Healthy Holiday Side Dishes

The Holidays used to mean white mashed potatoes and gravy, green bean casserole (made with the popular soup that contains MSG), and vegetables drenched in salt and butter. So, how can we still enjoy these comforting dishes that speak "holiday" to us in a healthier way?"

Check out these recipes and try out a few this Holiday Season!

Orange and Thyme Mashed Sweet Potatoes(serves 4-6)

This recipe can be prepared a day ahead of time and reheated prior to your meal.

 

Ingredients:

•  4-6 medium **sweet potatoes, washed
•  1 Tbsp grated orange zest
• 1/4 cup FRESH squeezed orange juice
• 1 tsp fresh organic thyme, minced

**see note below about sweet potatoes

 

Directions:

1. Preheat oven to 375 degrees.
2. Prepare a baking sheet by covering it with foil.
3. Using a fork or knife, poke several holes in each potato and place it on the baking sheet. 
4. Place the potatoes in the oven and set your timer for 1 hour. They should be very soft at the slightest touch. (You may microwave them if you have a limited amount of time or a full oven)
5. When potatoes are done, remove them from the oven and allow them to cool about 10 minutes.
6. Cut a long slit in each potato and using a tablespoon, scoop out the flesh and place it in a serving bowl. It should be very soft and smash easily.
7. Add the orange zest, juice and thyme to the potatoes and mix well. 

A Note about Sweet Potatoes: The terms "sweet potato" and yam are often used interchangeably in conversation and in cooking, but they are truly two different vegetables. Sweet potatoes are available (locally) in two different types. The first has a light yellow, thin skin and a pale yellow flesh - this one is not sweet and has a dry, crumbly texture similar to white baking potatoes.  The second is the darker-skinned variety which are often mistaken for yams. It has a thicker, dark orange to reddish colored skin and a bright orange flesh that has a sweet flavor and moist in texture. You will want the latter for this recipe.

"Healthier" Green Bean Casserole(serves 6)

Nothing says "holidays" like good ol' green bean casserole! I can't remember a Christmas or Thanksgiving table without it when I was growing up. Unfortunately, one of its main ingredients contains MSG which I can do without.  Here is a version minus the canned soup that I think you'll find very similar if not better in taste to the old favorite.

Ingredients:

• 1 Tbsp extra virgin olive oil + 1 Tbsp unsalted organic butter
• 1/2 cup diced yellow onion
• 8 ounces white button mushrooms, diced
• 1 tsp kosher salt
• 1 tsp granulated garlic powder
• 1/2 tsp dried thyme (or 1 tsp fresh)
• 1/2 tsp freshly ground black pepper
• 1/3 cup whole wheat flour
• 1 cup heavy cream + 1/2 cup 1% milk
• 3 Tbsp dry sherry (use REAL sherry - not cooking sherry!)
• 1 pound frozen green beans (about 4 cups)
• 1/3 cup plain Greek style low fat or fat free yogurt
• 3 Tbsp buttermilk powder
• 1 can Trader Joe's French Fried Onions (optional) or Parmesan cheese (see note below)

Directions:

1. Preheat your oven to 400 degrees.
2. Prepare a 9X13 baking dish by brushing or spraying it with olive oil (not included in ingredient list)
3. Heat the olive oil and butter in a large skillet over medium-high heat. Add the onion and cook, stirring often until softened - about 5 minutes.
4. Stir in the mushrooms, salt, thyme and pepper. Cook, stirring often, until the juices from the mushrooms has evaporated - about 3-5 minutes.
5. Sprinkle the mixture with the flour and stir to coat. Add cream, milk and sherry. Bring to a simmer, stirring frequently.
6. Add green beans - return to a simmer and cook until the green beans are heated through. REMOVE from the heat.
7. Stir in the Greek yogurt and buttermilk powder.
8. If you are using the French fried onions, stir in half of them now.
9. Pour the mixture into your prepared baking dish.
10. Bake until bubbling, about 20 minutes. **If using the French fried onions, bake 15 minutes - pull out and spread the remaining onions on top - return to the oven for 5 minutes or until onions on top are golden brown - be careful not to burn.
11. Allow the dish to cool slightly prior to serving.

Note: If you would like some sort of topping but cannot get or don't like the French fried onions, sprinkle the casserole with some shredded Parmesan cheese!

 Roasted Root Vegetables(serves 6-8)

Somehow, no one thinks to use inexpensive root veggies like rutabegas and turnips as side dishes. Roasting these not-so-popular vegetables brings out their natural sweetness. 

 

Ingredients:

Peel the following and cut into approximately 1 inch cubes;

• 1 large sweet potato (the yellow fleshed one)
• 1 large rutabega
• 2 medium turnips
• 2 parsnips
• 2 large carrots
• 1 small butternut squash

• 12 whole garlic cloves, peeled
• 1 medium sweet or red onion, peeled and cut into large chunks
• 1/4 cup extra virgin olive oil
• 1/4 cup agave nectar
• 1 tsp kosher salt
• freshly ground black pepper to your liking
• 2 tsp dried thyme (crushed) or 4 tsp fresh

Directions:

1. Preheat your oven to 400 degrees.
2. Place prepared vegetables, onions and garlic into a large, 2 inch deep baking pan/dish.
3. Pour olive oil and agave over the mixture. Sprinkle with salt, pepper and thyme. Using a large mixing spoon, toss all the veggies to coat.
4. Place the baking pan into the oven and roast for 1 hour or until the vegetables are soft and caramelized. Stir at least once during roasting.
5. Serve hot and enjoy!

Holiday Cookies: A Recipe and Tips for Success

Tis the season...for baking!  

But how can you enjoy the plethora of holiday goodies 

without adding a few inches to your waistline?  

A few simple substitutes can help cut some fat and 

calories out of some of your recipes.

My mom has always loved pecan pie...but who needs all of that sugar and corn syrup?

Here is an alternative...Pecan Date Bars. These cake-like bars taste just like good ol' fashioned pecan pie, without all the guilt! (Remember...they're still sweets, so watch your portions)

Pecan Date Bars

Ingredients:

• 1 cup whole wheat pastry flour
• 1 tsp baking powder
• 1/2 tsp kosher salt
• 1/2 cup organic unsalted butter, at room temperature
• 2 cups packed light brown sugar (gotta have it - it doesn't taste the same without it)
• 3 large eggs (organic, free range) room temperature
• 1 tsp vanilla
• 1 tsp ground cinnamon
• 1 tsp freshly grated nutmeg
• 3 cups finely chopped pecans
• 1 cup golden raisins
• 1 cup finely chopped dates (pitted)

Directions:

1. Preheat your oven to 300 degrees.
2. Cover a large baking sheet with cooking spray and then with a sheet of parchment paper so that the parchment hangs over the sides. (the spray will help the paper adhere to the pan)
3. Sift the flour, baking powder and salt together and set aside.
4. Cream the butter and light brown sugar together with an electric mixer.
5. Add eggs one at a time to the butter/sugar mixture - beat well.
6. Add the vanilla. Beat until creamy.
7. Add HALF of the flour mixture and stir well until combined.
8. Add the cinnamon and nutmeg - stir in completely.
9. Take the left over half of the flour mixture and add the pecans, raisins and dates to it - toss to coat, then stir it into the mixing bowl until just combined - do not over mix!
10. Spread the batter evenly into the prepared baking sheet using a spatula.
11. Bake for 40 minutes. Remove the pan from the oven - carefully lift the sides of the parchment being careful not to bend the bars - place it on a cooling rack.
12. Cool for at least 45 minutes. Cut into squares and enjoy!

Adapted from the Original Recipe from Eating Well

Some people say they hate baking because it has to be so precise. I often hear, "I'm a cook, not a baker!"  But, you can be both. Yes, baking is pretty much an exact science, but there are some little tips and tricks that you can use to make it a little easier on you. 

Here are a few cookie baking tips I live by!

• Always preheat your oven - allow the oven to sit at the desired temperature for 15 minutes before opening the door to place your pan in to bake.
• Have parchment paper on hand at all times - it can be your best friend..it minimizes extra fat additives, prevents sticking and provides you with easy clean up.
• Always bring butter and eggs to room temperature before using them to bake with - it gives your cakes and cookies "lift". If you need to do this quickly...cut the butter into tablespoons and immerse eggs into lukewarm water...15 minutes, they're ready to go!
• If you're adding nuts or fruit to a batter, toss them in a bit of flour first. The flour will help to keep them suspended in the batter so they are more evenly distributed and don't sink to the bottom.
• Measure your ingredients accurately!
• Don't work your dough too much - your cookies will be tough and dry due to overproduction of gluten from the flour.
• If your cookies are supposed to be chewy, underbake them just slightly...they should "droop" over the edge of your spatula.
• Use chilled dough and place the dough on a cool baking sheet to avoid overly crisp edges on cookies.
• Store your "chewy" cookies with a piece of bread in a resealable bag at room temperature to keep them from turning dry and brittle.

Wishing everyone a Very Merry Christmas

and

A Happy New Year!