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Mediterranean Vegetable Mix and Brussels Sprouts, Beets and Sweets


Who says side dishes have to be boring! These two heart-healthy recipes from registered dietitian Susan Piergeorge’s book Boomer Be Well are infused with plenty of vegetables, tons of color and amazing flavor

 

 

Mediterranean Vegetable Mix

This tasty and hearty vegetable mix goes well with seafood, poultry and tofu.

Ingredients:

1 small onion, chopped

2 cloves garlic, chopped

1 Tbsp. olive, canola, or Enova oil

1 Tbsp. fresh minced (or 2 tsp. dried) ginger

1 Tbsp. fresh minced (or 2 tsp. dried) oregano

1 Tbsp. fresh minced (or 2 tsp. dried) basil

3/4 pound fresh broccoli, broken into pieces

1 eight-ounce can black pitted whole olives, drained

2 cups fresh sliced button mushrooms or 1 8 ounce can sliced mushrooms (drained and rinsed)

1 pound fresh chopped tomatoes or one 14.5 ounce can chopped tomatoes with liquid

1 Tbsp. rice wine vinegar

1/4 grated parmesan or romano cheese

Directions:

1. In a large sauté pan, place oil, garlic and onion.

2. Heat over medium until onion and garlic are mildly cooked.

3. Add ginger, oregano, and basil. Mix in broccoli, olives, mushrooms, and tomatoes.

4. Cover and simmer over medium heat until vegetables are tender, but not overdone (about 5 to 10 minutes).

5. Add vinegar and toss into vegetables.  Place into serving dish. Top with grated cheese. Makes 6 servings.

Per serving: 130 Calories, 7 gm PRO, 15 gm CHO, 6 gm FAT, 4 mg Chol, 5 gm Fiber, 416 mg Sodium, 594 mg Potassium.

 

 

Brussels Sprouts, Beets & Sweets

This colorful hearty side dish goes well with beef, pork, game, tofu, turkey or chicken. It’s easy to make, full of flavor, and loaded with nutrition. Enjoy!

Ingredients:

3 cloves garlic, minced

2 tsp. minced fresh ginger

1 medium onion, rinsed, peeled and chopped

2 lbs. sweet potatoes, rinsed, scrubbed and cut into bite size chunks

1 lb. beets, rinsed, peeled, and cut into bite size chunks

1/2 lb. fresh Brussels sprouts, rinsed and cut into halves (or 12 ounce frozen)

2 Tbsp. canola oil

1/4 tsp salt

1/4 tsp. black pepper

1/2 tsp. cinnamon

2 tsp. dried rosemary

Directions:

1. Preheat oven to 400°F.

2. On large cookie sheet or baking pan assemble all vegetables including onion.

Drizzle canola oil over vegetables and mix together with tongs (or clean hands).

3. Sprinkle garlic, ginger, salt, pepper, cinnamon, and rosemary on top of vegetable mixture and stir to coat well.

4. Bake for 25-30 minutes.

5. Take out of oven and stir vegetables.

6. Place back into oven and bake another 20 to 25 minutes until cooked.

Makes 6 servings.

Per serving: 200 calories, 4 gm PRO, 35 gm CHO, 5 gm FAT, 7 gm Fiber, 0 mg Chol, 227 mg sodium, 789 mg potassium, 16203 IU vitamin A, 39 mg vitamin C, 595 mcg lutein and zeaxanthin, 80 mg omega-3 fatty acids, 0.8 mg zinc

What are your favorite vegetable side dishes?

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About The Author

Elisa Zied is a nationally recognized registered dietitian nutritionist, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books and is currently working on her first novel. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram, Tumblr and Facebook.