I’m happy to share two delicious recipes from the new book, Eating Free, by registered dietitian Manuel Villacorta. Serve these to family and friends this summer to fill them up and add some flavor to meals (or that next barbecue).
This is similar to a traditional ratatouille, and it is one of my best secret weapons. I use this as a side, in pasta sauces, in salads, on meats—you name it. The combination brings a different dimension to your dishes, and it gives you so many great vegetables. Once you bring this into your recipe list, you’ll always go back to it.
Serves 12 (1 cup each)
Olive oil spray
1 large red onion, cut into large pieces
2 red bell peppers, cut into large pieces
4 medium zucchini, cut into large pieces
1 large eggplant, cut into large pieces
1 large cauliflower, florets only
A pinch of garlic powder
Salt and black pepper to taste
1. Preheat oven to 400°F.
2. Spray a large roasting pan with olive oil.
3. Place the cut vegetables into the pan, making a single layer, and spray olive oil over them.
4. Sprinkle garlic powder, salt, and black pepper over the vegetables to taste.
5. Place roasting pan in the oven for about 20 minutes.
6. Stir the vegetables and place them back in the oven for another 5 to 10 minutes or until desired color/tenderness (I prefer mine slightly soft and browned).
Calories 66; Fat 1.6g; Protein 4g; Carb. 11.6g; Fiber 4.6g; Sugar 5.8g
Farro Roasted Vegetable Salad
Farro has long been a staple in Italy. It’s a whole grain similar to barley, and it has become one of my top choices. It’s so filling, and I prefer it to pasta in soups and meat dishes. Try it, and I know you’ll be sold.
Serves 8 (1 cup each)
1 tablespoon olive oil
1 small onion, chopped
1 tablespoon crushed garlic clove
4 cups chicken or vegetable broth
2 cups farro, dry uncooked
3 tomatoes, chopped
1 bunch fresh basil, chopped
4 cups roasted vegetables (see recipe, above)
Salt and pepper (optional
1. In a medium-size pot, heat olive oil over medium-low heat. Add onion and garlic; sauté until golden brown.
2. Add chicken or vegetable broth and let boil. Then add farro and cook for 20 to 30 minutes. Note: Farro cooks like brown rice.
3. When farro is cooked, add tomatoes, basil, and roasted vegetables; mix.
4. Add salt and pepper to taste before serving (optional).
Calories 234; Fat 3.9g; Protein 9.1g; Carb. 44.1g; Fiber 11.1g; Sugar 4.2g
Source: Eating Free: The Carb Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good, by Manuel Villacorta, MS, RD.
No goods or services were exchanged for posting these recipes.
What are your favorite ways to eat your veggies?