By Kara Mayer Robinson
WebMD Feature
Leave more time for merry-making this season with some easy, savory side dishes to complement the holiday meal. We asked nutritionist Layne Lieberman, RD, how to whip up sides that are fun, festive, and fast.
“Rather than slaving over a hot stove, choose simple, seasonal, and healthy recipes. Use shortcuts when they save time and money. And doctor up prepared foods when it’s worthwhile,” she says.
Here are Lieberman’s favorite holiday sides that do exactly that. They’re made with whole grains and seasonal vegetables, so your guests will leave the table feeling satisfied, not bloated.
Roasted, Hearty Holiday Vegetables
- 2 cups Brussels sprouts, cut into halves
- 1 medium cauliflower, cut into bite-size pieces
- 6 medium carrots, sliced coin size
- 1 pint cherry tomatoes, whole
- 1 ½ tablespoons extra virgin olive oil
- 1 teaspoon oregano
- Salt and freshly ground black pepper to taste
Preheat oven to 400 degrees. Spread out vegetables in a large roasting pan and toss with 1 tablespoon olive oil. Season with oregano, salt, and pepper. Roast for 40 minutes. Before serving, drizzle with ½ tablespoon good-quality extra virgin olive oil and adjust salt and pepper.
Why you’ll love it. “You’ll get delicious, caramelized flavor from the high heat,” Lieberman says. Roasting also maintains nutrients like vitamin A, vitamin C, vitamin K, potassium, and folate.
Make it easier. Buy frozen veggies. Thaw overnight in the refrigerator and strain excess water. This will shorten cooking time to 25-30 minutes.
Creamy Sweet-Potato Custard
- 3 ½ cups cooked sweet potato (2 medium potatoes, steamed and cooled, or a little less than 2 15-ounce cans)
- 2/3 cup pure maple syrup
- 2 eggs plus 4 egg whites, beaten
- 1 cup fat-free milk or almond milk
- 2 teaspoons vanilla extract
- 4 tablespoons cornstarch
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground ginger
Combine all ingredients in blender or food processor until smooth. Spritz a 9-inch, round glass baking dish with nonstick cooking spray. Pour mixture into baking dish. Bake 55-60 minutes or until set. Cool for 1-2 hours. Serve at room temperature or chilled.
Why you’ll love it. “The texture is so nice. It’s that creaminess we love during the holidays,” Lieberman says. Sweet potatoes pack a nutritional punch. They’re high in fiber and loaded with vitamin A, vitamin C, and potassium.
Make it easier. Buy canned sweet potatoes. Drain and rinse before using.
Quinoa Risotto
- 2 teaspoons extra-virgin olive oil
- 1 onion, finely chopped
- 1 cup uncooked quinoa, rinsed with hot water in a mesh strainer
- 2 ½ cups vegetable broth, low sodium
- 2 cups arugula, chopped
- 1 cup shiitake or white-button mushrooms, thinly sliced
- 1 cup fresh or frozen peas (if frozen, thaw)
- 1/2 cup Parmesan cheese, freshly grated
- Freshly ground black pepper to taste
source : 5 Easy Holiday Side Dishes
