Two perfect side dishes for fall

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

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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? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

 

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