Kendall Reagan Nutrition Center Appetizers and Sides Wow your next dinner party with these delicious, simple appetizers and side dishes.

This sweet and savory bruschetta will delight even the eggplant skeptics at your party.

Serving Size: Four toasts   Yield: 4 servings

Ingredients:

• 1 small eggplant (hand sized) sliced lengthwise into steaks ½ inch thick
• 3 tablespoons olive oil
• 2 teaspoons capers
• ½ red onion, diced
• 1 small rib celery, diced
• 2 teaspoons tomato paste mixed with 2 teaspoons water
• ¼ cup canned crushed tomatoes
• 3 tablespoons balsamic vinegar
• 3 tablespoons dried apricots, finely diced
• 2 tablespoons (about 15 grams) white chocolate, chopped
• 1 teaspoon brown sugar
• ¼ cup basil, cut chiffonade
• Salt and pepper to taste
• 1 small baguette, sliced on bias and toasted

Directions:

1. Coat the eggplant steaks with a generous amount of salt and leave in a colander to drain for 30 minutes. Then, rub the salt off and press eggplant between paper towels to get more water out. Cut the eggplant steaks into ½ inch cubes.
2. Add olive oil to large skillet and set over medium heat.
3. Add the eggplant and capers and saute until just starting to brown, about 5 minutes.
4. Add the red onion and celery and season with salt. Cook, stirring often, until the onions are translucent, about 6-8 minutes.
5. Add the tomato paste and water mixture and stir thoroughly. Then, add the crushed tomatoes and continue cooking for 10 minutes.
6. Reduce heat to low and add the vinegar, apricots, white chocolate and brown sugar. Stir until thickened, about 10 minutes.
7. Turn off the heat and add half the basil. Season with salt and pepper as needed. Serve a heaping spoonful on baguette toast and garnish with remaining basil.

Nutrition Information / Amount per Serving: Calories 335, Protein 7 g, Total fat 13 g, Total Carbohydrates 50 g, Saturated fat 2 g, Dietary Fiber 6 g, Cholesterol 1 mg, Sodium 500 mg, Sugars 14 g, Added Sugars 2 g

This tangy blend of vegetables has warming fall flavors – perfect to pair with a roast!

Serving Size: 1 cup       Yield: 8 servings

Ingredients

• 3 teaspoons olive oil
• 1 tablespoon whole-grain mustard
• ½ tablespoon chopped fresh thyme
• 3 tablespoons apple cider vinegar
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 5 cups butternut squash, peeled and cubed into 1-inch pieces
• 2 cups parsnips (about 2 medium-sized), peeled and cut into 1-inch pieces
• 2 cups Brussels sprouts (about ½ pound), trimmed and halved
• 3 cups Yukon Gold potatoes (about 2 potatoes), cubed into 1-inch pieces
• Cooking spray

Directions

1. Preheat oven to 450°F.
2. Combine olive oil, mustard, thyme, apple cider vinegar, salt, and pepper in a bowl, stir with a whisk.
3. Combine butternut squash, parsnips, Brussels sprouts, and potatoes in a large bowl. Add mustard mixture to squash mixture; toss to coat.
4. Spread vegetable mixture in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 450°F for 35 minutes or until browned and fork-tender, stirring gently with a spatula after 25 minutes.

Ring in Fall with this seasonal Butternut Squash Mac and Cheese. This dish offers a nutritional twist on a classic comfort food.

Serving Size: 1 ½ cups

Yield: 4 servings

Ingredients:

• 1 teaspoon olive oil
• ½ of a medium onion, diced
• 1 teaspoon garlic, minced
• 2 ½ cups butternut squash, peeled and cubed (about 1 large squash)
• ¾ cup chicken or vegetable broth (low sodium)
• ¾ cup milk (cow, unsweetened almond or soy)
• ½ tablespoon butter
• ¾ cup panko bread crumbs
• ½ pound uncooked whole wheat or gluten free pasta (any shape)
• ¾ teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons plain Greek yogurt
• ½ cup of sharp cheddar cheese, grated
• ½ cup of gruyere cheese, grated

Directions:

1. Heat olive oil on medium heat in a saucepan, add onion and sauté until soft.
2. Add garlic to saucepan and cook for 1-2 minutes, until fragrant.
3. Add the squash, broth, and milk. Bring to a low boil, then reduce heat to medium-low and simmer for 20 minutes, or until squash is soft. Set aside to cool.
4. Meanwhile, over medium heat, add butter to sauté pan, let melt and then add panko bread crumbs until they are golden brown. Set aside.
5. Preheat oven to 350 ˚F.
6. In a large pot, cook pasta until it is “al dente.” Drain pasta and place back into pot.
7. Place squash mixture into a blender with salt, pepper, and yogurt. Blend until smooth.
8. Add the blended squash mixture to the pasta.
9. Fold the cheese into the squash and pasta, mix until well incorporated.
10. Transfer to baking dish and top with panko bread crumbs.
11. Bake for 10 minutes, uncovered.

Nutrition Information / Amount per serving: Calories 308, Protein 21 g, Total fat 14 g, Total Carbohydrates 65 g, Saturated fat 7 g, Dietary Fiber 7 g, Cholesterol 39 mg, Sodium 740 mg, Sugars 8  g, Added Sugars 0 g

A creamy summer snack dip!

Serving Size: ¾ cup  Yield: 10 servings

Ingredients:

• 1 (14 ounce) can artichoke hearts, drained and chopped
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 2 (6 ounce) containers low-fat plain yogurt
• 1/4 cup chopped green onion
• 2 garlic cloves, minced
• 1/2 red bell pepper, chopped
• 2 cup shredded part-skim, low-moisture Mozzarella cheese

Directions:

1.  Combine all ingredients and mix well
2. Pour mixture into 1-quart casserole dish or 9-inch pie plate
3. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through
4. Serve with your favorite veggies, bread, or crackers.

Nutrition Information / Amount per serving: Calories 177, Protein 8.9 g, Total fat 11.5 g, Total Carbohydrates 7.8 g, Saturated fat 4.1 g, Dietary Fiber 1.3 g, Cholesterol 14.2 mg, Sodium 335.8 mg, Sugar 11.7 g

For that Southern spiciness, add more red pepper flakes!

Serving Size: 1 cup  Yield: 6 servings

Ingredients:

• 1 tablespoon vegetable oil
• 1 tablespoon butter
• 1/2 onion, chopped
• 1/2 teaspoon red pepper flakes*
• 1 clove garlic, minced
• 1 pound collard greens,
• stems removed and finely chopped
• 3 cups low-sodium broth
• (beef, chicken, or vegetable)
• 2 tomatoes, seeds removed and chopped
• Salt and pepper

Directions:

1. Heat oil and butter in a large pot over medium heat.
2. Add chopped onion and cook until slightly soft (about 2 minutes).
3. Add garlic and red pepper flakes. Cook for 1 minute.
4. Add collard greens. Cook for 1 minute.
5. Add the broth, cover, and bring to a simmer. Simmer on low for about 40 minutes or until the greens are tender.
6. Stir in the tomatoes, and season with salt and pepper to taste.
7. Serve hot.

Nutrition Information / Amount per serving: Calories 130, Protein 6.8 g, Total fat 5.3 g, Total Carbohydrates 12 g, Saturated fat 1.8 g, Dietary Fiber 2.9 g, Cholesterol 5.1 mg, Sodium 87.7 mg

Perfect on those hot summer days!

Serving Size: ½ peach (120g)

Yield: 4 servings

Ingredients:

• ½ cup balsamic vinegar
• 2 Tablespoons brown sugar
• 2 large, fresh peaches, halved and pitted
• 4 Tablespoons blue cheese crumbles
• Fresh, cracked black pepper

Directions:

1. Combine vinegar and sugar in a small saucepan. Simmer on medium for approximately 10 minutes, or until mixture has reduced by about half.  Remove from heat, liquid will thicken as it cools.
2. Preheat grill or grill pan to medium-high, spray with cooking spray or lightly oil surface.
3. Put peaches on grill, cut side down, and cook for about 5 minutes. Flip peaches with tongs, brush with glaze, and cook 2-3 minutes more.
4. Place cooked peach halves in individual serving dishes. Drizzle with remaining glaze and sprinkle 1 tablespoon blue cheese over each half.  Top with cracked black pepper to taste.

Nutrition Information / Amount per serving: Calories 110, Protein 3 g, Total fat 2.5 g, Total Carbohydrates 19 g, Saturated fat 1.5 g, Dietary Fiber 1 g, Cholesterol 6 mg, Sodium 125 mg

Get ready for some holiday cooking with this fun, seasonal themed side dish. It’s also full of omega 3’s, plant based, and super easy to make!

Serving Size: 1/4 stuffed squash with filling

Yield: 4 servings

Ingredients:

• 1 medium sized acorn squash
• 2 tablespoons flaxseed oil
• ½ cup walnuts, chopped
• ½ cup quinoa, cooked
• 1/8 cup dried cranberries, finely chopped
• 1/8 cup parsley, finely chopped
• ¼ teaspoon salt
• 1 tablespoons lemon juice

Directions:

1. Preheat oven to 400°F.
2. Cut squash in half from the stem to the tip and scoop out the seeds.
3. Place acorn squash on a baking sheet cut side up and drizzle with 1 Tbsp flaxseed oil. Sprinkle ¼ tsp of salt onto the squash. Flip the squash so the cut side is against the pan and bake for 35-40 minutes. The squash should be fork tender.
4. While the squash is cooking, finely chop the dried cranberries and parsley.
5. Set aside 1 Tbsp of parsley for the final touches of the recipe.
6. Add quinoa, walnuts, cranberries, and parsley to a bowl with 1 tablespoon of flaxseed oil and 1 tablespoon of lemon juice and mix.
7. After the squash is cooked, add the walnut stuffing mixture to each half of the squash.
8. Top with remaining tablespoon of parsley and sprinkle with salt.
9. Serve and enjoy!

Nutrition Information / Amount per serving: Calories 250, Protein 6.3 g, Total fat 16.7 g, Total Carbohydrates 37.5 g, Saturated fat 1.5 g, Dietary Fiber 5.3 g, Cholesterol 0 mg, Sodium 300 mg, Sugars 6 g, Added Sugars 0 g

Eat them on their own, as a side, or on top of a salad!

Serving Size: 1 ½ cups

Yield: 4 servings

Ingredients:

• 1 cup winter squash (such as: acorn squash, butternut squash, turban squash, patty pans), deseeded and cut into ½ inch cubes
• 2 small carrots, peeled and cut into ½ inch slices
• 2 small parsnips, peeled and cut into ½ inch slices
• 1 medium leek, roots and greens removed and cut into long thin wedges
• ½ medium fennel bulb, cut into thin slices
• 1 beet (any color), peeled and cut into ½ inch cubes
• 2 ½ tablespoons extra–virgin olive oil
• ½ teaspoon salt
• 1/8 teaspoon pepper
• 1 ounce parmesan cheese

Directions:

1. Preheat oven to 375°F. Place squash in bowl and set aside.
2. Combine vegetables (except beets), drizzle with 2 tablespoons olive oil and sprinkle with salt and pepper. Toss until well combined. Arrange in a single layer on baking sheets.
3. Add beets to an oiled bowl. Drizzle with remaining ½ tablespoon olive oil. Toss again and add to baking sheet with vegetables.
4. Roast until golden brown and tender, about 45 minutes. Toss halfway through to ensure even browning. Remove from oven and top with parmesan cheese.

Nutrition Information / Amount per serving:

Calories 185, Protein 4 g, Total fat 10.5 g, Total Carbohydrates 17 g, Saturated fat 2.5 g, Dietary Fiber 5.5 g, Cholesterol 6 mg, Sodium 471 mg, Sugars 5 g, Added Sugars 0 g

This is a fun, bright slaw that is perfect for any taco, but especially the coastal flavor of fish or shrimp tacos!

Serving Size: 1 cup

Yield: 4 servings

Ingredients:

• ¼ of a medium red cabbage, core removed
• ½ red bell pepper, seeded, sliced into matchsticks
• 1 jalapeño pepper, diced (remove seeds to reduce spice, keep seeds to increase spice)
• ½ small red onion, diced
• 1 cup pineapple, diced (can use fresh, thawed from frozen, or drained from a can)
• ¼ cup chopped fresh cilantro, chopped
• ¼ cup fresh lime juice
• ¼ cup canola or avocado oil
• 1 tablespoon pure maple syrup, agave or honey
• 1 teaspoon cumin
• ¼ teaspoon salt

Directions:

1. Place the quarter of red cabbage horizontally onto a cutting board. Starting at the tip end of the cabbage, begin to make 1/8 inch cuts across the length of the cabbage towards the root end. Moving through this type of cut is what creates the cabbage shreds. Once the cabbage is cut into shreds place into a large bowl.
2. Add the bell pepper, jalapeño, red onion, pineapple, and cilantro into the bowl with the cabbage.
3. In a small bowl, whisk together the lime juice, oil, sweetener of choice, cumin, and salt until combined to form a dressing.
4. Pour the lime dressing over the cabbage mixture, toss to combine.
5. Refrigerate for at least 30 minutes for optimal flavor and texture before serving. Will keep in the refrigerator for up to 4 days.

Nutrition Information / Amount per serving:

Nutrition information is estimated using Nutritionist Pro. Accuracy is not guaranteed.

Calories 190, Protein 2 g, Total fat 14.0 g, Total Carbohydrates 18 g, Saturated fat 1.0 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 165 mg, Sugars 12 g, Added Sugars 3 g

Brighten up your day with the creamy, tropical, and slightly sweet coconut quinoa! Get creative and customize this bowl with your favorite veggies and proteins, or make it sweet and top with nuts and berries!

Serving Size: 1/2 cup

Yield: 4 servings

Coconut Quinoa Ingredients:

• 1 cup uncooked quinoa
• 15 ounce can lite coconut milk
• ½ cup of water
• ¼ teaspoon salt

Optional aromatics:

• Smashed garlic clove
• Lemon grass
• Cinnamon stick or ground cinnamon
• Lime wedge
• Bay leaf and 2-3 whole allspice berries

Quinoa Directions:

1. Place quinoa in a mesh strainer and rinse under cold water until water runs clear.
2. Place quinoa in a medium-sized pot and cover with coconut milk, water, salt, and aromatics, if desired. Place over medium-high heat and leave uncovered. Bring to a boil.
3. Once boiling cover with a well fitting lid, reduce heat to low, and simmer for around 10-15 minutes. After simmering remove lid and fluff quinoa with a fork. The quinoa kernels should be burst with all liquid fully absorbed.
4. If quinoa kernels have not burst, add ¼ cup water, return to low heat, replace lid, and allow to simmer until absorbed. Repeat if needed. If not all liquid has absorbed, continue to simmer for another 2-5 minutes.
5. Remove from heat and discard aromatics if using. Serve warm or place in refrigerator to serve chilled. Will keep in refrigerator up to 4 days.

Nutrition Information / Amount per serving

Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed

Calories 230, Protein 7 g, Total fat 9.0 g, Total Carbohydrates 33 g, Saturated fat 6.0 g, Dietary Fiber 3.0 g, Cholesterol 9 mg , Sodium 160 mg, Sugars 3 g, Added Sugars 0 g

This classic preparation of Caribbean rice includes coconut milk, plenty of herbs and spices, and can be made with whatever peas or beans you have on hand. This dish is a lovely accompaniment to a grilled protein or can serve as a standalone vegetarian entrée.

Serving Size: 1 cup

Yield: 4 servings

Ingredients:

• 1 cup long grain brown rice
• 1 tablespoon avocado oil
• ½ cup scallions, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• ¼ teaspoon nutmeg
• 1 cup coconut milk
• 2 cups water
• ½ teaspoon salt
• 5 sprigs thyme
• 2 bay leaves
• 1 scotch bonnet or habanero pepper
• 1 cup pigeon peas, green peas, red kidney beans, or black beans
• Optional garnishes: cilantro, scallions, diced tomato, diced mango

Directions:

1.  Wash rice in a mesh strainer under cold running water until water runs clear. Set aside.
2. Heat oil in a large pot over medium heat. Add scallion, garlic, ginger, and nutmeg. Saute for 30-60 seconds until softened and fragrant. Add rice and stir to evenly coat the grains of rice in the mixture.
3. Cover the rice with the coconut milk and water, add salt, and stir to combine. Add in the thyme, bay leaves, and whole pepper and bring pot to a boil over medium-high heat. Once boiling, cover pot with a well fitting lid and reduce heat to low. Simmer for 50-60 minutes, or until all liquid is absorbed.
4. Once all liquid is absorbed, remove lid, and discard the thyme sprig and bay leaves. Discard pepper, or mince and return to the rice if extra spice is desired. Stir in the peas or beans of choice.
5. Serve warm with any optional garnishes. Can be made in advance as a meal prep option and refrigerated for up to 4 days.

Nutrition Information / Amount per serving:

Nutrition information is estimated using Nutritionist Pro, accuracy is not guaranteed.

Calories 355, Protein 9 g, Total fat 14.0 g, Total Carbohydrates 50 g, Saturated fat 10.0 g, Dietary Fiber 5 g, Cholesterol 0 mg, Sodium 312 mg Sugars 3 g, Added Sugars 0 g