by Shon Brooks
Meanwhile, put the coconut milk in a pot, stir and heat up over medium heat.
Add coconut butter and stir until it dissolves.
Add this to your mashed potatoes, season with a pinch of salt and white pepper, stir well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 1535, fat 4, fiber 2, carbs 10, protein 4
Delicious Barley and Squash Gratin
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 12
Ingredients:
2 pounds butternut squash, peeled and cubed
1 yellow onion, cut into medium wedges
10 ounces spinach
1 cup barley
14 ounces veggie stock
½ cup water
A pinch of salt
Black pepper to the taste
3 garlic cloves, minced
Directions:
Put squash pieces in your slow cooker.
Add barley, spinach, stock, water, onion, garlic, salt and pepper, stir, cover and cook on Low for 7 hours.
Stir this mix again, divide between plates and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 7, carbs 13, protein 7
Beans, Carrots and Spinach Side Dish
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
5 carrots, sliced
1 and ½ cups great northern beans, dried, soaked overnight and drained
2 garlic cloves, minced
1 yellow onion, chopped
Salt and black pepper to the taste
½ teaspoon oregano, dried
5 ounces baby spinach
4 and ½ cups veggie stock
2 teaspoons lemon peel, grated
3 tablespoons lemon juice
1 avocado, pitted, peeled and chopped
¾ cup tofu, firm, pressed, drained and crumbled
¼ cup pistachios, chopped
Directions:
In your slow cooker, mix beans with onion, carrots, garlic, salt, pepper, oregano and veggie stock, stir, cover and cook on High for 4 hours.
Drain beans mix, return to your slow cooker and reserve ¼ cup cooking liquid.
Add spinach, lemon juice and lemon peel, stir and leave aside for 5 minutes.
Transfer beans, carrots and spinach mixture to a bowl, add pistachios, avocado, tofu and reserve cooking liquid, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 319, fat 8, fiber 14, carbs 43, protein 17
Scalloped Potatoes
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 8
Ingredients:
Cooking spray
2 pounds gold potatoes, halved and sliced
1 yellow onion, cut into medium wedges
10 ounces canned vegan potato cream soup
8 ounces coconut milk
1 cup tofu, crumbled
½ cup veggie stock
Salt and black pepper to the taste
1 tablespoons parsley, chopped
Directions:
Coat your slow cooker with cooking spray and arrange half of the potatoes on the bottom.
Layer onion wedges, half of the vegan cream soup, coconut milk, tofu, stock, salt and pepper.
Add the rest of the potatoes, onion wedges, cream, coconut milk, tofu and stock, cover and cook on High for 4 hours.
Sprinkle parsley on top, divide scalloped potatoes between plates and serve as a side dish.
Enjoy!
Nutrition: calories 306, fat 14, fiber 4, carbs 30, protein 12
Sweet Potatoes Side Dish
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 10
Ingredients:
4 pounds sweet potatoes, thinly sliced
3 tablespoons stevia
½ cup orange juice
A pinch of salt and black pepper
½ teaspoon thyme, dried
½ teaspoon sage, dried
2 tablespoons olive oil
Directions:
Arrange potato slices on the bottom of your slow cooker.
In a bowl, mix orange juice with salt, pepper, stevia, thyme, sage and oil and whisk well.
Add this over potatoes, cover slow cooker and cook on High for 3 hours.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 189, fat 4, fiber 4, carbs 36, protein 4
Cauliflower And Broccoli Side Dish
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 10
Ingredients:
4 cups broccoli florets
4 cups cauliflower florets
14 ounces tomato paste
1 yellow onion, chopped
1 teaspoon thyme, dried
Salt and black pepper to the taste
½ cup almonds, sliced
Directions:
In your slow cooker, mix broccoli with cauliflower, tomato paste, onion, thyme, salt and pepper, toss, cover and cook on High for 3 hours.
Add almonds, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 177, fat 12, fiber 2, carbs 10, protein 7
Wild Rice Mix
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 12
Ingredients:
40 ounces veggie stock
2 and ½ cups wild rice
1 cup carrot, shredded
4 ounces mushrooms, sliced
2 tablespoons olive oil
2 teaspoons marjoram, dried and crushed
Salt and black pepper to the taste
2/3 cup dried cherries
½ cup pecans, toasted and chopped
2/3 cup green onions, chopped
Directions:
In your slow cooker, mix stock with wild rice, carrot, mushrooms, oil, marjoram, salt, pepper, cherries, pecans and green onions, toss, cover and cook on Low for 6 hours.
Stir wild rice one more time, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 169, fat 5, fiber 3, carbs 28, protein 5
Rustic Mashed Potatoes
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 6
Ingredients:
6 garlic cloves, peeled
3 pounds gold potatoes, peeled and cubed
1 bay leaf
1 cup coconut milk
28 ounces veggie stock
3 tablespoons olive oil
Salt and black pepper to the taste
Directions:
In your slow cooker, mix potatoes with stock, bay leaf, garlic, salt and pepper, cover and cook on High for 4 hours.
Drain potatoes and garlic, return them to your slow cooker and mash using a potato masher.
Add oil and coconut milk, whisk well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 135, fat 5, fiber 1, carbs 20, protein 3
Glazed Carrots
Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 10
Ingredients:
1 pound parsnips, cut into medium chunks
2 pounds carrots, cut into medium chunks
2 tablespoons orange peel, shredded
1 cup orange juice
½ cup orange marmalade
½ cup veggie stock
1 tablespoon tapioca, crushed
A pinch of salt and black pepper
3 tablespoons olive oil
¼ cup parsley, chopped
Directions:
In your slow cooker, mix parsnips with carrots.
In a bowl, mix orange peel with o
range juice, stock, orange marmalade, tapioca, salt and pepper, whisk and add over carrots.
Cover slow cooker and cook everything on High for 4 hours.
Add parsley, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 159, fat 4, fiber 4, carbs 30, protein 2
Mushroom And Peas Risotto
Preparation time: 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 8
Ingredients:
1 shallot, chopped
8 ounces white mushrooms, sliced
3 tablespoons olive oil
1 teaspoon garlic, minced
1 and ¾ cup white rice
4 cups veggie stock
1 cup peas
Salt and black pepper to the taste
Directions:
In your slow cooker, mix oil with shallot, mushrooms, garlic, rice, stock, peas, salt and pepper, stir, cover and cook on High for 1 hour and 30 minutes.
Stir risotto one more time, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 254, fat 7, fiber 3, carbs 27, protein 7
Squash And Spinach Mix
Preparation time: 10 minutes
Cooking time: 3 hours and 30 minutes
Servings: 12
Ingredients:
10 ounces spinach, torn
2 pounds butternut squash, peeled and cubed
1 cup barley
1 yellow onion, chopped
14 ounces veggie stock
½ cup water
A pinch of salt and black pepper to the taste
3 garlic cloves, minced
Directions:
In your slow cooker, mix squash with spinach, barley, onion, stock, water, salt, pepper and garlic, toss, cover and cook on High for 3 hours and 30 minutes.
Divide squash mix on plates and serve as a side dish.
Enjoy!
Nutrition: calories 196, fat 3, fiber 7, carbs 36, protein 7
Chickpeas And Veggies
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
30 ounces canned chickpeas, drained
2 tablespoons olive oil
2 tablespoons rosemary, chopped
A pinch of salt and black pepper
2 cups cherry tomatoes, halved
2 garlic cloves, minced
1 cup corn
1 pound baby potatoes, peeled and halved
12 small baby carrots, peeled
28 ounces veggie stock
1 yellow onion, cut into medium wedges
4 cups baby spinach
8 ounces zucchini, sliced
Directions:
In your slow cooker, mix chickpeas with oil, rosemary, salt, pepper, cherry tomatoes, garlic, corn, baby potatoes, baby carrots, onion, zucchini, spinach and stock, stir, cover and cook on Low for 8 hours.
Divide everything between plates and serve as a side dish.
Enjoy!
Nutrition: calories 273, fat 7, fiber 11, carbs 38, protein 12
Eggplant And Kale Mix
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 6
Ingredients:
14 ounces canned roasted tomatoes and garlic
4 cups eggplant, cubed
1 yellow bell pepper, chopped
1 red onion, cut into medium wedges
4 cups kale leaves
2 tablespoons olive oil
1 teaspoon mustard
3 tablespoons red vinegar
1 garlic clove, minced
A pinch of salt and black pepper
½ cup basil, chopped
Directions:
In your slow cooker, mix eggplant cubes with canned tomatoes, bell pepper and onion, toss, cover and cook on High for 2 hours.
Add kale, toss, cover slow cooker and leave aside for now.
Meanwhile, in a bowl, mix oil with vinegar, mustard, garlic, salt and pepper and whisk well.
Add this over eggplant mix, also add basil, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 251, fat 9, fiber 6, carbs 34, protein 8
Thai Veggie Mix
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 8
Ingredients:
8 ounces yellow summer squash, peeled and roughly chopped
12 ounces zucchini, halved and sliced
2 cups button mushrooms, quartered
1 red sweet potatoes, chopped
2 leeks, sliced
2 tablespoons veggie stock
2 garlic cloves, minced
2 tablespoon Thai red curry paste
1 tablespoon ginger, grated
1/3 cup coconut milk
¼ cup basil, chopped
Directions:
In your slow cooker, mix zucchini with summer squash, mushrooms, red pepper, leeks, garlic, stock, curry paste, ginger, coconut milk and basil, toss, cover and cook on Low for 3 hours.
Stir your Thai mix one more time, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 69, fat 2, fiber 2, carbs 8, protein 2
Simple Potatoes Side Dish
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 12
Ingredients:
2 tablespoons olive oil
3 pounds new potatoes, halved
7 garlic cloves, minced
1 tablespoon rosemary, chopped
A pinch of salt and black pepper
Directions:
In your slow cooker, mix oil with potatoes, garlic, rosemary, salt and pepper, toss, cover and cook on High for 3 hours.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 102, fat 2, fiber 2, carbs 18, protein 2
Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 12
Ingredients:
1 cup red onion, chopped
2 pounds Brussels sprouts, trimmed and halved
A pinch of salt and black pepper
¼ cup apple juice
3 tablespoons olive oil
¼ cup maple syrup
1 tablespoon thyme, chopped
Directions:
In your slow cooker, mix Brussels sprouts with onion, salt, pepper and apple juice, toss, cover and cook on Low for 3 hours.
In a bowl, mix maple syrup with oil and thyme, whisk really well and add over Brussels sprouts.
Toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 4, fiber 4, carbs 14, protein 3
Beets And Carrots
Preparation time: 10 minutes
Cooking time: 7 hours
Servings: 8
Ingredients:
2 tablespoons stevia
¾ cup pomegranate juice
2 teaspoons ginger, grated
2 and ½ pounds beets, peeled and cut into wedges
12 ounces carrots, cut into medium wedges
Directions:
In your slow cooker, mix beets with carrots, ginger, stevia and pomegranate juice, toss, cover and cook on Low for 7 hours.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 125, fat 0, fiber 4, carbs 28, protein 3
Italian Veggie Side Dish
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 8
Ingredients:
38 ounces canned cannellini beans, drained
1 yellow onion, chopped
¼ cup basil pesto
19 ounces canned fava beans, drained
4 garlic cloves, minced
/>
1 and ½ teaspoon Italian seasoning, dried and crushed
1 tomato, chopped
15 ounces already cooked polenta, cut into medium pieces
2 cups spinach
1 cup radicchio, torn
Directions:
In your slow cooker, mix cannellini beans with fava beans, basil pesto, onion, garlic, Italian seasoning, polenta, tomato, spinach and radicchio, toss, cover and cook on Low for 6 hours.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 364, fat 12, fiber 10, carbs 45, protein 21
Acorn Squash And Great Sauce
Preparation time: 10 minutes
Cooking time: 6 hours
Servings: 4
Ingredients:
2 acorn squash, halved, deseeded and cut into medium wedges
