30 Min Recipes

Garlic & Pine Nut Brussels Sprouts

• 1 lb Brussels sprouts
• 2 cloves of garlic
• 1 Tbs olive oil
• a handful of pine nuts or walnuts (Attention: Exclude if allergic to nuts)
• (Optional after 1 year 6 mo. on The Colitis Diet) Parmesan cheese, grated

1. In a skillet, preferably stainless steel, warm the olive oil with pressed garlic.
2. Wash Brussels sprouts, cut in half and place on the skillet. Cook on medium for 10-15 min or until tender.
3. Sprinkle with pine nuts or walnuts. Add Parmesan cheese. Enjoy!

Easy Baked Vegetables

• 1 pepper
• 2 carrots
• 1/2 red onion
• 1 small eggplant
• 1 bunch of asparagus
• 1 tomato
• 1 Tbs Olive Oil
• 3 cloves of garlic
• salt and pepper to taste; parsley for garnish

1. Cut all vegetables. Oil a baking pan and lay the vegetables and the garlic out on the pan.
2. Bake on 400F for 20-25 min. Add salt and pepper, garnish with parsley (optional). Enjoy!

Pro Tip: we love to drizzle the baked vegetables with same Balsamic Vinegar (gluten-free) and lemon juice. Yogurt is also a good addition.

20-Min. “Baked” Beans

• 1 can cannelini beans
• 2 ripe tomatoes or 1/2 can diced tomatoes
• 1/2 yellow onion (sweet Vidalia onions are great, too)
• 1 Tbs olive oil
• 2 Tbs parsley (optional)
• 1/2 bell pepper or 1/2 cup mushrooms (optional)
• salt & pepper to taste

1. In a skillet, warm up 1 Tbs of olive oil on medium heat and add diced onions and (optional) bell pepper or mushrooms. Cook until the onions are translucent 5-7 min;
2. Add beans, tomatoes, salt and pepper. Cook until the tomatoes are mushy and the beans are hot, or about 5-8 minutes. Serve with a slice of gluten-free bread or over a baked potato. Garnish with (optional) parsley. Enjoy!

Quick Chickpea Chana Masala

• 1/2 yellow onion
• 1/2 bell pepper
• 1 large carrot
• 1 can diced tomatoes
• 1 can chickpeas
• salt & pepper to taste
• 1 Tbs olive oil
• (Optional) Spices, 1 tsp each: ground cumin, ground coriander, garam masala, turmeric.
• (Optional): lemon wedge and cilantro for garnish

1. In a deep skillet, pot or dutch oven heat up 1 Tbs of olive oil and all the spices (optional) on medium heat. Warm up for 2-3 minutes or until the spices become fragrant. You can make this easy recipe without spices, just with salt and pepper;
2. Add diced onions, carrots, peppers. Sautee for 6-7 minutes or until the onions become translucent;
3. Add drained chickpeas and the can of diced tomatoes with juice. Cook on medium-low heat for 7-10 min. Serve with gluten-free bread or over cooked rice. Garnish with lemon wedge and cilantro (optional). Enjoy!