Side dishes are what make family outings special, but can you make them satisfying and still healthful? Here are some excellent ways to kick-start a healthy spring and summer by making a few adjustments to side dishes, such as the typical macaroni salad, pasta salad, coleslaw, corn on the cob, and baked beans.
Complement your meal with color
Make a salad with fresh vegetables and
fruits of different colors, such as spinach, cucumbers, carrots, red peppers,
beets, broccoli, oranges, and berries. Roasting vegetables, such as sweet
potatoes, beets, and asparagus, in the broiler with a little bit of oil, salt,
and pepper is another great option. Finally, try adding different vegetables to
your usual sides to give them added crunch and flavor. For example, you can add
shredded carrot, jicama, and red pepper to your coleslaw.
Use fresh, local ingredients for
the best flavors
When choosing your fruits and vegetables,
consult your local farmer or farmers’ market. The best tasting fruits and
vegetables are usually the ones in season and picked fresh that day. You do not
need to wait for summer to find fresh fruits and vegetables. Zucchini,
asparagus, broccoli, rhubarb, apricots, cherries, and possibly strawberries are
available beginning in May in many parts of the country. Of course, where you
live impacts what is available.
Fill up with fiber
Choosing healthier side dishes, such as
baked beans (with moderate amounts of bacon and sugar), lower-fat salads, and
roasted vegetables, will not only cut calories, but also will keep you fuller
longer. Beans, fruits, and vegetables are all rich in nutrients and fiber that
help promote satiety and prevent crashes in blood sugar after eating.
Use the grill
As long as you are grilling, you might as
well use the grill to make some great side dishes. Grilling vegetables is a
great alternative to roasting them!
Hold the mayo
Many popular picnic side dishes are made
with mayonnaise, such as potato salad, macaroni salad, and coleslaw. However,
you can use many alternative ways to prepare these dishes to cut the fat and
calories, but not the flavor.
Try these suggestions:
• Use
less mayonnaise or substitute low-fat mayonnaise
• Substitute
low-fat sour cream or yogurt
• Prepare
a
vinegar-based dressing that is tart and flavorful, without the added calories
• Try
using whole-wheat pasta in your pasta salad
• Replace
half of the pasta in your pasta salad with crunchy vegetables
