Healthy Holiday Sides - Green Beans

 

Green beans seem to be a perennial favorite for the holiday table.  And that's a good thing.  If you are looking for an easy to prepare and healthy green bean recipe, this recipe may be an option.  Before you get too caught up in the healthy part, it does have two slices of bacon.  It serves 6, so that's ⅓ of a slice per person.  It is the holidays and a little bacon during the holidays is okay.

Bacony Green Bean Salad

Serves 6.

Ingredients:

1½ pounds green beans, trimmed
2 slices bacon, diced
⅓ cup minced shallots
¼ teaspoon salt
1 Tablespoon extra virgin olive oil, optional
Juice of one lemon

Directions:

1.  Bring a large saucepan of salted water to a boil.  Add green beans and cook until crisp-tender, about 3 minutes.  Drain.  Rinse with cold water and drain well.  Pat dry.  (Can be prepared 1 day ahead.  Refrigerate until ready to finish cooking.)

2.  Cook bacon in a large skillet over medium heat until crisp.  Transfer to paper towels.  Pour off all but about 1 tablespoon of fat.  Add shallots to skillet and cook for about 2 minutes, stirring often.

3.  Add green beans; sprinkle beans with salt.  Stir to coat.  Add olive oil, if desired and lemon juice.  Stir until beans are heated through.  Place in a serving bowl and top with bacon.

Healthy Holiday Sides - Wheatberry Salad

I first tasted wheat berry salad at a local foods luncheon.  I loved it so much that I purchased a bag of wheat berries without even knowing how to make the salad. 

I still don't have a 'real' recipe for wheat berry salad.  I have come to think of this salad the same way  I do a lettuce salad.  The wheat berries serve as a base, like lettuce.  I build the salad from there.  Wheat berries tend to be very chewy.  So I add something crunchy like nuts.  I also like dried cranberries for more texture and color.  Unpeeled apples add more flavor and a little moisture.  Depending on the time of year, you can mix and match your ingredients.

Here is my version of wheat berry salad.

Wheat Berry Salad

Serves 6 to 8.

Ingredients:
1 cup wheat berries
3 cups water
1 teaspoon salt
⅓ cup orange juice
⅓ cup dried cranberries
1 large apple, unpeeled and diced
½ cup walnuts or pecans, toasted
3 Tablespoons red wine vinegar
3 Tablespoons extra virgin olive oil
¼ teaspoon salt
¼ teaspoon black pepper

Directions:
1.  Sort through wheat berries and discard any stones.  Rinse well under cool running water.  Place in a medium sauce pan.  Add water and salt.  Cover and bring to a boil. 

2. Reduce heat and simmer for about 1 hour, stirring occasionally.  Drain. 

3.  Combine orange juice and dried cranberries in a small bowl.  Let stand for 15 minutes.

4.  Combine wheat berries, apple and nuts in a large bowl; stir gently.  Drain the cranberries, reserving the juice.  And cranberries to wheat berry mixture.

5.  Whisk together the orange juice, vinegar and oil in a small bowl until combined.  Season with salt and pepper.  Pour over salad and stir gently to coat.  Refrigerate for at least 30 minutes.  Serve cold or at room temperature.

Sweet Potatoes for the Holidays

If your family is like mine, it is a must to have sweet potatoes on the holiday table.  I must also say that our sweet potato dish starts with a stick of butter and is topped off with a cup (minimum) of sugar.  Now you see why my family does not purchase bathroom scales.  We will still make candied yams this year.  If we didn't, we would be cast out of the family. 

While I am willing to provide the traditional family favorites, I am also going to add a few healthier options.  After all, those concerned with their caloric intake should also have options.  And if the others like, we'll share.

Sweet Potato Gratin

Serves 6 to 8.

Ingredients:
3 pounds sweet potatoes
6 Tablespoons butter, divided
¼ cup, plus 2 Tablespoons packed light brown sugar, divided
2 eggs
⅔ cup orange juice
2 teaspoon cinnamon, divided
½ teaspoon salt
¼ teaspoon nutmeg
⅓ cup all purpose flour
¼ cup old fashioned or quick oats (not instant)
⅓ cup chopped walnuts or pecans

Directions:
1.  Preheat oven to 350°F.  Pierce sweet potatoes in several place with a knife or fork.  Place on a rimmed baking sheet and bake until tender, about 1 hour.  Alternately, sweet potatoes can be cooked in a microwave.

2.  While sweet potatoes are still hot, remove the peel and place potatoes in a large bowl.  Beat in 2 tablespoons butter and 2 tablespoons brown sugar.  Add eggs, orange juice, 1½ teaspoons cinnamon, salt and nutmeg.  Beat until smooth.  Pour mixture into a 1½ quart baking dish.  Smooth the top.

3.  Topping.  Combine flour, oats, remaining ¼ cup sugar and ½ teaspoon cinnamon in a medium bowl.  Cut in the remaining ¼ cup butter with pastry blender or 2 knives until mixture resembles coarse crumbs.  Stir in pecans.  Sprinkle topping evenly over sweet potatoes.  At the point, the dish can be covered and refrigerated for up to one day.  Let stand at room temperature one hour before baking. 

4.  Preheat oven to 350°F.  Bake the gratin for 25 to 30 minutes or until sweet potatoes are heated through.  For a crisper topping, broil 5 inches from heat source for 2 to 3 minutes or until golden brown.

Healthy Holiday Sides - Brussels Sprouts

 

First of all, I'm not sure if anyone eats Brussels sprouts at Christmas and Thanksgiving.  However, food magazines seem to think that we all eat Brussels sprouts during the holidays.  I am actually quite fond of Brussels sprouts. But after testing a few Brussels sprouts recipes for this blog, I don't want them for the holidays.  If you haven't had your fill of Brussels sprouts yet, give them a try during the holidays. 

Brussels sprouts belong to the cruciferous family of vegetables.  Other members of the cruciferous family include collards, kale, turnip, broccoli, and kohlrabi.  These vegetables tend to be slightly bitter.  You may have to try a few preparation methods before you convince your children to try them. 

Recently, scientists have been touting the benefits of cruciferous vegetables.  These vegetables contain a compound called isothiocyanates which may help prevent certain forms of cancer.  And that is good news.  So this holiday season make sure there is at least one cruciferous vegetable on the table.

I found this recipe for Not Your Mama's Brussels Sprouts in the book, A New Turn in the South, by Hugh Acheson.  I really like the book.  For a Southern girl, turned sorta Midwesterner, that's a compliment.  The Brussels sprouts are parboiled for about 1 to 2 minutes and then dipped in cold water.  They are then briefly sautéed in butter and olive oil.  If you want a little extra zip, add red pepper flakes.

Not Your Mama's Brussels Sprouts

Serves 6.

Ingredients:

1 pound Brussels sprouts
1 teaspoon Kosher salt, divided
½ Tablespoon olive oil
1 Tablespoon butter
1 Tablespoon red wine vinegar
½ teaspoon red pepper flakes, optional

Directions:

1.  Wash Brussels sprouts and slice off about ¼-inch on the stem end (It's dirty).  Slice Brussels sprouts in about ¼-inch slices.  Set aside.

2.  Bring 2 quarts of water to boil over high heat.  Add ¾ teaspoon salt.  Add Brussels sprouts and cook for about 2 minutes.  Remove and immediately dump into ice bath.  Drain water.

3.  In a 12-inch skillet heat the olive oil and butter until it is almost smoking.  Add Brussel sprouts and sauté for about 3 to 4 minutes.  Add the remaining ¼ teaspoon salt and vinegar.  Serve immediately.

Healthy Holiday Sides

This is my second year of doing healthy holiday side dishes.  It's been fun doing these dishes to help you keep your holiday table a little healthier.  Most of these dishes are simple and easy to prepare.  After all, it's the holidays and something in your life should be simple. 

Since you don't have a lot of time, I'll get right to the recipe.

Braised Winter Squash

Serves 4 to 6.

Ingredients:

2 pounds winter squash, peeled and cubed
2 Tablespoons butter
1 teaspoon rosemary or sage, optional
1 teaspoon salt
2 cups apple cider or apple juice
Freshly ground black pepper, to taste

Directions:

1.  Melt butter in a large saucepan.  Add rosemary or sage and cook until fragrant, 1 to 2 minutes.

2.  Add apple cider, salt and black pepper.  Bring to a simmer.

3.  Add squash.  Cover and cook until tender, about 20 minutes, stirring occasionally.  At this point, the squash should have a glazed appearance.  If not, remove the lid and continue to cook for a few minutes.

This recipe will work with any type of winter squash or sweet potatoes.  Winter squash include butternut, acorn, sweet dumpling, and delicata.  Check with your supermarket or farmer's market for selections available in your area.

It's All About the Pears!

One of the things that I like about fall is the arrival of pears.  There are over 3,000 varieties of pears grown around the world, but only a few are available in the United States.  Pears are widely available in the fall and winter.  When selecting pears, gently press your thumb at the neck to test for ripeness.  The more the pear gives, the riper it is.  Store pears at room temperature until they reach desired ripeness.  They should be refrigerated to avoid over-ripening.  For more information and fun pear facts, take a look at USA Pears. 

For years, I only thought of pears as a snack to be eaten right out of hand.  And there is nothing wrong with that.  Recently, I have begun to think of pears as more than a snack.  And why not?  It's a fruit just like apples. Pears can be used in numerous ways, to make pear sauce - think applesauce.  They can be made into pies and tarts.  They are also wonderful roasted or simmered in honey.  For more pear recipes, check out Saveur magazine website.

One of my favorite ways to cook pears is stovetop in honey and a bay leaf.  I serve this with Greek yogurt, but ice cream would be a good accompaniment.

Pears with Honey, Bay and Greek Yogurt

Serves 6.

Ingredients:
⅓ cup sliced almonds or pistachios
3 firm Bosc pears
⅓ cup honey
3 bay leaves
2 Tablespoons amaretto, optional
1½ cups Greek yogurt

Directions:
1.  Preheat oven to 375°F.  Place nuts on a rimmed baking sheet and toast in the oven until fragrant and lightly browned, about 5 minutes.  Pour onto plate and cool.  (This can be done a head of time.)

2.  Halve the pears, lengthwise.  Cut out the fibrous sections connecting the stems to the cores.  Using a melon baller or paring knife, scoop out the cores.

3.  In a large skillet over low heat, combine honey and bay leaves.  Bring to a simmer.  Continue to cook until honey bubbles.  Remove from heat.

4.  Carefully place pear halves, cut side down, in skillet.  Cover and continue to cook for about 10 minutes.  Using a long handled spoon, gently turn the pears over and baste with the honey mixture.  Drizzle amaretto, if using, into the honey mixture.  Continue to cook, uncovered, until pears are golden brown and a paring knife slips easily into the centers, about 6 to 8 minutes. 

5.  In a bowl, stir the yogurt until smooth.  To serve, place each pear half in a bowl, dollop with the yogurt and sprinkle with nuts.  Dizzle with the honey mixture and serve.

50 Ideas for Breakfast on the Fly

 

 

I'm finally back into the swing of school and classes and most of the other things that go along with rising a little earlier.  Even though I need to be out of the house a little earlier, I also like to have breakfast before I leave for work.  Most likely due to years of my mother, "Now, you know breakfast is the most important meal of the day.  You can't learn on an empty stomach".  I'm sure you heard it too.  While I want breakfast, I also need it to be quick and hand-held is a good idea.  It doesn't have to be pretty, just nutritious and quick.

I realize smoothies are the 'in thing' and I do like them.  But in the morning, I'm just not 'with it' enough to handle motorized moving parts, aka, a blender. 

While meandering through the web, I found this idea on food network. It was titled 50 Breakfast on the Fly.  My first thought was that old song, 50 Ways to Leave Your Lover.  Okay, back to food.  I thought it was an excellent idea.  Most of the ideas are pretty basic and made with common ingredients.  Just quick and easy ideas to help you eat breakfast. 

I picked #13, Breakfast Egg Salad Sandwich.  Here are the ingredients.  One hard boiled egg, 1 tablespoon mayonnaise and 1 teaspoon Dijon mustard (or whatever is in the frig).  Chop the egg, add mayonnaise and mustard.  Mix thoroughly.  This can all be done the night before, meaning an extra 5 minutes of sleep.  For mine, I also added about ⅓ of an avocado and a dash of hot sauce.