Healthy Recipes - Sides & Snacks

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Grilled Vegetables with Mint, Pistachio Yogurt Dressing

By Rebecca Colvin, MPH, RDN, CSO
Serves 4-6

Ingredients

Method

1. Prepare the Vegetables: Cut the carrots into ¼- to ½-inch-thick long lengthwise slices. Trim off the dry ends of the broccolini.
2. Blanch the Vegetables: Bring a pot of salted water to a boil. Add the carrots and broccolini, cooking until slightly pliable and their color deepens, about 2 to 3 minutes. Remove the vegetables from the boiling water and immediately plunge them into a bowl of ice water to stop the cooking and preserve their color. Drain and lay the vegetables out on a towel to dry.
3. Grill the Vegetables: Preheat the grill to medium to medium-high heat. Toss each type of vegetable with olive oil, salt, and smoked paprika. Grill the vegetables, turning once, for about 5 minutes on each side or until they have good grill marks and are tender. Transfer the grilled vegetables to a serving platter.
4. Prepare the Yogurt, Mint, Pistachio Sauce: In a bowl, mix together the yogurt, pistachios, mint, lemon juice, garlic, salt, and pepper. Set aside until ready to serve.
5. Serve: Drizzle the yogurt sauce over the grilled vegetables or serve it on the side.

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Air Fryer Apple Potato Latkes

By Christina Dominguez, MS, RD, IFNCP

Enjoy this nutrient-dense spin on a traditional potato latke; it is a great appetizer or side dish. Apples contain a prebiotic fiber called pectin. When pectin reaches your colon intact, it promotes the growth of beneficial bacteria in the gut microbiome. Furthermore, apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. With over 7,500 varieties of apples grown worldwide, consider experimenting with different types of apples in this recipe. While this recipe uses an air fryer, it can also be made using a traditional oven - see notes below for instructions.

Ingredients

Method

1. Stir together potatoes, apple, egg yolk, flour, pepper and salt in a large bowl.
2. Lightly coat the air fryer basket with cooking spray.
3. Drop 1/4-cup scoops of potato mixture into the basket. Press gently with a spatula to flatten. Lightly coat tops with cooking spray.
4. Set the air fryer to 400° F.
5. Cook latkes, turning halfway through, until browned on both sides, 8 to 10 minutes.
6. Repeat with remaining potato mixture.
7. Garnish with sliced green onion and serve with low fat plain Greek yogurt.

Notes

If you do not have an air fryer, you can bake the latkes in the oven. Bake at 375° F for 20 minutes, flipping them half way through, or until golden brown on each side. I recommend lining your sheet pan with parchment paper, then spraying with oil to prevent sticking.

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Roasted Brussels Sprouts

By Sarah Washburn, MS, RDN, CSO 

As the holiday season approaches, lean towards some foods that are lower in carbohydrates such as this Brussels sprout recipe. These cute little cabbage-looking vegetables are packed full of nutrients such as fiber, potassium and vitamin C, to name a few. When roasted, Brussels sprouts become aromatic, savory and develop a golden brown color. This is due to the Maillard reaction (where amino acids and natural sugars interact with one another) and the caramelization reaction (where natural sugars break down) which occur when Brussels sprouts are heated.

Ingredients

Method

1. Preheat oven to 400° F.
2. Peel discolored or tough outer leaves and rinse the sprouts under running water. Pat them dry with a paper towel or clean cloth.
3. Trim off any excess stems and cut the sprouts in half lengthwise.
4. Put the sprouts in a mixing bowl and add olive oil, toss well.
5. Grease a rimmed baking sheet with olive oil.
6. Arrange sprouts on the baking sheet, single layer, no piggybacking.
7. Optional: Sprinkle with a little salt.
8. Bake for 15 to 20 minutes, turning the sprouts once halfway through the baking time
9. Optional: Add salt or other seasoning to taste before serving.

• Squeeze of lemon juice
• Drizzle of balsamic vinegar
• 2 tablespoons grated Parmesan cheese
• 1/4 to 1/2 teaspoon red pepper flakes
• 2 tablespoons toasted pine nuts
• 2 tablespoons pomegranate seeds
• 2 tablespoons crumbled feta or goat cheese

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Allergy-Friendly Sunbutter Energy Bites

This tasty, energy-packed snack provides a balance of healthy fats, protein, whole grains and fiber in each bite. It's also kid-friendly and free from the nine most common food allergens.

Ingredients

Method

1. Pulse rolled oats in food processor 10-15 times to chop into finer pieces
2. Add ground flaxseed, sunbutter, and maple syrup to food processor along with the oats. Process for 20-30 seconds until mixture is well combined and starts to form a ball.
3. Remove sunbutter mixture to a bowl. Mix in mini chocolate chips and raisins by hand or by spoon.
4. Allow mixture to sit for 30 minutes, and then scoop into bite-sized portions using a 1.25-inch diameter cookie scoop.
5. Store in an airtight container in the fridge.

Adapted by Pamela Wells, MA, RDN, CSO from Eating Bird Food.

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Vibrant Green Smoothie

What a great way to eat more vegetables, along with a little fruit (the avocado). It's not too sweet. It is packed full of fiber to aid in digestion, B vitamins to support your energy and immune system and phytonutrients to optimize your metabolism. 

Ingredients

Method

Sarah Washburn, MS, RDN, CSO

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Summer Italian Squash

This is a great veggie side dish for when the days start to get warm and you don’t want to spend a lot of time in the kitchen. Serve it with a lean chicken, pork, white fish, or white beans for a light, flavorful dinner that feels like summer.

Prep Time: 5 minutes
Cook Time: 20-25 minutes
Yield: 4 servings

Ingredients

2 medium zucchini, sliced into coins about ¾ inch thick
2 medium yellow squash, sliced into coins about ¾ inch thick
1 - 28 oz can plus 1 - 15 oz can of stewed or diced tomatoes with juices
1 large sweet yellow onion, thinly sliced
3 cloves of garlic sliced
Olive oil
1 1/2 tsp Italian seasoning
Salt and pepper to taste

Method

1. In a large skillet, heat olive oil and add onions and garlic. Cook until you can smell the garlic and the onions are translucent.
2. Add zucchini and yellow squash and continue to cook until the squash starts to soften and the onions are slightly brown on the edges.
3. Add the stewed or diced tomatoes and Italian seasoning. Cook on medium heat until simmering.
4. Cover with a lid and continue cooking for another 20 minutes or until the tomatoes are fully cooked through and slightly sweet and the squashes are fully cooked and easily pierced with a fork. There should still be some tomato juices at the bottom of the pan. If the pan dries out, add some low sodium chicken broth or vegetable broth.
5. Add salt and pepper to your liking and enjoy!

Michele Daniele, RDN

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Quick Sautéed Collard Greens

Winter is the peak season for collard greens. This powerhouse vegetable is packed with nutrients, but some of them (like water-soluble vitamins C and B6) may be lost in the traditional cooking method, which involves a long braise in broth or water. This quick-cook method reduces nutrient loss while still delivering great flavor.

Ingredients

½ tablespoon olive oil
2 tablespoons of minced shallot or red onion
1 clove of garlic, minced
½ teaspoon smoked paprika
1 large bunch of collard greens, de-stemmed and roughly chopped
¼ cup of broth (vegetable, chicken or beef)
Salt and black pepper to taste

Method

1. Heat oil over medium heat in a large skillet. Add onion/shallot and sauté for 2-3 minutes, until softened. Add garlic and smoked paprika and sauté for 1 more minute, until fragrant. Add chopped greens and stir to sauté for another 1-2 minutes, until greens are starting to soften.
2. Add broth to skillet, cover and simmer for 4-5 minutes, until greens are wilted and most of the liquid has evaporated. Your greens should still have a beautiful, deep green color.
3. Season with salt and pepper to taste and serve.

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Giardiniera

Serving Size: ½ cup
Servings per Recipe: about 11

Are you bored with cut up vegetables and hummus as a snack? Try giardiniera, or Italian pickled vegetables! Although traditionally made using a mixture of cauliflower, carrots and bell peppers, this tangy condiment can be adapted to use any mixture of vegetables and even hot peppers such as jalapeno. It’s also a great way to use fresh vegetables that are no longer at peak freshness. Eat them alone, toss on to salads or pair with a handful of nuts for a zesty, crunchy snack.

Ingredients

½ medium head cauliflower, cut into bite sized florets
2 medium carrots, peeled and thinly sliced
2 stalks celery, thinly sliced
1 medium red bell pepper, cut into strips
½ green bell pepper, cut into strips
2 cups white wine vinegar
1 cup water
1 ½ teaspoons salt
1 tablespoon granulated sugar
2 bay leaves
2 tablespoons olive oil
2 teaspoons fennel seeds
1 teaspoon dried oregano

Method

1. Combine vinegar, water, sugar, bay leaf, fennel seeds, oregano and salt in a large saucepan. Bring to a boil.
2. Add cauliflower, celery, carrot and bell peppers. Reduce the heat to a simmer and cook until the vegetables are tender but not fully cooked, about 3-5 minutes. Remove from the heat and let stand for 5 minutes. Reserve 1 cup of the cooking liquid, then drain the vegetables.
3. Transfer the vegetables to a medium bowl. Stir in oil and the reserved cooking liquid. Refrigerate for at least 2 hours (longer will result in more flavor). Stir and serve with a slotted spoon.

Storage: keep the vegetable mixture in an air tight jar or container for up to 2 weeks.

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Chewy No-Bake Granola Bars

Many store bought granola bars are high in sugar and low in fiber -- no better than eating a candy bar! Whether you need a quick snack or wholesome sweet treat, these homemade bars are satisfying and easy to make. Nutritional Bonus: the oatmeal, nuts and seeds give these bars a big dose of fiber, healthy fat and protein to keep you full and energized until your next meal.

Ingredients

1 cup dates (around 12 Medjool dates), pitted
2 tablespoons water
2 cups old fashioned rolled oats
1/2 cup unsweetened almond butter (or other nut or seed butter)
1/4 cup pure maple syrup or honey
1/3 cup dried fruits, chopped
1/3 cup roasted, unsalted, sunflower seeds
1/2 cup sliced or chopped almonds
2 tablespoons chia or hemp seeds
1 teaspoon vanilla extract

1. Cover the bottom and the sides of an 8 inch square pan with parchment paper. Make sure to leave a bit of excess to make it easier to remove the bars from the pan.
2. Add the pitted dates and water to a food processor (or small blender such as Nutri-Bullet) and blend until the dates become a dough-consistency paste.
3. Place the oats, nuts, dry fruits, seeds, vanilla extract, almond butter, and date paste in a large mixing bowl and mix well.
4. Transfer the mixture into the pan, and press it firmly using your hands or something flat like a measuring cup or a spatula.
5. Refrigerate for 1-2 hours or put in the freezer for 30 minutes until set.
6. Remove from the pan using the extra parchment paper hanging from the sides, and slice into 10 bars with a sharp knife.

Adapted from Gathering Dreams

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Arugula Cilantro Chimichurri

Looking for a condiment with cancer fighting benefits? Try this arugula cilantro chimichurri to add a boost of flavor and nutrients to your meal. Arugula—a member of the cruciferous family of vegetables—is good source of antioxidants like lutein and vitamin C. Arugula is also rich in glucosinolates, a cancer-fighting phytochemical that contributes to this green’s pungent, peppery flavor. Cilantro is also a good source of cancer-protective nutrients, like vitamins A, C, and K. This chimichurri has a bright, citrusy flavor with a hint of heat and makes for a delicious addition to chicken, fish, roasted potatoes, or grilled vegetables.

Ingredients

Crudités with Seeded Yogurt Dip

Ingredients

Method

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Creamy-Dreamy Hot Chocolate

Level of Difficulty: Easy

Seasonal hot drinks are expensive and loaded with added sugar and calories. Avoid the added sugars this holiday season by making your own. The caramel-like flavor of Bhari dates complement the richness of cacao and the almond butter adds creaminess. Dates area an ideal sweetener since they have a low glycemic index, meaning do not raise blood sugar as rapidly as cane sugar. You’ll also obtain fiber, magnesium and potassium.

Ingredients

Method

1. To a blender add non-dairy milk, dates, almond butter, cacao powder, salt and cinnamon (if using). Blend until completely smooth.
2. Pour blended ingredients into a medium-sized sauce pot. Heat on medium-low until warm. Note: if you do not have a high powder blender, use a fine mesh strainer to strain the mixture before heating.
3. Remove from heat and stir in vanilla extract.
4. Divide the hot chocolate between two mugs and sip slowly to savor the flavors!

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Baked Rosemary Purple Potato Chips

Ingredients

Method

1. Preheat oven to 425 F.
2. Wash and scrub potatoes well.
3. Use a sharp knife or a mandolin to thinly slice potatoes into 1/8 inch thick rounds.
4. In a bowl, toss the potatoes with oil. Sprinkle salt and rosemary and toss until potato slices are evenly covered.
5. Arrange slices in a single layer on a baking sheet(s).
6. Bake for 22-25 minutes. Each oven is different, flipping the potato slices half-way through the cooking time may help achieve a more even bake and ensure you get perfectly crunchy potato chips.
7. Serve warm or cool with a healthy dip, such as guacamole.

Nutrition Information

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Simply Mushrooms

Serves 4

Ingredients

Method

1. In a large pan, heat the olive oil or butter; add the mushrooms and stir to coat with oil. Cook on low for 2 minutes before adding the garlic. Continue to stir intermittently; mix in the optional wine. The mushrooms will put out a bit of moisture as they cook.
2. Add the salt and pepper, and cook, stirring, until all moisture is evaporated and the mushrooms begin to brown, about 5 minutes.
3. Stir in the parsley and serve.

Variations

• Add squeeze of lemon towards end of cooking.
• Sprinkle with grated asiago or hard cheese of your choice
• Tarragon pairs well with mushrooms – sauté together.
• Toss with toasted walnuts or pine nuts or nuts of your choice.
• For a more filling meal, add in edamame or other beans and sauté together.

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Roasted Asparagus With Prosciutto

Prep Time: 2 min
Cook Time: 10 min
Level of Difficulty: Easy
Makes 4 servings, 2 to 3 pieces per serving

Prosciutto is a special kind of ham that has been seasoned and salt-cured (but not smoked) and air dried. It is usually sold in paper-thin slices.

Ingredients

Method

1. Preheat oven to 400°.
2. Lightly coat a baking pan with the olive oil or spray.
3. Cut prosciutto into 1" x 6" strips. Wrap each piece of asparagus with prosciutto in a "candy cane" fashion, from the base of the stalk up to but not including the tip.
4. Roast until the asparagus is tender, about 8 - 10 minutes.
5. Arrange on a platter and serve at room temperature.

Nutrition at a Glance (per serving)

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Sriracha Cauliflower Buffalo Bites

Serves 4 - 6

This healthier alternative to traditional hot wings is simple to make and perfect on game day or as appetizer at your next barbecue.

Ingredients

• 2 medium heads cauliflower (about 2 pounds)
• ½ cup flour
• ½ cup water
• 2 tsp oil
• 1/2 -2/3 cup sriracha or similar hot sauce
• ¼ cup rice vinegar
• ½ tsp soy sauce or tamari
• Cut up celery and carrot sticks
• Your favorite dipping sauce

Method

1. Pre-heat oven to 450 degrees. Lightly oil baking sheet. Chop up cauliflower into little “trees”, no bigger than your thumb.
2. Wisk water and flour together, being careful to not have lumps. Toss cauliflower into wet flour mixture, ensuring the pieces are evenly coated. Spread out on baking sheet and roast for 15 minutes, turning them half way through the baking process.
3. In a small sauce pan mix oil, sriracha, vinegar, and soy sauce together. Heat on low until just bubbly.
4. In a large bowl, mix warm sauce and roasted cauliflower together. Pour back onto baking sheet and roast for another 5-10 minutes, until warm.
5. Serve warm alongside celery, carrots sticks and your favorite dipping sauce.

Enjoy!

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Roasted Sweet Potato with Chimichurri

Fall is a wonderful time to enjoy chimichurri with roasted sweet potatoes or winter squash. Chimichurri is an uncooked sauce which originated in Argentina and is used both in cooking and as a table condiment traditionally for grilled meat. It is usually made of finely chopped parsley and other green herbs, minced garlic, olive oil, oregano and red wine vinegar. A “red version” contains red pepper and tomato.

You can enhance the nutritional value of chimichurri by mixing it with green leafy vegetables such as broccoli leaves, kale, bok choy and swiss chard. Feel free to add your own seasonings such as cumin, ginger, turmeric and cardamom to make it more interesting and provide additional medicinal benefits.

Ingredients

• 4 sweet potatoes, unpeeled, cut lengthwise into wedges
• 2 tablespoons plus ¼ cup olive or coconut oil
• ½ cup fresh cilantro leaves
• ½ cup fresh parsley
• 2 tablespoons fresh dill
• 1-2 garlic cloves
• 2 tablespoons red wine vinegar
• Salt and fresh ground pepper

Method

1. Heat oven to 425 F.
2. Toss sweet potatoes with 2 tablespoons oil on a large rimmed baking sheet. Roast, turning once until tender, 25-30 minutes.
3. Meanwhile, pulse cilantro, parsley, dill and garlic in a food processor until finely chopped. With motor running, slowly add vinegar and remaining oil and process until blended and smooth.

Serving Ideas

• Spoon Chimichurri onto a serving platter and top with sweet potatoes or toss chimichurri with potatoes and serve.
• Add fresh chopped red onions or peppers for varied texture and taste.

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Strawberry Stuffed Avocado

Ingredients

• 2 avocados, halved and pitted with skins on
• Salt and pepper to taste
• 1 tablespoon chopped fresh basil
• Balsamic vinegar, to drizzle
• Olive oil, to drizzle
• 4 to 8 strawberries, depending on size, hulled and chopped
• 1/4 cup crumbled goat cheese

Method

1. Preheat oven to 400 F.
2. Place avocado halves on a baking sheet. Drizzle avocado with oil and sprinkle with salt and pepper. Bake for 10 minutes.
3. Meanwhile, gently toss together strawberries, basil, cheese and vinegar.
4. Top avocados with strawberry mixture and return to oven to warm through, 3 to 4 minutes.
5. Serve immediately.

Recipe adapted by Sarah Washburn, Oncology Dietitian Nutritionist from pccmarket.com

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Crispy Veggie Fritters

Ingredients

Method

1. Place 4 cups of water, broccoli and carrots in a small saucepan. Bring to a boil. Cook 4 minutes and drain the vegetables.
2. Pat broccoli mixture dry and finely chop.
3. Place veggie mixture and flour in a large bowl; stir to coat. Add grated cheese, salt, onions and egg to broccoli mixture; stir to combine.
4. Heat a large non stick skillet over medium-high heat. Add oil to pan. Spoon 1/4 cup of broccoli mixture into dry measuring cup. Pour mixture into pan and flatten slightly. Cook 4 minutes per side or until golden brown.
5. Combine yogurt and dill in a small bowl. Serve yogurt with veggie fritters and enjoy.

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Flavorful Sautéed Greens

Prep Time:5 min
Cook Time: 10 min
Level of Difficulty: Easy

Leafy greens are power foods that contain beneficial nutrients including magnesium and calcium, iron, vitamins A and C, fiber and protein with few carbohydrates and calories. Choose them more often and experiment with various seasonings that meet your taste preferences.

Ingredients

2 teaspoons olive oil, canola oil, butter or a mixture of butter and oil
1 or 2 cloves garlic, thinly sliced
1 large bunch of leafy greens such as spinach, arugula, beet greens, Swiss chard, kale, collards, escarole, dandelion greens, mustards
Salt and freshly ground pepper
Optional: Additional seasonings

Method

1. Prepare greens by removing tough or woody stems. Wash well but do not dry, and chop roughly.
2. Heat the oil in a wide, heavy skillet. Add the garlic and cook over medium heat until the garlic just starts to color.
3. Add greens, toss well with the oil and garlic, season lightly with salt and pepper, cover pan, and cook until bright green and the greens are wilted and stems are tender. Cooking time will vary. Very tender leafy greens such as spinach, arugula and watercress will be done in just a minute or two. Sturdier ones like kale and collards will take several minutes longer.
4. Add your choice of seasonings, if desired.
   

Variations:

• Add dried red pepper flakes while cooking
• Add 2 or 3 crushed canned or salted anchovy fillets and dried red pepper flakes to the heated oil before adding the greens
• Add freshly grated ginger root while cooking
• Toss the cooked greens with lemon juice and grated nutmeg, cinnamon, allspice or ginger
• Dress cooked greens with a splash of balsamic vinegar, thinly sliced red onions and toasted pine nuts
• Serve greens with peanut sauce made by mixing ¼ cup natural peanut butter, 2 tablespoons water, 1 tablespoon soy sauce
• Serve greens with orange-sesame sauce made by mixing 2 tablespoons orange juice, 1 teaspoon sesame oil, 1 tablespoon rice vinegar; sprinkle with toasted sesame seeds
• Top cooked greens with your choice of toasted nuts (pecans, almonds, walnuts or hazelnuts)

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Lemony Green Beans

Prep Time: 10 min
Cook Time: 12 min
Level of Difficulty: Easy
Makes 4 to 6 servings

Ingredients

1 pound green beans, washed and stemmed, or use frozen beans
1-2 tablespoons olive oil
2 tablespoons lemon juice
Zest from 1 lemon (about 1 teaspoon)
1 teaspoon fresh tarragon, minced, or ½ teaspoon dried tarragon
2 tablespoons toasted walnuts (see below)
Salt or salt substitute to taste
Freshly ground pepper

Method

1. Preheat oven to 400°.
2. Spread 1 tablespoon olive oil inside of a roasting pan. Add the green beans and dried tarragon and roast for 10 to 12 minutes.
3. Transfer beans to a serving bowl. Add 1 tablespoon olive oil, lemon juice and zest. If using fresh tarragon, add it now and mix well.
4. Top with toasted walnuts.
   
   

Three easy methods to toast walnuts:

Toasting nuts takes just a few minutes and it greatly intensifies their flavor. You can toast them in the oven, the toaster oven, on the stove in a skillet or in the microwave oven. It is best to use nuts that are uniform in size. There's no need to oil the pan, but pay attention — nuts can go from perfectly toasted to charred in just moments.

Oven Toasting:
Spread nuts in a single layer on a baking sheet. Cook at 400° for seven to 10 minutes until the nuts start to turn golden and begin to smell toasty; parts of some may still appear raw. Immediately remove them from the pan and place them on paper towels to cool.

Skillet Toasting:
Place nuts in a single layer in a skillet over medium-high heat. Stir or shake them continually for five to seven minutes until they start to turn golden. Remove nuts from the pan as soon as they are done, and spread them on paper towels to cool.

Microwave:
Spread nuts evenly in a flat microwavable dish. For half a cup of nuts, cook on high power for a total of three or four minutes, stirring three times during cooking. One cup of nuts should take about four or five minutes, depending on the oven and the size of the nuts. Microwave-toasted nuts will continue to darken after being removed from the oven. Cool on paper towels.

Nutrition at a Glance (per ¼ recipe)

Calories: 90
Total fat: 6g
Saturated fat: 0.5g
Carbohydrate: 10g
Dietary fiber: 4g
Protein: 3g

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Oven "Fried" Zucchini Sticks

Prep Time: 10 minutes
Cook Time: 15-18 minutes
Level of Difficulty: Easy

Ingredients

Olive Oil
1/2 c. grated parmesean, romano or asiago cheese
1/2 c. panko bread crumbs or *substitute (see below)
1 tbsp. Italian seasoning
1 whole egg or 2 egg whites
1 1/2 lbs. zucchini, cut in half and into 3 inch sticks

Directions

1. Preheat oven to 450 F.
2. Cover a large baking sheet with parchment paper and coat with olive oil.
3. Combine cheese, bread crumbs and seasonings in a bowl.
4. Dip zucchini in eggs and then dip in bread crumb mixture.
5. Place on baking sheet and bake for 10 minutes. Turn the zucchini and bake until golden and tender, about 5-8 more minutes.
6. Serve hot.
   

*You can subsitute 1/2 c. whole wheat flour or almond flour plus 2 tablespoons unrefined corn meal for the bread crumbs.

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Parsley Mint Drizzle

Prep Time: 5 minutes
Cook Time: N/A
Level of Difficulty: Easy

Ingredients

1 cup tightly packed fresh parsley leaves
1/2 cup tightly packed fresh mint leaves
2 tablespoons freshly squeezed lemon juice
1 tablespoon water
1/4 teaspoon salt
1 teaspoon maple syrup
1/4 cup extra virgin olive oil
1 tablespoon water (if desired)

Directions

1. Combine all ingredients in food processor or blender and process until blended. For a thinner drizzle add additional tablespoon of water and process again. You may need to add a pinch of salt.
2. Store in an airtight container in the refrigerator for up to 5 days.

Variation

Substitute cilantro for the parsley.

Adapted from Rebecca Katz - The Longevity Kitchen

Nutritional Information

1 tablespoon contains:
60 calories
7 grams of fat
1 gram of carbohydrate

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Red Cabbage Slaw

Prep Time: 15 minutes
Cook Time: N/A
Level of Difficulty: Easy

The red and purplish pigments in raw cabbage are a source of anthyocyanins which are powerful antioxidants beneficial for our cardiovascular system and our brain. Red cabbage also contains sulfur which is a necessary component of keratin to assist with healthy skin, hair and nails. Additional nutrients in red cabbage include potassium, vitamin C and fiber.

Ingredients

3 cups shredded red cabbage (~ ½ head cabbage)
1 cup grated apple (~ 1 large your choice of apple)
¼ cup finely chopped or grated red or yellow onion (~1/2 med onion)
¼ to ½ cup coarsely chopped walnuts (roasted or raw)
3 Tablespoons dried cranberries
¼ cup apple cider or raspberry vinegar
1 teaspoon mustard
2 tablespoons walnut or olive oil
1 teaspoon honey, sugar or fruit preserves

Method

1. In large bowl, mix together shredded cabbage, apple, onion, walnuts and cranberries.
2. Add in mustard, vinegar, oil and sweetener. Mix well to combine.

Variations

• Add carrots, avocado and kale to make it a salad
• Add yogurt, sour cream, goat cheese or feta cheese for a more filling and creamy slaw
• Other types of nuts: pecans, pistachios, almonds
• Other types of dried fruit: apricots, dates, figs
• Use a mix of green and red cabbage and add carrots
  

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Roasted Potatoes

Ingredients

Method

1. Preheat oven to 425°.
2. Place potatoes in a bowl and toss with the olive oil and chopped rosemary. Arrange in a single layer in a shallow roasting pan or sheet pan and roast until tender when pierced with a fork, 30 to 40 minutes, depending upon the size. Stir the potatoes a few times while cooking so that they brown evenly.
3. Season with salt and pepper. Garnish with rosemary sprigs.

Substitute other root vegetables such as carrots, parsnips or beets for some of the potatoes. Cubes of butternut or other hard winter squash can also be added.

Nutrition at a Glance

Calories: 120
Total fat: 7g
Saturated fat: 1g
Cholesterol: 0mg
Total carbohydrate: 14g
Dietary fiber: 2g
Protein: 1g

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Special Summer Pesto

Prep Time: 10 min
Cook Time: 0 min
Level of Difficulty: Easy
Makes about 2 cups or 4 servings

Ingredients

2 cloves garlic
¼ cup fresh basil leaves
¼ cup parsley
3 cups greens such as spinach, kale, chard or beet greens, roughly chopped
¼ cup grated parmesan cheese
¼ cup pine nuts or chopped walnuts, lightly toasted
¼ teaspoon salt
2 small or 1 medium tomato cut in rough pieces
1 tablespoon olive oil
Optional: ½ cup tofu or mayonnaise

Method

1. Blend all ingredients except the tomatoes in a food processor or blender.
2. Add the tomato pieces and olive oil and process until it is a sauce.
3. Add tofu or mayonnaise and blend well if you want a “creamy” pesto.

Serving Suggestions:

• Most people eat pesto as a sauce for pasta; you can use regular or lower-carbohydrate pastas. Remember to cook your pasta only until it is “al dente.” Try mixing a small portion of tortellini with a big helping of roasted vegetables and a dollop of pesto sauce.
• Mix some pesto with cooked white beans or hummus (Middle Eastern dip made with garbanzo beans and sesame paste).
• Fill raw or pre-cooked bell peppers halves with pesto.
• Toss cooked vegetables with some pesto and wrap in a warm tortilla.
• Serve pesto as a sauce for fish or shrimp. (See Prawns with Pesto Sauce.)
• Use pesto as a spread for a warm sandwich of roasted chicken or vegetables.
• Pesto makes a tasty and colorful sauce for pizza, alone or mixed with tomato sauce.
• Use pesto as a dip with whole grain crackers or cooked or raw vegetables.
  
  

Nutrition at a Glance (per serving)

Calories: 120
Total fat: 10g
Saturated fat: 2g
Total carbohydrate: 4g
Dietary fiber: 2g
Protein: 6g

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Steamed Winter Vegetables with Peanut Sauce

Prep Time: 5 min
Cook Time: 5 min
Level of Difficulty: Easy

Ingredients

Steamed Winter Vegetables
½ pound fresh or frozen broccoli and cauliflower (about 3 cups)

Peanut Sauce
¼ cup creamy peanut butter (see above)
2 tablespoons rice vinegar
1 tablespoon soy sauce
1 clove garlic
¼ to 1/3 cup water
1/8 teaspoon cayenne pepper or red pepper flakes

Optional
¼ to ½ teaspoon grated fresh ginger root

Method

1. If using fresh vegetables, wash and cut into bite-sized pieces of florets and stems. Or, the vegetables can be trimmed and cooked in large clusters. Cook by steaming in a large pot or microwave until the broccoli is a vibrant green and the vegetables are tender. To prevent the vegetables from overcooking and losing the bright green color, place them in a colander and quickly rinse with ice-cold water immediately after cooking.
2. To make sauce, mix all ingredients except water together in a small saucepan. Pour in ¼ cup of water and mix with a wire whisk. Add additional water, if needed, for the desired texture. Heat until warm.
3. Pour sauce over vegetables or serve on the side.

Winter vegetables include the cruciferous vegetables that are known to reduce risk of cancer. Some of the familiar crucifers are broccoli, cabbage, bok choy, kale, collards, cauliflower and brussels sprouts. Spinach is another cool-weather crop and a great source of iron, magnesium, vitamin C and plant sources of vitamin A called carotenoids that are powerful antioxidants. The winter squashes (butternut, acorn, turban, kabocha, kuri and the like) are also good sources of vitamin A, but they are starchy vegetables with 15 grams of carbohydrate per half-cup serving rather than 5 grams like many less-starchy vegetables. For this recipe, you can use any mixture of these winter vegetables.

Peanut sauce is a good way to entice many picky eaters to eat their vegetables, and it's a nice change from traditional cheese or white sauces. Peanut sauce can easily be made into peanut dressing and peanut dip by mixing more liquid such as broth, cooking liquid from vegetables, lemon or lime juice, coconut milk, vinegar, soy sauce and water. The peanut sauce can be stored in the refrigerator for up to two weeks.

Choose peanut butter made from nothing but peanuts, with or without added salt (sometimes labeled “natural”). Peanut butter is best if it does not contain any added sugars and no hydrogenated fats. Lower-fat peanut butter is available, but it contains artificial additives.

Each tablespoon of peanut butter has 94 calories, 4 grams of protein, 3 grams of carbohydrate, 1.5 grams of fiber and 8 grams of fat; only 1.5 grams of that is saturated fat. The fat in peanut butter is a healthier unsaturated plant fat, primarily monounsaturated. Peanut butter also contains significant sources of niacin, a B vitamin, plus vitamin E and magnesium.

Nutrition at a Glance

(per serving)
Calories: 110
Total fat: 8g
Saturated fat: 1.5g
Total carbohydrate: 6g
Dietary fiber: 2g
Protein: 6g

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Pumpkin Seed Hummus

Level of Difficulty: Easy

Ingredients

2 cups pumpkin seeds, toasted
2 large garlic cloves
2 tablespoons Dijon mustard
½ cup rice vinegar
¾ cup olive oil
¼ cup hot water, or more if necessary
Kosher salt and freshly ground black pepper

Raw sliced vegetables for dipping
Zucchini
Celery
Belgian endives
Fennel bulbs

Method

1. Put the pumpkin seeds and garlic in the bowl of a food processor or in a blender and pulse until uniformly ground, scraping down the sides as necessary. The mixture will be rough and sandy looking.
2. Add the mustard and vinegar and pulse to combine. With the motor running, slowly drizzle in the oil, stopping to scrape down the sides of the bowl. Drizzle in the hot water, processing until it is the consistency of thick hummus. Season to taste with salt and pepper. Transfer to a small serving bowl.
3. Serve with a variety of sliced vegetables for dipping

Adapted from Saladish, by Ilene Rosen