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Vegetable Recipes

Roasted Vegetables





  • Wash vegetables and pat them dry with a clean towel to get rid of any moisture

  • Cut vegetables into uniform pieces so they cook evenly.

  • Line baking sheet with parchment (do not use a casserole dish with sides that will trap moisture and will steam the vegetables.

  • Generously coat the vegetables with good olive oil/avocado oil and toss.  Porous vegetables like eggplant or mushroom might need a little more oil. Be careful your vegetables are not swimming in the oil.

  • Do not crowd the baking sheet. Spread even layer with space in between to get the vegetables can cook and get crispy. Vegetables should be crisp and browned around the edges and tender, but need mushy. Overcrowding the vegetables will steam and get mushy.

  •  Preheat the oven to 425 degrees. Make sure the oven is hot.


Seasoning Suggestions

 Keep the seasoning basic olive oil/avocado oil with sea salt and ground pepper. Roasting the vegetables will bring out an incredible flavour. Spice the vegetables can add more flavour.


  • Everything bagel seasoning.

  •  Roasted whole garlic if you are roasting vegetables for more than 30 minutes. Chop up the roasted garlic and added to the roasted vegetables before serving.

  •  Herbs that are fresh or dried like rosemary, sage, thyme, dill, basil, parsley, etc. When using dried herbs make sure you use less because the flavour is stronger.

  • Spices can be mix together. Paprika, smoked paprika, cumin, chili powder, garlic powder, onion powder, turmeric, garam masala, curry powder, crushed red pepper flakes, etc. are all good options.

  • Squeeze fresh lemon, lime, or orange juice will add a burst of flavour.

  • A splash of balsamic vinegar.

  • Add pesto.

  • Splash a little sesame oil for Asian flavour.

  • Honey or maple syrup to sweeten.  They are sugary and will burn easily and add before serving.

  • Drizzling balsamic, basil, or Italian vinaigrette before serving.

  • Tzatziki, creamy, avocado ranch dip, hummus or tahini sauces are all good options.

Roasting Time

When roasting different vegetables on the same pan. Make sure are the same size and same genre, hard vs. soft vegetables. Start vegetables that will take longer to roast first and then add shorter roasting vegetables.

  • Asparagus 10-15 minutes

  • green beans 10-15 minutes

  • bell pepper 15-20 minutes

  • mushrooms 15-20 minutes

  • sliced red/yellow onion 15 minutes (sugary and will burn)

  • zucchini or yellow squash 15-20 minutes

  • cherry or grape tomatoes 15 – 20 minutes

  • broccoli 20 -25 minutes

  • carrots 25-30 minutes

  • butternut squash 25-30 minutes

  • cauliflower 25-30 minutes

  • eggplant 30-30 minutes

  • rutabaga 30-45 minutes

  • Potatoes and sweet potatoes 30-40 minutes

  • beets 35- 40 minutes

  • spaghetti squash 40-60 minutes.

Flip the vegetables halfway through cook time, for even browning and caramelization. You want to make sure the vegetables are nice and crispy on both sides. Some of the vegetables may get a little char that is okay.

Leftover Vegetables

Place cooled vegetables in the fridge in an airtight container and refrigerator for up to 5 days, you can combine the vegetables or keep them in separate containers. You can reheat the vegetables in the oven, skillet, or air fryer.

  • Salads

  • Omelets, frittatas, or veggie scramble

  • Tacos, quesadillas, or burritos

  • Vegetable lasagna

  • Quinoa bowls, grain bowls, or rice bowls

  • Add to a marinara sauce

  • Add to cooked pasta, quinoa, or farro

  • Use as a pizza topping

  • Add to sandwiches

  • Stir into soups

Basic luncheon Salad with Vinaigrette Dressing (1serving)

Source: GI Diet by Rick Gallop

1 ½ cups torn or chopped lettuce and/or greens

  • Romaine 

  • Red leaf lettuce

  • Boston

  • Arugula

  • Watercress

  • Mescalin – edible dandelion greens, mustard green, radicchio

  • Spinach

  • 1 small grated carrot

  • ½ chopped pepper – green, red, green

  • 1 plum tomato, cut into wedges

  • ½ cup sliced cucumber 

  • American cucumber - remove skin and seed

  • English/hothouse cucumber- skin is not tough and little seeds

  • ½ cup sliced red or sweet onion separate into rings for garnish

Toss the salad ingredients together with vinaigrette dressing

Note: Use colourful vegetables for eye appeal

Carrot Apple and Ginger Soup



  • 2 shallots

  • 6 cups vegetable broth

  • 2 tablespoons olive oil

  • 1 teaspoon orange zest

  • 1 pound carrots, chopped

  • 1 teaspoon sea salt

  • 1 gala apple, peeled and chopped

  • 2 teaspoons fresh lime juice

  • 2 to 3 teaspoons minced fresh ginger

  • ½ teaspoon ground pepper


In a large Dutch oven heat the olive oil to medium temperature and the shallots - cook, for 2 to 3 minutes until tender.


Stir in carrots and apples, stirring often, cook 2 to 4 minutes more, until apples are tender.


Add ginger and cook, stirring constantly 1 minute more. Stir in broth and orange zest bring to a boil over medium-high heat.


Cover, reduce heat to medium-low, and simmer, stirring occasionally for 30 minutes or until carrots are tender.


Stir in salt and pepper to taste, and lime juice. Remove from heat and cool.


Add soup, in small batches, to the processor and blend until smooth.


Garnish with chopped fresh chives.

Carrot Ginger Soup



  • 3 tablespoons butter

  • 1 ½ pound (to 7 large) carrots, peeled and sliced thin

  • 2 cups chopped white or yellow onion

  • 1 teaspoon salt 

  • 1 teaspoon minced ginger

  • 2 cups chicken or vegetable stock

  • 2 cups water

  • 3 large strips of zest from an orange


Melt butter in a soup pot over medium heat and add onions and carrots, stirring occasionally, until the onions soften about 5 to 8 minutes or until softened but do not brown. Sprinkle 1 teaspoon salt over onions and carrots as they cook.


Add stock, water, ginger, and strips of orange zest. Bring to a simmer, cover, and cook until the carrots have softened for about 20 minutes.


Remove the orange zest and cool.


Add soup to processor (in small batches) blend until smooth.


Add salt and pepper to taste and garnish with chopped chives, parsley, or fennel fronds.

Coleslaw (no Mayo)


Made this salad for a family’s BBQ to be served over pulled pork sandwiches and was very well received

Ingredient: (salad)

  • 3 cups shredded purple cabbage

  • 3 cups shredded green cabbage

  • 2 heaping cups of finely chopped carrots

  • 1 cup finely chopped cilantro

  • 1 jalapeno, optional (seeded and finely chopped)

  • ½ cup green onion (green part only)


Ingredients (vinaigrette)

  • 3 tablespoon extra-virgin olive oil

  • 2 tablespoon apple cider vinegar

  • 1 to 2 tablespoon pure maple syrup (depends on sweeten)

  • ¼ t cayenne pepper (optional)

  • ½ t salt/ freshly ground pepper


Ingredients (Garnish)

  • ½ cup pepitas

  • ¼ cup toasted sliced almonds


Add the first six ingredients to a large bowl.

In a small bowl, whisk together vinaigrette ingredients and pour all over the salad, and toss until well combined.

Taste and adjust seasonings as necessary.

Cover and place in the fridge for at least an hour to marinate the flavours together.

Before serving, add toasted sliced almonds and pepitas toss again, and serve.


Note: can be made ahead cover in the fridge. Store up to 5 days. Omit the almonds and pepitas until serving.

Creamy Cauliflower Soup



  • 1 tablespoon butter

  • 1 tablespoon unbleached flour or gluten-free flour

  • 1 medium head cauliflower, chopped

  • ½ cup onion, chopped

  • 4 cups reduced-sodium chicken or vegetable broth

  • Salt and pepper to taste


In a medium saucepan make a roux – melt butter on low heat, add flour and stir for about 2 minutes.

Add broth, onions, and cauliflower and cook on medium heat. Bring to boil

Cover and simmer over medium-low heat until vegetables are tender for about 20 minutes.

Remove from heat and cool.

Add to the processor, in small batches, and blend until smooth.

Season to taste with salt and pepper.

Homemade Ranch Seasoning Mix



  • ½ cup powder buttermilk

  • 2 tablespoon parsley

  • 1 t dill

  • 1 tablespoon onion powder

  • 2 t onion flakes

  • 1 ½ t garlic powder

  • ¾ t finely ground sea salt

  • ½ t ground pepper

  • 2 t dried chives


Place all ingredients into a bowl, mix well.

Pour into an airtight storage container and store for up to 6 months.

Can be used to create Ranch Dip or Dressing

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