Vegetables and Roots

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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Garlic Cumin String Beans

Here we have string beans and sautéed onions and garlic, tossed in one of our favorite spices, cumin!  We also added a drizzling of honey to pull all these great flavors together.  This dish is gluten-free, vegetarian and works well for meal prep.  Each serving contains 5 grams of protein!  Try this dish in place of the traditional green bean casserole during the holidays.  

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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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Roasted Oriental Sweet Potatoes


Oriental Sweet Potatoes

Keeping it simple with this dish.  The Oriental Sweet Potato, also known as Batata or the Japanese Sweet Potato, has a very similar nutritional composition to the sweet potato, but has a slightly creamier texture.  This dish goes great with our Basic Baked Chicken.  Feel free to go heavy handed on the spices in this one.

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Red Velvet Pancakes

Red Velvet Pancakes made with beets and oatflour; gluten free
Quick, easy moist red velvet pancakes. These are pancakes are gluten free.  Try them with our Greek yogurt cream cheese topping.  These pancakes are also high in protein.
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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 is 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

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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