Healthy quick bites for a busy season

from Healthy Living December 2019

Foot and ankle specialist

Cauliflower and ramen provide healthy alternatives during a busy season.

When you don’t have time during the holidays to cook—or eat properly— some quick and easy-to-prepare side dishes can be a lifesaver. Here are two Healthy Living favorites, one featuring a nutritious vegetable and the other offering a healthier version of ramen that will add ﬁber and protein to your diet.

Kitchen tip

When adding seasonings to a pot or hot pan on the stove, pour the spice onto a cooking spoon and then add to the boiling pot so the steam doesn’t get into the jar of spices and make it stale

Healthy ramen

INGREDIENTS

2 squares of brown rice and millet ramen

4 CUPS of water

1 TEASPOON ground ginger

1 TABLESPOON soy sauce or gluten-free

2 TABLESPOONS chopped fresh scallion

DIRECTIONS

Bring 4 cups of water to a boil. Add in the ginger, scallions and soy (see tip below for adding to boiling water). Add two cakes of ramen noodles. Boil for 8 minutes or until tender. Don’t overcook or will be mushy.

Veg out on cauliﬂower

Cauliflower packs a powerful nutritious punch. Better yet, it can be consumed raw, or steamed, roasted, mashed, or sautéed.

Here are a few health beneﬁts of cauliﬂower:

• Contains 100 percent of the daily recommended amount of vitamin C. •

• Provides antioxidants, which protect cells from free radicals and inflammation.

• Can assist in weight loss, since one cup has only 25 calories.

Sources: webmdcom, healthline.com

Seasoned cauliﬂower bites

(gluten-free, vegan)

INGREDIENTS

1-2 HEADS

Favorite seasoning or sauce

*Can make with buffalo sauce, teriyaki sauce, curry powder, Italian spices—any flavor you desire.

Directions

Preheat oven to 400 degrees F. Break cauliflower into bowl. Toss with sauce or seasonings. sheet pan. Bake for 20 minutes or until tender. with dressing or dipping sauce.