When I go to a non-vegan restaurant, I often find myself ordering from the side dish menu. I find that I can make a nutritious meal out of three different side dishes. I love to make sides at home and serve them with a bed of grains or a leafy green salad for a healthy, well-rounded meal loaded with nutrients and a variety of flavors. Almost all of these dishes are a snap to make, so you can easily throw together a few and chow down in a healthified eating frenzy!
4 servings
Quinoa is so packed with protein that I wanted to use it in this dish instead of the normal pilaf ingredient of rice. It’s nutty, light, and it cooks easily. Use any combination of mushrooms you can find. This dish is earthy, woody, and superdelicious.
1 cup cooked quinoa
1 tablespoon extra virgin olive oil
2 cloves garlic, minced
½ medium onion, finely diced
2 cups variety of wild mushrooms (oyster, shiitake, morels, and/or Portobello)
1 tablespoon red wine vinegar
Sea salt and ground pepper, to taste
2 tablespoons fresh chopped parsley
1 teaspoon dried oregano
¼ cup lightly toasted pine nuts, for serving
Juice from ½ lemon
Put the cooked quinoa in a large bowl and set aside. Heat the olive oil in a large skillet over medium heat and sauté the garlic and onion until soft. Add the mushrooms and vinegar and season with salt and pepper to your liking. Cook until the mushrooms are soft and releasing their juices, about 5 minutes. Add the parsley, oregano, and pine nuts. Pour over the quinoa and add the lemon juice. Toss to combine.
Per Serving: Calories 160, Total Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 5mg, Carbohydrate 14g, Fiber 3g, Protein 5g
Cranberry Balsamic Green Beans
4 servings
There is nothing like crisp green beans served on the side of a beautiful and delicious main dish. These are tangy and sweet at the same time. I like to buy bags of cranberries at holiday time when they are more readily available and keep them in my freezer for use all year round.
2 pounds fresh green beans, trimmed
1–2 tablespoons coconut oil
1 medium red onion, thinly sliced
¼ cup dried cranberries
Zest and juice from 1 medium orange
2 tablespoons balsamic vinegar
3 tablespoons pomegranate juice or cherry juice (not from concentrate)
Steam or blanch the green beans until fork tender, 5 to 15 minutes depending on the size of the beans. Drain and set aside. In a large skillet, melt the coconut oil over medium heat. Add the onions and sauté until translucent.Turn up the heat slightly and caramelize the onions until golden, stirring occasionally, about 10 minutes. Add the cranberries, orange zest, orange juice, vinegar, and pomegranate, or cherry juice. Simmer until the liquid is reduced by about half. Add the green beans and toss to coat. Serve immediately.
Per Serving: Calories 150, Total Fat 6g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 25g, Fiber 7g, Protein 4g
Norwegian Sweet and Sour Cabbage
6–8 servings
Every Christmas Eve, my Norwegian sister-in-law, Ingvild, makes this amazing sweet-and-sour cabbage. I told her I must have the recipe for my cookbook, and she obliged. I cleaned it up a bit and got rid of the processed sugar and added maple syrup instead. You are welcome to use maple syrup if you want an earthier flavor.
1 tablespoon coconut oil
½ red large onion, thinly sliced
1 large head of red cabbage, shredded
½ large head white cabbage, shredded
3 apples, cored and diced (a Granny Smith and Fuji combo is really good)
1½ cups vegetable broth
¼ teaspoon cloves
3 tablespoons apple cider vinegar
2 tablespoons maple syrup
1 teaspoon sea salt
¼ cup dried cranberries (optional)
Heat the coconut oil over medium heat and add the onion, sautéing until soft. Add the remaining ingredients to the pot except the cranberries. Stir well to combine, cover, and simmer for approximately 30 minutes, stirring occasionally until the cabbage and apples are soft. Top with cranberries before serving.
Per Serving: Calories 140, Total Fat 2g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 420mg, Carbohydrate 31g, Fiber 6g, Protein 3g
About 3½ cups
Tangy, sweet, and sour flavors combine in this delicious chutney, which is fabulous served with Mashed Coconut Yams with Cardamom. It’s also great to use as a spread on sandwiches or on crackers with a dollop of Chipotle Cashew Cheeze Sauce.
1 cup dried cherries
3 apples, cored and chopped into small pieces (1 Granny Smith plus 2 Golden Delicious)
¼ cup chopped dried apricots
¼ cup raisins or currants (optional)
2 tablespoons apple cider vinegar
1 cup apple cider or fresh orange juice
¼ cup water
½ cup agave nectar or maple syrup
1½ tablespoons freshly grated ginger
1 teaspoon ground cinnamon
1 cinnamon stick
Pinch cloves
¼ teaspoon sea salt
Zest of one orange (optional)
Place all of the ingredients into a saucepan over medium heat. Bring to a boil and then lower the heat and simmer until all of the ingredients are soft, the liquid is evaporated, and the chutney thickens. Stir occasionally to prevent burning. Remove from the heat and cool. Serve chilled. Store in a container with a tight-fitting lid for up to two weeks.
Per Serving: Calories 30, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 8g, Fiber 1g, Protein 0g
4 servings
Amazing natural food chef Agi G of One More Bite created this beautiful and simple side dish, which uses sweet peas instead of basil for pesto. You can serve this dish chilled or slightly warmed; either way it’s brilliant and delicious!
1 8.8-ounce package of soba noodles (gluten-free buckwheat is best)
1 10-ounce bag of frozen sweet peas, thawed
2 garlic cloves
½ cup toasted pine nuts, plus a few extra for garnish
½ cup fresh mint, plus a few extra leaves for garnish
Sea salt and pepper, to taste
1 tablespoon lemon zest
1/3 cup extra virgin olive oil
Cook the soba noodles according to the package directions, drain, and set aside in a large bowl. Combine the peas, garlic, pine nuts, and mint in a food processor and pulse a couple of times until all are roughly combined. Add the salt and pepper to taste and then the lemon zest, and close the lid again. With the processor running, slowly pour the olive oil into the mixture until creamy and well combined. Scoop the pesto over the noodles and gently mix together using tongs. Sprinkle with additional pine nuts before serving.
Per Serving: Calories 560, Total Fat 31g, Saturated Fat 3.5g, Cholesterol 0mg, Sodium 510mg, Carbohydrate 56g, Fiber 8g, Protein 15g
5–6 servings
This side dish is sweet, salty, and so delicious. Brussels sprouts are usually not a favorite in many households, but I think you will become a convert after eating these. They are great to serve at a holiday dinner table or anytime, really!
3 pounds Brussels sprouts, ends trimmed off and cut into halves
3 tablespoons extra virgin olive oil
2 tablespoons mellow white miso
2 tablespoons maple syrup
1 tablespoon Braggs Aminos or low-sodium tamari
½ cup toasted, chopped hazelnuts
Freshly ground pepper, to taste
Preheat the oven to 400 degrees F. Place the Brussels sprouts in a large bowl. Blend together the remaining ingredients (including the pepper) in a blender until smooth. Pour the mixture over the sprouts and toss to coat. Spread the sprouts onto a large baking sheet lined with parchment paper. Roast for about 40 minutes, making sure to stir the sprouts a few times during roasting to even out the browning.
Per Serving: Calories 250, Total Fat 14g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 350mg, Carbohydrate 28g, Fiber 11g, Protein 10g
3 servings
Sweet potato “fries” without all the guilt. Sweet and spicy, these batons go great with a sandwich at lunch or as a hearty side dish at dinner. Loaded with complex carbs and fiber, these will satisfy you without the heaviness of fried potatoes.
2 large garnet yams, peeled and cut into ½-inch-thick lengthwise batons
2–4 tablespoons extra virgin olive oil
3 teaspoons chili powder blend
Sea salt, to taste
Preheat the oven to 400 degrees F. Place the cut potatoes in a large bowl and drizzle with olive oil to coat. Season with the chili powder blend and salt. Using your hands (or a large spoon if you prefer), toss the potatoes around to evenly coat with the seasoning. Spread the potatoes in a single layer on a baking tray lined with parchment paper. Bake in the oven for about 20 to 30 minutes, turning occasionally until browned and tender. Let them cool for 5 minutes before serving.
Per Serving: Calories 210, Total Fat 14g, Saturated Fat 2g, Cholesterol 0mg, Sodium 90mg, Carbohydrate 19g, Fiber 4g, Sugars 4g, Protein 2g
6 servings
Spaghetti squash is so awesome because it’s a healthy alternative to regular processed, high-carb spaghetti. I love this Italian version, but sometimes I make it with Indian spices, such as cardamom and cumin, for a different flavor altogether. Get creative and experiment!
1 4-pound spaghetti squash
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 cup finely chopped red onion
¼ teaspoon crushed red pepper flakes
½ cup finely chopped baby Portobello mushrooms
1 cup chopped zucchini
2 teaspoons dried oregano
1 teaspoon dried basil
2 teaspoons red wine vinegar
1 28-ounce can of fire-roasted diced tomatoes
2 tablespoons nutritional yeast
½ teaspoon sea salt
Freshly ground black pepper
Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and remove the seeds. Place the squash in a large baking dish, cut side down. Add about ½ inch of water to the dish. Bake for about 40 minutes or until the squash is fork tender. Remove from the oven and let it cool slightly. Using a fork, scrape out spaghetti-like strands and discard the skins. Set the squash aside.
In the meantime, heat the olive oil in a skillet and sauté the garlic and red onion with the red pepper flakes until the onions are soft and slightly caramelized. Add the mushrooms, zucchini, oregano, basil, and vinegar. Stir to combine and cook for about 5 minutes or until the mushrooms cook down and the zucchini softens. Add the tomatoes, nutritional yeast, salt, and pepper, and cook for about 7 more minutes to let the tomatoes simmer and meld with the other flavors. Serve over the top of the warm spaghetti squash.
Per Serving: Calories 170, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 550mg, Carbohydrate 32g, Fiber 7g, Protein 5g
3–4 servings
Kale is one of my favorite greens to eat. My body actually craves it now. This deliciously creamy tahini sauce gives kale a whole new life. Creamy, savory, and tangy, this side dish will liven up any meal!
Tahini Sauce
1/3 cup tahini
2 tablespoons balsamic vinegar or Umeboshi vinegar
3 tablespoons tamari
1 cup filtered water
1 tablespoon coconut oil or extra virgin olive oil
2 shallots, diced
1 bunch kale, stems removed and ripped into large pieces
Sesame seeds (optional for garnish)
Blend all of the sauce ingredients together in a blender until smooth. Set aside.
Heat the coconut oil in a skillet over medium heat and sauté the shallots until translucent and starting to brown. Add the kale and the tahini sauce. Cover and steam for 5 minutes, stirring occasionally until the sauce begins to thicken. Garnish with sesame seeds, if desired, before serving.
Per Serving: Calories 230, Total Fat 15g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 820mg, Total Carbohydrate 21g, Fiber 4g, Sugars 3g, Protein 9g. Tahini Sauce: Calories 230, Total Fat 15g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 820mg, Carbohydrate 21g, Fiber 4g, Protein 9g
Mashed Coconut Yams with Cardamom
4 servings
This is one of my favorite holiday side dishes. My mom always made candied yams for the holidays, which were loaded with sugar and butter and oh so good, but this dish is much healthier and just as tasty. I love the creaminess of yams when you mash them up. It’s like eating candy!
3 large garnet yams
1 cup full-fat canned coconut milk
½ teaspoon cardamom
½ teaspoon salt
Preheat the oven to 400 degrees F. Scrub the skins of the yams and dry. Poke multiple holes in the yams with a fork and place them on a baking sheet lined with parchment paper. Bake for about 30 minutes or until they are soft all the way through. Remove from the oven. Let them cool slightly and then carefully remove the skin and scoop the flesh out into a bowl. Add the coconut milk, cardamom, and salt, and mash them together using a fork or spoon. Serve immediately.
Per Serving: Calories 200, Total Fat 12g, Saturated Fat 11g, Cholesterol 0mg, Sodium 360mg, Carbohydrate 21g, Fiber 4g, Protein 3g
Blissed-Out Herb-Roasted Taters
4 servings
Simple, nutritious, and herbalicious! There is nothing that says comfort more than roasted potatoes, which are healthier than their fried counterparts. Eat these beauties served with my Chipotle Cashew Cheeze Sauce drizzled on top, and you will be in heaven!
2 pounds baby red potatoes, cut in halves
3 tablespoons extra virgin olive oil
2 tablespoons freshly chopped rosemary
2 tablespoons freshly chopped thyme
Sea salt, to taste
Preheat the oven to 400 degrees F. Toss the potatoes in the olive oil with the fresh herbs and the salt to taste. Spread evenly on a baking sheet lined with parchment paper and bake for 30 to 40 minutes or until soft and the edges start to turn brown. Turn the potatoes once or twice while baking.
Karmic Health Tip: Red potatoes or red bliss potatoes contain the lowest amount of sugar of any potato, so they won’t spike your blood sugar like their white amigos! Leave the skins on for extra fiber and nutrients.
Per Serving: Calories 260, Total Fat 11g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 40mg, Carbohydrate 37g, Fiber 4g, Protein 4g
8 servings
This is an awesome alternative to high-glycemic and high-fat mashed potatoes. These are loaded with fiber, flavor, and tons of nutrition. I guarantee you won’t look back for those white spuds ever again.
3 tablespoons extra virgin olive oil
2 medium fresh leeks, white parts only, thinly sliced
1 medium head of cauliflower, cut into florets
Handful fresh cilantro
2 15-ounce cans white beans, drained and rinsed
¼ cup unsweetened coconut creamer or unsweetened nondairy milk
1 teaspoon sea salt
Heat 1 tablespoon of olive oil in a large frying pan over medium-high heat and sauté the leeks until soft and golden brown. In the meantime, steam the cauliflower in a steamer basket (or a pot with a lid) until tender, 5 to 7 minutes or so. Set aside and cool a bit. Combine the sautéed leeks, cauliflower, cilantro, and beans in a food processor and puree until smooth. Add the coconut creamer, the 2 remaining tablespoons of olive oil, and the salt, and puree again until smooth. Scrape down the sides of the processor cup as needed. Serve warm.
Per Serving: Calories 200, Total Fat 6g, Saturated Fat 1g, Cholesterol 0mg, Sodium 330mg, Carbohydrate 29g, Fiber 7g, Protein 10g
3 servings
Leafy greens are so good for us, but most people don’t know how to make them taste good. I think you will enjoy this tangy and spicy side dish. I love to serve these greens over a bed of quinoa or rice with a side salad for a light meal.
1 tablespoon coconut oil
2 shallots, diced
1 tablespoon curry powder
1 tablespoon agave nectar
2 tablespoons low-sodium tamari or Braggs Aminos
1 tablespoon water
2 teaspoons fresh lemon juice
1 bunch leafy greens, stripped of stems and ripped into large pieces (Swiss chard, collard greens, kale, or any other leafy greens available)
Heat the coconut oil in a large skillet over medium heat and sauté the shallots until dark brown and caramelized, approximately 20 minutes. In the meantime, whisk together the remaining ingredients in a bowl. Add the greens to the sauté pan and pour the sauce on top. Cover and steam for 5 minutes, stirring occasionally, until the greens are still chewy but tender.
Per Serving: Calories 110, Total Fat 5g, Saturated Fat 4g, Cholesterol 0mg, Sodium 770mg, Carbohydrate 16g, Fiber 4g, Protein 3g
2–3 servings
Garlic and spinach are two of my favorite ingredients. This is reminiscent of my father’s Italian cooking, and it’s so simple to make. It’s one of my go-to side dishes in a pinch to add extra iron and nutrients to my meal.
1 tablespoon extra virgin olive oil
3 garlic cloves, minced
½ teaspoon red pepper flakes
1 large bunch fresh spinach, washed well
In a sauté pan, heat the olive oil over medium heat. Add the garlic and red pepper flakes and sauté until soft. Add the spinach. Cover and let the spinach wilt. Serve immediately.
Per Serving: Calories 80, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 120mg, Carbohydrate 7g, Fiber 3g, Protein 5g
2–4 servings
This savory side dish is great served with grains and a large leafy green salad. I also love to eat it alone as a healthy afternoon snack.
1 large head of cauliflower, cut into bite-size pieces
2 teaspoons cumin
3 tablespoons extra virgin olive oil
Sea salt, to taste
Preheat the oven to 350 degrees F. Toss the cauliflower in a bowl with the cumin, olive oil, and sea salt to taste. Spread in a single layer onto a baking sheet lined with parchment paper and roast until tender and slightly brown, about 20 minutes.
Per Serving: Calories 150, Total Fat 11g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 65mg, Carbohydrate 11g, Fiber 4g, Protein 4g