Super Side Dish Recipes
The sides are the stars in these nutrient-rich recipes.
By Elaine Magee, MPH, RD
At meals, the entree definitely has center stage. We are usually so focused on the entree we are making or eating that we barely notice the side dishes. But most often, it's the side dishes that really boost our important vitamin and phytochemical totals!
With the antioxidants vitamin A, vitamin C, and vitamin E in mind, here are some super side dish recipes. Each recipe is rich in at least two of these antioxidants.
Creamy Fruit Salad
This recipe is rich in vitamin A and vitamin C (plus some calcium from the yogurt and some vitamin E if you use the almonds).
1 cup sliced strawberries
Makes 2 servings.
Per serving: 115 calories, 4 g protein, 24 g carbohydrate, 1.2 g fat (0.5 g saturated fat, 0.3 g monounsaturated fat, 0.2 g polyunsaturated fat), 3 mg cholesterol, 2 g fiber, 44 mg sodium. Calories from fat: 9%.
Apple Sweet Potato Bake
Sweet potatoes have all three of these antioxidants: vitamins A, C, and E! And they are the star ingredient in this side dish. You can make this recipe without peeling the sweet potatoes or the apples. Peel or don't peel, it's up to you.
5 cups thinly sliced sweet potatoes (or yams), about 1 1/2 sweet potatoes
Makes 6 servings.
Per serving: 128 calories, 2 g protein, 24 g carbohydrate, 3 g fat (0.2 g saturated fat, 0.7 g monounsaturated fat, 2 g polyunsaturated fat), 0 mg cholesterol, 2.2 g fiber, 24 mg sodium. Calories from fat: 21%
You'll get plenty of vitamins A and C from the spinach, oranges, and strawberries when you have a serving of this salad.
4 cups fresh spinach
Makes 4 servings.
Per serving: 96 calories, 3 g protein, 15 g carbohydrate, 3 g fat (0.2 g saturated fat, 0.4 g monounsaturated fat, 2 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 135 mg sodium. Calories from fat: 28%.
Veggie Stir Fry
This side dish contains vegetables rich in vitamins A and C.
2 teaspoons sesame oil
Makes 4 servings.
Per serving: 67 calories, 3 g protein, 10 g carbohydrate, 2.7 g fat (0.4 g saturated fat, 0.9 g monounsaturated fat, 1.1 g polyunsaturated fat), 0.4 mg cholesterol, 3 g fiber, 129 mg sodium. Calories from fat: 33%.
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