Sweet and Savory Vegetable Saute

This is a tasty comfort food meal that is packed with nutrients from the vegetables and spices. It’s delicious and light and can serve as a hearty vegetarian meal for dinner. The yam provides a nice boost of serotonin, the happiness hormone, which can be extra helpful in the late fall and winter, when the days are darker and moods can use a lift. Serotonin is also a precursor to melatonin, which helps us sleep well.

The rosemary is wonderful for moods, memory and the immune system. It’s so nice to have a tasty meal that is packed with mind-body rewards!


  • 1 head broccoli (about 4 – 5 cups broccoli chopped)
  • 2 carrots, peeled and chopped into rounds
  • 1/4 cup diced red onion
  • 1 Tablespoon fresh diced ginger
  • 1 TBL rosemary leaves or 2 tsp ground rosemary
  • Pepper
  • 1 white yam, cut into cubes
  • 2 TBL coconut oil (or raw butter)


  • Bring 5 cups water to a boil, add the chopped yam and reduce the heat to simmer, simmering the yam for about 8 minutes.
  • Then add in the broccoli and carrots, simmering for another 5 minutes or so, until the vegetables are as soft or firm as you like. Boiling helps remove a property in broccoli called oxalates, which can create health challenges like bloating, eye issues, headaches, digestive challenges and more.  (If you have a cooked yam, just chop it up and add it to the skillet with the cooked broccoli and carrots).
Oxalates are often an issue for people who with mineral deficiencies or chronic health conditions. Foods like spinach, chocolate, almonds, celery, nuts and cruciferous vegetables are high in oxalates.
  • Put 1 tablespoon butter into skillet on low heat, add red onions, ginger and black pepper. Heat on low for 2 – 3 minutes, mixing periodically.
  • When the broccoli, yam and carrots are done to your liking, drain the water and add them to the skillet, turing the heat to medium low and adding the rest of the coconut oil.
  • Saute for 5 minutes and remove from heat.
Your veggies are ready to serve!
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As a coach, writer and recovered former executive, I understand the challenges of creating a balanced, healthy lifestyle when over-scheduled. In my journey to radiant health, I created a whole health system of eating, exercise, renewal and recharging -- a roadmap toward health & vitality. I empower clients to create their own whole health systems, in their own unique ways. I have seen amazing results in working with my clients!