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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.

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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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