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Four Healthy Festive Side Dishes



Avocado Orange Chutney Bring a new way to serve guacamole—with a touch of orange marmalade—to the Christmas table. Packed with vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium, avocados can help fight inflammation, improve cholesterol, and lower blood pressure. t.


Ingredients

2 each medium avocados, diced 1 cup red onion, diced 2 Tbsp orange marmalade 1 pinch of salt 1 pinch of pepper

Instructions

1. Gently toss ingredients together in a large bowl, mix, and serve.




Black Bean Stuffing in Butternut Squash Full of iron and fibre, this black bean stuffing is made with an assortment of bell peppers, which provide an excellent source of vitamin C. Pair it with butternut squash and enjoy a robust side dish full of heart-healthy benefits.


Ingredients

2 butternut squash 12 oz black bean stuffing 4 oz guajillo sauce 1 avocado 4 Tbsp pickled red onions 1/4 cup cotija cheese 1 oz radish, thin sliced 1 oz cilantro, chopped

Tofu 12 oz firm tofu 1 tsp garlic granules 1 tsp onion powder 1/8 tsp salt 1/8 tsp pepper

Snap Peas 1 lb snap peas 1 tsp olive oil 1/4 tsp salt 1/4 tsp pepper

Black Bean Stuffing 12 oz black beans, cooked 2 oz yellow bell peppers, diced 2 oz red bell peppers, diced 1 oz red onion, diced 1/2 tsp garlic, minced 1/2 Tbsp olive oil


Instructions


1. Cut butternut squash in half longwise. Using a melon baller, remove seeds. You also want to ensure the cavity is big enough to hold the black bean stuffing.

2. Place butternut squash halves in boiling water for about 10-20 minutes or until a toothpick goes in easily then leave to cool

3. Cut tofu into 4 equal pieces, and season with garlic granules, onion powder, salt, and pepper.

4. Place butternut squash on a lightly oiled sheet pan, cut side up and spoon black bean stuffing into each. Add seasoned tofu to a sheet pan next to the squash. Place in a 175c oven for 10-15 minutes, or until heated through.

5. Cook snap peas in a sauté pan over medium heat with olive oil, and season with salt and pepper.


Black Bean Stuffing 1. Add olive oil to a pot over medium heat.

2. Add diced peppers and onions to the pot and cook for about 5 minutes, or until vegetables soften.

3. Add garlic and cook for one minute more.

4. Add in cooked black beans and stir to combine.

5. Remove from heat and cool.


Note: You can use canned black beans or cook your own. To cook your beans, add to a pot filled with a 4 to 1 ratio of water to dry beans. Bring to a boil and cook until tender. And much like lentils and rice, whatever dry amount of beans you start with, your cooked amount will be roughly double.


To Plate: Add snap peas to the serving plate, with the stuffed chayote squash next to the peas. Sprinkle on cotija cheese, garnish plate with pickled onions, 1/4 sliced avocado, sliced radish, and chopped cilantro. Drizzle on guajillo sauce over top.




Brussels Sprouts and Sweet Potato Hash Brussels sprouts are a cruciferous vegetable rich in vitamins C and K, and include the minerals of iron and potassium. Sweet potatoes, a favorite side dish for the holidays, is a superfood packed with nutrients, including vitamins A, B, C, E, and beta-carotene, as well as choline, potassium, and magnesium. Together they create a savory and sweet dish to accompany any main meal.


Ingredients

9 oz sweet potato 7 oz onion, diced 1.5 Tbsp olive oil 1/4 tsp salt 1/4 tsp pepper 5 oz Brussels sprouts, roasted 1 Tbsp almonds, slivered & toasted 1 tsp balsamic vinegar Note: Brussels sprouts are a cruciferous vegetable rich in vitamins C and K, and include the minerals of iron and potassium. Sweet potatoes are a superfood packed with nutrients, including vitamins A, B, C & E, and beta-carotene, plus choline, potassium, and magnesium.


Instructions

1. Grate sweet potato and onion

2. Add olive oil to a pan over medium-high heat and cook sweet potato and onion until sweet potatoes are tender—season with salt and pepper.

3. Add in roasted Brussels sprouts and cook until warmed through.

4. Split hash between 4 plates, then garnish each plate with toasted almonds and a drizzle of balsamic vinegar.

4. To make the balsamic reduction, place 1 quart of balsamic vinegar in a pot and bring to a boil. Reduce to a simmer and cook until the liquid has reduced by 75 percent to achieve 1 cup's worth.




Classic Cranberry Sauce This timeless festive side dish is full of high nutrients and antioxidants. Considered a superfood, it not only pairs well with your turkey dinner but also complements seafood dishes and post-holiday sandwiches.


Ingredients

12 oz cranberries 17 g orange zest 6 oz orange juice 2 cinnamon sticks 5 star anise 1/3 tsp salt 2 tsp evaporated cane sugar 1.5 cups water Note: Cranberries are high in vitamin C, essential for maintaining your skin, muscles, and bone.

Instructions

1. Combine all ingredients in a medium saucepot. Bring to a boil, then reduce to a simmer.

2. Allow sauce to simmer on low until almost all of the liquid has evaporated. Remove from heat.

3. Remove star anise and cinnamon sticks. Cool.


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