Loading ...Healthy RecipesVegetable Almond Medley: A Metabolic Code Recipe
Creamed vegetable recipes can be very good, but are usually made with regular flour and so are higher in starch. The almond flour used in this recipe provides a wheat-free, lower carb alternative. With the onions, garlic, and butter that flavor the vegetables, you can get even your “non-vegetable lovers” to enjoy them.
An excellent source of vitamin A, vitamin C, vitamin E, and manganese
A good source of calcium, folate, and magnesium
Wheat and cow’s milk free
Serves 5
Ingredients*
5 cups mixed vegetables of choice (e.g., broccoli, cauliflower, carrots, and snow pea pods)
1 cup chopped onion
2 cloves of minced garlic
1 cup unsweetened almond milk
5 T. butter
3 T. almond flour
1 T. arrowroot flour (optional)
1 T. soy sauce or Braggs Liquid Aminos (wheat/gluten free)
Tabasco, just a dash (or more if you really like the spicy hot flavor)
Sea salt and pepper to taste
Topping: 1/2 cup toasted almonds and 15 blue or yellow tortilla chips, crushed
*Use organic ingredients for optimal health benefits.
Directions:
Place uncooked vegetables in large buttered casserole dish. In a skillet, sauté onion and garlic in 2 T. butter. When onions are translucent, add mixture to vegetables. Toast almonds over low heat until fragrant. Be careful not to burn them! Set aside. Melt 3 T. butter in a skillet and whisk in almond flour. Add almond milk, soy sauce, and remainder of seasonings. Simmer for 10 minutes over low heat stirring occasionally until thickened. (Up to 1 T. arrowroot powder may be used to assist in thickening the sauce.) Add sauce to vegetables and toss to coat. Sprinkle with chopped almonds and corn chips or corn meal. Bake at 400° for 15 minutes. Delicious! Each serving provides the equivalent of 2 vegetable servings.
Nutrient Analysis:
270 calories, 20 g total fat, 8 g sat fat, 3 g mono fat, 1 g poly fat, 35 mg cholesterol, 18 g carbohydrate, 4 g fiber, 6 g sugar, 7 g protein, 7900 IU vitamin A, 50 mg vitamin C, 45 mcg folate, 120 mg calcium, .2 mg copper, 200 mg sodium, 400 mg potassium, 50 mg magnesium, 2 mcg selenium, .4 mg manganese.
For more great articles like this delivered to your inbox, subscribe to our free natural health newsletter!
Publisher's Picks
Tags: calcium, metabolic code, Metabolic Syndrome, vegetables, vitamin a, vitamin c
Like our recipes? Click here to get our new recipe widget and display healthy THB recipes on your website, blog, or Facebook page!
Rate this article by clicking on the stars below.
(No Ratings Yet)
Loading ...
Leave a Reply