Sumptuous Sides

Some people are all about the main, while others swoon over the fixings. This collection of appetizing accoutrements (for the latter group) boasts nutrient-packed sides perfect to mix-and-match with mains.

1. These trendy French bistro-style open-faced sandwiches are light, airy and full of fresh flavors (and a hefty dose of selenium).

See the complete Tomato Tartines recipe here.

2. It’s the cheapest jaunt to Italy you could ever take! These vitamin-rich greens are studded with golden raisins and garlic.

See the complete Italian-Style Sauteed Greens recipe here.

3. A simple combination of fennel, Yukon gold potatoes, lemon, thyme, garlic and sour cream makes for a winning side, with just 3 grams of fat per serving!

See the complete Fennel & Potato Bake recipe here.

4. This vibrant Middle Eastern-inspired dish pairs sweet, nutrient-dense red peppers with nutty bulgur — a high in fiber, low in fat side to remember.

See the complete Red Pepper Tabouli recipe here.

5. Sam Zien gives his mashed potatoes a Japanese kick so delicious your family won’t want to say sayonara to this dish any time soon!

See the complete Wasabi Mashed Potatoes recipe here.

6. During the summer and autumn, our Asian-inspired, rainbow-hued Swiss chard is a festive accompaniment to any meal, ready in just 15 minutes!

See the complete Hot & Sour Swiss Chard recipe here.

7. Protein-packed edamame, or soy beans, are also an excellent source of fiber – and flavor, with onions, rice wine vinegar, nori and Asian spices accenting the mild beans.

See the complete Edamame Salad recipe here.

8. Go Greek, at least on the side, with this low-fat mash, equally delectable when served hot or cold.

See the complete Roasted Red Pepper & Feta Mashed Potatoes recipe here.

9. Favored by Sephardic Jews, this side contains 100% of your vitamin K needs (with only 80 calories), thanks to its nutritious – and superbly seasoned – centerpiece: celeriac.

See the complete Sweet & Sour Apio recipe here.

Sweet & Sour Apio

Apio, a celery root dish favored by Sephardic Jews for centuries, is best served at room temperature and can be enjoyed as a salad, a side dish or part of a tapas tasting menu.

Photo: Gregory James

By Aliza Green

Serves: 4
Hands-on time: 10 minutes.
Total time: 30 minutes.

INGREDIENTS:

• 1 lb celery root (1 large or 2 medium), cut into 3/4-inch cubes, drained
• 4 tbsp fresh-squeezed lemon juice (about 2 lemons)
• 1 tbsp raw organic honey
• 1 bay leaf (optional)
• 2 tbsp extra-virgin olive oil
• 2 tbsp flat-leaf parsley, chopped
• Salt and pepper to taste

INSTRUCTIONS:

1. Place celery root cubes in a pan with just enough water to cover. Add lemon juice, honey, bay leaf, salt and pepper. Cover and simmer for 15 minutes or until the chunks are crisp tender, shaking the pan once or twice.
2. Uncover and continue simmering for 15 minutes until tender and the liquid is syrupy, shaking once or twice.
3. Cool to room temperature, toss with olive oil and parsley, and serve.
4. Store covered and refrigerated for up to 3 days, allowing the apio to come to room temperature before serving.

Nutrients per 1/4 sweet & sour apio: Calories: 130, Total Fat: 7 g, Saturated Fat: 1 g, Carbs: 16 g, Fiber: 2 g, Sugars: 6 g, Protein: 2 g, Sodium; 170 g, Cholesteral: 0 mg

Nutritional Bonus: Celeriac is low in calories but rich in fiber, which helps keep hunger pangs at bay, regulates the absorption of nutrients and ensures proper digestion. It is also rich in potassium and has long been used as a cleansing food. Plus, it’s nutritionally dense: At just 80 calories, a large (200 gram) portion contains 15% of your daily fiber needs, a quarter of your vitamin C requirements and over 100% of your vitamin K needs
.

Roasted Red Pepper & Feta Mashed Potatoes

Yukon gold potatoes have thin skin and buttery flesh, thus abolishing the need for loads of butter, cream and salt. If that wasn't good enough, they have a lower starch content than Russets and Idahos to boot.

Photo: Jodi Pudge

By Joanne Lusted

Serves: 8
Makes: 4 cups
Hands-on time: 10 minutes
Total time: 45 minutes

INGREDIENTS:

• 1 1/2 lb Yukon gold potatoes (3 medium), quartered
• 2 whole cloves garlic
• 1/2 tsp sea salt (optional), plus additional, to taste
• 1/2 cup low-fat plain yogurt
• 1 roasted red bell pepper, diced
• 1/2 cup low-fat feta cheese, crumbled
• 3 tbsp fresh lemon juice
• 6 to 8 sprigs flat-leaf parsley, roughly chopped (about 2 tbsp)
• Fresh ground black pepper, to taste

INSTRUCTIONS:

1. Place potatoes and garlic into a medium pot and cover with cold water. Bring to a boil over high heat, add 1/2 tsp salt, if desired, and cook until potatoes are tender when pierced with a fork, about 10 minutes.
2. Remove from heat, drain water, then return potatoes and garlic to pot and mash until almost smooth with a potato masher or fork. (NOTE: Potatoes should still be slightly chunky.) Fold in yogurt, red pepper, feta, lemon juice and parsley. Season with salt and black pepper and serve immediately.

Nutrients per 1/2-cup serving: Calories: 100, Total Fat: 1.5 g, Sat. Fat: 1 g, Carbs: 18 g, Fiber: 1 g, Sugars: 1 g, Protein: 5 g, Sodium: 280 mg, Cholesterol: 5 mg

Nutritional Bonus:
Go for gold: The more intense the yellow hue of a gold potato’s flesh, the higher its concentration of beta-carotene. Also, by leaving the tender potato skins intact, you’ll add even more vitamin C and potassium to your mash.

Main-Dish Pairing:
The feta cheese, lemon and parsley in this mash make it a perfect side dish for any Greek-inspired entrée. Try it with roasted chicken breast marinated in olive oil, lemon juice and oregano. Also, this chunky side has enough flavor and acidity to be served cold as a tasty potato salad
.

Edamame Salad

The ratio of protein and carbohydrates makes this salad ideal for a light lunch or snack. Try serving it with brown rice for a more substantial meal.

Photo: Peter Chou

By The Clean Eating Team

Serves: 4
Hands-on time: 15 minutes
Total time: 15 minutes plus refrigeration (2 to 3 hours)

INGREDIENTS:

• 10 oz frozen shelled edamame
• 2 green onions, sliced
• 1 sheet nori (seaweed), crumbled
• 1/4 cup rice wine vinegar
• 1 tbsp olive oil
• 1/4 tsp sea salt
• 1/4 tsp Nanami Togarashi (Asian seasoning blend)

INSTRUCTIONS:

1. Cook edamame according to package directions; set aside.
2. In a medium bowl, combine edamame with onions and nori.
3. In a small bowl, whisk together vinegar, oil, salt and Nanami Togarashi; add to edamame mixture and combine thoroughly. Refrigerate for 2 to 3 hours before serving, for best results; can be kept in fridge for up to 4 days.

Nutrients per 1/2-cup serving: Calories: 130, Total Fat: 6 g, Sat. Fat: 0 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 0 g, Omega-3s: 30 mg, Omega-6s: 300 mg, Carbs: 10 g, Fiber: 4 g, Sugars: 1 g, Protein: 8 g, Sodium: 160 mg, Cholesterol: 0 mg

TIP:
Nanami Togarashi can be found in the Asian section of most supermarkets or health food stores. But if you can’t locate the seasoning, red chile pepper flakes may be substituted
.

Hot & Sour Swiss Chard

Stunning rainbow (or Bright Lights) Swiss chard is a colorful alternative to the standard, with vibrant yellow, pink and purple hues and the same antioxidants you know and love.

Photo: Jodi Pudge

By Joanne Lusted

Serves: 4
Hands-on time: 10 minutes
Total time: 15 minutes

INGREDIENTS:

• 2 tbsp apple cider vinegar
• 2 tbsp raw organic honey
• 1 tbsp unsalted tomato paste
• 1/4 to 1/2 tsp red chile flakes (adjust to taste)
• 1 tsp olive oil
• 1 medium shallot, finely diced
• 1 bunch Swiss chard, sliced into 1-inch pieces, stems and leaves separated (about 2 to 3 cups stems and 4 to 6 cups leaves)
• Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:

1. In a small bowl, whisk together vinegar, honey, tomato paste and chile flakes. Set aside.
2. Heat a large 10- to 12-inch sauté pan over medium-high heat. Add oil and shallot and sauté for 1 minute, until translucent. Add chard stems to pan and sauté for about 1 minute. Add chard leaves, stir and continue to cook for another 2 minutes. Season with salt and black pepper and pour mixture into a bowl.
3. Return pan to heat and pour tomato paste mixture into pan. (Be careful: Vinegar will boil immediately, resulting in strong fumes. Keep your face away from pan.) Stir well and allow liquid to reduce for about 30 to 60 seconds so that it thickens enough to coat the back of a spoon. Remove from heat.
4. Place chard onto a serving platter and drizzle with sauce. Serve immediately.

Nutrients per 2/3-cup serving: Calories: 69, Total Fat: 1 g, Sat. Fat: 0 g, Carbs: 14 g, Fiber: 1 g, Sugars: 9.5 g, Protein: 1.5 g, Sodium: 198 mg, Cholesterol: 0 m
g

Wasabi Mashed Potatoes

Sam Zien, host of Discovery Health's Just Cook This! with Sam the Cooking Guy, has a spicy twist to get your old mashed potato recipe out of its rut.

Photo: Gregory James

By Chef Sam Zien

Serves: 6
Hands-on time: 10 minutes
Total time: 30 minutes

INGREDIENTS:

• 2 lb Yukon Gold potatoes, peeled and quartered
• 1/3 cup low-fat sour cream
• Up to 1/2 cup low-fat milk
• 1/2 to 1 tbsp wasabi paste
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS:

1. Place potatoes in a small pot and cover with water. Bring to a boil and cook until potatoes are tender; drain.
2. Add sour cream, milk (adding enough to make it as thick as you like) and wasabi paste to potatoes; mash well.
3. Season with salt and pepper and keep warm until serving.

Nutrients per serving: Calories: 170, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 32 g, Fiber: 2 g, Sugars: 2 g, Protein: 5 g, Sodium: 170 mg, Cholesterol: 10 m
g

Red Pepper Tabouli

Nosh on red bell peppers like those found in this Middle Eastern-inspired side dish and know you've chosen one of the most nutrient-dense foods around. A 3 1/2-oz serving of red peppers boasts plentiful vitamins C, A and B6, fiber, thiamin and folic acid.

Photo: Joanne Tsakos

By The Clean Eating Team

Serves: 8

INGREDIENTS:

• 1 cup bulgur
• 1 tsp olive oil
• 2 red peppers, diced into 1/4-inch pieces (2 cups)
• 2 stalks celery, diced into 1/4-inch pieces (1 cup)
• 1/2 tsp dried basil
• 1/4 tsp sea salt
• 3 cloves garlic, minced
• 1 bunch parsley, minced (1 cup)

DRESSING

• Juice 1 lemon (about 1/4 cup)
• 1 tbsp olive oil
• 1 tsp balsamic vinegar

INSTRUCTIONS:

1. In a medium heat-proof bowl with lid, pour 2 cups boiling water over bulgur. Cover and place in refrigerator for 45 minutes.
2. Pour oil into a large nonstick skillet. Add peppers and celery, sprinkle with basil and salt, and sauté on medium-high heat for 3 minutes. Add garlic and sauté another 2 minutes. Remove from heat.
3. In another small bowl, stir together lemon juice, oil and vinegar for the dressing.
4. When bulgur is finished soaking and water is absorbed, spoon it into a large bowl with the sautéed red pepper and celery. Add parsley. Pour dressing over and stir gently.

Nutrients per 3/4-cup serving: Calories: 93, Total Fat: 2 g, Sat. Fat: 0 g, Carbs: 17 g, Fiber: 4 g, Sugars: 2 g, Protein: 3 g, Sodium: 89 mg, Cholesterol: 17 mg
TIP: 
The bulgur in this recipe can simply be soaked because the grain comes precooked
.

Fennel & Potato Bake

This lemon-spiked fennel and potato dish also gets its flavor from thyme, garlic, green onions and sour cream, weighing in at only 3 grams of fat per serving!

Photo: Yvonne Duivenvoorden

By Joanne Lusted

Serves: 4
Hands-on time: 15 minutes
Total time: 1 hour, 15 minutes

INGREDIENTS:

• 1 1/2 cups low-sodium chicken broth
• 1 medium fennel bulb, trimmed
• 2 medium Yukon Gold potatoes, unpeeled
• 2 tsp olive oil
• Sea salt and fresh ground black pepper, to taste
• 4 sprigs fresh thyme
• 2 cloves garlic, thinly sliced
• 1 lemon, zested and juiced, divided
• 1/3 cup low-fat sour cream
• 3 green onions, thinly sliced

INSTRUCTIONS:

1. Preheat oven to 375°F. In a small saucepan, bring broth to a boil over high heat. Reduce heat to medium-high and simmer for about 6 minutes, until reduced to 1 cup. Remove from heat and set aside.
2. Using a mandoline or very sharp knife, cut fennel and potatoes into 1/8-inch-thick slices, keeping them in separate bowls. Toss potatoes with oil and season with salt and pepper.
3. Lay thyme sprigs in the bottom of an 8.5 x 11 x 2-inch oven-safe baking dish. Scatter garlic over thyme. Arrange two rows of alternating slices of potato and fennel in dish until all vegetables are used, overlapping each slice so that they lie at a 45° angle.
4. Sprinkle vegetables with lemon zest and pour reduced broth and lemon juice into baking dish. Cover dish with foil and roast in oven for 50 minutes or until potatoes are tender when pierced with a fork. Remove foil and continue to roast for about 6 to 8 minutes to allow potatoes to brown a bit.
5. Remove dish from oven. Transfer vegetables to a serving platter, discard thyme and drizzle all liquid from dish over top. Serve immediately with sour cream and sprinkle green onions over top.

Nutrients per serving (7 oz vegetables, 2 tbsp sauce, 1 tbsp sour cream): Calories: 152, Total Fat: 3 g, Sat. Fat: 2 g, Carbs: 28 g, Fiber: 5 g, Sugars: 3 g, Protein: 5 g, Sodium: 306 mg, Cholesterol: 12 mg

Nutritional Bonus: Did you know that a potato’s 5 grams of fiber are found in the skin? It’s a fact! Opt for unpeeled spuds when settling on a side dish
.

Italian-Style Sautéed Greens

Chard and kale, with their unique vitamin profiles, offer additional nutritional benefits when paired. By adding golden raisins and fresh chopped garlic to the mix, you'll do wonders for the flavor impact of these super greens.

Photo: Joanne Tsakos

By Diane Jacob

Serves: 4
Hands-on time: 20 minutes
Total time: 24 minutes

INGREDIENTS:

• 2 tbsp olive oil
• 2 large cloves garlic, minced
• 1/2 a bunch (5 to 6 oz) Swiss chard, ribs and leaves chopped separately
• 1/2 a bunch (5 to 6 oz) Tuscan or Lacinato kale, leaves chopped coarsely
• 3 tbsp golden raisins
• Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:

1. Heat oil in a large skillet over medium heat.
2. Add garlic and sauté for 1 minute.
3. Add chard ribs and kale leaves and sauté for 2 minutes until softened.
4. Add chard leaves, a handful at a time, stirring to coat with oil and garlic. Cover and cook until greens have softened, about 5 minutes.
5. Stir once to keep greens and garlic from sticking. Add raisins and stir. Season with salt and pepper.

Nutrients per 1/2-cup serving: Calories: 115, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Protein: 3 g, Sugars: 5 g, Sodium: 110 mg, Cholesterol: 0 mg

Nutritional Bonus: The deep dark-green leaves of chard and kale indicate that they are an excellent source of vitamin A for vision and vitamin K for maintaining bone health, as well as a very good source of vitamin C. Contrary to popular belief that carrots are best for eye health, you’ll be doing your eyesight a favor by stocking up on greens
.

Kid-Friendly Eats

Some kids will eat just about anything, while others have more "discerning" (aka picky) palates. These fail-proof recipes are good for the whole lot, offering ample nutrition, flavor and fun. Let us know your little ones' fave CE recipes in the comments section!

1. They may not remember when the Monte Cristo first had its glory days decades ago, but they’ll love gobbling up our clean version!

See the complete Monte Cristo recipe here.

2. At only $1.58 per serving, this mild fish and chips recipe will suit your wallet as well as your biggest fish haters – especially if you serve it in rolled newspaper!

See the complete Fish and Chips recipe here.

3. Sneak a little spinach into tonight’s dinner between the folds of these protein-fuelled quesadillas. Your little Popeyes will thank you later!

See the complete Chicken, Spinach & Ricotta Quesadillas recipe here.

4. It’s the most important meal of the day, but need not be the lengthiest! Save yourself a few minutes of morning frenzy by serving up homemade breakfast turnovers. (You can make them in advance!)

See the complete Egg and Ham Turnovers recipe here.

5. They’re like the chicken fingers of brunch. Spend some time with the little ones on the weekend – give them each a small bowl of pure maple syrup and they may actually sit still for these dunkers!

See the complete French Toast Sticks recipe here.

6. This traditional dish is like a Greek lasagna-shepherd’s pie hybrid, both of which are pretty fail-proof kid dishes. Plus, they’ll get good doses of fiber, potassium and folate from the eggplant!

See the complete Moussaka recipe here.

7. With just 20 minutes of hands-on prep, you’ll have more time to hang out with the family while feasting on these clean and decadent waffles!

See the complete Multigrain Waffles with Caramelized Bananas recipe here.

8. These panko-crusted chicken breasts are like giant chicken fingers – just mind the spices if your kids have delicate palates!

See the complete Not-So-Fried Chicken recipe here.

9. Get the tots involved in preparing this dish, rolling up soft pasta strips with tasty turkey and bright green spinach (plus lots of calcium)!

See the complete Pasta Roll-ups recipe here.

10. Our reader’s sneaky pasta adds pumpkin purée to the mix, increasing fiber and vitamin A with her family none the wiser!

See the complete Pumpkin Pasta Surprise recipe here.

11. Treat your offspring to the feeling of classic comfort without the traditional fat content (a serving has only 4 grams of fat)!

See the complete Shepherd’s Pie recipe here.

12. Skip the fast food and nourish your young’uns with homemade cheeseburgers that taste even better than at the drive-through. Let them choose the toppings!

See the complete Smothered Cheeseburgers recipe here.

13. There are few better ways to win the hearts (and stomachs) of your children than with five simple letters (and, in this case, five simple ingredients): P-I-Z-Z-A!

See the complete Spinach & Chicken Sausage Pizza recipe here.

14. Letting your kids eat french fries without a single pang of guilt? It’s definitely a win-win! Mom and dad, eat your hearts out too –there are only 168 calories per serving (and that includes the dipping sauce)!

See the complete Sweet Potato Sticks recipe here.

15. You all can’t stop commenting about how much your families love this recipe! Moms love it too because you can pre-chop the veggies and leave the chicken marinating for up to 8 hours.

See the complete Sweet and Sour Chicken recipe here.

16. Serve up these coconut-crusted shrimp as finger foods, with personal dipping sauces, and the li’l ones will love the chance to eat with their hands!

See the complete Thai Coconut Shrimp recipe here.

17. Let the wee ones have a whirl filling their own tacos for a little DIY dinner fun.

See the complete Turkey Black Bean Soft Tacos recipe here.

Turkey-Black Bean Soft Tacos

Ground turkey paired with black beans makes these tacos lean and filling. Corn tortillas are a whole-grain food, making them a tasty and wholesome alternative to white-flour tortillas.

Photo: Edward Pond

By Julie O'Hara

Serves: 6
Hands-on time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

• 12 corn tortillas
• 1 1/4 lb extra-lean ground turkey
• 1 15-oz can low-sodium black beans, rinsed and drained
• 1 cup, plus 2 tbsp chunky low-sodium salsa
• 2 cups (packed) romaine lettuce, chopped

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper and sea salt, to taste

INSTRUCTIONS:

1. Preheat oven to 350 F. Loosely wrap tortillas in foil, making 2 packets of 6 tortillas each. Place packets on a baking sheet and bake for 10 to 15 minutes, or until hot.
2. Coat a skillet with cooking spray and heat on medium-high. Add turkey and cook until lightly browned and cooked through, about 6 to 8 minutes, breaking up meat as you go. Season with salt and pepper, to taste. Remove from heat and set aside.
3. Unwrap foil packets and place 2 tortillas on each of 6 plates. For each plate, distribute 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa and 1/3 cup lettuce evenly between both tortillas. Serve immediately.

Nutrients per serving (2 corn tortillas, 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa, 1/3 cup lettuce):Calories: 276, Total Fat: 2.5 g, Sat. Fat: 0 g, Monounsaturated Fat: 0 g, Polyunsaturated Fat: 0.5 g, Carbs: 37 g, Fiber: 7 g, Sugars: 2 g, Protein: 28 g, Sodium: 343 mg, Cholesterol: 46 mg

 Nutritional Bonus: Beans are nutrient dense, counting as both a protein and a vegetable serving. In these tacos, they also contribute B-vitamins and bump up the fiber count to 7 grams per serving – 29% of your daily requirement!