Dietitians Dish – November 13, 2023
Thankful for Simple Sides
This Thanksgiving, I challenge you to skip any traditional recipes that feature heavily processed ingredients. Choose simple recipes with fewer ingredients that are full of flavor and valuable nutrients. It’s an easy way to avoid extra calories, fat, sodium, and added sugars. Bring some vibrant colors to your table with sweet ingredients like squash and beets.
These side dishes would be tasty options to include on your holiday dinner menu!
Gluten Free Butternut Squash and Apple
Ingredients:
- 1 large butternut squash
- 1 cup no-sugar-added applesauce
- 1 tsp. brown sugar
- 1/8 tsp. salt
- 1/4 tsp. cinnamon
- 1/4 cup dried cranberries
- 1 tsp. dried sage
Directions:
- With a heavy knife, slice the top and bottom off the squash and discard. Slice the squash in half horizontally. On a cutting board, stand half the squash upright, either cut side down. Slice skin off starting from top and cutting straight down the squash. Rotate squash clockwise and repeat, until all skin is peeled. With a large spoon, scoop out seeds and discard. Repeat with the other half of squash. Chop peeled squash into 1-inch dice. TIMESAVING HACK: Skip the labor of this step and purchase packaged butternut squash chunks (check the produce department).
- Transfer squash to a microwave-safe bowl, cover, and microwave on high for 10 minutes, stirring halfway through cooking time. In a saucepan, place cooked squash. Add the applesauce, sugar, salt, cinnamon, dried cranberries, and sage and stir to combine. Cook over medium heat until heated through, about 5 minutes.
Recipe (adapted) and image courtesy of Healthecooks.com.
Roasted Beets with Oranges, Ricotta & Honey
Ingredients:
- 4 medium fresh beets, ends trimmed
- 1 Tbsp. olive oil
- 3 medium oranges
- 1 cup whole milk ricotta cheese
- 1/4 cup honey
- Chopped fresh rosemary for garnish (optional)
Directions:
- Preheat oven to 375°F. Rub beets with oil; wrap individually in aluminum foil and place on rimmed baking pan. Roast beets 1 hour or until tender and easily pierced with a knife. Carefully open the aluminum foil to allow steam to escape; let stand 20 minutes or until cool enough to handle. Peel and dice beets.
- Slice off the ends of the oranges; place each cut side down on a cutting board. With a paring knife, slice down the sides of the oranges to remove the skin and white pith. Hold oranges over a large bowl; gently cut along sides of membranes to release each segment. Add beets, then toss. Makes about 4 cups.
- Serve beet mixture topped with cheese, drizzled with honey, and garnished with rosemary, if desired.