On the seventh day of Christmas, my dietitian told me…

Don’t forget about those important veggies!

Before you eat dinner, scan the appetizers for a vegetable tray. It is also a good idea to skip the dip. Choosing vegetables will provide you with nutrients that are needed every day such as Vitamin A, Vitamin C, Vitamin K, antioxidants, and fiber. If you are in charge of cooking the Holiday meal, you should provide your guests with vegetables that are cooked in a way that keeps their nutrient value. The best way to do this is to steam or roast your vegetables. Steaming and roasting are easy and don’t require a lot of cooking steps. If a vegetable recipe calls for cream, try using light cream instead of heavy cream. If a vegetable recipe calls for butter, try using half of the amount that is suggested on the recipe. And lastly, don’t overload vegetables with salt. Put in a little for seasoning, and allow everyone to season their food with more salt if they really want to. Here are a few vegetable recipes that you will enjoy!

Green bean casserole

1

 

(photo credit)

Serves 10    Prep Time: 15 minutes, Bake Time: 35 minutes

Ingredients:

  • 2 cans (10-3/4 ounces each) condensed cream of mushroom soup, undiluted
  • 2 bags of frozen green beans, thawed
  • 1 cup skim milk
  • 1 small onion, sautéed in olive oil
  • 2 teaspoons soy sauce
  • 1/8 teaspoon pepper

Directions:

  • Slice the onion into thin slices. Place into the heated pan with about 1 tablespoon of olive oil. Sautee the onion until golden brown.
  • In a bowl, combine soup, milk, soy sauce and pepper. Gently stir in beans. Spoon half of the mixture into a 13-in. x 9-in. baking dish. Sprinkle with half of the onions. Spoon remaining bean mixture over the top.
  • Bake at 350° for 30 minutes or until heated through. Sprinkle with remaining onions. Bake 5 minutes longer. Yield: 10 servings.

What is your favorite vegetable side dish?

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