Receipies

SR No.: 007641
Original Sutra Author: N/A
Publisher: ZZZ Unknown
Total Pages: 68
Language: English
Classification: Book_English
File Size: 464 KB

Page 54

MAIN COURSES Vegetable Almond Medley: A Metabolic Code Recipe
By Laura LaValle, RD, LD
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
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 Tbsp butter 3 Tbsp almond flour 1 Tbsp arrowroot flour (optional) 1 Tbsp 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
Place uncooked vegetables in large buttered casserole dish. In a skillet, sauté onion and garlic in 2 Tbsp 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 Tbsp 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.
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