Roasted Brocollette, Cauliflower, and Onion

Slow roasting carmelizes and sweetens these veggies.  We like them crunchy roasted,

but it is your choice how long you cook them.

We all lead busy lives.  Period.  And we often struggle to get food on the table in a timely fashion.  

Of course we want our meals to be healthy and tasty but think we don't have time for that.  In the Alpha Plan, or for anyone's eating plan for that matter, there is a quick way to think about your meals. Divide your dining plate into quarters: one quarter for salad, one quarter for vegetable (as shown here), one quarter for starch, and one quarter for protein.

One quarter starch is 1/2 cup rice, potato, or noodles; one quarter protein is 3-4 ounces meat or tofu; the other half is vegetable to include a salad and vegetables separate from a salad.  Vegetable portions are generally not limited.

For working parents or for anyone with young children who have "no time", crockpots work wonders.  Place your veggies and protein into the slow-cooker and off you go.  Much later, make a quick green salad to accompany your crockpot meal.  If needed, pick up a baguette and slice it to accompany the meal.  Think about this... your starch (baguette). protein and veggies in the crockpot, and a salad on the side.  Perfect.

Our family is on the move constantly and I am so thankful for the pre-packaged salad mixes on our grocery shelves these days.

Three vegetables for this roasted side dish.  Prepare the veggies for roasting and toss
with oil.  Season with salt, pepper, and whatever else you like and toss again.
Bake at 325 until tender.

When I prepare meals, I think about what would take the most time to cook and start with that.  If we are preparing a quick saute or poached protein that takes minutes to cook, I will start cooking the longer cook-time grain or starch first.   This  may be rice or potatoes, or whatever starch you choose and may take 30-45 minutes to cook.  Next, roast your veggies or prepare them for steaming.  Prep your salad and set on the table with the dressing on the side. 

Ready to cook.  These cruciferous vegetables are abundant in winter.
 Each offers their own unique health benefits, one being fiber.

On a baking sheet, toss your cleaned and cut vegetables into even-sized pieces.  Drizzle olive oil, a little salt and pepper over, and toss with your hands.  Place in a 325 degree oven and cook for about 15 minutes.  Pull the sheet of veggies out and toss them.  Put back in the oven and cook another 15 or so minutes until the veggies are cooked/soft.

Each one cup serving of roasted broccolette, cauliflower, and onion offers less than 160 calories, a full daily compliment of vitamin C, and 6 grams fiber(!).

- Kim Fielding