Healthy Cook

Holiday Sides Rx

by Kate Sherwood, December 2013

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Wouldn’t it be great to have a stable of delicious, healthy holiday side dishes? (Not that we’ve got anything against eating green bean casserole once a year.) Here are three that are guaranteed to become “instant classics.”

Cauliflower with Lemon-Pine Nut Dressing

Serves 4 | Total time: 15 minutes.

I always try to buy organic citrus fruit when I’m using the zest.

extra-virgin olive oil
1 Tbs.
pine nuts, chopped
3 Tbs.
cloves garlic, minced
1
lemon zest
1 tsp.
fresh lemon juice, more to taste
1 Tbs.
sprigs flat-leaf parsley, chopped
3 sprigs
cauliflower florets, about 4 cups
1 lb.
kosher salt
¼ tsp.

In a small sauté pan, heat the oil over medium heat. Sauté the pine nuts until just starting to brown, 1-2 minutes. Stir in the garlic and cook 1 minute more. • Remove from the heat and transfer to a large heat-proof bowl. Allow to cool, then mix in the lemon zest, lemon juice, and parsley. • Steam the cauliflower until it’s tender but still has some bite, 3-5 minutes. • Allow the cauliflower to cool slightly, then toss with the dressing. Season with up to ¼ tsp. of salt.

PER SERVING (1 cup)

  • Calories: 100
  • Total Fat: 8 g
  • Sat Fat: 1 g
  • Protein: 3 g
  • Carbohydrates: 7 g
  • Fiber: 3 g
  • Sodium: 150 mg

Broccoli with Balsamic Dressing

Serves 4 | Total time: 15 minutes.

You want to cook the dressing until it’s thick and sticky, close to the consistency of honey.

canola oil
1 Tbs.
large cloves garlic, thinly sliced
3
balsamic vinegar
2 Tbs.
soy sauce
2 tsp.
brown sugar
1 tsp.
broccoli florets, about 4 cups
1 lb.

In a small sauté pan, heat the oil over medium-low heat. Sauté the garlic until light golden, 1-2 minutes. Add the vinegar, soy sauce, and sugar and reduce the heat to low. Simmer, whisking often, until thickened into a syrup, 2-3 minutes. • Steam the broccoli until it’s tender but still bright green, 2-3 minutes. • Drizzle the dressing over the broccoli.

PER SERVING (1 cup)

  • Calories: 80
  • Total Fat: 4 g
  • Sat Fat: 0 g
  • Protein: 4 g
  • Carbohydrates: 9 g
  • Fiber: 3 g
  • Sodium: 120 mg

Brussels Sprouts with Orange Dressing

Serves 4 | Total Time: 15 minutes

Brussels sprouts are best if cooked quickly, so cutting them in quarters or slicing (or even shredding) them is worth the effort.

orange juice
½ cup
orange zest
1 tsp.
canola oil
2 Tbs.
thinly sliced shallots or red onions
1 cup
brussels sprouts, trimmed and sliced
1 lb.
freshly ground black pepper
kosher salt
¼ tsp.

In a small pot, simmer the orange juice until reduced to 2 Tbs. Remove from the heat and mix in the orange zest. • In a medium sauté pan, heat the oil over medium heat. Sauté the shallots until golden brown, 2-3 minutes. • Steam the brussels sprouts until they are tender but still bright green, 3-5 minutes. • Allow the brussels sprouts to cool slightly, then toss with the orange reduction and shallots. Season with pepper and up to ¼ tsp. of salt.

PER SERVING (1 cup)

  • Calories: 150
  • Total Fat: 7 g
  • Sat Fat: 0.5 g
  • Protein: 5 g
  • Carbohydrates: 20 g
  • Fiber: 6 g
  • Sodium: 150 mg

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Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

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