5 Budget-Friendly Holiday Sides

Prep time: 10 min. Bake time: 35-40 min. Servings: 4 (1 c.)

A dairy-free and low-sodium side that bests green bean casserole in terms of nutrients.

• 2 c. mushrooms, sliced
• 3 T. olive oil
• 2 - 3 garlic cloves, minced
• 1 ½ c. brown rice, uncooked
• 1 ½ c. low-sodium vegetable broth
• 1 ½ c. water
• 2 T colby jack, cheddar or non-dairy cheese shreds (optional)

Directions

1. Preheat oven to 350°F.
2. Place mushrooms in a large bowl. Add in the garlic, salt and pepper and 1 tablespoon of oil.
3. Put rice in an 8 x 8-inch (or 9 x 13-inch) baking pan. Then spread the rice out evenly on the bottom.
4. Spread the mushrooms over the rice. Be sure the mushrooms fully form a top layer.
5. Pour over the remaining olive oil.
6. Bake for 35–40 minutes or until the rice is completely cooked and the mushrooms are roasted. Remove from oven and let sit for 5 min. before dishing up.
7. Add a sprinkle of cheese shreds on top of individual servings after plating, if using.
   

Nutrition Information

Per Serving: 201 calories (110 from fat), 12 g total fat (2 g saturated fat), 3 mg cholesterol, 84 mg sodium, 20 g carbohydrates, 2 g fiber, 2 g sugar, 4 g protein. Exchanges: 1 starch, 2 fats, 1 vegetable, 1 free

Pro Tip: The mushrooms can be swapped out for spinach, kale or tomatoes for non-mushroom fans.

Skillet Cornbread

Prep time: 5 min. Cook time: 10–15 min. Servings: 4 (¼ skillet serving, triangle shaped)

A quick and gluten-free stovetop version if more bread is needed in a jiffy!

• ½ c. skim (or dairy-free) milk
• 1 T. olive oil (plus 2 t. olive oil or avocado oil spray to prep the pan)
• 1 large egg
• 1 T. honey (or brown sugar)
• ¾ c. cornmeal
• ½ t. salt
• ½ t. baking soda

Directions

1. Put milk into a small bowl. Add egg, then stir in the honey and the oil.
2. Combine the cornmeal, salt and baking soda in a separate bowl.
3. Slightly warm up the skillet, then add 2 t. of oil.
4. Tilt the skillet so that oil spreads to cover the bottom and sides of the pan.
5. Combine the cornmeal mixture with the milk mixture. Stir a few times before pouring into the hot skillet. Gradually increase heat to medium-low. Cover the skillet with a lid (or aluminum foil).
6. Check periodically after 5–7 min. Be sure the cornbread is firm around the edges and center is nearly firm before switching off the heat.
7. Leave on the stove, covered for 3–5 more min.
8. Serve while still warm.
   

Prep time: 10 min. Cook time: 40 min. Servings: 6 (1 c.)

A low-carb alternative to a traditional holiday staple. Plus, this recipe is gluten-free and has five grams of fiber per serving. 

Ingredients

• 2 fresh cauliflower heads
• 2 T. skim (or dairy-free) milk (optional)
• 2 T. olive oil
• 1 t. salt
• ¾ t. black pepper (or to taste)
• 2 T. dill
  

Directions

1. Cut cauliflower into florets before steaming or boiling until fully tender.
2. Drain cauliflower, then let cool.
3. For a thicker mash, mix the cauliflower with the remaining ingredients using a fork and a wooden spoon.
4. For a smoother texture, puree the cauliflower in a food processor or blender for 30 seconds–one min. with the remaining ingredients (including milk, if using).
5. Sprinkle additional dill on top before plating, if desired.
   

Nutrition Information

Per Serving: 87 calories (45 from fat), 5 g total fat (1 g saturated fat), 0 mg cholesterol, 380 mg sodium, 9 g carbohydrates, 5 g fiber, 4 g sugar, 4 g protein. Exchanges: 1 fat, 2 vegetable

Pro Tip: If prepped ahead of time, reheat in the oven at 350°F for 10-15 min. prior to serving.

Sweet Potato Salsa

Prep time: 20 min. Cook time: 30 min. Servings: 10 (¼ c)

This hearty, vegan and gluten-free dip can double as a salad if served up tossed with mixed greens.

Ingredients

• 15 oz can cooked black beans (about 1 ½ c. cooked beans)
• 1 T. lime juice (½ lime, juiced)
• 1 T. cumin
• 1 T. salt
• 2 sweet potatoes, rinsed and diced
• 2 T. olive oil
• 1 t. paprika
• cayenne pepper (optional)
• ½ c. diced tomatoes (optional)
  

Directions

1. Rinse and strain the black beans, then add to a bowl with the lime juice, cumin and half of the salt. Stir well, set aside.
2. Dice the sweet potatoes into small cubes. (Skin can be left on or removed.)
3. Put sweet potatoes onto a baking sheet. Add the oil, cumin, paprika and the rest of the salt. Coat evenly, then place in a single layer on a tray before sliding into the oven to bake for 15 min.
4. Once that cook time is complete, take the tray out of the oven. Mix black beans and the sweet potatoes together before putting back in the oven for an additional 10 min.
5. Remove from oven, put in large serving bowl. Add diced tomatoes, if using.
6. Serve with tortilla chips, romaine lettuce, spinach or a mixed greens blend.

Nutrition Information

Per Serving: 82 calories (27 from fat), 3 g total fat (0 g saturated fat), 0 mg cholesterol, 618 mg sodium, 12 g carbohydrates, 4 g fiber, 2 g sugar, 3 g protein. Exchanges: 1 starch, ½ fat, ½ protein

Pro Tip: Go easy on the spice when mixing this up for a crowd. The cayenne can always be left on the side as a “self-serve” option.

Carrot Ginger Soup

Prep time: 10 min. Cook time: 2 hours Servings: 6 (1 c.)

A tasty side that can be made—and taken to the festivities—in one pot.

Ingredients

• 2 T. olive oil
• 6 large carrots, peeled and sliced
• 1 c. yellow onion, chopped
• ½ c. celery, chopped
• 1 t. salt
• 1 t. ginger, minced
• 2 c. vegetable broth, low-sodium
• 2 c. water
• 1 T. low-fat or non-dairy yogurt (optional) - not included in analysis
• 1 T. basil or parsley (optional)—not included in analysis

Directions

1. Place all ingredients into a slow cooker, except for the basil or parsley.
2. Cover, and cook on high setting for 1 hour (or for 2 hours on low setting).
3. Let cool for 20 min., then puree the soup using a hand immersion blender. Another option is to pour the soup into a blender and puree until smooth.
4. Add optional garnishes, such as honey (or maple syrup), a drizzle of plain low-fat (or non-dairy) yogurt and/or basil or parsley when serving. Enjoy…and happy holidays!

Nutrition Information

Per Serving: 66 calories (42 from fat), 5 g total fat (1 g saturated fat), 0 mg cholesterol, 427 mg sodium, 6 g carbohydrates, 2 g fiber, 3 g sugar, 1 g protein. Exchanges: 1 fat, 1½ vegetable, 1 free

Want more great recipes? Find the joy in holiday cooking while keeping wellness in focus with the TOPS Balanced Celebrations e-book.

This article was written by Rachel Werner, TOPS Nutrition and Fitness Editor, and was originally featured in the November/December 2022 issue of TOPS News magazine. Check out Rachel’s Wellness Wednesday blog on tops.org. Rachel also took all the recipe photos included in this feature.  

 

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