Dismiss sides at your peril! They play a major role in your health and fast fat loss, and for a refresher on how highly I regard them, refer to the space I’ve given them on the Sugar Impact Plate.
In fact, nonstarchy veggie sides do so much to lower your SI and fuel your fat loss that you may recall I said you could have as many as you want (I dare you to try to OD on asparagus). Sides can also introduce elegant flavors and nutrients that offset the Main on your plate. I mean, chicken has its place, but Lemony Roasted Artichoke Hearts (here)? Come on!
Look for prepacked bags of “stringless” sugar snap peas—it will save you tons of time. Otherwise, you’ll have to remove the tips and tough vein from each one (no thanks!). Serve these warm or at room temperature.
1 tablespoon macadamia nut oil
1 medium red onion, thinly sliced
2 garlic cloves, minced
12 ounces stringless sugar snap peas
4 radishes, sliced
2 tablespoons chopped fresh parsley
2 teaspoons grated orange zest
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook until slightly softened, 2 to 3 minutes. Add the garlic and cook for 2 minutes longer. Stir in the sugar snap peas and cook until bright green, 3 minutes. Add the radishes and cook until just starting to soften, 2 minutes. Remove from the heat and stir in the parsley, orange zest, salt, and pepper.
Nutrient Content per Serving
Calories: 80
Fat: 3.5 grams
Protein: 2 grams
Fiber: 2 grams
Saturated Fat: 0 grams
Carbs: 9 grams
Sodium: 150 mg
Sugars: 3 grams
Asparagus is packed with powerful anti-inflammatory nutrients and a wide variety of antioxidants, including vitamin C, beta-carotene, and vitamin E. It’s also more perishable than other vegetables, which makes it more likely to lose water and wrinkle. When buying asparagus, look for firm, straight stalks and make sure the crowns have not gone to flower (gotten little bumps).
Makes 4 servings
1 pound asparagus, trimmed
1 tablespoon Malaysian red palm fruit oil
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Nutrient Content per Serving
Calories: 50
Fat: 3.5 grams
Protein: 3 grams
Fiber: 2 grams
Saturated Fat: 2 grams
Carbs: 4 grams
Sodium: 150 mg
Sugars: 2 grams
A truly delicious side. Common white mushrooms have a great flavor when they brown or “caramelize” in a skillet. The trick is to cook them long enough so they release their liquid; sprinkle them with a little salt when you add them to the skillet to speed up the process.
Makes 4 servings
2 tablespoons olive oil
1 medium onion, chopped
1 pound white mushrooms, sliced
1 tablespoon chopped fresh marjoram
¼ teaspoon plus ⅛ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook until starting to soften, 2 to 3 minutes. Stir in the mushrooms, marjoram, and ¼ teaspoon of the salt; cook, stirring occasionally, until the mushrooms are browned, 7 to 8 minutes. Remove from the heat and stir in the remaining ⅛ teaspoon salt and the pepper.
Nutrient Content per Serving
Calories: 100
Fat: 7 grams
Protein: 2 grams
Fiber: 1 gram
Saturated Fat: 1 gram
Carbs: 7 grams
Sodium: 230 mg
Sugars: 4 grams
Brussels sprouts are nutrient powerhouses that have the ability to help us detox, and they may even protect against cancer. Thinly slicing Brussels sprouts gives them a sweeter, nuttier flavor when they cook.
1 tablespoon olive oil
1 medium red onion, thinly sliced
4 garlic cloves, sliced
1½ pounds Brussels sprouts, very thinly sliced
2 tablespoons slow-roasted almonds (see here), chopped
3 tablespoons Easy Lemon Vinaigrette (here)
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until slightly softened, 2 to 3 minutes. Add the Brussels sprouts and cook, stirring occasionally, until crisp-tender and lightly browned, 7 to 8 minutes. Add the almonds and cook for 1 minute longer. Remove from the heat and stir in the vinaigrette, salt, and pepper.
Nutrient Content per Serving
Calories: 210
Fat: 13 grams
Protein: 6 grams
Fiber: 7 grams
Saturated Fat: 1.5 grams
Carbs: 17 grams
Sodium: 310 mg
Sugars: 5 grams
You’ll never dismiss this as boring ol’ broccoli—the drizzle makes it sizzle! Plus, steaming the broccoli actually makes it more digestible. Whole stalks of broccoli (not just the florets) and broccoli rabe (rapini) make great substitutes, too.
Makes 4 servings
8 cups broccoli florets
2 tablespoons extra-virgin olive oil
5 garlic cloves, thinly sliced
⅛ teaspoon red pepper flakes
1 tablespoon grated lemon zest
¼ teaspoon sea salt
Bring a large pot of lightly salted water to a boil over high heat.
Add the broccoli to the pot, return to a boil, and cook for 1 minute. Drain in a colander, then transfer to a large bowl and set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the garlic and red pepper flakes and cook until the garlic just starts to brown around the edges, 2 to 3 minutes. Pour the mixture over the broccoli and stir in the lemon zest and salt; toss well. Serve warm or at room temperature.
Nutrient Content per Serving
Calories: 110
Fat: 7 grams
Protein: 4 grams
Fiber: 5 grams
Saturated Fat: 1 gram
Carbs: 9 grams
Sodium: 180 mg
Sugars: 0 grams
Escarole is slightly less bitter than other endives and can also be eaten raw. If you’re dairy intolerant, omit the cheese and increase the salt by ⅛ teaspoon, if you so desire. As a vegan alternative, omit the cheese and use Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth.
Makes 4 servings
2 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
⅛ teaspoon red pepper flakes
1 head escarole (1½ pounds), trimmed and washed
½ cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
1 tablespoon grated Pecorino Romano cheese
¼ teaspoon sea salt
Heat the oil in a large nonstick skillet over medium heat. Add the garlic and red pepper flakes; cook, stirring occasionally, until the garlic just starts to brown, 1½ to 2 minutes. Add the escarole and cook, stirring often, until it begins to wilt, 2 to 3 minutes. Pour in the stock, cover, and cook, stirring occasionally, until the escarole is tender, 7 to 8 minutes. Remove from the heat and stir in the cheese and salt.
Nutrient Content per Serving
Calories: 90
Fat: 8 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 1.5 grams
Carbs: 5 grams
Sodium: 200 mg
Sugars: 0 grams
Grilling is a simple way to elevate the presence of the crispy endive, and the rich flavor of the vinaigrette helps counter its bitter flavor.
Makes 4 servings
2 slices nitrate-free uncured bacon
2 tablespoons chopped shallots
5 teaspoons walnut oil
2 teaspoons white wine vinegar
½ teaspoon Dijon mustard
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
1 teaspoon olive oil, plus more for the pan
6 endives, halved lengthwise
Heat a small nonstick skillet over medium heat. Add the bacon and cook, turning once, until crisp, 6 to 7 minutes. Transfer to a plate lined with a paper towel to drain. Return the skillet to the heat and add the shallots; cook, stirring, for 30 seconds. Remove the skillet from the heat and whisk in the walnut oil, vinegar, mustard, salt, and pepper. Immediately transfer to a small bowl and set aside.
Lightly brush the endives with the 1 teaspoon of olive oil. Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat. Add the endives and cook, turning once, until nicely marked and starting to wilt, 6 minutes. Transfer to a platter and spoon the reserved vinaigrette and bacon over the endive.
Nutrient Content per Serving
Calories: 100
Fat: 9 grams
Protein: 2 grams
Fiber: 2 grams
Saturated Fat: 1 gram
Carbs: 4 grams
Sodium: 200 mg
Sugars: 0 grams
Like most Italian food, this will make a flavorful statement on your plate. And it can certainly hold its own just as it is. But to make your dinner feel like a night out in the comfort of your own home, make it restaurant style by adding some sautéed sweet or hot Italian turkey sausage.
2 tablespoons olive oil
1 medium onion, sliced
2 garlic cloves, minced
½ teaspoon dried basil
½ teaspoon dried oregano
2 red bell peppers, thinly sliced
1 green bell pepper, thinly sliced
1 tablespoon red wine vinegar
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook until slightly softened, 3 to 4 minutes. Stir in the garlic, basil, and oregano and cook for 1 minute. Add the bell peppers and vinegar and cook, stirring occasionally, until the onion has browned and the peppers are tender, 8 to 9 minutes. Remove from the heat and season with the salt and black pepper.
Nutrient Content per Serving
Calories: 100
Fat: 7 grams
Protein: 1 gram
Fiber: 3 grams
Saturated Fat: 1 gram
Carbs: 9 grams
Sodium: 160 mg
Sugars: 3 grams
Artichokes are a rich source of fiber and the antioxidant vitamin C. After your artichoke hearts have thawed, pat them dry with paper towels before tossing with oil to help them brown a little better.
Makes 4 servings
2 tablespoons olive oil, plus more for the pan
2 (9-ounce) boxes frozen artichoke hearts, thawed
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
1 teaspoon lemon juice
Preheat the oven to 450°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large rimmed baking sheet with it.
Combine the 2 tablespoons of oil, artichoke hearts, salt, and pepper in a large bowl and toss to coat. Place the artichoke hearts on the prepared baking sheet and roast, stirring occasionally, until browned and tender, 22 to 23 minutes. Transfer to a bowl and toss with the lemon zest and lemon juice.
Nutrient Content per Serving
Calories: 120
Fat: 8 grams
Protein: 3 grams
Fiber: 8 grams
Saturated Fat: 1 gram
Carbs: 11 grams
Sodium: 230 mg
Sugars: 0 grams
Who doesn’t love a good medley? I have to say it—the colorful swirl of this nutritious side may just make you break into song. And here’s a chef’s tip: cutting the peppers into large triangle shapes helps them to cook in the same amount of time as the onion and zucchini. Now you know!
Makes 4 servings
Olive oil for the pan
2 medium zucchini, trimmed, halved lengthwise, and cut into 1-inch half-moons
1 medium red bell pepper, quartered lengthwise, each panel halved on a diagonal
1 medium yellow bell pepper, quartered lengthwise, each panel halved on a diagonal
1 medium orange bell pepper, quartered lengthwise, each panel halved on a diagonal
1 medium red onion, cut into 1½-inch pieces
1 tablespoon Malaysian red palm fruit oil
1 teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 425°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large rimmed baking sheet with it.
Combine the zucchini, bell peppers, onion, palm fruit oil, oregano, salt, and pepper in a large bowl and toss well. Transfer the vegetables to the prepared baking sheet and roast, stirring occasionally, until tender and lightly browned, 28 to 30 minutes.
Nutrient Content per Serving
Calories: 90
Fat: 4 grams
Protein: 2 grams
Fiber: 5 grams
Saturated Fat: 2 grams
Carbs: 13 grams
Sodium: 320 mg
Sugars: 5 grams
Kale is one of those nutrient-dense greens that makes you feel like you’re getting healthier by the bite. But its stems are really tough and unpleasant to chew, so make sure you remove them completely before cooking.
Makes 4 servings
2 tablespoons olive oil
2 medium red onions, thinly sliced
2 garlic cloves, minced
1 teaspoon fresh thyme leaves
1 bunch kale (1¼ pounds), woody stems removed, leaves torn into smaller pieces, washed, and left damp
½ cup water
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add the onion, garlic, and thyme; cook, stirring occasionally, until the onion is golden, 18 to 20 minutes. Transfer to a bowl and set aside.
Return the skillet to the stove and heat the remaining 1 tablespoon of oil over medium-high heat. Add the kale and cook, stirring occasionally, until wilted, 2 to 3 minutes. Pour in the water and cook, stirring often, until tender, 3 to 4 minutes. Stir in the onion mixture, salt, and pepper; cook for 2 minutes, until heated through.
Nutrient Content per Serving
Calories: 140
Fat: 8 grams
Protein: 6 grams
Fiber: 3 grams
Saturated Fat: 1 gram
Carbs: 12 grams
Sodium: 190 mg
Sugars: 2 grams
Ginger is aromatic and spicy, and it adds its typical zest to this stir-fry. It also offers medicinal benefits, so you may want to keep extra around—it can calm the tummy and is even effective in alleviating symptoms of gastrointestinal distress. To add some color to this dish, toss in a sliced carrot.
Makes 4 servings
1 tablespoon toasted sesame oil
1 medium onion, chopped (about 1 cup)
1 tablespoon minced fresh ginger
2 garlic cloves, minced
⅛ teaspoon red pepper flakes
6 celery stalks, cut into ¼ x 2-inch sticks
4 teaspoons low-sodium wheat-free tamari
¼ cup thinly sliced green onions
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, ginger, garlic, and red pepper flakes; cook, stirring often, until slightly softened, 3 minutes. Stir in the celery and cook, stirring occasionally, until crisp-tender, 4 to 5 minutes. Add the tamari and cook, stirring, for 10 seconds. Stir in green onions and cook for 30 seconds longer.
Nutrient Content per Serving
Calories: 70
Fat: 3.5 grams
Protein: 2 grams
Fiber: 2 grams
Saturated Fat: 0.5 grams
Carbs: 9 grams
Sodium: 310 mg
Sugars: 2 grams
Okra is also known as “lady’s fingers” in parts of the world—isn’t that fun? The entire plant is edible and because of its high fiber content, it can be a useful digestive aid. If you can’t find fresh okra, substitute an equal amount of frozen sliced okra and let it thaw.
2 tablespoons Malaysian red palm fruit oil
1 medium onion, chopped
1 tablespoon minced fresh ginger
2 garlic cloves, minced
⅛ teaspoon red pepper flakes
12 ounces okra, cut into ½-inch-thick slices
2 plum tomatoes (about 10 ounces), seeded and chopped
½ cup water
¼ teaspoon sea salt
Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring occasionally, until slightly softened, 4 minutes. Stir in the ginger, garlic, and red pepper flakes; cook for 2 minutes. Add the okra and tomatoes and cook for 5 minutes. Stir in the water, cover, reduce the heat to medium-low, and simmer until the okra is tender, 14 to 15 minutes. Remove from the heat and stir in the salt.
Nutrient Content per Serving
Calories: 110
Fat: 7 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 3.5 grams
Carbs: 11 grams
Sodium: 150 mg
Sugars: 3 grams
I’ve mixed it up for presentation here, but you won’t be robbed of taste or nutrition if your store doesn’t have yellow wax beans (in fact, green beans have more vitamin A). All you have to do is double the amount of green beans you use, and all will be right with this salad.
Makes 4 servings
6 ounces yellow wax beans, halved crosswise
6 ounces green beans, halved crosswise
1 carrot, thinly sliced
1 celery stalk, thinly sliced
2 tablespoons extra-virgin olive oil
2 tablespoons sliced fresh basil leaves
1 tablespoon red wine vinegar
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Add the beans to the pot, cover, and return the water to a boil; cook for 2 minutes. Add the carrots to the pot and immediately drain. Transfer the vegetables to a large bowl and stir in the celery, oil, basil, vinegar, salt, and pepper. Toss well and serve warm or at room temperature.
Nutrient Content per Serving
Calories: 100
Fat: 7 grams
Protein: 2 grams
Fiber: 3 grams
Saturated Fat: 1 gram
Carbs: 8 grams
Sodium: 170 mg
Sugars: 3 grams
As far as I’m concerned, you can’t eat enough cruciferous veggies like cauliflower—but I’d like you to try! Pile them on your Sugar Impact Plate! Cauliflower is an excellent source of vitamins C and K, and will give you a serious bump in your daily fiber. For an added treat, you can serve the cauliflower under a little drizzle of the Caper Vinaigrette (here).
Makes 4 servings
Olive oil for the pan
1 (2-to 2¼-pound) head cauliflower
1 tablespoon plus 1½ teaspoons extra-virgin olive oil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 400°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
With a sharp knife, trim the leaves from the cauliflower, then remove the woody core. Rub the cauliflower all over with 1 tablespoon of the extra-virgin olive oil, then season with the salt and pepper. Place the cauliflower head round-side up on the prepared baking sheet.
Roast the cauliflower until it is browned and easily pierced with a knife, 48 to 50 minutes. Transfer to a cutting board and cut the cauliflower into four wedges. Drizzle with the remaining 1½ teaspoons of the extra-virgin olive oil and serve.
Nutrient Content per Serving
Calories: 90
Fat: 5 grams
Protein: 3 grams
Fiber: 3 grams
Saturated Fat: 0.5 grams
Carbs: 9 grams
Sodium: 340 mg
Sugars: 3 grams
The onion-like taste of leeks is delicate, not overpowering, and braising them in vegetable or chicken stock gives them a buttery richness.
Makes 4 servings
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
1 teaspoon fresh thyme leaves
1 cup Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
6 leeks, white and light green parts only, halved lengthwise
Heat the oil in a nonstick skillet, large enough to hold the leeks in a single layer, over medium heat. Add the garlic and thyme; cook, stirring occasionally, until the garlic is starting to brown, 1 to 1½ minutes. Stir in the stock, salt, and pepper; bring the stock to a boil, reduce the heat to medium, and add the leeks in a single layer, cut-side down. Cover and simmer until the leeks are tender, 33 to 35 minutes. Uncover the skillet, increase the heat to medium-high, and bring to a boil. Cook until the liquid has reduced by one-third, 3 to 4 minutes.
This can be served with the broth spooned over or not, depending on your preference.
Nutrient Content per Serving
Calories: 120
Fat: 4.5 grams
Protein: 2 grams
Fiber: 3 grams
Saturated Fat: 0.5 grams
Carbs: 20 grams
Sodium: 170 mg
Sugars: 4 grams
Eggplant is a vine-growing member of the nightshade family of vegetables. It belongs on your plate for lots of reasons, including its disease-fighting phytonutrients and high fiber content. When you buy an eggplant, it should be very firm. Softer eggplants are older and tend to have more seeds and be bitter.
1 tablespoon olive oil, plus more for the pan
1 (1¼-pound) eggplant, trimmed and cut into ¾-inch cubes
½ teaspoon dried basil
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
3 tablespoons Basil Vinaigrette (here)
Preheat the oven to 450°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
Combine the eggplant, the 1 tablespoon of oil, basil, salt, and pepper in a large bowl and toss well to coat. Place the eggplant on the prepared baking sheet. Roast until lightly browned and tender, 20 to 22 minutes. Transfer the eggplant to a bowl; add the basil vinaigrette and toss well. Serve warm or at room temperature.
Nutrient Content per Serving
Calories: 130
Fat: 10 grams
Protein: 5 grams
Fiber: 4 grams
Saturated Fat: 1.5 grams
Carbs: 8 grams
Sodium: 230 mg
Sugars: 3 grams
The salty, smoky flavor of prosciutto is a worthy match for the sprouts’ strong presence, but for a vegan-friendly version, you can just leave it out.
Makes 4 servings
2 tablespoons olive oil, plus more for the pan
1 pound Brussels sprouts, trimmed and halved
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
2 ounces nitrate-free deli-sliced prosciutto, chopped
Preheat the oven to 425°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a baking sheet with it.
Combine the Brussels sprouts, 4 teaspoons of the oil, the salt, and the pepper in a large bowl. Transfer to the prepared baking sheet and bake, stirring occasionally, until the Brussels sprouts are browned and crisp-tender, 20 to 22 minutes. Transfer to a bowl.
Nutrient Content per Serving
Calories: 140
Fat: 9 grams
Protein: 7 grams
Fiber: 4 grams
Saturated Fat: 1.5 grams
Carbs: 8 grams
Sodium: 560 mg
Sugars: 3 grams
Bok choy is a dark-leafed, cruciferous vegetable that—in addition to being great stir-fried—also works well steamed, in soups and salads, and as a stir-in to other side dishes. Baby bok choy is sweeter and more delicate than adult varieties.
Makes 4 servings
1 tablespoon Malaysian red palm fruit oil
1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon minced fresh ginger
⅛ teaspoon red pepper flakes
1½ pounds baby bok choy, cut into bite-size pieces
4 teaspoons low-sodium wheat-free tamari or coconut aminos
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, ginger, and red pepper flakes; cook until starting to soften, 2 to 3 minutes. Add the bok choy and cook, stirring often, until crisp-tender, 4 minutes. Stir in the tamari and cook for 1 minute longer.
Nutrient Content per Serving
Calories: 70
Fat: 4 grams
Protein: 4 grams
Fiber: 3 grams
Saturated Fat: 2 grams
Carbs: 8 grams
Sodium: 370 mg
Sugars: 4 grams
Popeye never stood a chance at keeping this elixir to himself. Look for flat-leaf spinach rather than curly (also known as savoy spinach, which tends to be tougher and has a slightly bitter flavor).
Makes 4 servings
2 pounds flat-leaf spinach, trimmed, washed, and spun dry
2 teaspoons Malaysian red palm fruit oil
1 tablespoon minced fresh ginger
2 garlic cloves, minced
4 green onions, chopped
2 teaspoons low-sodium wheat-free tamari or coconut aminos
2 teaspoons Asian sesame oil
2 teaspoons sesame seeds
Heat a large nonstick skillet over medium heat. Add the spinach and cook, stirring, until wilted, 2 to 3 minutes. Transfer to a strainer, let cool for 5 minutes, then squeeze out any excess liquid.
Return the skillet to the stove and heat the palm fruit oil over medium-high heat; add the ginger and garlic and cook, stirring, until fragrant, 30 seconds. Add the green onions and cook, stirring, until wilted, 1 minute. Add the spinach and cook until heated through, 1 minute. Add the tamari and sesame oil; cook for 1 minute and remove from the heat. Stir in the sesame seeds.
Nutrient Content per Serving
Calories: 110
Fat: 6 grams
Protein: 7 grams
Fiber: 6 grams
Saturated Fat: 1.5 grams
Carbs: 10 grams
Sodium: 300 mg
Sugars: 1 gram
Tuscans are often referred to as mangia fagioli, or bean eaters, and this recipe will leave no doubt as to why. Grape tomatoes lend a little sweetness to this fresh side. If you have a dairy intolerance, leave off the Parmesan. If you don’t and you prefer a sharper cheese, try using Pecorino Romano.
3 teaspoons olive oil, plus more for the pan
1 pint grape tomatoes
1 medium red onion, chopped
3 garlic cloves, minced
1 tablespoon chopped fresh oregano
1 (15-ounce) can organic no-salt-added cannellini beans, drained and rinsed
1 tablespoon red wine vinegar
2 tablespoons grated Parmesan cheese
1 tablespoon extra-virgin olive oil
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 425°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
Combine 1 teaspoon of the olive oil and the tomatoes in a medium bowl. Arrange the tomatoes on the prepared baking sheet. Roast the tomatoes until tender, wilted, and browned in spots, 18 to 20 minutes.
Heat the remaining 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook until slightly softened, 2 to 3 minutes. Add the garlic and oregano and cook until fragrant, 1 minute. Stir in the tomatoes, beans, and vinegar and cook until hot, 2 minutes. Remove from the heat and add the cheese, extra-virgin olive oil, salt, and pepper.
Nutrient Content per Serving
Calories: 150
Fat: 8 grams
Protein: 5 grams
Fiber: 4 grams
Saturated Fat: 1.5 grams
Carbs: 15 grams
Sodium: 210 mg
Sugars: 4 grams
Butternut squash oozes goodness and is so soothing to eat. When you add the exotic flavor of coconut curry, one bite will transport you out of this world. For a little flavor boost, use coconut oil on your baking sheet.
Olive oil for the pan
1 (2-to 2¼-pound) butternut squash, halved lengthwise and seeded
1 tablespoon coconut butter
¼ teaspoon curry powder
½ teaspoon sea salt
Preheat the oven to 375°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
Place the squash on the prepared baking sheet, cut-side down. Bake the squash until easily pierced with a fork, 43 to 45 minutes. Remove from the oven and let cool slightly, 3 minutes.
While the squash is still hot, scoop out the flesh and place it in a food processor. Add the coconut butter, curry powder, and salt; puree.
Nutrient Content per Serving
Calories: 120
Fat: 3 grams
Protein: 2 grams
Fiber: 5 grams
Saturated Fat: 2.5 grams
Carbs: 26 grams
Sodium: 300 mg
Sugars: 5 grams
This side delivers all the creamy comfort of pappardelle without any of the assault on your blood sugar and waistline. All you need is a good vegetable peeler to make the thin strips of butternut squash “pasta”—then it’s all about the treat to your taste buds.
Makes 4 servings
1 (1¾-pound) butternut squash, peeled, halved, and seeded
½ teaspoon plus ⅛ teaspoon sea salt
2 tablespoons extra-virgin olive oil
4 garlic cloves, thinly sliced
¼ cup thinly sliced fresh basil leaves
With a vegetable peeler, shave or “peel” the squash into 3½-inch-long by 1-to 1½-inch-wide strips. Toss the strips in a large bowl with ½ teaspoon of the salt and briefly rub the salt into the squash with your fingers; let stand for 20 minutes.
Rinse off the squash and drain well in a colander, then pat lightly with paper towels to dry slightly.
Nutrient Content per Serving
Calories: 140
Fat: 7 grams
Protein: 2 grams
Fiber: 3 grams
Saturated Fat: 1 gram
Carbs: 21 grams
Sodium: 370 mg
Sugars: 4 grams
This traditional Indian dish, which is essentially lentil soup, is rich and comforting. Red lentils tend to have a mushy texture and are perfect for dishes like dal. Available in most supermarkets and health food stores, red lentils are often labeled “masoor” in Asian markets.
Makes 4 servings
1 tablespoon coconut oil
1 medium onion, chopped
1 tablespoon minced fresh ginger
3 garlic cloves, minced
1 teaspoon curry powder
½ teaspoon ground cumin
⅛ teaspoon cayenne pepper
1 cup red lentils
2⅔ cups water
½ teaspoon sea salt
Heat the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until starting to brown, 5 to 6 minutes. Add the ginger and garlic and cook, stirring, until fragrant, 30 seconds. Add the curry, cumin, and cayenne pepper and cook for 15 seconds. Pour in the lentils, water, and salt; bring to a boil, reduce the heat to medium-low, cover, and simmer until the lentils are tender, 15 minutes.
Nutrient Content per Serving
Calories: 220
Fat: 4.5 grams
Protein: 14 grams
Fiber: 8 grams
Saturated Fat: 3 grams
Carbs: 32 grams
Sodium: 300 mg
Sugars: 3 grams
It hardly seems fair to call this dish a side. The nutrient density of quinoa makes it a major player on your plate—it’s a concentrated source of protein, iron, and fiber, and it’s also high in antioxidants. Did I forget to say it’s yummy, too? If there’s excess liquid at the end of cooking, simply drain quinoa in a sieve.
Makes 6 servings
1 cup dry red quinoa, rinsed
½ teaspoon sea salt
2 tablespoons Malaysian red palm fruit oil
2 cups thinly sliced shallots
¼ teaspoon monk fruit extract
⅓ cup slow-roasted almonds (see here), coarsely chopped
2 teaspoons lemon juice
⅛ teaspoon freshly ground black pepper
Cook the quinoa with ¼ teaspoon of the salt according to the package directions.
Meanwhile, heat the oil in a medium nonstick skillet over medium-high heat. Add the shallots and monk fruit extract; cook, stirring occasionally, until the shallots are browned, 8 to 9 minutes. Stir in the almonds and cook for 1 minute. Transfer to a bowl and stir in the cooked quinoa, lemon juice, remaining ¼ teaspoon salt, and the pepper.
Nutrient Content per Serving
Calories: 220
Fat: 10 grams
Protein: 7 grams
Fiber: 4 grams
Saturated Fat: 2.5 grams
Carbs: 30 grams
Sodium: 240 mg
Sugars: 5 grams
Chickpeas, also known as garbanzo beans, are legumes with a nutty flavor and buttery texture (they’re the main ingredient in hummus). They’re a great source of protein and fiber, which means they positively impact both your digestion and blood sugar control. To warm leftovers, heat them in a large skillet over medium heat and add a little Homemade Vegetable Stock (here) to help moisten them.
1 bunch broccoli rabe (about 1 pound), woody stems trimmed
2 tablespoons extra-virgin olive oil
5 garlic cloves, thinly sliced
⅛ teaspoon red pepper flakes
1 (15-ounce) can organic no-salt-added chickpeas, drained and rinsed
2 teaspoons grated orange zest
½ teaspoon sea salt
Bring a large pot of lightly salted water to a boil. Add the broccoli rabe, return to a boil, and cook for 1 minute; drain, rinse under cold water, and drain again. Gently press or squeeze any excess water from the broccoli rabe.
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and red pepper flakes and cook for 1 minute. Add the chickpeas and cook until the garlic starts to brown, 2 minutes. Stir in the broccoli rabe and cook, tossing, until hot, 2 minutes. Season with the orange zest and salt.
Nutrient Content per Serving
Calories: 160
Fat: 7 grams
Protein: 8 grams
Fiber: 3 grams
Saturated Fat: 1 gram
Carbs: 18 grams
Sodium: 340 mg
Sugars: 2 grams
Peas are just plain fun, but bacon lends a taste and texture that make this classic feel all grown up. As an alternative to regular bacon, try nitrate-free uncured bacon, which has a smokier, meatier flavor.
Makes 4 servings
1 teaspoon olive oil
4 slices nitrate-free bacon, chopped
2 medium onions, sliced (about 2 cups)
4 garlic cloves, thinly sliced
½ teaspoon fresh thyme leaves
1½ cups frozen peas
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Heat the oil in a large nonstick skillet over medium-high heat. Add the bacon and cook, stirring occasionally, until starting to brown, 4 minutes. Stir in the onions, garlic, and thyme; cook until lightly browned, 5 to 6 minutes. Add the peas and cook, stirring occasionally, until bright green, 2 minutes. Remove from the heat and stir in the salt and pepper.
Nutrient Content per Serving
Calories: 70
Fat: 3 grams
Protein: 3 grams
Fiber: 2 grams
Saturated Fat: 1 gram
Carbs: 8 grams
Sodium: 290 mg
Sugars: 5 grams
Spaghetti squash is a swap I always recommend for pasta because you’ll give up nothing in the trade except high Sugar Impact and lots of calories. You’re getting a more colorful meal that’s richer in nutrients and has a fiber content similar to pasta, so you’ll be just as full (again, on fewer calories!). With all that in mind, my guess is that you’ll like it even better. But don’t let it hurt you—use a kitchen towel to hold the hot squash when scraping out the flesh.
Makes 4 servings
2 tablespoons olive oil, plus more for the pan
1 (2-to 2¼-pound) spaghetti squash, halved lengthwise and seeded
1 large onion, thinly sliced
1 teaspoon chopped fresh thyme
1 medium red bell pepper, thinly sliced
1 tablespoon drained capers
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 350°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
Place the squash, cut-sides down, on the prepared baking sheet. Prick all over with the tip of a knife. Bake until very tender, 28 to 30 minutes. Remove from the oven and let cool for 5 minutes. Turn the squash over and using the tines of a fork, scrape out the flesh—it will come out in long, thin, spaghetti-like strands.
Heat the 2 tablespoons of oil in a large nonstick skillet over medium-high heat. Add the onion and thyme; cook, stirring occasionally, until softened and starting to brown, 6 to 7 minutes. Add the bell pepper and cook until tender, 4 minutes. Add the capers and cook for 1 minute. Stir in the squash and cook, tossing, until hot and well mixed, 1 to 2 minutes. Remove from the heat and season with the salt and black pepper.
Nutrient Content per Serving
Calories: 130
Fat: 8 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 1 gram
Carbs: 15 grams
Sodium: 410 mg
Sugars: 5 grams
The two most popular types of lima beans in the United States are baby limas and Fordhook limas (also known as butterbeans). Baby limas are smaller, thinner, and less flavorful than their larger cousin. That means Fordhook lima beans are not “adult” baby limas—they’re a different variety that’s plumper and has a deeper flavor than baby limas. The good news is that both types will work in this recipe!
Makes 4 servings
1 (10-ounce) package frozen Fordhook lima beans, thawed
1 tablespoon olive oil
3 garlic cloves, minced
¼ cup chopped shallots
5 cups baby spinach
2 teaspoons grated lemon zest
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Bring a medium saucepan of lightly salted water to a boil over high heat. Add the lima beans and return the water to a boil. Cook until the lima beans are tender, 7 minutes; drain and set aside.
Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and shallots; cook, stirring often, until starting to soften, 2 to 3 minutes. Add the lima beans and cook for 2 minutes. Stir in the spinach and cook until wilted, about 2 minutes. Remove from the heat and stir in the lemon zest, salt, and pepper.
Nutrient Content per Serving
Calories: 130
Fat: 3.5 grams
Protein: 1 gram
Fiber: 5 grams
Saturated Fat: 0 grams
Carbs: 20 grams
Sodium: 340 mg
Sugars: 1 gram
You may end up wishing this were the main dish! Quinoa is closely related to spinach and is packed with high-quality protein and fiber. Mushrooms are no nutritional slouches, either, but make sure you buy them whole and slice your own to make the most of their nutrient density. Water can be substituted for the stock, which will result in a lighter-flavored dish.
Makes 4 servings
1 cup dry quinoa, rinsed
2½ cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
2 tablespoons olive oil
1 medium onion, chopped
8 ounces white mushrooms, sliced
1 teaspoon dried marjoram
2 celery stalks, finely chopped
¼ cup chopped fresh parsley
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Cook the quinoa according to the package directions, using the stock instead of water.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, mushrooms, and marjoram; cook, stirring occasionally, until the mushrooms start to brown slightly, 6 to 7 minutes. Add the celery and cook until starting to soften, 3 to 4 minutes. Add the cooked quinoa and cook, stirring, for 1 minute. Remove from the heat and stir in the parsley, salt, and pepper.
Nutrient Content per Serving
Calories: 270
Fat: 12 grams
Protein: 8 grams
Fiber: 5 grams
Saturated Fat: 1.5 grams
Carbs: 35 grams
Sodium: 330 mg
Sugars: 3 grams
I’d choose the sweet, nutty taste of roasted butternut squash over a regular (less nutritious) side of mashed potatoes every day of the week and twice on Sundays. When you’re buying butternut squash, look for even cream-colored skin. It should feel heavy for its size and be firm and fairly smooth.
1 tablespoon olive oil, plus more for the pan
1 (1½-pound) butternut squash, peeled, seeded, and cut into 1-inch pieces
1½ teaspoons chopped fresh thyme
½ teaspoon ground cinnamon
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 425°F. Position a rack in the center. Lightly dampen a paper towel with a small amount of olive oil and wipe a rimmed baking sheet with it.
Combine the squash, the 1 tablespoon of oil, thyme, cinnamon, salt, and pepper in a large bowl. Arrange the squash on the baking sheet in a single layer. Bake, stirring occasionally, until the squash is light brown and tender, 28 to 30 minutes.
Nutrient Content per Serving
Calories: 110
Fat: 3.5 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 0.5 grams
Carbs: 20 grams
Sodium: 300 mg
Sugars: 4 grams
“Sugar” and spice and everything nice… that’s what these sweet potato “fries” are made of! They’re gobble-up good, with a little heat to make them extra sassy. For best results, make sure the sweet potatoes are cut evenly so that all of the fries are the same size.
Makes 4 servings
Olive oil for the pan
1 pound sweet potatoes, peeled and cut lengthwise into ¼-inch-thick wedges
1 tablespoon Malaysian red palm fruit oil
½ teaspoon ground coriander
¼ teaspoon ground cinnamon
¼ teaspoon sea salt
¼ teaspoon cayenne pepper
Preheat the oven to 450°F. Position racks in the center and upper third of the oven. Lightly dampen a paper towel with a small amount of olive oil and wipe two rimmed baking sheets with it.
Combine the sweet potatoes and palm fruit oil in a large bowl. Combine the coriander, cinnamon, salt, and cayenne pepper in a separate small bowl. Add the spice mixture to the potatoes and toss well to coat. Arrange the potatoes in a single layer on the prepared baking sheets, being mindful not to overcrowd the pans.
Bake, turning the potatoes once and switching the upper and lower pans about halfway through cooking, until browned and crisp, 20 to 22 minutes.
Nutrient Content per Serving
Calories: 130
Fat: 3.5 grams
Protein: 2 grams
Fiber: 4 grams
Saturated Fat: 2 grams
Carbs: 23 grams
Sodium: 210 mg
Sugars: 5 grams
Wild rice is not rice at all—it’s grass! Adding vegetables to this pilaf ratchets up the flavor and helps it do double duty on your Sugar Impact Plate. Cooking directions for wild rice can vary from brand to brand, so make sure to read them carefully before you start cooking.
Makes 4 servings
1 cup dry wild rice
½ teaspoon sea salt
1 tablespoon olive oil
1 medium red onion, chopped
2 garlic cloves, minced
1 small zucchini, cut into ¼-inch dice
1 small yellow squash, cut into ¼-inch dice
¼ teaspoon freshly ground black pepper
Cook the wild rice according to the package directions with ¼ teaspoon of the salt.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until starting to soften, 1 to 2 minutes. Add the zucchini and squash and cook until lightly browned and tender, 7 to 8 minutes. Stir in the cooked rice and cook until hot, 1 to 2 minutes. Stir in the remaining ¼ teaspoon salt and the pepper.
Nutrient Content per Serving
Calories: 180
Fat: 2 grams
Protein: 7 grams
Fiber: 4 grams
Saturated Fat: 0 grams
Carbs: 35 grams
Sodium: 300 mg
Sugars: 4 grams