Description
As someone who has digestive issues when eating most cooked fats, I need to be intentional regarding my fat intake. I cook with little oil and only lean meats and dairy to avoid any stomach discomfort.
Another problem with fat is that's it's very calorie dense. It's hard to make sure you're eating enough fats while still keeping the volume of the meal filling.
As such, you don't want to accidentally be falling into a low fat diet, as adequate consumption of healthy fats is imperative for blood sugar control, hormone production, absorption of fat soluble vitamins (A, D, E, and K), and brain health.
Introducing these "Nutty Veggies". It's essentially a bowl of low calorie veggies, mixed with high calorie nut butter. I've gone with almond butter here today, but anything will work, such as peanut, cashew, pistachio, sunflower seed, tahini, etc.
These massive bowls are a fantastic source of healthy fats, fiber, complex starches, protein, vitamin E, calcium, copper, iron, magnesium, manganese, phosphorus, and zinc.
The cabbage and cauliflower provide vitamins C and K, as well as choline. The nutritional yeast adds vitamins B1, B2, B3, B6, and (most importantly) B12, something lacking without any animal source foods like meat or dairy.
Overall, this seemingly odd collection of foods makes an extremely balanced and satiating meal!
Another problem with fat is that's it's very calorie dense. It's hard to make sure you're eating enough fats while still keeping the volume of the meal filling.
As such, you don't want to accidentally be falling into a low fat diet, as adequate consumption of healthy fats is imperative for blood sugar control, hormone production, absorption of fat soluble vitamins (A, D, E, and K), and brain health.
Introducing these "Nutty Veggies". It's essentially a bowl of low calorie veggies, mixed with high calorie nut butter. I've gone with almond butter here today, but anything will work, such as peanut, cashew, pistachio, sunflower seed, tahini, etc.
These massive bowls are a fantastic source of healthy fats, fiber, complex starches, protein, vitamin E, calcium, copper, iron, magnesium, manganese, phosphorus, and zinc.
The cabbage and cauliflower provide vitamins C and K, as well as choline. The nutritional yeast adds vitamins B1, B2, B3, B6, and (most importantly) B12, something lacking without any animal source foods like meat or dairy.
Overall, this seemingly odd collection of foods makes an extremely balanced and satiating meal!
Time
Prep Time:
10 minutes
Cook Time:
1 hour
Total Time:
1 hours
10 minutes
Cost
Total Cost:
Cost per Serving:
$3.32
Ingredients
Serving(s)
Steamed Veggies
- 6 lb Frozen cauliflower, thawed
- 6 tbsp Apple cider vinegar
- 6 tsp Garlic powder
- 6 tsp Onion powder
- 3 tsp Turmeric, ground
- 3 tsp Black pepper, ground
- 1 1/2 tsp Potassium Chloride
Cabbage
- 3 lb Cabbage
Toppings
- 1 lb Almond butter
- 12 tbsp Red wine vinegar
- 12 tbsp Dijon mustard
- 6 tbsp Nutritional yeast
Instructions
Cook Mode Off: Prevents screen dimming
- Add a 1 lb (454 g) bag of frozen cauliflower to a medium glass bowl. Cover with a plate, and microwave for 10 minutes.
Season with the following:
- 1 tbsp (15 g) Apple cider vinegar
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (1.5 g) Turmeric, grounf
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/4 tsp (1.5 g) Potassium chloride
- Meanwhile, finely cut your cabbage.
- Prepare 6 large meal prep containers. Add a base of 1/2 lb (226 g) of cabbage to each bowl. Top each bowl with a batch of your steamed cauliflower.
- Finally, top each bowl with the following:
- 2 tbsp + 1 tsp (75 g) Nut butter
- 2 tbsp (30 g) Red wine vinegar
- 2 tbsp (30 g) Dijon mustard
- 1 tbsp (5 g) Nutritional yeast
Notes
- I've specifically written this recipe to use an entire 16 oz (454 g) jar of nut butter, the standard size, from start to finish.
- Below is a nutritional comparison of these nutty veggie bowls using different nut butters:
| Nutrient | Almond | Peanut | Cashew | Pistachio | Sunflower Seed |
Tahini |
|---|---|---|---|---|---|---|
| Calories | 679 | 687 | 661 | 672 | 684 | 769 |
| Protein | 33.3 g | 35.7 g | 31.1 g | 33.2 g | 33.0 g | 32.2 g |
| Fat | 40.4 g | 40.2 g | 35.8 g | 37.2 g | 41.5 g | 49.8 g |
| Net Carbs | 31.7 g | 34.5 g | 45.2 g | 37.9 g | 33.5 g | 29.2 g |
| Fiber | 29.4 g | 26.3 g | 22.4 g | 27.7 g | 26.4 g | 26.3 g |
| Vitamin C |
305.3 mg (339 %) |
305.3 mg (339 %) |
305.8 mg (340 %) |
307.7 mg (342 %) |
306.2 mg (340 %) |
305.3 mg (339 %) |
| Vitamin E |
20.25 mg (135 %) |
4.61 mg (31 %) |
1.57 mg (10 %) |
2.51 mg (17 %) |
27.46 mg (183 %) |
0.88 mg (6 %) |
| Vitamin K |
242.4 mcg (202 %) |
242.4 mcg (202 %) |
268.2 mcg (224 %) |
252.3 mcg (210 %) |
242.4 mcg (202 %) |
243.6 mcg (203 %) |
| Copper |
1.03 mg (114 %) |
0.58 mg (64 %) |
1.9 mg (211 %) |
1.22 mg (136 %) |
1.62 mg (180 %) |
1.5 mg (167 %) |
| Manganese |
3.84 mg (167 %) |
3.54 mg (154 %) |
3.44 mg (150 %) |
3.13 mg (136 %) |
3.66 mg (159 %) |
2.19 mg (95 %) |
Nutrition Facts
------------------------------------------
Total Fat: 40.4g (52 %)
Saturated Fat: 3.3g (16 %)
Sodium: 812mg (35 %)
Total Carbohydrate: 61.1g (22 %)
Fiber: 29.4g (105 %)
Net Carbs: 31.7g
Total Sugar: 21.5g
Protein: 33.3g (67 %)
------------------------------------------
------------------------------------------
Vitamin B12: 19.14mcg (798 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 442mg (34 %)
Iron: 8.7mg (48 %)
Magnesium: 313mg (75 %)
Potassium: 2842mg (60 %)
:
:
------------------------------------------
:
------------------------------------------
27.1
:
16.4
------------------------------------------
:
9.7
------------------------------------------
This post may contain affiliate links