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Healthy Vegetable Medley

Part 1 - Prep

In Part 1 – Prep Registered Dietitian, Jon Broek, demonstrates the preparation and health benefits of each vegetable used in Dr. Greiner's Healthy Vegetable Medley.

 

Part 2 - Cooking

In Part 2 - Cooking Registered Dietitian, Jon Broek, takes you through each step of cooking Dr. Greiner's Healthy Vegetable Medley, including the proper cook time for a well synchronized, healthy, and delicious dish.

The Recipe

Ingredients

  • 2 Tb Olive Oil
  • ˝ White Onion
  • 3 Cloves Garlic
  • ˝ tsp Cajun Seasoning
  • 2 Zucchini
  • 1 Broccoli Stem
  • ˝ Cabbage
  • ˝ Cauliflower
  • 1 Bunch Kale
  • 1 Broccoli Head
  • 2 Carrots
  • Salt & Pepper to taste

Directions

1. Always start by cutting up the garlic, so that it can sit off to the side before cooking. Chop up the onion next and begin cooking it in either olive or coconut oil. All of the cooking is done on medium heat.

2. While the onion is cooking, chop up the broccoli stem and zucchini. Once the onion is translucent and you can see through it, add the broccoli stem and zucchini to the pan.

3. As those vegetables cook cut up the next vegetable and add it to the pan once the previously added vegetable begins to soften. Chop and cook the vegetables starting with the vegetables that take the longest to cook and ending with the fastest to cook. We recommend using the order that the ingredients are listed in.

Use this as a starting point. Good luck and enjoy transitioning to healthier, more colorful meals!

A Note About Cook Times & Seasoning

Cook times can vary from stove to stove. The key is to make sure that the vegetable has started to become translucent before adding the next vegetable. Also, take into account your personal preference for the level of doneness of each vegetable. For example, some like their carrots firm and others like them soft and well cooked. Add the vegetables that you want well done towards the beginning.

To speed up the cooking you can add an 1/8 to 1/4 cup of water to the pan with the kale or cabbage.

Another delicious seasoning option is curry powder, turmeric, and cumin. Feel free to experiment with flavors, vegetables, and quantities to find out what your and your family’s favorite is.

Vegetable Health Benefits

VEGETABLE
VITAMINS & MINERALS
HEALTH BENEFITS
Carrots
Pyridoxine, Vitamin A (through beta-caratine)
Skin, reducing anxiety, OCD, sleep. Improves night vision and kills germs.
Onions
Riboflavin, niacin, calcium, magnesium, iron, potassium, phosphorous, iron, vitamins A,C, and K, Omega 3, quercitin
Kale Riboflavin, niacin, calcium, magnesium, iron, potassium, phosphorous, iron, vitamins A,C, and K, Omega 3, quercitin Turns on genes that promote longer life, bone health, depression, anti inflammatory, treats osteoarthritis.
Zucchini
Vit A, potassium, Vit C, riboflavin, niacin
Anit-inflammatory, heart attack and stroke prevention, lowers blood pressure.
Cabbage, Cauliflower, Broccoli (cruciferous vegetables)
Calcium, manganese, Vit K, potassium, fiber, Vit A, Vit C, Vit B1, B2, B3 and B6, iron, folate, lutein
Female hormone balance, estrogen detox, natural anti-inflammatory, antioxidant, anti cancer, helps with vision, red blood cell production, wound healing, anti oxidant, heart as a pump, nerve function, may slow macular degeneration and cataracts.
Garlic
Manganese, vitamin B6, vitamin C
Heart health, lowers blood pressure and cholesterol, prevents blood clots in arteries, reduces cancer risk, reduces blood sugar, anti bacterial, anti oxidant, improves immune system.