Thanksgiving brings together family with food and fun and also brings the opportunity to share gratitude. In addition to time with family we all look forward to our favorite dishes for the Thanksgiving holiday. While I am certainly looking forward to mirliton dressing, I will also prepare a healthy side to share my gratitude for health in this season.
I fell in love with the oyster mushrooms from the Red Stick Farmers Market and wanted to share this tasty idea a side option. With multiple varieties of kale in season, I selected the tender Dino kale and sautéed them with garlic and the mushrooms for a quick and easy side dish. You can always substitute any other mushroom of choice. Check out the recipe below.
In addition to this recipe, the savory sweet potato dishes in my last post would also make great seasonal sides. I challenge you to make a healthy dish and add it to the mix this Thanksgiving. Be sure to share your creations!
Sautéed Kale and Mushrooms
4 cups of Kale
2 cups of oyster mushrooms diced
6-8 cloves of garlic minced
1 tbsp. Olive oil
1/2 cup of water
1 tsp. Red pepper flakes or cayenne
Salt and pepper to taste
- Rinse kale and slice leaves in half longwise before chopping.
- Heat oil over medium heat. Peel and mince garlic and add to oil. Add red pepper flakes.
- Chop mushrooms and add to garlic. Add in kale and stir well for one minute.
- Add water, top and reduce heat to low for 3-5 minutes or until tender.
- Salt and pepper to taste.
Every fall, we are lucky to have the delicious sweet potato crop produce in abundance. Sweet potatoes, like all potatoes, have their share of nutrients and vitamins such as high fiber, iron, calcium, B vitamins (energy) and Vitamin C (immune boost). Of course by name alone, this starchy vegetable lends itself more to desserts; however sweet potatoes are a great addition to many savory creations. After purchasing a couple of sweet potatoes from the Chenier Farm at my local farmers market, I used the potatoes to make two sides: rosemary and garlic chive roasted vegetable medley and savory mashed sweet potato. These are great side dishes for any protein of choice. If you want to keep things simple, bake chicken, which you can season 2 to 3 ways on one baking sheet, and steam the leafy green veggie of your choice. Check out the recipes below.
Mashed Sweet Potato
1 large sweet Potato (2 -2 ½ cups)
1 tbsp. butter
½ cup of milk
3 tbsp. green onion
½ tbsp. garlic powder
Salt and pepper to taste
- In a medium pot, bring 4 quarts of water to a boil.
- Rinse and peel sweet potato. Cut in half then slice.
- Boil for 12-15 minutes or until tender.
- Strain water. Add butter and mash potatoes with a fork.
- Add milk, green onion and seasoning. Mix well.
Roasted Vegetable Medley
1 large sweet potato (2 cups)
6 medium turnips (2-2 ½ cups)
1 tbsp. avocado or olive oil
2 tbsp. fresh chopped rosemary
2 tbsp. garlic or regular chives
½ tbsp. cayenne pepper (optional)
1 tsp. smoked paprika
Salt and pepper to taste
- Preheat oven to 350 degrees.
- Rinse and peel potatoes and turnips.
- Cut off both ends of turnips but leave stems to stabilize the root while cutting. Cut it in half, then slices. Dice the sliced turnips. Repeat with second half, remaining turnips and potatoes.
- Line a baking sheet with parchment paper. Rinse and chop herbs.
- Add vegetables, oil, herbs and seasoning and mix until evenly coated with your hands or a spoon.
- Spread vegetables into an even layer on parchment paper. Bake for 25-30 minutes, or until vegetables are tender. (Test with a fork. Fork should slide easily into and out of the diced veggies.)
Prepping ahead goes a long way toward helping you stay on budget and curbing the need for take out under the notion of “I don’t have any thing easy to cook at home.” It’s helpful to always keep a couple of quick cook options stocked in the freezer whether leftovers from a large batch of beans or meat sauce, or pre chopped veggies and seasoning that can be added to your protein of choice. Seasonal vegetables like squash, zucchini and potato can last for several months in the freezer and make an easy breakfast, lunch or dinner meal in a pinch. I’ve added sausage and have also smothered it with onion and garlic to go with chicken. It can also be seasoned a variety of ways to keep things interesting.
A quart size bag makes 2 to 3 servings and a gallon would make roughly 6-8 servings. It’s best to chop and freeze it in your preferred quantity. You can always add bell pepper and/or onion (green, white or yellow) to your mix for added flavor. Personally I prefer a higher ratio of the squash and zucchini to the potato for a higher fiber, lower card ratio.
After thoroughly rinsing the veggies, I chopped roughly a cup to 1 1/4 of squash and zucchini and a 1/2 cup of potato. when adding the onion and bell pepper, add only a cup of the first two veggies to make sure the quart size bag has space.
As some of you may have seen last week, I am attempting to add a videos to support these post. That will be a work in progress :). Please share your thoughts and happy prepping!