Vegetable Sugarfree Recipes

Curried mustard greens with parmesan
From Annemarie Colbin, Ph.D.

1 bunch mustard greens or broccoli rabe – about a pound
3 large garlic cloves — sliced thin
2 tablespoons extra virgin olive oil
1 tablespoon curry powder
¼ teaspoon sea salt
¼ cup parmesan cheese

Cut off most of the thick stems of the greens. Wash well in several changes of water.

Place in four quart saucepan with about two cups water. Push under and simmer uncovered for about 8 to 10 minutes, or until bright green and soft.

Remove from the pot and chop into bite-size pieces. Discard cooking water.

In large (10 inch) skillet, heat the clarified butter or oil, add the garlic slices and saute until they begin to brown lightly. Add the curry powder and mix well, then add the salt.

Add the chopped greens and mix well. Cook for about 5 to 8 minutes, stirring often. Sprinkle with parmesan cheese, mix and serve.

Note: You can use clarified butter (ghee) instead of the olive oil.

Preparation time: About 8 minutes
Cooking time: 15-20 minutes

Serves 4

Nutritional Information

Per serving
120 calories (kcal)
9g total fat; (60% calories from fat)
2g saturated fat
5g protein
7g carbohydrate
3g dietary fiber
4mg cholesterol
240mg sodium

Annemarie Colbin, Ph.D. is founder of the Natural Gourmet Cookery School and author of “Food and Our Bones” and other books. Her website is You can contact her at

Oven roasted green beans
From Judy M. Nash, Ft. Lauderdale, FL

1 pound fresh green beans, rinsed and trimmed
1 elephant garlic clove, finely minced
1 cup shallots, thinly sliced
2 tablespoons rice vinegar
½ cup pine nuts (pignolia), toasted
1 tablespoon olive oil
Sea salt, to taste
Pepper, to taste

Grease large baking tray. Preheat oven to 400 degrees.

Spread the green beans, garlic and shallots into the pan. Season with salt and pepper. Roast in oven for 20 to 25 minutes, shaking pan every few minutes to turn and evenly roast green beans.

Place pine nuts in shallow pan. Add oil, tossing well. Toast them on the stove top while the green beans are roasting, watching them carefully and shaking the pan frequently. The nuts should be a light golden brown.

When the beans are done, sprinkle them with vinegar and toasted pine nuts.

NOTE: You can substitute thinly sliced sweet onion for the shallots or slivered almonds for the pine nuts if you like. You could also add a cup of coarsely chopped seeded tomatoes to the bean/garlic/shallot mixture. Also balsamic vinegar can be used instead of the rice vinegar.

Preparation time: 10 minutes
Cooking time: 20 minutes

Serves 6

Nutritional Information

Per serving
210 calories (kcal)
8g total fat (33% calories from fat)
1g saturated fat
8g protein
30g carbohydrate
4g dietary fiber
0mg cholesterol
17mg sodium

Judy M. Nash can be contacted at

Grilled Portobello Mushrooms
From Stacie, New York, NY

6 ounces Portobello mushrooms — sliced
1 tablespoon olive oil
Dash sea salt
Dash garlic powder
Dash black pepper
Dash onion powder
Heat oil in skillet over a medium flame.
Add mushrooms. Sprinkle with spices. Grill a few minutes on each side until soft.

You can eat it as a side dish, top chicken or steak with it or add it to stirfries or salads.

Preparation time: 5 minutes
Cooking time: 10 minutes

Serves 2

Nutritional Information

Per serving: 80 calories (kcal)
7g total fat (74% calories from fat)
1g saturated fat
2g protein
4g carbohydrate
1g dietary fiber
0mg cholesterol
3mg sodium

Stacie can be reached at

Roasted Seaweed
From Stacie, New York, NY

1/2 cup dulse
1/2 tablespoon olive oil
1 teaspoon granulated garlic.
Heat oil in skillet over a medium flame.
Add dulse and garlic. Cook a few minutes until the dulse is crispy
Note: You can also use other types of seaweed if you like.

Preparation time: Less than 5 minutes
Cooking time: 15 minutes

Serves 1.

Nutritional Information

Per serving: 69 calories (kcal)
7g total fat (85% calories from fat)
1g saturated fat
Trace protein
2g carbohydrate
Trace dietary fiber
0mg cholesterol
2mg sodium

Stacie can be reached at