The holidays will be here before you know it, bringing joy, laughter and plenty of delicious food. With so many tempting dishes on the table, it’s easy for healthy eating habits to get a little off track. Making health-conscious choices can be tough, but bringing at least one nutritious dish to every gathering can help keep everyone around the table on the right path.
Here are five healthy side dishes to enjoy this holiday season!
Olive Oil & Roasted Garlic Mashed Potatoes
Ingredients
- 1 head of garlic
- 1/2 cup good-quality extra-virgin olive oil, divided
- 3 lbs yellow-fleshed potatoes, peeled and cut into 2-inch pieces
- 1 cup of potato cooking water (don’t forget to save it before you drain the potatoes)
- 2 tsp kosher salt, plus more to taste
- Freshly ground pepper, to taste
- Optional add-ins and toppings:
- 12 scallions, ends trimmed, finely chopped
- 2 Tbsp chopped fresh parsley and a few parsley sprigs
- A drizzle of olive oil
Directions
- Roast the garlic: Preheat the oven to 400°F. Slice the top 1/2 inch off the garlic head so the cloves are exposed. Drizzle about 1 tsp of olive oil over the top, wrap it tightly in foil and roast for 35 minutes. Once it’s cool enough to handle, squeeze the cloves out of their skins and mash them with a fork.
- Boil the potatoes: Put the potatoes in a large pot and cover them with a couple of inches of cold water. Add 2 tsp salt and bring to a boil. Cook for 12–15 minutes, until a knife slides in and out easily.
- Mash. Set aside 1 cup of the cooking water, then drain the potatoes. Return them to the pot over medium heat and stir for about a minute to dry them out. Add the roasted garlic and mash roughly with a potato masher. Stir in 6 Tbsp of olive oil, then add the reserved cooking water a little at a time until you reach the consistency you like. Season with salt and pepper.
- Add extras (optional). Stir in chopped scallions and/or parsley.
- Serve. Transfer to a serving bowl, finish with a drizzle of olive oil and garnish with parsley. Serve hot.
Roasted Butternut Squash & Brussels Sprouts Salad
Ingredients
- 1 small butternut squash, peeled and cut into 1/2-inch cubes
- 1 1/2 lbs Brussels sprouts, trimmed and halved from top to bottom
- Olive oil
- Kosher salt
- Ground black pepper
- 4 Tbsp maple syrup, plus more for a final drizzle
- 1/2 cup dried cranberries
- 1/2 cup pumpkin seeds
Directions
- Preheat oven to 450°F.
- On a large sheet pan, toss the squash with about 2 Tbsp olive oil, 1/2 tsp kosher salt and black pepper to taste. On a second sheet pan, toss the Brussels sprouts with the same amounts of oil, salt and pepper, then turn them cut side down. Use extra pans if needed; crowded vegetables steam instead of roast.
- Roast the Brussels sprouts for 15–18 minutes and the squash for 22–25 minutes. Leave the sprouts cut side down so they brown nicely.
- Drizzle about 2 Tbsp maple syrup over each pan and toss to coat. Return both pans to the oven for another 5–8 minutes, until the vegetables are tender and golden. Keep an eye on them so the syrup doesn’t burn.
- Let the vegetables cool for a few minutes. Toss them in a large bowl with the dried cranberries and pumpkin seeds, and finish with a light drizzle of maple syrup.
Lemon & Garlic Green Beans
Ingredients
- 2 lbs green beans, ends trimmed
- 1 Tbsp extra-virgin olive oil
- 2 Tbsp butter
- 2 large garlic cloves, minced
- 1 tsp red pepper flakes
- 1 Tbsp lemon zest
- Salt and freshly ground black pepper
Directions
- Bring a large pot of well-salted water to a boil. Add the green beans and cook for about 2 minutes, until bright green and crisp-tender. Drain, then transfer to a bowl of ice water to stop the cooking.
- Heat the olive oil and butter in a large skillet over medium heat. Add the garlic and red pepper flakes and cook for about 30 seconds, until fragrant.
- Add the green beans and cook for about 5 minutes, tossing until heated through and well coated. Stir in the lemon zest and season with salt and pepper.
Southern Cornbread
Ingredients
- 1 cup yellow cornmeal
- 1/2 cup all-purpose flour
- 1/2 cup whole-wheat flour
- 2 Tbsp sugar
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/8 tsp salt
- 1 cup no-salt-added cream-style corn, undrained
- 1/2 cup frozen whole kernel corn, thawed
- 1/2 cup low-fat buttermilk
- 1/4 cup fat-free milk
- 1 large egg
- 2 Tbsp canola or corn oil
Directions
- Preheat the oven to 425°F. Lightly coat a 9-inch square or round baking pan with cooking spray.
- In a large bowl, whisk together the cornmeal, both flours, sugar, baking soda, baking powder and salt. Make a well in the center.
- In a medium bowl, stir together the cream-style corn, thawed corn kernels, buttermilk, milk, egg and oil. Pour the wet ingredients into the well and stir just until combined. Don’t overmix.
- Spread the batter in the pan and lightly spray the top with cooking spray. Bake for 20–25 minutes, until a toothpick inserted in the center comes out clean.
- Let cool in the pan on a wire rack for 5–10 minutes before slicing.
Skillet Apples
Ingredients
- 1 large Granny Smith apple, cut into 1/2-inch wedges
- 1 large Gala, Jonathan or Red Delicious apple, cut into 1/2-inch wedges
- 2 Tbsp firmly packed dark brown sugar
- 1 Tbsp light tub margarine
Instructions
- Heat a large nonstick skillet over medium-high heat, then lower the heat to medium.
- Add the apples, brown sugar and margarine, and stir to combine.
- Cook for about 10 minutes, stirring gently and often, until the apples are just tender.
Whether you try any of these options or want to lighten up your own family favorites, you can still eat healthy around the holidays. A few simple swaps can make a big difference without losing the flavor. Try Greek yogurt, low-fat milk or broth in place of heavy cream. For sweet potato or broccoli casseroles, skip the marshmallows and heavy butter crusts and top them with a crunchy pecan or toasted almond crumble instead.
For more nutrition guidance, our team at the Center for Comprehensive Weight Management & Bariatric Surgery offers personalized Nutrition Services from registered dietitian nutritionists to help you make smart food choices during the holidays and all year long!