Tempeh and Green Beans by Nicole Vaudrin, RDN

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Tempeh is fermented soy bean cake with a delightfully chewy texture and slightly nutty flavor. It’s a great vegetarian, protein alternative for those that don’t enjoy the texture of tofu and pairs well with green beans.

Ingredients

8 oz block tempeh
1 ½ tsp low sodium soy sauceor Bragg liquid aminos
¼ tsp Celtic sea saltskip if using regular soy sauce
2 tbsp fresh squeezed lemon juice
1 tsp red chili garlic sauce
2 tbsp olive oil
4 cups trimmed green beans
¼ cup low sodium vegetable broth
2 garlic clovesminced

Directions

In a medium bowl, with your hands crumble the block of tempeh.

In a small bowl, mix together soy sauce, salt, and lemon juice – set aside.

In a large wok or skillet, heat oil, over high heat. Add green beans and the broth. Cook 3 minutes, shaking pan and flipping every 30 seconds.

Add tempeh and garlic.

Cook for 3 minutes, gently flipping every 30 seconds to brown tempeh on all sides.

Add sauce and cook 1-2 minutes, shaking often until green beans and tempeh have browned. You want the tempeh brown and the green beans crisp.

Roasted Butternut Squash

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As the holidays begin to near, the side dishes start to appear. This one in particular is super simple to make and tastes delicious. The best part is that butternut squash is low in calories and high in many nutrients.

Ingredients

1 butternut squash peeled, seeded and cut into 1-inch cubes
2 tbsp olive oil
2 cloves garlicminced
salt
black pepper

Directions

Preheat oven to 400 degrees F (200 degrees C).

Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash on a baking sheet.

Roast in the preheated oven until squash is tender and lightly browned, 25 Minutes.

Lemon Asparagus Risotto by Brandon Bolton, RDN

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This is the perfect time of year to make this side dish because it’s a lighter version of a classic risotto and contains asparagus which is a great source of nutrients including fiber, folate and vitamins. Infuse some fresh lemon juice and zest into the dish and bring out the intense brightness and flavors of all ingredients. Grill or bake white fish or chicken on the side for a delicious light and healthy meal.

Ingredients

20 fresh asparagus spearstrimmed
4 cups low-sodium chicken broth
2 tbsp olive oil
1 small oniondiced
1 stalk celerydiced
¼ tsp Celtic sea salt
¼ tsp fresh cracked black pepper
1 clove garlicminced
1 cup arborio rice
½ cup dry white wine
¼ cup freshly grated Parmesan cheese
2 tbsp fresh lemon juice
½ tsp fresh lemon zest

Directions

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add asparagus, cover, and steam until tender, about 5 minutes. Cut asparagus into 1-inch pieces; set aside.

Heat chicken broth in a saucepan over medium heat; keep at a simmer while preparing risotto.

Heat olive oil in a large skillet over medium heat. Cook and stir onion and celery until vegetables are tender, about 5 Minutes. Season with salt and black pepper. Stir in garlic and arborio rice; cook and stir until rice is lightly toasted, about 5 Minutes.

Pour white wine into rice mixture, stirring constantly, until liquid is evaporated, about 5 minutes. Stir chicken broth into rice, one ladleful at a time, allowing liquid to absorb completely before adding more while stirring constantly, about 20 Minutes. Add asparagus and stir.

Remove from heat and mix in Parmesan cheese, lemon juice and lemon zest.

Quinoa and Black Bean Salad

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Whether you are vegetarian or just looking for a healthy meal, we’ve got you covered with this delicious and nutritious Quinoa and Black Bean Salad that’s packed with plenty of protein and fiber to help keep you feeling fuller longer. Easy to make ahead and store in containers for those days you’re on the go.

Ingredients

1 tsp vegetable oil
1 yellow onionchopped
3 cloves garlicchopped
¾ cup quinoa
1 ½ cups vegetable broth
1 tsp ground cumin
¼ tsp cayenne pepper
salt to taste
pepper to taste
1 cup red pepperchopped
1 cup corn kernelsfrozen
30 oz canned black beansrinsed and drained
½ cup fresh parsleyremove stems and chop

Directions

Heat oil in a saucepan over medium heat; cook and stir onion, red pepper and garlic until lightly browned, about 10 Minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 Minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and top with fresh parsley.

Roasted Gnocchi with Asparagus and Tomatoes Tossed in a Lemon Vinaigrette

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The distinctive sweet-tart floral taste of lemons with the natural sweetness of roasted asparagus and tomatoes takes this side dish to a whole new level of flavor. Super easy to make, this gnocchi side dish is perfect with a grilled or baked piece of fish or chicken for a complete meal.

Ingredients

2 lemonsyou can substitute for the juice of 2 parts lemon and 1 part orange
1 lb asparaguscut bottom 2 inches to remove hard woody ends and chop in 2 inch pieces
16 oz package of shelf-stable gnocchi
1 cup thinly sliced shallots
4 tbsp extra-virgin olive oildivided
½ tsp black pepperdivided
¼ tsp sea saltdivided
1 cup cherry tomatoes

Directions

Preheat oven to 450 degrees F.

Slice and seed 1 lemon. Toss in a large bowl with asparagus, gnocchi, shallots, tomatoes, 2 tablespoons oil, 1/4 teaspoon pepper, and 1/8 teaspoon salt. Transfer to a large, rimmed baking sheet.

Roast, stirring once or twice, until the gnocchi are plump and the asparagus are tender. 18-20 Minutes.

Squeeze juice from the remaining lemon. Return the gnocchi mixture to the bowl, toss with the lemon juice, and the remaining 2 tablespoons oil, 1/4 teaspoon pepper and 1/8 teaspoon salt.

Savory Cauliflower Pancakes by Stephanie Olzinski, RDN

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If your looking for something healthy and savory, you’ve got to try these cauliflower pancakes that go great with a cool dollop of low fat plain Greek yogurt on the side. Cauliflower is quickly becoming the star of many dishes which is great because it’s so easy to prepare and absorbs all the flavors you add to it. The best part is that cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins.

Ingredients

2 whole eggs
2 egg whites
2 lbs package frozen caulifloweror 1 fresh head , steamed and drained
2 tbsp whole wheat flour
sea salt
black pepper
2 tbsp extra virgin olive oil

Directions

If using frozen cauliflower, let thaw. Put in colander and squeeze out the liquid. Process eggs and onion in food processor and add cauliflower, flour, and seasonings until finely chopped; do not over process.

Wipe a non-stick frying pan with a paper towel dipped in oil and spray the pan with non-stick cooking spray. Put on low heat, wait until hot and drop batter by tablespoonfuls into pan. Brown on both sides.

Tip for frying: With each new batch, spray the pan with nonstick cooking spray and/or wipe the pan with oil occasionally. These pancakes need to be fried for a long time until they are cooked through, or they will fall apart when flipped.

Notes: You can substitute broccoli or spinach for cauliflower.

Roasted Brussels Sprouts with Cranberries

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Not only are these leafy vegetables in season right now but they’re low in calories and high in many nutrients such as fiber, vitamin K and vitamin C. Did you know that these little cruciferous vegetables may help maintain healthy blood sugar levels? This is likely due to their high fiber content. This recipe is simple to make and is a crowd pleaser!

Ingredients

1 lb Brussels sproutstrimmed and cut in half
2 tbsp olive oil
2 tbsp balsamic vinegar
⅓ cup dried cranberries
¼ tsp black pepper
non-stick cooking spray

Directions

Preheat oven to 400F. Spray a baking sheet with cooking spray.

In a medium bowl, add remaining ingredients and mix well.

Pour Brussels sprouts on baking sheet.

Bake for 25-30 Minutes; toss once during baking.

To plate this dish, grab a large plate that has a lip on the sides so it’s almost a serving bowl. Gently pour everything into the bowl and serve with a nice large spoon on the side.

Notes: If you plan on bringing this to a holiday potluck, make a double batch of this recipe. It’s fun to make holiday themed recipe cards to set alongside the dish so that if anyone loves it and wants to make it at home, all they’ll have to do is grab a recipe card.

Inspired by: <a href="https://www.diabetesfoodhub.org">www.diabetesfoodhub.org</a>

Red Potato Salad

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Perfect for summer and fall gatherings, this healthier take on the classic potato salad packs a protein punch with Greek yogurt. It’s a refreshing and nutritious side dish that’s sure to be a hit at your next pool party. 

Ingredients

8 small red potatoes, diced
4 hard-boiled eggs, sliced
½ cup plain Greek yogurt
1 ½ tsp yellow mustard
¼ cup sweet pickle relish
½ tsp dill
½ cup celery, diced
1 tbsp minced onion
salt and pepper to taste

Directions

Hard boiled eggs — bring eggs to a rolling boil, turn off heat and let simmer for 10 minutes. Transfer to an ice bath for an additional 10 minutes. Peel and slice eggs after cooled.

Cut potatoes and bring to a boil. Cover and simmer for 12-14 minutes. Drain and let cool for 30 minutes.

Combine Greek yogurt, mustard, celery, onion, and sliced hard boiled eggs. Add diced potatoes and combine ingredients.

Add dill, and salt and pepper to taste. Keep in refrigerator for at least 2 hours before serving.

Gluten Free Irish Soda Bread

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Celebrate St. Patrick’s Day with this gluten-free twist on traditional Irish soda bread. Warm it up and serve with a light spread of butter or pair it with Irish stew for a warm and cozy March meal.

Ingredients

3 cups gluten free all-purpose flour
2 tsp xanthum gum
½ tsp salt
¼ cup granulated sugar
1 tsp baking soda
½ tsp baking powder
¼ tsp cream of tartar
⅓ cup buttercubed and cold
1 cup buttermilkmay need to add additional 2 tbsp
⅓ cup dried currantsraisins can be substituted in a pinch
½ tsp caraway seedslightly toasted

Directions

Preheat oven to 350 degrees and line a baking sheet with parchment paper.

Grab a large mixing bowl and sift the flour, salt, sugar, baking soda, baking powder and cream of tartar (this is important to do so your bread is light and fluffy, not heavy and dense).

Blend in the cold butter with a pastry blender until the mixture resembles a course corn meal consistency and you can see the tiny bits of flower coating the butter pieces.

Add the buttermilk and stir in until mixed. Stir in the currants and caraway seeds and blend well. I like to sprinkle the seeds over the entire top of the mixture in the bowl, so they are spread out a bit versus clumped in one spot.

Take the dough out of the bowl and shape into a ball and place on the prepared baking sheet. Take the palm of your hand and slightly flatten the dough into a circle shape leaving a bit of a dome in the center. Cut a cross in the top.

Bake at 350 degrees for about 45-50 Minutes. Cool on a wire rack and serve warm or at room temperature.

STORAGE: Keep in an airtight container for up to 3 days. It can also be sliced and frozen.

NOTES: To get the full flavor of this bread, you should try your best to use the caraway seeds and dried currants. You can, however skip the caraway seeds if you dislike the taste/smell (like licorice) and substitute the currants with dried raisins. This recipe really needs butter, and the real stuff is best! Go for it – I love Kerrygold, it’s all I use in my home. If you don’t have buttermilk, you can use 1 cup milk plus 2 Tbsp. of white vinegar.

Garlic Parmesan Spinach Spaghetti Squash

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Looking for a healthy fun alternative to pasta that the whole family will enjoy? Dress up a spaghetti squash with aromatic garlic and leafy greens topped with a creamy cheese sauce – YUMM! Serve as is or add your favorite protein on the side. I always keep a rotisserie chicken in my refrigerator for meals like this, especially when we are on the run.

Ingredients

1 spaghetti squash
1 tbsp garlicminced
1 tsp olive oil
5 oz fresh spinachchopped
½ cup cream
½ cup parmesan cheesefreshly grated
½ cup mozzarella cheeseshredded
Celtic sea salt and fresh cracked black pepper to taste

Directions

Pre-heat oven to 400 degrees.

Wipe squash off with warm water. Then pierce 5-6 slits with a knife and place in microwave for 3-5 minutes.

Slice squash in half and scoop out seeds.

Place both halves (cut side up) and rub with olive oil. Season with salt and pepper. Turn squash face-down, place on a rimmed baking dish and roast for approximately 40 Minutes or until tender and easily pierces with a fork.

While the squash is roasting, make the sauce.

In a skillet on medium-high heat, drizzle olive oil and add garlic. Add chopped spinach and stir until wilted.

Add cream and parmesan cheese and stir well. Season with salt and pepper and remove from heat.

Once the squash is done roasting, use an oven mitt to turn both sides face up. Take a fork and separate the strands to create the ‘noodle effect.’

Pour sauce over each half and mix with spaghetti strands. Top with mozzarella cheese and bake at 350 degrees for about 20 Minutes. For a golden cheesy topping, flip oven to broil just until the cheese is lightly browned. Enjoy!

NOTES: Feel free to substitute kale or other leafy greens instead of spinach. If this is your whole meal, a serving is equal to one half of squash. If adding a protein, 1 serving is equal to ¼ squash.