Vegetable Medley

Vegetable Medley

Most of us are deficient in fiber and nutrients that come from vegetables. This side dish is simple and loaded with vitamins A and C, fiber, flavor and should be part of a healthy diet. Use fresh or frozen, and add in spices or herbs to change it up. The healthy fats will keep you full too!

Whatever you do, be sure to have this on hand to stay in optimal shape and with stellar health! 

Prep and Cook time: 25 minutes

Serves 4


  • 1 Cup cauliflower, cut into bite-size florets 
  • 1 Cup broccoli cut up into bite-sized florets 
  • 1 Cup carrots, sliced
  • 1 cup red onion, cut into small chunks 
  • 1 Cup zucchini, sliced and halved
  • 1 Cup yellow squash, sliced and halved 
  • 1 Cup mushrooms chopped
  • extra virgin olive oil, butter or ghee 
  • salt and pepper to taste 

NOTE: Feel free to sub different or frozen veggie


  1. Place cauliflower, broccoli, carrots, onions, zucchini, and yellow squash in pot with steamer basket and water.

  2. Cover and steam 10 minutes.

  3. Add mushrooms and steam 5 minutes more or until vegetables are fork-tender.

  4. Serve and top with olive oil, butter, or ghee.

  5. Salt and pepper to taste.


Nutrition Facts
Servings 4.0
Amount Per Serving
calories 103
% Daily Value *
Total Fat 5 g 8 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 281 mg 12 %
Potassium 410 mg 12 %
Total Carbohydrate 13 g 4 %
Dietary Fiber 4 g 15 %
Sugars 6 g
Protein 4 g 7 %
Vitamin A 242 %
Vitamin C 60 %
Calcium 31 %
Iron 3 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Previous article Spiced Okra and Bacon

Related Posts

The Problem with Collagen Supplements
The Problem with Collagen Supplements
Collagen is the hottest nutritional supplement right now - and for good reason.Until recently, researchers hadn’t rea...
Read More
MCT Oil: What is the Science Behind the Superfood?
MCT Oil: What is the Science Behind the Superfood?
By Dr. Chad Walding, DPT Have you been hearing about MCT Oil and wondering what all the hype is about? Is it really a...
Read More
The Importance of the Right Omega-6 to Omega-3 Ratio
The Importance of the Right Omega-6 to Omega-3 Ratio
By Dr. Chad Walding, DPTOctober 30th, 2019 Your body needs both omega-6 and omega-3 fatty acids. They’re essential – ...
Read More

Leave a comment

Comments must be approved before appearing

* Required fields