Veggies

VEGGIES

Change your food, change your life.

Yes, it may be as simple as that. We all know that many of us are prediabetic because of our food choices.

Together, let’s share recipes that are common and healthy. Let’s learn from each other—life is much easier that way, don’t you think?

Note: Before making any changes to your diet, talk with your healthcare provider and a nutritionist/dietitian to discover what will work for you.

T = tablespoon

t = teaspoon

EVOO = extra virgin olive oil

c = cup

Onions, Green beans, and Tomatoes

Mixing these ingredients for a veggie dish is common enough, but Adeena Sussman, the author of Sababa, decided to add a cooking time that elevated them to another level. We’ve made a couple of tiny changes to shorten the time spent monitoring the dish.

6 to 8 servings

20 minutes prep/4 to 5 hours cook time

Ingredients

3 large or 4 medium onions, roughly chopped

2 lbs washed green beans, whatever kind you like and snip the ends if necessary

8 to 10 tomatoes, sliced

6 t minced garlic

1/3 c EVOO

Salt and pepper, enough to sprinkle on the layers, or to your taste

Red chili flakes to taste

Directions

Pour the EVOO in the bottom of your slow cooker and turn it on to the high setting. This dish is created in even layers. The first layer is half of the onions, followed by a layer of half of the green beans, then a layer of half of the tomatoes. Sprinkle on half of the garlic and some salt, pepper, and chili flakes to your taste. Repeat layers of onions, green beans, and tomatoes, topped with the rest of the garlic, a little salt and pepper and chili flakes. The seasoning amounts are to your taste, so put in as much or as little as you like. If you’re not sure, season lightly the first time you make the dish and adjust next time. Put the lid on and set the timer for 4 hours. Check after three hours, as slow cookers don’t all cook the same. Who knows? This dish might take 5 hours to cook properly. You want to see lots of juice/broth and limp but luscious veggies.

It takes longer in the slow cooker, but once it’s in there, you don’t do anything to it. However, you’ll want to try this on a day when someone will be around, to check the timing the first time you cook it.

Serve this with a roasted chicken breast or salmon. A protein that’s easy to cook!

Roasted Sweet Potato Wedges

4 servings

25 minutes prep and serve

Ingredients

3 sweet potatoes, around 2 lbs

¼ c olive oil

Salt and pepper to taste

Dipping sauce

¾ c mayo, sour cream, or crème fraîche

3 t minced garlic

Juice of 1 lemon

Zest of 2 lemons

Salt and pepper to taste

Directions

Preheat the oven to 400°F. Wash and slice the potatoes in half lengthwise, slice each half in half lengthwise, and you’ll have 4 pieces. Do a final cut of each piece again lengthwise, giving you 8 wedges.

Place the wedges on a roasting pan, drizzle oil on and sprinkle with salt and pepper. Toss with your clean hands and put into oven for about 20-25 minutes, until they’re fork tender.

While the potatoes are roasting, prepare the dip by putting all of the ingredients in a bowl and whisking.

Serve potatoes and dip with a protein of your choice. Maybe pork tenderloin?

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