Side dish recipes

So many have been changing their lifestyle but are having different challenges with new ways of cooking.  One issue has been how do I make "tasty" low glycemic carbs.  Many people when they see squash, sweet potatoes and legume/beans think only of holidays and Mexican food.  There are so many cultures that eat these foods all the time, but ours has not traditionally been one of them.

The other challenge for some has been breakfast food.  The old saying in the fitness world for meals is, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper", meaning eat your bigger/better meals in the morning, at lunch and eat lighter for dinner.  The reason being it jump starts your metabolism right away in the morning.  Cereal, a granola bar, or toast just doesn't do that.  I will be addressing this breakfast issue with more information and recipe ideas in another post.

So let talk side dishes.  In my culture and others English American cultures our side dishes have been white potatoes, pastas, and white rice (and don't for get the dinner rolls); these were the 3rd part of every meal.  In fact my husband informed me when we were newly weds that he did like it when I made meat and veggies only; "I have to have 3 things!  I have always had 3 things." 

Well it is time to look around and realize that is not working with our bodies.  Americans in general are very over fat.  Let's keep our 3 meal items but have healthy alternatives.  I will now give some great recipes, but to understand why these item are better, talk with me (Laura Hulleman 608-477-2686) or the weight coach that sent you over to this site. 

Oven Roasted Sweet Potatoes
4 medium size potatoes cubed into 1/2 pieces
4 green onions sliced
2 cloves of garlic minced or pressed
2 tsp olive oil

Mix all ingredients together until potatoes are well covered.  Spread thinly on a jelly roll pan, or cookie sheet, and roast at 350 for 30 - 40 mins in the oven, turning them twice, until they start to brown nicely.
To speed up oven time microwave the potatoes for 5-7 minutes before you cube them up; this pre cooks them a bit.  Also, these keep in the fridge or freezer so you can make them up ahead and eat them for several meals.  Just remember 1/2 a sweet potato for woman and 1 whole for men are the correct portion sizes; don't get carried away cuz they are so good.

Southwestern Black Beans (any bean can be used)
2 medium onions chopped
1 tsp of olive oil
3 cup pre cooked beans (canned can be used but are high in sodium; if using canned rinse well before using)
1/4-1/2 cup water if using NON canned beans
1/3 - 1/2 cup of cilantro chopped (adjust to taste, take out large stems)
1 1/2 TB of cumin
1 lemon juiced
2 tsp of salt if NOT using canned beans; for canned add no additional salt
Optional 1 sm can of green chilies or 1/2 a pepper chopped small

Saute onions (& raw pepper if you choose) in oil until onions become translucent.  Add cilantro and cook for 1 minute stirring occasionally; then add the rest of the ingredients.  Cook about 5-7 minute until heated through and flavor have come together.  Do not over cook as the beans tend to dry out. 
These will keep in the fridge for 3-5 days.  Use as just a side dish, on salads, in a wrap with chicken and veggies, or mash and eat with slices of cucumbers (like chips) as a snack.


Herbed Lentils
1 tbsp olive oil
2 carrots diced
2 celery stalks diced
1 medium yellow onion diced
4 cloves garlic diced
1 cup dried lentils, rinsed and picked through (pull out any discolored, etc)
2 sprigs fresh thyme bruised (roll and rub herbs in your hands)
1 stalk fresh rosemary bruised
Water (about 2 cups)
2 tsp olive oil
1/2 lemon juiced
2 tsp red wine vinegar

Saute veggies, garlic and 1 TB oil in medium pot until veggies soften.  Add lentils, herbs, and water; bring to a boil, cover and cook until lentils are soft; about 25 minutes.  Remove thyme and rosemary sprigs and transfer lentils to a bowl.  Mix with oil, lemon juice and vinegar.  4 servings  AND you are getting some extra veggies in here too.  This is not an entire serving of veggies (According to the Transitions system)


Black Soybean and Quinoa Salad
1/2 cup dried quinoa
1 cup unsalted black soybeans (canned), rinsed. 
Note you can sub black beans or green soybeans (usually frozen so cook first) in this recipe
1/4 cup sliced green onions
1/4 cup diced red pepper
3 TB lemon juice
3 TB olive oil
1 TB honey or 1 1/2 tsp agave syrup (agave is much sweeter)
1/4 cup chopped cilantro
Cook quinoa in a pot with a cup of boiling water for 12 to 15 minutes, until liquid is absorbed; then spread on a baking sheet to cool. Combine cooled quinoa with the rest of the ingredients in a large bowl.  Salt and pepper to taste.  This is a great dish to serve with anything; OR to make it a meal.
4 4-oz rainbow trout fillets (or use talapia)
1 TB ground cumin
1 TB olive oil
While quinoa is cooling heat oven to 350; sprinkle fish with cumin, salt and pepper and rub with oil.  In a glass casserole dish bake for 15 minutes (less for talapia) until cook through.  Pull apart, removing bones from trout, and serve over prepared quinoa salad.  Garnish with a lemon wedge. 


Okay okay!  You get the idea, and I am getting hungry.  Try and google bean, squash, or sweet potato recipes, just remember savory not the sweet holiday like squash and potato recipes.  I will add some more recipes (gonna try weekly) so check back often or BECOME A FAN and get notified about new posts so you don't miss any.