Green Bean Amandine
SERVES 4
2 tablespoons olive oil
1⁄3 cup sliced almonds
3⁄4 cup sliced mushrooms
1⁄2 yellow onion, chopped
1⁄2 teaspoon lemon juice
Folic Acid:
Vitamin B12: NA
Protein:
Iron:
Zinc:
Calcium:
Vitamin D: only present in very small amounts
1. Boil green beans in water for just 3–4 minutes; do not overcook. Or steam for 4–5 minutes. Drain and rinse under cold water.
2. In olive oil, sauté almonds, mushrooms, and onion over medium heat for 3–4 minutes, stirring frequently. Add green beans and lemon juice and heat for another minute or two.
Calories: 147 | Fat: 11g | Sodium: 8mg | Fiber: 5g | Protein: 4g
Roasted Brussels Sprouts with Apples
8 whole cloves garlic, peeled
2 tablespoons olive oil
2 tablespoons balsamic vinegar
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 apples, cored and chopped
Folic Acid:
Vitamin B12: NA
Protein:
Iron:
Zinc:
Calcium:
Vitamin D: NA
1. Preheat oven to 425°F.
2. Arrange Brussels sprouts and garlic in a single layer on a baking sheet. Drizzle with olive oil and balsamic vinegar and season with salt and pepper. Roast for 10–12 minutes, tossing once.
3. Remove tray from oven and add apples, tossing gently to combine. Roast for 10 more minutes or until apples are soft, tossing once again.
Calories: 143 | Fat: 7g | Sodium: 451mg | Fiber: 4g | Protein: 2g
Recycle this basic recipe by adding an extra garnish or two each time you make it: a touch of fresh rosemary, a couple shakes of a vegan Parmesan cheese, some chopped toasted nuts or vegetarian bacon bits for crunch. For a Thanksgiving side dish, toss in some rehydrated dried cranberries.