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Tag: sides

  • Rutabaga and Carrot Hash

    Rutabaga and Carrot Hash

    How to Make Rutabaga and Carrot Hash

    Root vegetables are in season during the colder months and make for great side dishes in the coming holidays too.


    30 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan combine the rutabaga, potatoes, carrots, garlic, bay leaf, salt and pepper to taste, broth and water. Bring to a boil over medium heat, reduce to a simmer, cover, and cook for 30 minutes until tender. Drain the vegetables, reserving 1/2 cup liquid. Remove and discard the bay leaf.

    2. With a potato masher, mas the vegetables with the reserved cooking liquid and the olive oil. Readjust seasonings if necessary and serve.

    Veggie Rich
    Sides
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    rutabaga (peeled, quartered and thinly sliced)
    1 lbs

    baking potatoes (peeled and thinly sliced)
    1/2 lbs

    carrot(s) (peeled and thinly sliced)
    1 1/2

    garlic (peeled)
    5 clove

    bay leaves
    1

    salt and pepper to taste
    1

    low sodium chicken broth (reduced-sodium, low-fat)
    2 cup

    water
    2 cup

    olive oil
    1 tbsp

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Roasted Vegetables

    Roasted Vegetables

    How to Make Roasted Vegetables

    Author Barbara Seelig-Brown says, “Veggies are delicious when roasted. Their flavors are enhanced and the natural sugars are caramelized, which give them a nice crunch. Vary this recipe by using whatever veggies you like or roast one single vegetable at a time. I sometimes roast peeled beets or trimmed Brussels sprouts and even the naysayers always love them!”


    20 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place eggplant in a large bowl. Lightly salt eggplant and let sit for 10 minutes. (This will prevent it from absorbing too much oil.) Add remaining vegetables and toss with olive oil.

    3. Line baking sheet with parchment. Place vegetables on baking sheet. Sprinkle with salt and pepper to taste. Roast to desired doneness, approximately 20–30 minutes. Adjust seasonings to taste.

    4. Place on serving platter and sprinkle with balsamic vinegar. Garnish with fresh herbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      428mg
      9%

    Ingredients

    small eggplant (unpeeled, cut into 1-inch chunks)
    1

    sea salt (fine)
    1/3 tsp

    zucchini (sliced into 1-inch pieces)
    1

    yellow squash (sliced into 1-inch pieces)
    1

    cremini (baby bella) mushrooms
    10 oz

    shallots (peeled and quartered)
    4

    red bell pepper (cut into 1-inch chunks)
    1

    green bell pepper (cut into 1-inch chunks)
    1

    yellow bell pepper (cut into 1-inch chunks)
    1

    garlic (separated and peeled)
    1 clove

    Extra Virgin Olive Oil
    2 tbsp

    pepper (Freshly ground)
    1

    balsamic vinegar (good quality)
    2 tbsp

    herb sprigs (for garnish) (Fresh)
    1

  • Roasted Stuffed Artichokes

    Roasted Stuffed Artichokes

    How to Make Roasted Stuffed Artichokes

    Artichokes are a staple spring veggie. Venture out this season and try these stuffed ’chokes for a healthy side. If you can only find baby (or small) artichokes, use 4 instead of 2 and follow the same procedure.


    10 min prep time


    4servings


    1/2 artichoke

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Add water and lemon juice to a large pot and bring to a boil.
    3. Peel off the first layer of the outer leaves of the artichoke and cut in half lengthwise. Scoop out the hairs in the center (the choke), leaving the flesh of the artichoke intact. Drop into the boiling water for 5 minutes.
    4. Remove the artichokes from the boiling water and place cut side up in a baking dish.
    5. Add the whole wheat bread, garlic, parmesan cheese, parsley, and ground black pepper to a food processor and blend until crumbs. Drizzle in the olive oil while blending to make the stuffing.
    6. Divide the stuffing evenly among each artichoke half, pressing it in to the artichoke.
    7. Place on the middle rack of the oven and bake for 30 minutes or until topping is golden brown.
    Fiber Focused
    Veggie Rich
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 artichoke


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      280mg
      6%

    Ingredients

    water
    6 cup

    lemon juice
    1/4 cup

    fresh artichokes
    2

    whole wheat bread
    2 slice

    garlic
    3 clove

    Parmesan cheese (freshly grated)
    1/4 cup

    fresh parsley (chopped)
    2 tbsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roasted Potatoes, Carrots and Parsnips

    Roasted Potatoes, Carrots and Parsnips

    How to Make Roasted Potatoes, Carrots and Parsnips

    Roasting vegetables is the best way to bring out their natural sweet flavor. It’s easy to do and these three fall veggies make a tasty medley.


    25 min prep time


    20-30 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 450 degrees F. In a large bowl, combine the vegetables with the oil, salt, and herbs. Toss to coat.
    2. Arrange vegetables on two parchment paper-lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
    3. Serve warm or at room temperature.
    Veggie Rich
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      1g

    Ingredients

    large carrots (2-3/4 ounces each, peeled, ends trimmed, sliced on diagonal )
    5

    large parsnips (5-ounces each, peeled, ends trimmed, sliced on diagonal)
    4

    sweet potatoes (5-ounces each, peeled, cut into medium cubes)
    2

    olive oil
    2 tbsp

    Kosher Salt
    1 tsp

    fresh herbs (thyme, oregano, sage, or rosemary)
    2 tbsp

    Freshly ground black pepper, to taste
    1

  • Roasted Plantains And Poblano Pepper With Guava Sauce

    Roasted Plantains And Poblano Pepper With Guava Sauce

    How to Make Roasted Plantains And Poblano Pepper With Guava Sauce


    10 min prep time


    45 min cook time


    8servings


    1 piece plantain and 1 tablespoon sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Cut the tips off the plantains. Insert the tip of a paring knife about 1/2 inch into each plantain and run it from top to bottom. Wrap each plantain in a foil sheet. Roast in oven for 30 minutes, then remove from oven and set aside. Leave oven on.
    3. Wash and dry poblano pepper. Rub avocado oil on the outside of pepper and (carefully) place over a flame or in oven until the outside is charred. Once pepper is charred, place in a bowl and cover until steam loosens the skin. Run pepper under cold water to remove the char, then dice pepper.
    4. In small saucepan add stock, shallots, garlic, poblano pepper, guava, and bring up to a rolling simmer. Cook until a smooth paste forms, about 5 minutes. Add rice vinegar, salt, and pepper, and whisk well to make sure you don’t have any lumps in the sauce. Reduce heat to low and continue cooking for 2 minutes. Pour sauce in blender and purée until sauce is smooth.
    5. Remove foil from plantains and cut each into 4 equal quarters. Carefully split open the plantain along the cut. Add 1 tablespoon guava sauce, top with queso fresco, and garnish with cilantro. Enjoy!
    Latin American
    Holidays & Entertaining
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece plantain and 1 tablespoon sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    plantains
    2 med

    aluminum foil (large enough to wrap plantain)
    2

    poblano chile pepper (cut into 1/4-inch cubes)
    1 med

    avocado oil
    1 tsp

    unsalted chicken stock
    3/4 cup

    shallots (finely chopped)
    1/4 cup

    garlic (peeled and finely chopped)
    1 clove

    guava cubes (1/4-inch cubes)
    1/4 cup

    rice vinegar
    1/4 cup

    Kosher Salt
    1/2 tsp

    black pepper (cracked)
    1 tsp

    queso fresco (crumbled)
    1/2 cup

    cilantro (finely chopped)
    2 tsp

  • Roasted Pepper Salad

    Roasted Pepper Salad

    How to Make Roasted Pepper Salad

    Author Robyn Webb says, “Bell peppers are so tasty when they are raw, so why ever mess with them by roasting them? It’s because fire does something incredibly magical to a pepper-it transforms its flavor and texture into something juicier, sweeter, and more versatile than before it stepped into the flames. Roasted peppers jazz up pasta, eggs, soups, stews, homemade pizza, and many more everyday foods.”


    30 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Brush the peppers with 1 tablespoon of the olive oil and arrange them in a shallow roasting pan. Roast for about 35 minutes or until the pepper skins are evenly darkened, turning them 3 or 4 times. Place the peppers in a bowl, cover with plastic wrap, and leave until they are cool enough to handle.
    2. Working over a bowl to catch the juice, peel the peppers. Cut them in half and discard the cores and seeds (strain out any seeds that fall into the juice), then cut into thick slices.
    3. Measure 1 1/2 tbsp. of the pepper juice into a small bowl (discard the remainder). Add the vinegar and garlic and whisk in the remaining 1 tablespoon of olive oil.
    4. Arrange the peppers on a serving platter or on individual salad plates. Drizzle with dressing and garnish with the olives and basil.
    Veggie Rich
    Comfort Food
    Vegan
    Vegetarian
    Sides
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      380mg
      8%

    Ingredients

    large red peppers
    2

    large orange or yellow bell peppers
    2

    large green peppers
    2

    tablespoons extra virgin olive oil (divided use)
    2 tbsp

    balsamic vinegar
    2 tsp

    small garlic (very finely chopped or crushed)
    1 clove

    black olives (pitted)
    12

    Handful of small fresh basil leaves
    1

  • Roasted Pear Sauce

    Roasted Pear Sauce

    How to Make Roasted Pear Sauce

    Instead of store-bought apple sauce, try simple, homemade pear sauce! Pears have a milder, sweeter flavor than apples. Roasted the pears before blending them into a sauce caramelizes their natural sugars for an even sweeter flavor.


    10 min prep time


    25 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a large bowl, toss the pears with melted butter. Pour the pears into a baking dish and roast, uncovered, for 20 to 25 minutes or until pears are tender, stirring once or twice. Set the cooked pears aside to cool.
    3. Add the pears back to the large bowl; add the honey and lemon juice. Using an immersion blender or stand up blender, blend the pear mixture until almost smooth. Stir in the walnuts.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      1g

    • Potassium
      150mg
      3%

    Ingredients

    large ripe pears (cored and cut in 1-inch pieces)
    3 (about 1 1/2 lbs total)

    butter (melted)
    2 tsp

    honey or 2 packets artificial sweetener
    1 tbsp

    lemon juice
    1 tbsp

    chopped walnuts (toasted)
    1/3 cup