Vegetables and Roots

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.

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.

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.

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

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.  

Here’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.

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.  

You 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.

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.

If 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. 

When 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. 

Growing 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.

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?” 

Broccoli 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.  

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.

As 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.

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.

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.

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.

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.

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.

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.

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.  

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.  

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.

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. 

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.

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.

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. 

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).

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.

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.

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.

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.

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.

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.

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.

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.