Placing caramelized vegetables atop a bed of
greens is a great way to include extra nutrients in your meal without adding
extra sauces. Next time you are looking for a satisfying meal (or smaller
portion side dish) that has a variety of textures, caramelize vegetables and
place them atop spinach, kale, or arugula. The heat from the vegetables will
partially with the greens leaving some crispiness. If you cook the vegetables
to el dente, the dish will be even more satisfying as you will need to chew
each bite. Studies show that it takes 20 minutes or so for our stomachs to
register we are full. If we have to slow down and eat, there is a greater
chance we will NOT overeat.
Base
Ingredients (to serve two):
·
1 Shallot or 1/2 a medium yellow onion
diced (a sweet Vidalia Onion works well here too)
·
4-6 pieced of garlic diced (organic is
best, grown in the USA is good)
·
6-8 small sweet bell peppers cut into
thin strips with seeds and membranes removed
·
1 cup of low sodium vegetable broth
·
2-4 TBSP brown sugar or balsamic vinegar
·
1 handful of walnuts per person eating
·
1 cup of baby spinach or other green
rinsed and patted dry
·
2 TBSP Walnut or Olive Oil
Instructions:
Diced vegetables and add to a pan with oil and
brown sugar or balsamic
Sautee until vegetables are desired tenderness
(add more broth or water ¼ cup at a time if necessary) and a sauce begins to
form as the liquid cooks down.
Add walnuts the last few minutes to coat
Prepare a bed of spinach or other green on a
plate or in a bowl
Add the vegetables to the bed of greens
Serve:
You may wish to garnish with grape tomatoes,
pepitas, sesame seeds, or sunflower seeds
Options:
Add 1 cup of cooked quinoa, millet, or sorghum
to the pan just before serving to warn the pre-cooked grain and add extra protein
to the dish.
