Good Day Café: Healthy Holiday Sides
PORTLAND (WPFO) -- Nutritionist Sara Sullivan joined us in the Good Day Café to show the three dishes to serve beside your turkey this Thanksgiving that won’t add to your waistline.
Garlic Roasted Carrots with Maple-Tahini Sauce
12 carrots, tops trimmed to 1 inch
2 tablespoons olive oil
1 tablespoons balsamic vinegar
3 cloves garlic, minced
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped parsley leaves for garnish
1/4 cup raw tahini
1 tbsp real maple syrup
1 tbsp. fresh lemon juice
4-6 Tbsp hot water to thin to desired consistency
To make the maple-tahini sauce, place all ingredients in a food processor or bowl and blend (or whisk) until smooth, Taste and adjust to your liking.
Preheat oven to 375 degrees F. Place carrots in a single layer onto the prepared baking sheet. Drizzle with olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine. Place into oven and bake for 35-40 minutes, or until tender. Serve immediately drizzled with tahini sauce and garnished with fresh parsley, if desired.
Brussels Sprout and Kale Salad With Parmesan & Almonds
1 lb. brussels sprouts
1 bunch Tuscan kale, stemmed and leaves julienned
1/2 cup olive oil
1/4 cup fresh lemon juice
2 tsp. Dijon mustard
1 tsp. honey
Kosher salt and freshly ground pepper
1/2 cup dried cranberries
1 cup toasted almonds, chopped
1 cup shaved Parmesan cheese (omit for vegan option)
Using a sharp knife or a food processor, thinly slice the brussels sprouts. Place in a large bowl, add the kale and toss to combine. In a small bowl, whisk together the olive oil, lemon, mustard, honey and a pinch each of salt and pepper. Pour the dressing over the brussels sprouts and kale and toss to coat well. Sprinkle the pomegranate seeds, walnuts and cheese over the salad. Adjust the seasoning with salt and pepper and serve.
Roasted Butternut Squash Salad with Honey and Feta
1 butternut squash, peeled and cut into 1-inch cubes
3 tablespoons olive oil, divided
1/3 cup chopped mixed herbs (parsley, sage thyme and rosemary)
2 garlic cloves, minced
2 tablespoons honey or maple syrup
2 ounces feta or goat cheese, crumbled (omit for vegan option)
1/3 cup pomegranate arils
1/2 teaspoon chili flakes
salt and pepper to season
Preheat oven to 400F. Line a baking tray with baking parchment. Toss the squash cubes with 1 tbsp. olive oil and a pinch of salt and bake for 30 minutes or until tender. Meanwhile, heat remaining 2 tbsp. olive oil in a small skillet over medium heat. Add garlic, and cook, stirring often until the garlic is fragrant and just starting to brown slightly, 1 to 3 minutes. Add herbs and stir. Add the cooked squash to the garlic herb mixture. Drizzle with honey, feta and chili flakes. Add salt and pepper to taste and gently stir to combine. Keep warm until ready to serve.