Tip

Two perfect side dishes for fall

By Jen Urban

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All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer-friendly version of these recipes.

Side dishes like these can turn out to be the star of the show. Each can be served warm or cold.

Wild Rice & Fall Fruit Salad

Time: 45 minutes

½ cup wild rice
½ cup wheat berries
2 Tbs. extra-virgin olive oil
1 Tbs. red wine vinegar
½ tsp. kosher salt
2 scallions, thinly sliced
1 Gala, Mac, or other crisp, tart-sweet apple, diced
¼ cup diced dried pear
a few baby arugula leaves

1. Bring a large pot of water to a boil. Stir in the wild rice and wheat berries. Boil until tender, 25-30 minutes. Drain well.

2. In a large bowl, whisk together the oil, vinegar, and salt.

3. Stir in the grains, scallions, and fruit. Garnish with arugula.

Serves 6.

Per serving (3/4 cup):

  • Calories: 180
  • Total fat: 5 g
  • Sat fat: 0.5 g
  • Carbs: 32 g
  • Fiber: 4 g
  • Total sugar: 8 g
  • Added sugar: 0 g
  • Protein: 4 g
  • Sodium: 170 mg

 

Smokey Broccoli

Time: 10 minutes

6 cups broccoli florets
2 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
1 Tbs. whole-grain mustard
¼ tsp. kosher salt
¼ cup chopped smoked almonds

1. Steam the broccoli until bright green but still crisp, 1-2 minutes. Drain well and blot with paper towels.

2. In a large bowl, whisk together the oil, lemon juice, mustard, and salt. Toss with the warm broccoli.

3. Sprinkle with the almonds.

Serves 6.

Per serving (1 cup):

  • Calories: 100
  • Total fat: 8 g
  • Sat fat: 1 g
  • Carbs: 5 g
  • Fiber: 2 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 3 g
  • Sodium: 180 mg

Enjoy these recipes?
Salad Days!—a cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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