Healthy Thanksgiving Ideas: Side Dishes

During the weeks leading up to Thanksgiving, we will post some tasty, healthy Thanksgiving meal ideas. Our first day of ideas will be for the side dishes. Who says Thanksgiving has to be all about the turkey?

Enjoy!

BASIC MILLET WITH ONION AND PARSLEY

Serves 4 to 6

This also makes a terrific recipe for other small grains like quinoa or amaranth. Just be sure to adjust the cooking time so grains are tender but not mushy.

Ingredients:

1 cup millet
6 cups water
2 tablespoons low-sodium vegetable or chicken broth
1 cup chopped onion
1/2 cup chopped parsley

Method:

Place millet and water in a large saucepan. Bring to a boil, reduce heat to medium low and simmer until tender, about 30 minutes. Drain well.

Heat broth in a large skillet over medium heat. Add onion and cook until softened, 3 to 4 minutes. Add parsley and cook 1 minute more. Stir in cooked millet and toss gently to combine. Serve immediately.

Nutrition:

Per serving (about 13oz/368g-wt.): 170 calories (15 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 30mg sodium, 33g total carbohydrate (4g dietary fiber, 2g sugar), 5g protein

CHESTNUT AND WHEATBERRY SALAD

Serves 10

A healthful and festive salad using rich, nutty chestnuts. Try grapes instead of raisins for a fresh alternative; 1 1/2 cups halved crisp red grapes will do the trick. Make sure to plan ahead and allow time for soaking the wheat berries.

Ingredients:

1 1/2 cups wheat berries
3 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 1/2 cups jarred roasted chestnuts, chopped
2 carrots, grated
3/4 cup raisins
1 cup chopped fresh mint

Method:

Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place them in a large saucepan. Cover by several inches with fresh water and bring to a boil. Lower heat, cover and simmer until wheat berries are tender and some break open, about 1 hour. Drain and cool.
In a large bowl, whisk together vinegar and soy sauce. Add wheat berries and toss. Add chestnuts, carrots, raisins and mint and toss again. Serve room temperature or chilled.

Nutrition:

Per serving (about 3oz/90g): 200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 55mg sodium, 43g total carbohydrate (6g dietary fiber, 11g sugar), 6g protein

GREEN BEANS WITH PECANS AND CLEMENTINES

Serves 8

If Clementines are unavailable, substitute 1/3 cup freshly squeezed juice and a little zest from a navel orange.

Ingredients

1 small shallot, chopped

1 1/2 teaspoons Dijon mustard

1/4 teaspoon sea salt
Zest and juice of 3 Clementines

1 1/2 pounds green beans, trimmed

1/2 cup pecans, toasted and chopped

Method

In a blender, combine shallot, mustard, salt and Clementine juice and blend until smooth. Set aside. Steam beans on a steamer rack set over simmering water until bright green and barely tender, about 6 minutes. Transfer to a large bowl and drizzle with citrus dressing. Sprinkle with pecans and Clementine zest to taste and serve.

Nutrition

Per serving (about 4 oz/111g): 80 calories (50 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 9g total carbohydrate (4g dietary fiber, 3g sugar), 2g protein

CHARD WITH SHERRY VINEGAR AND WALNUTS

Serves 8

A few tablespoons of unsalted pumpkin seeds would make a festive garnish to this sweet and tangy greens dish; use them in place of or in addition to the walnuts if you like.

Ingredients:

1/2 cup raisins
2 tablespoons sherry vinegar

2 bunches Swiss chard, preferably rainbow, stems removed, leaves sliced

1 red onion, sliced

1/4 teaspoon sea salt

1/4 cup walnuts, toasted and chopped

Method:

Put raisins and vinegar in a small bowl with 1/4 cup boiling water. Set aside to let soak 10 minutes.

Heat a large pot over medium-high heat. Drain and reserve raisins; add liquid to the pot. Add chard a few handfuls at a time, stirring and letting the chard cook down until all of it fits in the pot. Add onion and salt, lower heat to medium, cover and cook until onion and chard are tender, 10 to 12 minutes. Stir in raisins and cook 1 minute longer. Top with walnuts and serve.

Nutrition:

Per serving (about 2oz/49g): 70 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 13g total carbohydrate (2g dietary fiber, 8 sugar), 2g protein

ESPECIALLY GOOD SWEET POTATOES

Serves 8

Everybody will say how good this is--and nobody will know how good it is for you. If you happen to have leftovers, it's also great for breakfast or dessert. For an extra sweet touch, add chopped fresh pineapple or use pineapple juice instead of orange juice.

Ingredients:

3 sweet potatoes (about 21/2 pounds), peeled and cut into 1/4-inch-thick rounds
1/2 cup raisins*
1/2 cup unsweetened flaked or shredded coconut
11/2 teaspoons freshly grated nutmeg
3/4 cup unsweetened soy milk*
1/2 cup orange juice

Method:

Preheat oven to 375°F. Layer sweet potatoes, raisins, coconut and nutmeg in a 9 x 13-inch casserole dish and then drizzle all over with soy milk and juice. Cover with foil and bake until almost tender, about 30 minutes. Uncover and bake until tender and coconut is golden brown, about 10 minutes more.

Nutrition:

Per serving (about 5oz/140g-wt.): 140 calories (20 from fat), 2.5g total fat, 1.5g saturated fat, 0mg cholesterol, 45mg sodium, 29g total carbohydrate (4g dietary fiber, 14g sugar), 3g protein

SMASHED POTATOES WITH STILTON

Serves 8

This is a rich side dish, ideal for serving with holiday roasts. Buy a larger wedge of Stilton (this recipe needs only about 1 1/2 ounces) and serve the remainder at another meal with quince spread or a jar of cranberry chutney.

Ingredients:

2 1/4 pounds small red potatoes, scrubbed and halved

2/3 cup warm milk

2 tablespoons unsalted butter
1/2 teaspoon sea salt
1/4 cup crumbled Stilton cheese
1/4 cup finely chopped toasted walnuts

Method:

Put potatoes in a large saucepan and cover with cold salted water by 1 inch. Bring to a boil over high heat, lower heat and simmer, covered, until very tender when pierced with the tip of a knife, 12 to 15 minutes. Drain and return potatoes to the pan. Add milk, butter and salt; mash with a potato masher or large fork just until mixed and chunky.

To serve, reheat potatoes if necessary (add more water or milk if they seem too stiff). Spoon onto a platter and sprinkle with Stilton and walnuts.

Nutrition:

Per serving (about 6 oz/160g): 190 calories (60 from fat), 7g total fat, 3.5g saturated fat, 10mg cholesterol, 240mg sodium, 27g total carbohydrate (3g dietary fiber, 3g sugar), 5g protein

Recipes and photos courtesy of www.wholefoodsmarket.com/recipes

Homemade Coffee Creamer: The Better Way to Flavor your Morning Staple

Do you like flavored creamer in your coffee? Coffee creamers, when purchased at a grocery store, are filled with preservatives, corn syrup, fake flavors, and partially hydrogenated oils. Try the following recipes to "health-ify" your sweet tooth by using wholesome and real creamers!

First, make your base:

• 14oz sweetened condensed milk

• 1 3/4 cup milk or cream (whole, low fat, skim, almond, soy, heavy cream, half & half, etc – whatever your preference, however the more fat, the more creaminess)
  Mix the ingredients together by adding them to a mason jar and shaking. You could also opt to use an old (washed) creamer container.

Next, choose your flavor:

• French Vanilla Creamer- 2 teaspoons vanilla extract

• Vanilla Bean Coffee Creamer- 2 teaspoons vanilla bean paste

• Chocolate- 2-3 tablespoons chocolate syrup (1 tsp vanilla extract, optional)

• Chocolate Almond- 1 tablespoon cocoa powder, 1 teaspoon almond extract

• Strudel- 1 tablespoon cinnamon, 1 teaspoon vanilla extract, 1 teaspoon almond extract

• Vanilla Caramel- 2 tablespoons caramel ice cream topping, 2 teaspoons vanilla extract

• Chocolate Raspberry- 2 teaspoons cocoa powder, 2 tablespoons raspberry syrup

• Irish Cream- 2 tablespoons chocolate syrup, 1 teaspoon instant coffee, 1-2 teaspoons vanilla extract, 1 teaspoon almond extract

• Coconut- 2 teaspoons coconut extract

• Samoa (like the Girl Scout Cookies)- 2 teaspoons coconut extract (or sub coconut milk in place of the milk & extract), 2 tablespoons chocolate syrup, 2 tablespoons caramel ice cream topping

• Peppermint Patty- 2 tablespoons chocolate syrup, 1 teaspoon peppermint extract

• Cinnamon Vanilla- 2 teaspoons cinnamon, 2 teaspoons vanilla extract

• Pumpkin Spice- 3 tablespoons pureed pumpkin, 1 teaspoon pumpkin pie spice, 4 tablespoons maple syrup, 1 teaspoon vanilla extract

• Honey Vanilla- 1/4 cup honey, 2 teaspoons vanilla extract

• Almond Joy- 1-2 teaspoons coconut extract (or sub coconut milk in place of the milk & extract), 1 teaspoon almond extract, 2 tablespoons chocolate syrup

• Sweet Cream- Use 1 3/4 cups of heavy cream instead of the milk in the base recipe, 2 teaspoons vanilla extract, 1 teaspoon almond extract

• Chocolate Orange- 2 tablespoons chocolate syrup, 1-2 teaspoons orange extract

• Hazelnut- 2 teaspoons hazelnut extract

• Chocolate Hazelnut- 2 tablespoons chocolate syrup, 2 teaspoons hazelnut extract

• Cinnamon Cake- 2 teaspoons cinnamon, 2 teaspoons vanilla extract

• Salted Caramel- 2-3 tablespoons caramel ice cream topping, 1/2 teaspoon salt

• Eggnog- replace milk in base recipe with equal amount of heavy cream, 1 teaspoons vanilla extract, 2 teaspoons rum extract, 1 teaspoon ground nutmeg

• Toasted Almond- 2 teaspoons almond extract

Directions & Tips: In all these recipes, anything that has a dry or thick ingredient (like cinnamon, honey, etc..), needs to be heated up with a small amount of your milk/cream from the base recipe so it can dissolve properly.  You don’t want grainy creamer!  Then, add the rest of the milk/cream along with the sweetened condensed milk.

Then, stick a piece of tape on the mason jar lid with the expiration date from the milk used to use as a guideline as to when the creamer should be used by.

These recipes were found on Mrs. Happy Homemaker!

Family Meals on Fox 13's "The Place"- Executive Director Gary Edwards & Granddaughter!

Have you seen the fourth cooking segment on FOX 13's "The Place" yet? If not, you are missing out on some great information as well as a Healthy Italian Chicken Skillet recipe!

Check it out by clicking here!

Then, come back Wednesday, September 30th at 1 PM on FOX 13's "The Place" to see our last cooking segment!

Family Meals on FOX 13's "The Place"- The Blended Family

Have you seen the third cooking segment on FOX 13's "The Place" yet? If not, you are missing out on some great information as well as a Healthy Baked Tilapia and Mango Avocado Salsa recipe!

Check it out by clicking here!

Then, come back Wednesday, September 23rd at 1 PM on FOX 13's "The Place" to see our next cooking segment!

Skip the Lettuce with these Salads

Yahoo News recently posted from Food Network a few Summer salads that do not use lettuce as the main ingredient. Make sure to try these salads throughout these last days of summer:

Guacamole Salad:

Charred Corn Panzanella:

Grilled Veggie Salad with Feta and Mint:

A New Fruit Salad:

Carrot, Date and Feta Salad:

Greek Zoodle Salad:

Find the full post from Yahoo News here. Enjoy!

Easy, Nutritious & Delicous Breakfast

Recipe found on the Blog: "Love of Family and Home"

Fresh and Easy Quinoa Salad

Looking for a simple, yet entirely healthy and delicious salad? Try this yummy quinoa dish. With a fresh and citrusy taste you can eat it straight, add it to a green salad, or use it as a dip for crackers. 

You are definitely going to want to try this one!

Ingredients
1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 cup chopped fresh cilantro
1 teaspoon salt 
Additional salt and/or pepper to taste

Choose your add-ins:
1 cup corn
5 green onions, finely chopped
1 1/2 cups halved cherry tomatoes
1/2 chopped red, orange, or green peppers
1 cup chopped kale or spinach
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can garbanzo beans, drained and rinsed

The options are endless! Throw in whatever you like. 

Directions
1. Bring quinoa and water to a boil in a saucepan. Reduce heat to low-medium and cover. Let simmer for about 10-15 minutes, or until water has been absorbed and quinoa is tender. Set aside to let cool completely. 

2. Whisk together olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes. 

3. Combine quinoa and add-ins of choice (pictured- black beans, corn, green onions). 

4. Pour dressing over quiona mixture, toss to mix. Stir in cilantro and season with additional salt and pepper if needed. 

Chill or serve immediately. Tastes especially great when mixed together and stored in the refrigerate over night to allow flavors to combine!


Curious about the power packed grain quinoa? Check out this description straight from Forbes.

7 Benefits of Quinoa:

The Supergrain Of The Future

Quinoa dates back three to four thousand years ago when the Incas first realized that the seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because they believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future.”

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair. 

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.