How To Braise Vegetables

How To Sweat Vegetables

If you were to go to culinary school you would learn how to  “sweat” vegetables. Basically, it is the same as braising.

Braising vegetables is a healthy way to cook because it is low calorie with only a very tiny bit of a good-for-you oil and the cooking process retains nutrients.

Braising or sweating a vegetable is cooking it in its own juices or in only a tiny bit of water. It is simple. Just follow this step-by-step recipe for braised red cabbage. You can use any vegetable you want.

Braised – Sweat Red Cabbage Recipe

Decide what veggies you want to braise or sweat, then get them all “processed” or cut up into the appropriate size.

In this case take a head of red cabbage and cut it in half. Then cut it into thin slices.

Do the same thing for one onion.

Braised Cabbage

Now comes the braising part.

Remember that you are not limited to braised cabbage… use ANY vegetable you want!

Put a tiny bit of grape seed or olive oil (or not) into a skillet and heat over medium heat.

Add the onion then:

• put the lid on the pan
• reduce the heat to very low
• sweat until the onion is just starting to color

Add The Cabbage & Braise

Add the cabbage, any spices you want (I used bay leaf, caraway seeds, salt and pepper) and a couple of tablespoons of water to start the braising process.

• cover
• be sure you are using very low heat
• toss or stir occasionally

Cabbage = Cruciferous Vegetable

Now just steep your veggies until the desired tenderness is reached.

I love doing cabbage this way as it is a nutrient powerhouse, low calorie feast and a great accompaniment with any dish.

Another combination that I often use is green cabbage, carrots and onion. It is a good habit to eat one cruciferous vegetable a day. Cabbage is a cruciferous vegetable.

Holiday Breakfast Treat – Corn Meal Pancakes

Healthy Corn Meal Pancake Recipe

This healthy cornmeal pancake recipe is a fun, fast and healthy breakfast treat. The cornmeal pancake recipe serves 6 and is a comfort food treat that makes a great holiday breakfast. The pancakes themselves take a bit longer to cook than normal pancakes.  2 pancakes 4″ – 5″ are a portion for this hearty breakfast and they will fill you up too!

Just look at all the healthy ingredients!!

Holiday Cornmeal Pancakes

We used raisins today. To make a nice holiday treat after putting your pancakes on the grill dot them with dried cranberries or frozen blueberries.

1 egg

1- 1/2 cup skim milk

1/2 cup organic low fat yogurt

2 tablespoons grape seed oil

1/2 cup whole wheat flour

1 teaspoon baking powder

1 teaspoon salt

1 teaspoon honey

1 -1/2 cups cornmeal, unsifted

1. Combine all ingredients and whisk until just blended smooth.
2. Let batter stand for 10 minutes. Bake on hot greased griddle until nicely browned on both sides.

Cornmeal Pancake For Snack

I love to save the leftovers for a snack. Just pop one cornmeal pancake in the toaster for a few minutes and smear your favorite nut or seed butter on it. I love almond butter or sunflower seed butter on a warm toasted pancake for a healthy snack!

Healthy Holiday Leftover Recipe, Fast Meal!

Use Any Holiday Leftover In This Recipe

This is a great meal to make in a hurry from scratch as well as for using leftovers.

As it reads below, you can take this healthy dish to your table in “17 Minutes or Less” using all fresh ingredients. If you want to use leftovers, just substitute any item you want.

The ingredients below are all raw. If you use cooked leftovers they should be added in as the pasta finishes cooking instead of at the beginning. Be creative! Turkey, beef, squashes, cooked green beans all go perfectly with this One Pot Wonder!

Fast & Healthy Meal = One Pot Wonder

When finished this recipe is creamy like macaroni and cheese and very colorful. A colorful plate is the first sign that you are giving your family a wide variety of nutrients.

6 cups chicken stock or water
1 (10 oz. box) bow tie whole wheat pasta
1 small head broccoli – sliced
1 small onion – sliced
8 oz. boneless chicken breast- thin sliced
2 medium carrots – sliced
4 oz. cream cheese
1/4 cup sun dried tomatoes in oil-diced
black pepper to taste

1. Bring the stock or water to a boil.
2. While it is heating chop your broccoli, onion, chicken, carrots.
3. Add all ingredients to pot, down to cream cheese.
4. Cover and return to a boil.
5. After returning to a boil uncover and cook 7-8 minutes till pasta is done.
6. Stir in tomatoes, pepper and cream cheese. Whisk hard to blend.

If you use water instead of stock, taste it when it is done and add some salt to the finished pot.

This recipe really is fast if you take advantage of the time it takes to bring the water to a boil to chop your other ingredients.

Our 6 Week Healthy Living Program is not really a diet… it is a living program that will last you the rest of your life! Imagine never having to go on another diet again!!