Healthy Side Dish recipes tο hеƖр уου along wіth уουr healthier diet food рƖаn. Remember my fat burning blog tips tο eat 5 tο 6 smaller meals each day аnԁ drink plenty οf ice сοƖԁ water wіth each meal аnԁ between meals. Eating smaller meals аnԁ smaller рοrtіοnѕ along wіth proper exercise wіƖƖ increase уουr ability to burn fаt quickly аnԁ keeping the extra weight οff permanently!
SIDE DISHES
Broccoli with Tomato Sauce
3 tablespoons cold pressed olive oil
1 onion or 3 cloves garlic, chopped
3 cloves garlic, chopped
1 large head of broccoli tips
2 (15 oz.) cans tomato puree
1 tablespoon fructose
1 teaspoon oregano
1 teaspoon parsley
1/2 teaspoon sea salt
1/8 teaspoon black pepper
1 basil leaf
Sauté garlic in oil. Add onions and brown. Put all ingredients together in a 6-quart pot. Simmer 30 minutes Serve over brown rice.
Stuffed Mushrooms
18 large mushrooms
1 tablespoon olive oil
1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated
pepper to taste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano
Preheat the oven to 350 degrees. Clean mushrooms and wipe dry.
Remove stems and chop fine. Heat oil in a skillet over medium high
heat and saute chopped mushroom stems, onions, garlic and walnuts
until onion is tender. Remove from heat.
Stir in shredded wheat, cheese, basil, parsley, oregano, and pepper.
Stuff mushroom caps, packing mixture firmly. Arrange mushrooms in a
shallow baking dish and sprinkle tops with paprika.
Bake 20 to 25 minutes or until mushrooms are tender.
Healthy Sesame Ginger Noodles
Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini
Dressing: Puree all dressing ingredients in blender until smooth.
Combine veggies in large bowl. Cook pasta according to directions;
drain and rinse. Add to bowl with veggies. Toss with dressing.
Potato Gnocchi with Sage Cream
2 cups whole milk
1 teaspoon dried sage leaves
1 cup chopped onion
2−3 teaspoons margarine
4 cups small broccoflower, or broccoli, florets
1/2 cup water, divided
1 package (16 ounces) potato gnocchi, cooked, warm
2 tablespoons all−purpose flour
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Shredded Parmesan cheese, for garnish
Heat milk and sage leaves to boiling in medium saucepan; reduce
heat and simmer 10 minutes.
Saute onion in margarine in large skillet 2 to 3 minutes; add
broccoflower and 1/4 cup water and heat to boiling. Reduce heat
and simmer, covered, until broccoflower is tender and water gone,
5 to 8 minutes.
While vegetables are cooking, cook gnocchi according to package
directions; add to vegetables in skillet.
Heat milk and sage mixture to boiling. Mix flour, nutmeg, and
remaining 1/4 cup water; whisk into milk. Boil, whisking constantly,
until thickened, about 1 minute. Pour sauce over vegetables and
gnocchi in skillet and season to taste with salt and pepper. Spoon
into serving bowl; sprinkle with Parmesan cheese.
Healthy Brown Rice with Onions and Peppers
5 cups of water
2 cups brown rice
1/2 cup wild rice
1 onion or 3 cloves garlic, chopped
1 green pepper, chopped
1 teaspoon parsley
1 teaspoon basil
1 teaspoon oregano
1/2 teaspoon sea salt
1/8 teaspoon black pepper
2 tablespoons cold pressed olive oil
Place all ingredients except oil in a 6-quart pot and bring to a boil. Reduce heat, cover and simmer for 45 minutes. Stir every 5-10 minutes. When mixture is cooked, remove from heat and add oil.
Curried Cauliflower
1 whole medium onion, chopped
3 garlic cloves, minced
1/2−1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2−ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro
Grease the bottom of large saucepan with non−stick spray. Heat the pan
over moderately−high heat for a few minutes. Add the onions and cook for
3−4 minutes stirring frequently. Add the garlic, serrano chile, and
curry powder. Cook for a minute longer. Add the tomatoes and cauliflower.
Stir to combine and blend the seasonings. Cover, reduce heat, and simmer
for 15−20 minutes until the cauliflower is very tender. Season with salt
and pepper to taste. Serve this healthy side dish garnished with chopped cilantro.
Brown Rice and Grain Medley
5 cups of water
1 cup brown rice
1/2 cup wild rice
1/2 cup lentils
1/4 cup millet
1/4 cup amaranth
2 cups fresh vegetables, cut up (optional)
1/2 onion or 2 cloves garlic, chopped (optional)
Place ingredients in a 6-quart pot and bring to a boil. Cover and simmer for 45 minutes. Stir every 5-10 minutes. Stir frequently or the mixture will stick to the bottom. Serve this healthy side dish garnished with fresh parsley.
Potato Pancakes
4 tablespoons cold pressed olive oil
4 Potatoes (1-1/2 pounds)
2-1/2 cups water
1 onion or 3 cloves garlic, chopped
1-1/2 cups wheat/gluten-free pancake mix
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Wash the potatoes and wrap them loosely in waxed paper. Bake in a microwave oven for 11 minutes. Place potatoes in a large bowl and mash with a potato masher. Add liquid ingredients and beat mixture. Add the remaining ingredients and mix well. Heat skillet (medium-high). Place a small amount of oil on the skillet and distribute evenly. Add mixture and cook until small holes begin to show. Flip over and cook other side.
Falafel
1/4 cup cold pressed sunflower oil
15 oz can garbanzo beans, do not drain
6 cloves garlic, chopped
1 tablespoon sesame tahini
3/4 cup brown rice flour
1 teaspoon xantham gum
1/2 teaspoon agar agar
1/2 teaspoon baking powder (non-aluminum)
1 tablespoon basil
1/2 teaspoon black pepper
1/2 teaspoon curry
1 tablespoon parsley
1/2 teaspoon sea salt
dash of cayenne (optional)
Place garbanzo beans with water, and garlic into blender and finely chop. Mix all the remaining ingredients in a mixing bowel except the oil. Place oil into sauté’ pan and heat at medium temperature. Place about a 2 tablespoons of mixture or use a small ice cream scoop, into hot oil and cook until golden brown. Remove from oil and place on paper towels to drain. Serve separately or on a bed of spinach or lettuce or rice. Serve this healthy side dish topped with tahini sauce.
Mushrooms and Onions in Garlic & Oil
3 tablespoons cold pressed olive oil
1 onion or 3 cloves garlic, chopped
1 clove or more garlic, chopped
1 pound shitaki or portabello mushrooms, sliced
1 teaspoon parsley
1 teaspoon oregano
1 teaspoon basil
1 tablespoon lemon juice
1/2 teaspoon sea salt
1/8 teaspoon black pepper
Heat oil in a skillet. Add onions, and mushrooms. Sauté until mushrooms and onions are brown. Add remaining ingredients and sauté another 10 minutes.
Potato Salad
6 medium potatoes
1/2 cup eggless mayonnaise
1/4 cup water
2 tablespoons cold pressed olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 teaspoons parsley
1-2 teaspoons chives
Steam potatoes or bake potatoes in a microwave oven for 12 minutes. Refrigerate potatoes until cold. In a large bowel, mix the remaining ingredients. Slide or dice potatoes. Do not remove skin from the potatoes. Add the cold potatoes and mix again. Serve this healthy side dish garnished with paprika and fresh chopped parsley.
German Potato Salad
1 Pkg. frozen vegetarian bacon, thawed and chopped
1 tablespoon flour
1/4 cup of sugar
1/3 cup of white vinegar
2/3 cup of hot water
2 pounds of white potatoes, boiled for 25 minutes, covered
until just tender
8 to 10 green onions, finely chopped (1 cup)
1/2 teaspoon of salt
1/8 teaspoon ground black pepper
In a non−stick skillet cook bacon over low heat, stirring
constantly for about 8 minutes or until crispy.
Add flour and stir for about one minute. Combine sugar, vinegar,
hot water and add to bacon mixture. Cook, stirring constantly,
until sauce thickens.
Drain potatoes well, cool, peel and slice. Add to the sauce
along with the onion, salt and pepper. Serve this healthy side dish warm or chilled.
Roasted Potatoes and Onions
8 potatoes, 3/4 inch diced
3 onions or 6 cloves garlic, chopped
1/4 cup cold pressed olive oil
1-2 cups of water
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon parsley
1 teaspoon rosemary
1/2 teaspoon salt
Preheat oven to 400o F.
Place diced potatoes and onions in a 9 x 12 x 2 pyrex baking dish. Pour olive oil over top. Mix the remaining ingredients. Pour water over the top of the potatoes and onions. Bake in the oven for about 1-1/2 hours. Stir with wooden spoon every 15 minutes.
Bulgar Wheat and Fruit Stuffing
1 1/4 cup bulgar wheat
1/2 cup apple juice
1/4 cup dried apples
10 dried apricots
1/4 cup raisins
1 8−ounce package seasoned bread stuffing
1/4 cup toasted pine nuts or pecans
1/2 to 3/4 cups fat−free and low sodium chicken broth
Salt and pepper for seasoning
Bring 2 quarts of salted water to a boil. Add the bulgar wheat, bring
back to a boil. Lower heat just enough so that the pot doesn’t spill
over and cook for 15 minutes.
While the bulgar is cooking, pour the apple juice into a micro−safe
measuring cup. Chop the apples and apricots. Add the apples, apricots
and raisins to the apple juice stirring to combine. Microwave at full
power for 1 minute and set aside.
Drain the bulgar wheat and return to the pot. Stir in the bread
stuffing, apples, apricots, raisins and pine nuts. Stir in just enough
chicken broth to moisten the bread. Season to taste with salt and
pepper. Heat in the microwave for 3−4 minutes. The stuffing can be
made 2 days ahead and stored in the refrigerator.
Roasted Asparagus
2 lbs. fresh asparagus
1 Tbsp. olive oil
coarse sea salt
lemon wedges
Preheat the oven to 450ºF (227ºC). Snap or cut off the fibrous ends of the asparagus
and discard. Place the asparagus in a bowl and toss with the olive oil. Spread it out in a
single layer onto a thick, rimmed baking sheet. Roast the asparagus, shaking the pan
occasionally, until tender and browned, about 10-15 minutes. Sprinkle with the salt.
Transfer to a heated platter and serve this healthy side dish garnished with the lemon wedges.
Roasted Cauliflower With Garlic
6 Pound cauliflower (3 heads), cut into 2?inch?wide florets
1/2 cup olive oil
4 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
Preheat oven to 425F. Toss cauliflower with oil, garlic, salt, and pepper in
a large bowl. Spread evenly in 2 shallow baking pans and roast in upper and
lower thirds of oven, stirring occasionally, until golden, 25 to 30 minutes.
Healthy Ratatouille
3 Tbsp olive oil
2 cloves garlic, minced
2 red peppers, chopped
1 red onion, chopped
1 eggplant, cut into 1 inch cubes
2 c sliced zucchini
2 c diced tomatoes
1 tsp oregano
2 tsp basil
In a large skillet, sauté garlic and onion in olive oil until slightly tender.
Add eggplant and red peppers and sauté for a few more minutes.
Add remaining ingredients and cook over low heat, covered, about 10
minutes or until vegetables are tender.
Spaghetti Squash Parmesan
1 spaghetti squash, quartered
1 cup water
1 1/2 cup shredded zucchini
1/2 cup diced tomato
1/3 cup sliced green onions
4 tbsp. grated low fat Parmesan cheese
1 tbsp. lemon juice
1 tsp. basil
1/4 tsp. fres dill
1/4 tsp. ground black pepper
Place the squash, cut side up, in a Dutch oven. Add the water. Cover and bring
to a boil. Reduce the heat and simmer for 13 to 17 minutes, or until squash fibers
pull apart easily with a fork. Remove the squash from the pan and drain well.
Scoop out and discard the seeds. Using 2 forks, fluff the flesh into strands.
In a steamer basket over simmering water, steam the zucchini, covered, for 3
minutes; remove from the heat. Discard thecooking liquid from the Dutch oven
and dry the pan well. Add the squash, zucchini, tomatoes, and green onions to
thepan. Stir in the Parmesan, lemon juice, basil, fill, and pepper. Toss well to
coat with sauce. Cook 1 minute over medium high heat to heat through.
Healthy Roasted Green Beans
2 pounds green beans
5 garlic cloves, crushed
1 tsp. olive oil
1/2 tsp. sea salt
3 tbsp. balsamic vinegar
Toss green beans, garlic, olive oil, and salt in baking dish, and roast in a 350
degree F (175 degree C) oven (no need to preheat oven) for 40 minutes. Before
serving, toss with balsamic vinegar.
Savory Cheese Spinach
1/2 cup grated gruyere cheese
1/2 cup ricotta cheese
1/4 cup crumbled gorgonzola or blue cheese
2 Tbsp. freshly grated Parmesan cheese
2 Tbsp. chopped fresh dill
1 large egg yolk
2 Tbsp. extra-virgin olive oil
2 10 oz. packages of fresh spinach, coarsely chopped.
Preheat the broiler to medium. Lightly butter 11-by 7-by 2-inch baking dish. Mix the
cheeses, dill and egg yolk in a large bowl. Heat oil in a large pot over medium-high heat,
and then add the garlic. Stir for a minute until fragrant. Pour into the prepared baking
dish. Add the spinach to the pot and sauté until wilted. Transfer spinach to strainer;
drain well. Pour over the garlic in the baking dish. Toss to coat with the oil and spread
out evenly. Serve this healthy side dish sprinkled with low fat cheese.
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I hope you enjoy these Healthy Side Dish recipes!
