Healthy Side Dishes

Last month, we gave you a compilation of on-the-go snacks to help start your healthy New Year’s Resolutions off right. Now, we thought we would tackle the subject of healthy side dishes. These four sides are not only healthy and delicious, but they are also very versatile, complimenting any main dish of your choosing. Additionally, cruciferous vegetables, like several of the ones outlined below, can help lower risk for certain cancers, especially those of the colon, mouth, esophagus and stomach.

Simple Roasted Cauliflower

Servings: 2-4

Ingredients
1 large head cauliflower, cut into florets
8 cloves garlic, rough chopped
1 tablespoon coriander seeds, whole if possible (or use ground)
1 teaspoon caraway seeds (or sub 2 teaspoons cumin seeds, or 2 teaspoons ground cumin)
¾ tsp kosher salt
zest of one lemon
½ -1 cup fresh chopped Italian parsley
3 T olive oil, or enough to coat
pinch chili flakes

Instructions

  1. Pre heat oven to 450 F.
  2. Trim leaves off the cauliflower and cut into small florets.
  3. Place in a bowl and toss with the garlic, coriander seeds, caraway seeds, salt, pepper, chili flakes, lemon zest and olive oil. Toss to coat well.
  4. Place on a parchment-lined baking sheet and roast in oven for 20-25 minutes, or until fork tender and lightly edges are lightly crisp and browned, tossing halfway through.
  5. Place in a serving dish and toss with the fresh chopped Italian parsley right before serving.
  6. Sprinkle with chili flakes if you like. Enjoy!

Credit: Feasting at Home

Grilled Kale Salad with Avocado, Lemon & Parmesan

Servings: 4

Ingredients
2 large bunches kale
1 avocado
1 lemon
1/4 cup olive oil (+ more for tossing kale)
1/2 cup pecans, raw
1/2 cup parmesan, freshly grated
1 tsp garlic powder
Salt + pepper, to taste

Instructions

  1. Heat grill to medium.
  2. Wash kale leaves and pat dry with a towel. Slice avocado and lemon in half.
  3. In a large bowl, toss kale leaves with about 2 Tbsp of olive oil (enough to coat) and salt (as desired).
  4. Place avocado and lemon face-down on the grill and leave them there while you add the kale. Grill pieces of kale 1-2 minutes each side, keeping an eye on them to avoid burning. You want them slightly soft and browned (a little crisp is totally ok/recommended). Work in batches as needed.
  5. Remove kale, avocado, and lemon from grill and set aside on a plate. Let cool.
  6. Meanwhile, heat pan on the stove over medium. Toast pecans for about 5 minutes (stirring frequently), or until they are lightly browned and fragrant. Remove from heat and set aside.
  7. Once kale is cool to touch, tear leaves off hard stems. Add smaller pieces of kale leaves to a serving platter or bowl. Slice avocado and add to salad, along with 1/4 cup olive oil, toasted pecans, freshly grated parmesan, garlic powder, and extra salt + pepper (as desired). Squeeze lemon juice over top, toss well, and enjoy.

Credit: Walder Wellness

Brussels Sprouts with Balsamic Glaze

Servings: 6

Ingredients
3 cups fresh Brussels sprouts (about 12 ounces)
Balsamic Glaze:
1/4 cup balsamic vinegar
1 Tbsp. honey, or to taste
1 tsp. minced garlic
1 tsp. minced peeled fresh ginger
1 tsp. extra-virgin olive oil
1 small tomato, seeded and chopped
Salt and freshly ground black pepper, to taste

Instructions

  1. Remove any yellow leaves from the Brussels sprouts and rinse them thoroughly. Trim the bottoms and with the tip of a knife make an X in each stem and end to help the sprouts cook evenly.
  2. Place a steamer basket inside a pot and add about 2 inches of water. Bring the water to a boil and put the sprouts in the steamer. Cover and steam over high heat for about 10 minutes until the sprouts are bright green and just tender, but still crisp.
  3. While Brussels sprouts are cooking combine vinegar, honey, garlic, ginger, oil, tomato and salt and pepper in a blender and blend just until puréed.
  4. Transfer puréed mixture to a nonstick pot and bring to a boil and then immediately reduce the heat to medium. Cook stirring frequently for about 5 minutes until the sauce is slightly syrupy.
  5. Drizzle the sauce over hot Brussels sprouts and serve immediately.

Credit: American Institute for Cancer Research

Roasted Zucchini with Parmesan & Basil

Servings: 4

Ingredients
2 large zucchinis (can be green or yellow)
1 Tbsp extra virgin olive oil
1/2 tsp garlic powder
1/2 tsp dried basil
1/4 cup Parmigiano-Reggiano, freshly grated (parmesan)
1 handful fresh basil, chopped (to top)
Salt, to taste

Instructions

  1. Preheat oven to 400F. Line a large baking sheet with parchment paper.
  2. Wash and dry zucchini. Remove ends, and then slice zucchini in half. Next, take those halves and slice into quarters, so that you have roughly 3-inch strips of zucchini. Place the zucchini in a large bowl.
  3. Drizzle the zucchini with olive oil, garlic powder, dried basil, and salt. Toss zucchini with a spoon until evenly coated with ingredients.
  4. Spread the zucchini on the lined baking sheet, making sure to leave a bit of space between pieces. Sprinkle the zucchini with freshly grated Parmigiano-Reggiano (parmesan).
  5. Place zucchini in the oven for about 20-minutes. When done, zucchini should be fork-tender, and the cheese should be melted and browned. Remove from heat and let cool for ~5 minutes.
  6. Plate zucchini and top with freshly chopped basil, and extra cheese and seasonings (as desired). Pair with your favorite protein and enjoy!

Credit: Walder Wellness