Take a look at these alternative side options to make his holiday season happy and healthy. Although every holiday gathering may not be perfect in terms of food options that are available, think about nominating yourself to prepare a nutritious and fiber-rich vegetable option or lower sugar dessert.
Maple Roasted Brussels Sprouts and Butternut Squash
Ingredients:
- 3 medium sweet potatoes chopped into 1/2 inch cubes
- 1 pound Brussels sprouts halved or quartered
- 1 tablespoon olive oil
Maple Mustard Tahini Dressing
- 3 tbsp tahini
- 1 tbsp whole grain mustard *heaping tbsp
- 2 tbsp apple cider vinegar
- 1 tbsp pure maple syrup
- ½ tsp garlic powder
- ½ tsp oregano
- ¼ tsp salt
- ¼ tsp cracked black pepper
- 1-2 tbsp warm water (115-125 degrees) *optional, as desired
Steps:
- Heat oven to 425°F.
- If not purchased pre-cut, halve the butternut squash, peel, and cut into into 1/2 inch pieces and halve or quarter the brussels sprouts, lengthwise.
- Mix Brussels sprouts, squash, and cranberries in a large bowl before drizzling oil and maple syrup over top, and stirring well.
- Place mixture on a large baking dish and season to taste with salt and pepper.If you use a small baking dish or sheet, consider using two or only roasted half the recipe at once. Cooking time will increase and texture may be compromised if you crowd the pan.
- Bake a total 30-35 minutes, stirring occasionally.
Recipe credits: https://kellyjonesnutrition.com/roasted-butternut-squash-brussel-sprouts-cranberries/
Spinach Pomegranate Salad
Ingredients:
- 6 cups or more washed fresh spinach leaves
- Seeds from one pomegranate
- 1 tbsp. Toasted pine nuts
- ½ cup thinly sliced red onion
- 3 oz goat cheese
Dressing:
- 3 oz goat cheese
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp maple syrup
- ½ tsp dry mustard or dijon mustard
- ½ tsp oregano leaves
- Salt and pepper, to taste
Steps:
- In a small bowl/jar combine dressing ingredients and mix.
- In a large bowl place the spinach and drizzle with dressing and toss the salad.
- Top with pomegranate seeds and pine nuts.
Recipe credits: https://www.healthstandnutrition.com/spinach-pomegranate-salad-recipe/
Whipped Sweet Potatoes
Ingredients:
- 4 sweet potatoes (about 8 to 9 oz each)
- 1 1/2 cups plain yogurt, fat-free, Greek-style
- 1/2 tsp vanilla
- 1 tsp Kosher salt
- Cooking spray
- Pecan Crumble Topping
- 1/2 cup oats, whole
- 1/4 cup pecans, toasted, chopped
- 2 T butter, chilled, chopped
- 2 T dark-brown sugar
- 1/2 tsp cinnamon, ground
- 1/8 tsp nutmeg, ground
Steps:
- Preheat oven to 350°F.
- Wash sweet potatoes, pat dry, and place in oven on bottom rack.
- Prepare crumble topping by placing all ingredients in a bowl. Using a fork or the back of a spoon, mash ingredients together until all are well incorporated and hold together in small clusters. Reserve.
- Bake potatoes for approximately 40 to 60 minutes until soft to the touch when pinched. Roasting will allow the sugar in the potato to caramelize naturally. Remove potatoes from oven and allow to cool before removing skins.
- Place warm sweet potato flesh in a mixing bowl. Add yogurt, vanilla, and salt.
- Whip using wire whip attachment on medium speed for about 1 minute. Scrape sides down and turn to high and whip for about 30 seconds until all of the yogurt is incorporated in potatoes.
- Prepare glass or ceramic baking dish (1 1/2 to 2 qt) by covering surface with cooking spray. Scoop potato mixture into prepared baking dish. Sprinkle crumble evenly across top of potatoes. Lightly spray with cooking spray. Place in hot oven at 350˚F for about 40 to 50 minutes to heat potatoes. The topping should be lightly browned. Remove pan from oven and serve.
Serves 8 (1/2-cup serving)
Nutrient Analysis: Calories: 200; Total fat: 6 g; Sat fat: 2 g; Trans fat: 0; Cholesterol: 10 mg; Sodium: 290 mg; Carbohydrate: 30 g; Fiber: 4 g; Sugar: 10; Protein: 8 g
