Ask the Experts Blog

With holiday parties and family gatherings right around the corner this holiday season, eating well and staying active can be difficult. Don’t let the holidays weigh you down! Finding healthy alternatives to your favorite holiday dishes is an easy way to stay on track this year.  

Mashed potatoes and green bean casserole are often go-to side dishes during the holidays. While delicious, they are often high in fat and sodium. Lakeland Certified Diabetes Educator, Nicole Morrissey, RD, provides a healthy side dish alternative that is not only good for you, but tastes great too!

“This warm quinoa and brussels sprouts salad boasts healthy fats and is high in fiber, offering 5.7 grams per serving,” said Nicole. “Dishes with lots of color tend to be more diverse in their offering of vitamins and minerals and this dish is stunning with its green, orange, and red fruits and vegetables. Plus, it’s not short on flavor thanks to the honey Dijon dressing – it’s important that eating healthy tastes great, too!”

Featured Recipe: Warm Quinoa Brussels Sprouts Salad

Ingredients

Salad:

• 4 cups butternut squash, cubed\
• 2 Tbsp olive oil
• 1/2 tsp salt and black pepper, to taste
• 2/3 cup dry quinoa
• 1 lb (5 cups) brussels sprouts, thinly sliced
• 1/2 cup walnuts, chopped
• 1/2 cup dried cranberries

Dressing:

• 1/3 cup honey
• 1/3 cup olive oil
• 3 Tbsp rice vinegar
• 2 Tbsp Dijon mustard
• 1 Tbsp lemon juice
• 1/2 tsp salt and black pepper, to taste

Directions

1. Preheat the oven to 400 degrees F.
2. Line a baking sheet with parchment paper and toss the squash cubes with olive oil, salt and pepper. Roast for 30-35 minutes.
3. Meanwhile, combine the quinoa and 1 1/3 cups water; bring to a boil over medium-high heat. Stir, reduce heat to low, and cover. Allow to simmer for about 15 minutes or until liquid is absorbed. Remove from heat.
4. Place the thinly sliced brussels sprouts in a large bowl and top with the hot cooked quinoa; toss well and allow to sit for 2-3 minutes to soften the brussels. Add the squash and toss again.
5. Prepare the dressing by combining all ingredients and whisking well.
6. Pour the dressing over the quinoa-brussels mixture and toss. Add walnuts and cranberries; toss to combine and serve immediately.

Yield: 10 cups (about 20 servings; ½ cup each)

Nutrition Information (per ½ cup): 123 calories, 6.8g. fat, 0 mg. cholesterol, 155 mg. sodium, 15.3 g. carbohydrate, 2.0 g. fiber, 7.4 g. sugar, 1.8 g. protein