Side Dishes

PASTA WITH WHITE BEANS, TOMATOES AND ESCAROLE

Escarole is a variety of chicory with refreshingly bitter, broad, bright green leaves. 

Substitute with chard, or spinach greens.   

1/2 pound dry white beans*, or 28 oz can, rinsed and drained

1 cup finely chopped onion

1 tbsp. minced garlic

 1/2 tsp. dried sage, crumbled, or 1 1/2 tsp. fresh, minced

1/2 tsp. dried rosemary, crumbled, or 1 1/2 tsp. fresh, minced

1/4  tsp. dried thyme, crumbled, or 1 tsp. fresh, minced

1/8  tsp. dried hot red pepper flakes, or to taste

2 tbsp. olive oil or vegetable oil

6 cups packed coarsely shredded Escarole

1/4 cup dry white wine

one 14-ounce can Italian tomatoes, drained, reserving the juice, and chopped

1/4  cup minced fresh parsley

1/2  pound Fusilli (corkscrew-shaped pasta) or other egg-less dry pasta

non-dairy parmesan cheese (optional)

*If using dry beans, soak overnight in cold water.  In a kettle combine the soaked beans with enough cold water to cover them by 2 inches and simmer, covered, for 1 to 1 1/2 hours, or until they are tender. Drain the beans in a colander set over a bowl and reserve the cooking liquid.

In a large deep skillet cook the onion, dried herbs, red pepper flakes, and salt and pepper to taste in the oil over moderately low heat, stirring, until the onion is softened.  Add the escarole, and cook, stirring, for 2 minutes, or until the escarole is wilted. (if substituting other greens, such as chard, be sure to cook until tenderness)  Add the wine and simmer the mixture for 3 minutes. In a blender or food processor purée 3/4 cup of the cooked beans with 1 cup of the reserved cooking liquid and add the purée to the skillet with the remaining beans, the tomatoes with the reserved juice, and salt and pepper to taste. Simmer the sauce, uncovered, stirring occasionally, for 10 minutes, or until it is thickened slightly. Stir in the parsley.

Cook pasta as directed.  Toss pasta and sauce in a large bowl, top with non-dairy parmesan if desired.  

Serves 4.

Per Serving: 525 Calories; 9g Fat (15.0% calories from fat); 23g Protein; 89g Carbohydrate; 19g Dietary Fiber;

0mg Cholesterol; 180mg Sodium.

CRISP SQUASH GRATIN

Great for butternut or small, sweet pumpkin squash.

1 small garlic clove, minced

1 Tbsp. plus 1 tsp. all-purpose flour

1/2 tsp. dried summer savory, sage, or marjoram

1 tsp. coarse (pickling) salt

2 pounds Butternut squash, halved, the seeds and strings discarded, and the squash cut into chunks, peeled, and cut into bite-size chunks.   (about 5 cups)

2 Tbsp. olive oil, or vegetable oil

Preheat oven to 350F.  In a large bowl combine the garlic, flour, summer savory, salt and pepper to taste. Add the squash and toss well to coat the squash with the flour mixture. Pour one tbsp. of the oil into a 2-quart shallow baking dish and spread over pan. Add the squash mixture, toss again, and drizzle the remaining tablespoon of oil over the mixture. Cover the dish tightly with foil and cut 3 slits in the foil for steam vents.

Bake the squash mixture in the upper third of preheated oven for 30 minutes, remove the foil, and toss the mixture gently. Increase the heat to 400F and bake the squash mixture, uncovered, for 30 to 40 minutes, or until it is lightly browned. 

Serves 4.

Per Serving: 158 Calories; 7g Fat (36.6% calories from fat); 2g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 478mg Sodium. 

BROWN BASIL BANANA SQUASH

1 banana, Danish, or acorn squash

Margarine

salt and pepper

1 tsp. dried sweet basil or 1 tbsp. fresh

1 – 2 Tbsp. brown sugar

Remove seeds from squash and cut into several equal pieces. Bring a large pot of water to a boil, add salt to taste, and cook squash pieces for 7 to 10 minutes, or cook 5 minutes in microwave with 1 Tbsp. water. Squash should still be firm. On each piece of squash  “valley’” place basil and brown sugar.

Cover and heat in microwave with 1 tbsp. water for about 3 minutes, or until tender. If using a regular oven, heat in covered casserole dish at 350 F for about 10 minutes, or until tender.

 Serves 4

Per Serving: 61 Calories; trace Fat (1.6% calories from fat); 1g Protein; 16g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 5mg Sodium.

SKILLET EGGPLANT

Less fuss than a Ratatouille!

1 eggplant, peeled and cubed

1 zucchini, sliced

1 green pepper, sliced

1 small red onion, sliced

3 Tbsp. dairy-free Italian or French dressing

2 cups cherry tomatoes

Mix eggplant, zucchini, green pepper, onion, and dressing in a skillet. Cover and cook over low heat for 10 minutes, or until tender. Add tomatoes and cook 3 to 5 minutes. Serve hot or cold. 

Serves 4.

Per Serving: 126 Calories; 5g Fat (35.2% calories from fat); 3g Protein; 19g Carbohydrate; 6g Dietary Fiber; 2mg Cholesterol; 174mg Sodium.

 STUFFED EGGPLANT

1 medium eggplant

1 chopped medium onion

1 tbsp. chopped fresh parsley

2 minced garlic cloves

2 cups sliced mushrooms

1 tsp. margarine

2 slices bread, crusts removed and made into fresh breadcrumbs

1/2 cup water

1 tsp. Paprika

Cut eggplant in half and scoop out pulp, leaving a  1/2-inch shell. Reserve shells. Finely chop eggplant pulp and mix with onion, parsley, garlic, mushrooms and margarine in a casserole dish. Cover and microwave 5 to 6 minutes on high, stirring after 3 minutes. Blend in half of breadcrumbs. Divide filling evenly between the two eggplant shells. Place water in a 12” x 8” x 2” dish, add stuffed eggplant, skin side down, cover and microwave for 5 to 7 minutes on high. Rotate dish after 3 minutes. Top with rest of breadcrumbs and sprinkle paprika over breadcrumbs. Microwave 1 to 2 minutes on high. 

Serves 2 to 4.

Per Serving: 95 Calories; 2g Fat (16.4% calories from fat); 3g Protein; 18g Carbohydrate; 4g Dietary Fiber; trace Cholesterol; 86mg Sodium.

POTATO KEPTIDES

Good finger food! Serve hot or cold.

1/3 cup chopped fresh mushrooms sautéed in 1 Tbsp. margarine

7 Kalamata olives, pitted and chopped fine

1 pound cold mashed potatoes

1 Tbsp. margarine, melted

2 Tbsp. chopped parsley &/or cilantro

2 green onions, chopped

2 large tomatoes, chopped

1/2 cup all-purpose flour

1 tsp. salt

ground black pepper to taste

2 tsp. snipped fresh dill (optional)

Preheat oven to 425 F.  Combine all ingredients and mix well. Turn out onto lightly floured board and knead lightly. Roll out to 3/4 “ thick. Using a glass cutter, cut into rounds approximately 2 1/2” in diameter. Bake on a greased cookie sheet in preheated oven for 25 minutes, or until golden.

Makes about 14 to 16 Keptides.

Serves 4.

Per Serving: 216 Calories; 9g Fat (35.1% calories from fat); 5g Protein; 31g Carbohydrate; 4g Dietary Fiber; 2mg Cholesterol; 875mg Sodium. 

 

UNCLE ALICK'S STOVIES

6 medium potatoes, peeled and thinly sliced

2 medium onions, peeled and thinly sliced

salt and pepper to taste

1/2 cup chopped fresh parsley

1/4 cup margarine or oil

1 cup vegetable stock or water

Arrange potatoes and onions in layers in a large cooking pot or skillet. Sprinkle each layer with salt, pepper and parsley. Dot with oil or margarine and pour stock or water over all. Cover, bring to a boil, reduce heat and simmer 30 minutes. 

Serves 6

Per Serving: 207 Calories; 8g Fat (35.8% calories from fat); 4g Protein; 30g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 371mg Sodium.

GARLIC POTATOES

Not quite pesto, not quite potato salad, but a very tasty side dish.

1 1/2 lb. red potatoes, cut into 1/2 inch pieces

1/2 tsp. salt

2 tbsp. margarine

1 Tbsp. olive oil

2-3 minced garlic cloves

1/3 cup fresh sliced basil leaves or 1/2 tsp. dried basil

Heat margarine and oil over medium high heat, in large skillet. Add potatoes, and salt, stirring frequently until golden brown and tender, approximately 20 minutes. Stir in garlic and basil. Cook 1 minute and serve immediately.

Serves 4

Per Serving: 218 Calories; 9g Fat (37.1% calories from fat); 4g Protein; 31g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 344mg Sodium.

MARINATED GREEN BEANS

A tasty, tangy way to serve green beans.

1 pound fresh green beans

2 Tbsp. vinegar, Balsamic is good but not necessary

1 tsp. mustard

1/2 tsp. salt

1/2 tsp. grated lemon zest

14 tsp. pepper

2 Tbsp. olive oil

1 small onion, thinly sliced

1 cup cherry tomatoes, halved

In large pot over high heat bring salted water to a boil. Add beans, cover and cook until tender, approximately 10 minutes. Drain beans. In medium sized bowl, whisk together the rest of ingredients except onions and tomatoes. Combine and toss with beans, onion and tomatoes. Marinate at room temperature for one hour, and then serve.

4 servings

Per Serving: 130 Calories; 7g Fat (45.2% calories from fat); 3g Protein; 17g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 296mg Sodium.

 

MISKA’S MUSHROOMS

Make this at least a day in advance! 

one pound of mixed mushrooms, caps only

2 Tbsp. olive oil

1 small sweet onion, thinly sliced

1 medium sized red and yellow pepper, thinly sliced

6 cloves garlic, minced

14 oz can plum tomatoes, drained and chopped

1 Tbsp. fennel seeds

1 cup red wine

2 Tbsp. dried marjoram

1/2 cup balsamic vinegar

salt and pepper

fresh basil, chopped

Sauté mushroom caps in olive oil and set aside.  Sauté onion, peppers and garlic.  Add tomatoes and fennel seeds, red wine, marjoram and balsamic vinegar.  Season to taste with salt and pepper.  Add mushrooms and simmer for 15 minutes.   Cool and refrigerate for 24 hours.   Serve on dark rye or pumpernickel bread. Garnish with fresh chopped basil.

Serves 6

Per Serving: 181 Calories; 8g Fat (43.6% calories from fat); 4g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 51mg Sodium.

OVEN BAKED FRIES

Vegetable oil based cooking spray

5 or 6 baking potatoes, scrubbed and cut into 1/2 inch thick strips

2 Tbsp. vegetable oil

1 Tbsp. white sugar

2 tsp. salt

dash of pepper

dash of paprika

Preheat oven to 425F. Line a baking sheet with foil, and coat well with cooking spray.

In a large mixing bowl, toss potatoes with oil, sugar, salt, pepper, and paprika. 

Spread on baking sheet in single layer.  Bake for 30 minutes.  Turn once during baking. 

Serve immediately.   

Serves 5

Per Serving: 204 Calories; 6g Fat (24.3% calories from fat); 4g Protein; 36g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 864mg Sodium. 

GINGERY BAKED BEANS

2 1/2 cups raw* or 5 cups cooked navy beans

1 onion, peeled and chopped

1 16 oz can tomatoes, chopped

2 Tbsp.  maple syrup

1 Tbsp.  vinegar

1 Tbsp. soy sauce

1 1/2 tsp. dry mustard

1 1/4 tsp. ground ginger

1/2 tsp.   cinnamon

1/4 tsp.   black pepper

If raw beans are used, soak overnight (or in crock pot) in LOTS of water.

Discard water, replace with LOTS of fresh, new water and cook for 1 1/2 hours or until tender. 

Meanwhile, put chopped onion in saucepan with small amount of water and simmer for 10 minutes.  Add remaining ingredients except for beans and stir for about 5 minutes.  Then add beans and cook about 10 - 15 minutes to blend flavors.

6 servings

Per Serving: 260 Calories; 1g Fat (4.2% calories from fat); 14g Protein; 50g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 181mg Sodium. 

 

QUICK-FIX FOCACCIA WEDGES

2 medium onions, thinly sliced

1/4 tsp. coarsely ground pepper

1 Tbsp. olive oil

3/4 cup rinsed and drained canned white beans

1/2 cup dry white wine or veggie broth

1 tsp. dried thyme, crushed

three 6-inch packaged round Italian bread shells

fresh marjoram (optional)

In a large skillet, cook and stir onions and pepper over medium-high heat in hot oil, uncovered, for 7 minutes

(until onions turn brown.)  Remove onions; set aside.  Add beans to skillet; cook for 1 minute.  Add the wine

or broth and thyme; reduce heat and simmer, uncovered, for 3 to 4 minutes, until liquid is reduced by half.  Mash

beans slightly.  Spread bread shells with bean mixture; top with onions.  Bake in 450F oven for 10 minutes.

Cut into wedges.  Garnish with red pepper and marjoram.

Wedges: 12

Per Serving: 245 Calories; 2g Fat (9.2% calories from fat); 8g Protein; 46g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 392mg Sodium.

GRILLED JAPANESE EGGPLANT

Wonderful on a bed of rice.    Try teaming it up with Miso Soup and Nori Rolls.

1 Tbsp. rice wine or cider vinegar

1 Tbsp. soy sauce

1 Tbsp. hoisin sauce (optional)

3 Tbsp. toasted sesame oil

1 Tbsp. sugar

2 Tbsp. ginger root, minced

3 garlic cloves, minced

8 small Japanese eggplants (4 oz each), halved lengthwise

2 Tbsp.  oil

salt

freshly ground black pepper

2 scallions, minced

Whisk together vinegar, soy sauce, hoisin sauce (if using), sesame oil, sugar, ginger and garlic in a small bowl.  Brush oil over all surfaces of eggplant and sprinkle with salt and pepper to taste.  Prepare grill (medium heat).  Place eggplant, cut side down, on grill and let it cook for 5 minutes.  Turn eggplant and brush with glaze; continue cooking until eggplant is very soft.  Transfer eggplant to serving platter and drizzle with more glaze.  Sprinkle with minced scallions and serve.

Serves 4.

Per Serving: 422 Calories; 19g Fat (37.0% calories from fat); 10g Protein; 62g Carbohydrate; 23g Dietary Fiber; trace Cholesterol; 350mg Sodium.

 

HARVEST STUFFED SQUASH

Small Acorn squash, split and seeds removed

1/2 cup whole cranberries (can be frozen and thawed)

1 small apple, chopped

1/4 cup chopped raisins

juice and grated peel of 1 small orange

1 1/2 Tbsp. honey

Bake squash upside down at 350F for 1/2 hour in water, then, second half hour turned upright and stuffed or, unstuffed if you prefer to prepare stuffing in a pot.

Serves 2

Per Serving: 272 Calories; 1g Fat (2.0% calories from fat); 3g Protein; 71g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 10mg Sodium.

WILD RICE AND MUSHROOMS

Prepare and sauté the veggies while the rice is cooking.

1 part wild rice

1 part long grain brown rice

6 parts water

1 tsp. salt per cup of rice used

Boil until all (or at least most) of the water is absorbed (45-60 minutes).  Drain if necessary (wild rice takes more water than normal white rice, but how much depends on a number of factors).  While the rice is cooking, sauté sliced mushrooms and chopped onions in margarine.  Add to cooked rice.  

Rice Per Serving (based on ½ Cup per serving): 130 Calories; 3g Fat (17.2% calories from fat); 4g Protein; 24g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 380mg Sodium.

SKEWERED GRILLED VEGETABLES

If using wooden skewers, soak them in water for at least 30 minutes before using.

12 cherry tomatoes

One 14 1/2 oz can water-packed artichoke hearts, drained

12 fresh mushrooms

1 onion, cut into 2” cubes

1 green pepper, cut into 2” cubes

1 Tbsp. olive oil

1 Tbsp. red wine vinegar

1/4 tsp.  salt

1/8 tsp.  Black pepper

Toss vegetables with olive oil, vinegar, salt, and pepper; drain, reserving marinade.  Alternate vegetables on

skewers.  Broil 4” from heat, turning often and basting frequently with marinade.

Makes 4 ‘medium’ skewers

Per Serving: 125 Calories; 4g Fat (25.3% calories from fat); 6g Protein; 21g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 239mg Sodium.

ONION ROASTED TATERS, PRECIOUS

Homemade shake and bake potatoes.   Try substituting sliced carrots for some of the potatoes.

1 envelope dry onion soup mix

2 lb. potatoes cut into large chunks

1/3 cup olive or vegetable oil

Preheat oven to 400F.  Place all ingredients in a large plastic bag. 

Close and shake until potatoes are evenly coated. 

Empty into a shallow baking or roasting pan. 

Bake, stirring occasionally, 40 minutes; or until potatoes are tender and golden brown. 

Garnish with chopped parsley if desired.

Serves 3

Per Serving: 489 Calories; 25g Fat (44.9% calories from fat); 8g Protein; 61g Carbohydrate; 6g Dietary Fiber; 1mg Cholesterol; 1183mg Sodium.

SIMPLE SOBA WITH SESAME OIL

Soba is Japanese style buckwheat noodles.   Whole-wheat spaghetti can be substituted.

1 Tbsp.  Safflower oil

2 tsp. salt

1/4 lb soba noodles

1 Tbsp. tamari (optional)

Bring a large pot of water to a boil and add the safflower oil and salt.  Add the buckwheat noodles and cook al dente, about 5 minutes.  Remove from the cooking water with a slotted spoon or wire deep-fry skimmer and toss with the sesame oil and optional tamari.  Serve as a side dish.

Serves 2

Per Serving: 256 Calories; 7g Fat (23.8% calories from fat); 9g Protein; 43g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3084mg Sodium.

SWEET POTATOES AND APPLES

2 large sweet potatoes - or 2 large butternut squash

3 crisp, tart apples, peeled and chopped

1 Tbsp.  cinnamon sugar

1/2 cup   orange juice

grated orange peel from half an orange

raisins and/or walnuts (optional)

You can make this one of 2 ways: Bake the sweet potatoes in an oven with peels on.  Cool.  Then peel and dice in about 1” cubes.  Place in a 9x13 baking dish.  Add apples and the rest of the ingredients.  Adjust orange juice and cinnamon sugar to taste, cover with aluminum foil and bake (not long, as potatoes are already cooked).

OR:  Peel raw butternut squash and place cubes in the baking dish with the remaining ingredients.  Cover

With foil and bake until the squash is tender.

Serves 5

Per Serving: 155 Calories; 1g Fat (3.5% calories from fat); 1g Protein; 38g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 9mg Sodium.

ROASTED SWEET AND WHITE POTATOES WITH ELEPHANT GARLIC AND HERBS

Colourful and aromatic.    Elephant garlic offers a more delicate flavour than regular garlic.

Non-stick cooking spray

1 lb sweet potatoes (about 3), peeled and cut into 1” cubes

1 lb russet potatoes (about 3-4), peeled and cut into 1” cubes

1 head elephant garlic, separated into cloves, peeled and cut into chunks.

3 Tbsp. olive oil or canola oil

1 tsp.  rosemary, crushed between your fingers

1/2 tsp. rubbed sage

1/2 tsp. salt

1/4 tsp.  freshly ground black pepper

Spray a roasting pan with non-stick cooking spray.  Preheat oven to 375F.  Combine both types of potatoes and garlic in the roasting pan.  Drizzle olive or canola oil over the vegetables and sprinkle with rosemary, sage, salt, and pepper.  Toss well to coat completely with the oil.  Bake for 50-60 minutes.  Occasionally scrape the bottom of the pan with a sturdy spatula to keep the potatoes from sticking.  Increase heat to 425F.  Bake vegetables 15 minutes longer until brown and crispy along the edges.  Serve hot, garnished with freshly chopped parsley.

Note:  if elephant garlic isn’t available, substitute regular garlic, and reduce amount to  8-10 cloves.

10 Servings.

Per Serving: 157 Calories; 4g Fat (24.1% calories from fat); 4g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 119mg Sodium. 

 

RED CABBAGE

Pair with boiled ‘new’ potatoes for a perfect match.

1 onion, chopped

1 clove garlic, minced

2 tart apples, chopped

1 medium red cabbage, shredded

1/4 cup margarine

1/3 cup raisins

3 Tbsp. brown sugar

1/4 cup all vegetable chicken flavoured stock

1 Tbsp. red wine vinegar

pinch of cloves

1/2 tsp. mustard seed

1/4 tsp. cumin

1/4 to 1/2 tsp. caraway seed

salt & pepper to taste.

Sauté onion and garlic. Add cabbage, sauté. Add remaining ingredients and cook for 20 minutes covered. 

Serves 6

Per Serving: 226 Calories; 12g Fat (45.6% calories from fat); 2g Protein; 30g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 244mg Sodium.

 

SMASHED PAPAS (POTATOES)

6 boiled, peeled potatoes, cooked, still hot, and drained

1 clove garlic, minced

4 Tbsp. fresh parsley, chopped

1 tsp. salt, or more to taste

1 tsp.  Dijon-style mustard

1 Tbsp. horseradish

1/4 cup olive oil or margarine

Mash potatoes for a bit. Then add rest of the ingredients, and smash ‘em up some more. 

Serves 6

Per Serving: 179 Calories; 9g Fat (45.0% calories from fat); 3g Protein; 23g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 377mg Sodium. 

 

MATUSHKA BARBARA’S SWEET AND SPEEDY BROWNED BEANS

1 Tbsp. olive oil

1 medium onion, chopped

2 celery stalks, chopped

one 14-ounce can browned beans in tomato sauce

2 Tbsp.  pure maple syrup

1 tsp. prepared mustard

Heat oil in a heavy pot, over moderate heat.  Cook onion and celery, stirring often, until soft.

Add beans, maple syrup and mustard, heat and serve. 

Serves 4.

Per Serving: 167 Calories; 5g Fat (22.7% calories from fat); 6g Protein; 29g Carbohydrate; 6g Dietary Fiber; 7mg Cholesterol; 471mg Sodium.

 

POTATO PANCAKES

Serve with applesauce or chutney.

1/4  cup oat flour (or ground rolled oats… use a coffee grinder)

1 cup shredded potatoes

1/4 cup onion, finely chopped

salt and fresh ground black pepper to taste

Mix oat flour in enough water to create the consistency of pancake batter. 

Add onions, potatoes, salt and pepper. 

Spoon enough batter to form 3 or 4 large pancakes onto lightly oiled pan. 

Cook at medium heat until bottom is golden brown with a few darker spots, turn and cook other side.

Serves 3.

Per Serving: 89 Calories; trace Fat (1.9% calories from fat); 3g Protein; 20g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 33mg Sodium. 

MEDITERRANEAN PASTA

2 Tbsp. olive oil

1/2  red onion (thinly sliced)

1 small green pepper (3/4 inch cubes)

2 tsp. fresh oregano (chopped)

1 medium tomato (cubed)

1/3 cup chopped pitted olives

1 cup chopped artichokes hearts

1/4 tsp. salt

1/3 tsp. pepper

6 cups cooked corkscrew pasta (Rotini)

       

Heat olive oil; sauté onion and green pepper for 2 minutes. Turn off heat.

Add rest of ingredients to the onion mix, and stir to mix well.  Serve on top of

 the cooked pasta.