Thanksgiving Recipes and Meal-Planning Tips: Vegetable Sides

These are absolutely the most delicious mashed potatoes and they’re nearly fat free! The garlic in this recipe adds flavor and many health benefits. Garlic contains two main medicinal compounds—allicin and diallyl sulphides—which can help boost the immune system and fight off cancer

3 garlic cloves
1 parsnip, peeled
2 large russet potatoes, peeled
3/4 cup water
1/2 cup unsweetened soy- or other non-dairy milk
1/2 teaspoon salt, to taste
1/8 teaspoon black pepper, to taste

Spread garlic in a medium pot. Cut parsnip into 1-inch chunks and place over garlic. Cut potatoes into 1-inch chunks and spread over parsnips. Add water. Bring to a low simmer. Cover pan, reduce heat to low, and cook until tender when pierced with a knife, about 25 minutes. Check occasionally, adding extra water a tablespoon at at time if pot becomes dry.

Mash with a potato masher or fork, then stir in enough non-dairy milk to obtain a creamy consistency. Add salt and black pepper. 

Recipe by Jennifer Raymond, M.S., R.D.

Wonderful Winter Squash
Makes 4 1-cup servings

Winter squash is available throughout the year in most places. If you've never tried a butternut, kabocha, or delicata squash, you're in for a real treat. They can be steamed or baked, or prepared as described below.

1 winter squash
1/2 cup water
1 tablespoon reduced-sodium soy sauce
2 tablespoons maple syrup

Peel squash, cut in half and remove seeds. Cut squash into 1/2-inch cubes (you should have about 4 cups).

Place into a large pot with water. Add soy sauce and maple syrup. Cover and simmer over medium heat, stirring occasionally, until squash is tender when pierced with a fork, 15 to 20 minutes.

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

This richly flavored pilaf may be served as a side dish or used as a stuffing.

¼ cup water
1 onion, chopped
1/2 pound mushrooms, chopped (about 2 1/2 cups)
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1/2 cup dry white wine, divided (2 tablespoons plus 6 tablespoons)
1 cup dry long-grain brown rice (preferably basmati or jasmine)
2–3 cups boiling water or vegetable broth, divided

Heat water in a large pot. Add onion, mushrooms, thyme, salt, and black pepper. Cook over medium heat, stirring often, until onion is soft and mushrooms are browned, about 5 minutes.

Add garlic and 2 tablespoons wine. Cook 1 minute, stirring constantly.
           
Add rice, 2 cups boiling water or broth, and remaining 6 tablespoons wine. Stir to mix, then cover and cook over low heat, checking pan occasionally during cooking. Add small amounts of remaining water or broth if needed to prevent sticking. Pilaf is done when rice is tender to the bite, about 60 minutes.

Recipe by Jennifer Raymond, M.S., R.D.

This recipe contains pectin, a soluble fiber found in fruits and vegetables, which can help kill prostate cancer cells. Apples, peaches, and citrus fruit are the most concentrated sources of pectin. This sweet low-fat recipe makes an excellent side dish or dessert and is an opportunity to boost your immune system and cancer-fighting capacity over the holiday season.

4 yams or sweet potatoes, peeled
1 large green apple, peeled and chopped
1 cup fresh cranberries, or 1/4 cup dried cranberries
1/2 cup raisins
2 tablespoons sugar or other sweetener
1/2 cup orange juice

Preheat oven to 350?F.

Cut yams into 1-inch chunks and place in a large baking dish. Top with apple, cranberries, and raisins. Sprinkle with sugar or other sweetener, then pour orange juice over all. Cover and bake for 1 hour and 15 minutes, or until yams are tender when pierced with a fork.

Recipe by Jennifer Raymond, M.S., R.D.

This colorful salad is a delightful blend of flavors. Spicy greens are available in supermarkets, natural food stores, and at farmers markets. Examples are arugula, mizuna, watercress, radicchio, red mustard, or Belgian endive. You can also use a pre-washed salad mix that contains these greens. 

6 cups mixed spicy greens
1 ripe pear, cored and chopped
1 tangerine, seeded and sectioned
2 tablespoons balsamic vinegar
2 tablespoons apple juice concentrate
1/4 teaspoon salt
1/4 teaspoon black pepper
1–2 tablespoons pine nuts

Wash greens and pat dry. Tear any large leaves into bite-size pieces. Mix with pear and tangerine in a bowl.

Combine vinegar, apple juice concentrate, and salt in a jar. Just before serving, shake dressing and pour over salad. Toss to mix. Divide among serving plates and sprinkle with black pepper and pine nuts.

Recipe by Jennifer Raymond, M.S., R.D.

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