5 minute read
The Bright Side
THE BRIGHT
SIDE Make sure you have stellar main dishes when you serve these healthy sides. Otherwise they’re liable to steal the spotlight. Can a holiday meal be healthy? Sure it can, when thoughtfully prepared, nutritious side dishes accompany the entrée. Here, you’ll find recipes for three companion dishes worthy of a happy holiday feast. They’re recommended by dietitians in the Ridgewood-based Valley Health System, where 11 pros (eight for inpatients, three for outpatients) work closely with individuals to give them personal nutrition guidance designed to fit their needs, whether they’re concerned with weight loss, diabetes, cancer therapy, any of a host of other medical situations or simply the quest for robust health. So you can serve these dishes with the confidence that they’re “good for you”—and they’ve also passed an even more rigorous test. They taste great!
ROASTED WINTER SQUASH WITH GREENS AND ROASTED GARLIC
Serves 6–8
INGREDIENTS:
1 large butternut or kabocha squash, peeled and cut into 1-inch cubes 4 Tbs. olive oil, divided 2 heads garlic 2 Tbs. tahini 1 Tbs. white miso 1–2 Tbs. apple cider vinegar 1 Tbs. maple syrup 1 large bunch kale, washed and trimmed 1 bunch chard, spinach or other dark green, washed and trimmed sea salt, to taste
DIRECTIONS:
1. Preheat oven to 400°F. 2. Toss squash cubes with 1–2 tablespoons olive oil. Roast, stirring every 15 minutes or so until soft and caramelized (about 60 minutes). Set aside. 3. Slice pointy top of garlic cloves and rub about 1 teaspoon olive oil into each head. Wrap garlic and foil and bake for about 40 minutes, or until cloves are soft. Remove cloves and set aside. 4. Meanwhile, whisk together the remaining olive oil, tahini, white miso, apple cider vinegar and maple syrup in a small bowl. 5. Steam greens in a large pot with a little water until wilted. 6. Combine greens, squash and roasted garlic in a large bowl. 7. Pour sauce over vegetables and toss well to coat. 8. Serve warm or room temperature.
This recipe is a great way to add nutrient-rich seasonal produce to the table. Winter squash provides betacarotene, vitamin A and vitamin C, which have healthpromoting antioxidant properties. And it provides a festive pop of color!”
—Jessica Cording, registered dietitian and health coach, Valley–Mount Sinai Comprehensive Cancer Care
The pumpkin cauliflower risotto is a colorful and nutrient-dense combination of textures and flavors. The dish is fiber rich from the various vegetables and the added pumpkin seeds. It is a heart healthy option because of the use of olive oil, garlic and seeds. Plus, pumpkin adds beautiful color to the dish and is rich in beta carotene, vitamin C and potassium.”
CREAMY PUMPKIN CAULIFLOWER RISOTTO
Serves 4
INGREDIENTS:
½ cup cashews, raw, soaked in water for 4 hours or more, then drained ½ cup onion, chopped (or frozen) 2 cloves garlic, minced (or frozen cubes) 2 Tbs. sage, chopped 2 Tbs. olive oil ½ cup vegetable broth, plus extra to thin if needed ¾ cup pumpkin purée 1½ lbs. cauliflower rice, frozen (about 5–6 cups) salt, to taste pepper, to taste 2 Tbs. chives, chopped ¼ cup pepitas (pumpkin seeds), raw
DIRECTIONS:
1. Soak cashews for 4 hours or overnight (a “quick” soak would be for one hour in hot water). 2. Chop onion, garlic and sage. 3. In a large sauté pan, sauté onions in olive oil over medium heat until soft and fragrant. Add garlic and sage and sauté an additional minute until fragrant. 4. Add vegetable broth, pumpkin purée and cashews. Bring to a boil, then reduce heat and simmer for 5 minutes. 5. Purée sauce in a blender, adding more broth as needed to thin. Add the sauce back to the pan. Stir in cauliflower rice and simmer until cooked through. 6. Season with salt and pepper to taste. Serve chopped with chives and pumpkin seeds. Source: livingplate.com
PLANT-FORWARD GREEN BEAN CASSEROLE
Serves 8
INGREDIENTS:
½ cup raw cashews 3 white onions ¼ cup pecans, raw, finely chopped 3 Tbs. oat flour 1¾ tsp. salt, divided cooking spray 2 lbs. green beans, fresh, trimmed 1 Tbs. olive oil 3 cloves garlic, minced 1 lb. mushrooms, sliced ¹/8 tsp. nutmeg (a pinch) 1 Tbs. tamari ¼ cup white cooking wine pepper, to taste ½ cup unsweetened almond milk
DIRECTIONS:
1. In a medium bowl, place cashews and cover with hot water. Allow soaking for a minimum of 30 minutes. 2. Preheat oven to 475°F. 3. Thinly slice two onions. In a large bowl, combine sliced onions with chopped pecans, oat flour and ¾ teaspoon salt. Toss to combine. 4. Spread onions in an even layer on a baking sheet with cooking spray or lined with parchment paper. Spray the top of the onions with cooking spray. 5. Bake onions for 20–25 minutes, stirring halfway through, taking care that they do not get too brown. 6. Remove onions from oven. 7. Lower oven temperature to 350°F. 8. Blanch green beans in a small amount of boiling water for about 3–5 minutes. Remove from pot and run under cold water or add ice to stop cooking. Set aside. 9. Heat olive oil in a large skillet over medium heat. Chop remaining onion and add to pan. Cook for about 5 minutes. 10. Add garlic and mushrooms, cooking for another 10 minutes, stirring frequently. 11. Add nutmeg (if using), tamari, wine, 1 teaspoon of salt and pepper. 12. Simmer for about 5 minutes to allow flavors to combine. 13. Meanwhile, blend soaked cashews with almond milk or water in a blender or food processor until smooth and creamy. Set aside. 14. In a large bowl, stir cashew cream and ¼ of the baked onions. Add in green beans. Stir to combine. 15. To prepare, spread vegetable mixture into a large casserole dish. Top with remaining baked onions. 16. Bake at 350°F. for about 20 minutes. 17. If onion topping is already brown, cover with foil for the first 10 minutes of baking. 18. Remove from oven and serve hot. Source: livingplate.com
I like this updated version of the green bean casserole using almond milk instead of a cream-based soup, offering less saturated fats and a dairy-free option for those who need it. The sodium content of the recipe is reduced using tamari instead of soy sauce. It is a delicious and heart-healthy version of the original. Green beans are fiber rich, and contain vitamin C, vitamin K and folic acid.”
