James Clary's Vegetable Risotto and Protein Shake

SPRINGFIELD, Mo. -- We're very focused on new beginnings this week and that is especially important when we're talking diet.

James Clary returned to Ozarks Live! to talk about true foods versus processed foods. Oh yeah, and he also whipped up some yummy treats.

Vegetable Risotto
Makes 8 servings

For the Rice:
2 tablespoons organic olive oil
cup onion
1 cups organic, brown rice (available in Price Cutter bulk foods section)
3 cups water

For the vegetables:
2 tablespoons organic olive oil
head white cabbage, cut into inch dice
1 yellow onion, inch dice
4 cloves fresh garlic, sliced thin
1 cup peeled, diced, carrots
1 red bell pepper, de-ribbed, inch dice
2 sweet potatoes, peeled and inch dice
2 crowns broccoli, stems peeled and diced
1 cup chopped, fresh, Kale
1 can black beans or other legume, drained and RINSED well with cold water

Other vegetables if desired*
2 cups baby spinach tightly packed
Sea salt and pepper to taste

In a medium saucepan over high heat, heat olive oil for one minute or so. Add onions, cover pan, and let onions cook for 1 to 2 minutes stirring to make sure they don't burn. Add rice, water, salt and pepper to pan. Bring to a boil. Cover pan and reduce heat to simmer. Set timer for 25 minutes.

While rice is cooking, heat oil a large saucepan, over medium high heat, then add cabbage, onion, garlic, carrots, bell pepper, and potato to pan. Cook, covered, stirring occasionally, for five minutes.

Add broccoli, kale, beans, and any other vegetables you are using to pan, then season to taste with salt and pepper. Cook vegetables for 10 to 15 minutes or until desired texture is reached. Some people like their vegetables more done than others. It is ok to cook them until soft if that is the way you prefer to eat them! Add the spinach right before serving. You only need to cook the spinach for two minutes or so. Check for salt and add more if necessary.

Add rice to the vegetables and stir to mix thoroughly. Serve immediately. Add a little fresh grated Parmesan on top if you like.

*some other healthy vegetables you can add are: zucchini or any squash, tomatoes, mushrooms, peas, green beans, lima beans or any legume, any leafy, green vegetable like mustard greens.

Protein Shake

4 oz Strawberries or other, fresh or frozen, not in syrup
4 oz Fresh Pineapple, mango, or papaya
1 kiwi, peeled
1/2 fresh avocado, peeled and seeded
2 scoops Vanilla Protein powder
1 cup almond coconut milk blend

If using fresh fruit, freeze fruit for at least an hour.

You can add one cup of ice if fruit is not frozen. Place all ingredients in a blender and pulse to break up frozen fruit or ice. Blend on high for 15 seconds or until mixture is smooth and frothy. Makes 20 oz.