can easily add to any meal.  Cubes of butternut squash roasted with garlic, cumin and a little honey (optional).   This recipe is paleo-friendly, gluten-free and freezer-friendly;  vegans can omit the honey or use a substitute.  

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Cabbage, Pecan & Sauteed Apple Salad


We think you will love this hearty salad; get ready to be satisfied!  We tossed some apples and pecans in with shredded cabbage, fresh lemon juice and honey to make this Irish-inspired dish.  This recipe uses simple ingredients to create a crunchy, satisfying salad.  This recipe is gluten-free and contains vegan options.  You can up the protein content by adding beans, chick peas, chicken sausage or pairing it with any of your favorite meat or fish dishes.  

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Red Cabbage Rice


Here's another quick one--red cabbage rice! We're always looking for ways to make brown rice more interesting and in this recipe we've added some red cabbage and green onions for additional color and flavor; we even snuck some ginger in there as well.  Try this dish with any of our other vegetable or meat recipes.  This dish is naturally gluten-free, vegan and freezer-friendly.

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Pineapple Snow Pea Stir Fry


A very colorful, tasty stir fry!  Here is our visually stunning take on a veggie stir fry and we welcome you to add your choice of protein; tofu or chicken are excellent options.  Now, try this dish with any of our other vegetable or meat recipes.  This recipe is naturally vegan-friendly and works well with meal prep. 

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Garlic Rosemary Roasted Sweet & Red Potatoes


It's a bit sweet, a bit savory and definitely simple.  This herby, garlicky combination goes great with breakfast, lunch or dinner.  Try them with sausage, an omelette or any of our meat or fish dishes.  This recipe is naturally gluten-free and vegan.  These are also freeze-friendly and are therefore a great option for meal prep.

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Spiced Roasted Butternut Squash Soup

butternut squash soup

Here is a tasty butternut squash soup that has some extra flavor and kick;  this creamy soup doesn't rely on cream or extra fat to add flavor.  We use spices!  This soup is a great appetizer that will leave you and your dinner guests wanting more; you can also try it as part of a complete meal that includes one of our meat or fish dishes.  This butternut squash soup is naturally gluten-free and vegan.

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Mashed Butternut Squash & Calabaza

Simply yummy!  In this recipe we combine the creaminess of butternut squash with the firmness of calabaza (West Indian Squash) to create a sweet and versatile side dish.  This dish is naturally gluten-free and vegan.  Try pairing it with our Turkey Dirty Rice or with our Cumin Chicken dish from Peckings: A Taste of the Caribbean

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Apple Celery Potato Salad

There are so many flavors and textures working harmoniously in this potato salad.  This salad is great for picnics and BBQs!  Try it with our baked chicken dish.  This recipe is gluten-free, and vegetarian with alternatives for vegans.  If you like your potato salad creamy, try adding fat-free Greek yogurt (optional in this recipe).

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Sauteed Garlic Spinach

This garlicky and a bit spicy spinach dish is an easy quickie and only calls for a few ingredients.  Spinach is a very versatile green that is high in vitamins A and C; it also contains a substantial amount of magnesium.  Try pairing this dish with our spiced whipped yams.  This recipe is vegan, gluten-free, paleo-friendly and ideal for meal prep.

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Creamed Cauliflower

creamed cauliflower

This creamed cauliflower dish is an excellent low-carb substitute for mashed potatoes.  Cauliflower has a ton of health benefits and this vegetarian dish works for meal prep and is gluten-free; make this dish vegan by replacing or omitting the greek yogurt.  Try pairing it with our turkey meatloaf.

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Baked Orange Plantains

baked orange plantains

This recipe is a naturally sweet one!  Ripe plantains are usually fried and the additional grease adds unnecessary fat and guilt to them.  So, instead of frying try baking your ripe plantains in orange juice.  You'll get to enjoy all the sweetness without the guilt or fat.  This recipe is gluten-free, vegan and, also hassle-free.

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Garlic Roasted Cauliflower

garlic roasted cauliflower

It's simple and yummy and easy! If you're a fan of roasted garlic you will love this recipe. This recipe is gluten-free, vegan and, most importantly, hassle-free.

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Kale Chick Pea Salad

kale chick pea salad

Fresh salads are a great way to add fresh vegetables to your diet.  Try this simple chopped kale and chick pea salad the next time you want to add some fresh green leafy awesomeness to your meal.  Also try it with a little extra chick peas for a bit more protein.

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4C Casserole (Cassava, Carrots, Corn Meal & Calabaza)

This is an easy to make casserole that's great with any side.  Instead of rice or potatoes, try this colorful vegetarian gluten free dish as your main carbohydrate for a meal.  This casserole is also great for meal prep.
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Zesty Honey Kale

This is a simple steamed kale recipe that's a bit tangy and sweet. This recipe is also great with raw kale.
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Simply Tasty Black Beans

black beans with jalapenos
Black beans have immense heatlh benefits. Here's a simple black beans recipe that can also work for pressure cookers. This recipe is vegan and gluten free
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Steamed Broccoli (MBMK Style)

Steamed broccoli
Perfectly cooked broccoli! This simple recipe is tasty, healthy and is great for meal prep. This recipe is gluten free and vegan.
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Green Ginger Berry Smoothie

Green smoothie

Green smoothies are packed with antioxidants and are a great way to add servings of fresh fruit and vegetables into your diet.  Start your day with this green smoothie or have it as a snack.

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Spiced Whipped Yams (Sweet Potatoes)

Spiced Whipped Yams

We love yams and these spiced whipped yams are simply awesome with a bit of a kick!  When thoroughly cooked, yams are sweet and can be easily whipped into a creamy texture without using much fat.  Try this recipe in place of your traditional candied yams dish.  This recipe is gluten-free, vegan friendly and works for meal prep.

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Roasted Carrots

Roasted Carrots

Here's a quick way to bring out the natural sweetness of your carrots.  These roasted carrots, sprinkled with a spices and drizzled with honey, are a great side in almost any meal.  This gluten-free, vegan recipe is ideal for meal prep.

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