3 Healthy Holiday Recipes We Love
by Written by: Casey Jarding – Franklin County Extension Agent, Family & Consumer Sciences - November 20, 2020
Holidays look different in 2020 for families across Arkansas and this include Arkansas
Extension Homemakers Members. Many individuals who are elderly or immunocompromised
or are commonly around elderly or immunocompromised family members are choosing to
keep holiday gatherings smaller this year.
Holidays look different in 2020 for families across Arkansas and this include Arkansas
Extension Homemakers Members. Many individuals who are elderly or immunocompromised
or are commonly around elderly or immunocompromised family members are choosing to
keep holiday gatherings smaller this year. This change gathering size may make you
want to look at your traditional thanksgiving menu and make some changes to make to
match the tastes of your smaller crowd.
One thing that should not leave the Thanksgiving table however, are those veggie dishes
– but that does not mean you cannot switch it up and try some new vegetable dishes
this year. Vegetables are packed with fiber, vitamins, and minerals. Below are three
ways to prepare vegetables this Thanksgiving that are cost-friendly and healthy.
Each recipe features in-season vegetables and low fat, sugar, and salt food preparation
methods such as roasting or steaming.
Colorful Potato Salad
Source: University of Arkansas System Division of Agriculture Cooperative Extension
Service Cooking with Extension Cookbook
Makes 6 servings
Serving Size – ½ cup
Ingredients
Non-stick cooking spray
1 medium sweet potato, peeled and cubed
1 large baking potato, peeled and cubed
4 tablespoons olive oil
1/3 cup honey
¼ cup vinegar
½ teaspoon garlic powder
½ teaspoon salt
1 teaspoon cumin
½ teaspoon pepper
Directions
Preheat oven to 450 degrees.
Spray baking pan with cooking spray.
Put two tablespoons olive oil in plastic bag and add potatoes to coat.
Spread cubed potatoes evenly on baking pan.
Bake at 450 degrees for 30 minutes.
While potatoes are baking, mix together remaining two tablespoons olive oil and all
other ingredients.
Place baked potatoes in a bowl. Pour dressing over potatoes and toss to coat well.
Food Preparation Tip: Recipe may be served warm or cold.
Food Safety Tip: Scrub potatoes before peeling.
Steamed Vegetables
Source: University of Arkansas System Division of Agriculture Cooperative Extension
Service Cooking with Extension Cookbook
Vegetable
Steaming
(Cooking Time in Minutes)
Seasonings
Broccoli (flowerets)
8 – 10
Dill, tarragon, lemon, vinaigrette
Cabbage (wedges)
15
Carraway, tarragon, savory, dill
Cabbage (shredded)
8 – 12
Carraway, tarragon, savory, dill
Carrots
10 – 20
Ginger, nutmeg, carraway, cinnamon, dill, lemon, mint, orange
Potatoes (whole)
20 – 30
Lemon, parsley, vinaigrette, chives, dill, basil, thyme
Squash (slices)
10 – 12
Basil, garlic, rosemary, dill, thyme, oregano
Directions
Choose ½ - 1 cup of vegetables from above list per person
Thoroughly rinse vegetables, trim and cut vegetables as close to cooking as possible
so they will not dehydrate. Cut vegetables the same size so they will cook evenly.
In a large pot, bring an inch or two of water to a boil over high heat.
Place the vegetables in a steamer on steamer rack. Add additional water to pot if
necessary to make sure there is enough water to steam vegetables properly.
Steam vegetables according to cooking time in chart and only until they are done;
time will vary, depending on size and quantity of vegetables.
Remove vegetables from heat when they are still slightly crisp. Add approximately
½ teaspoon of selected seasoning to the vegetables or to taste.
Bean & Veggie Salad
Adapted from the Beet Salad recipe in the University of Arkansas Cooperative Extension
Service Lets Cook! Cookbook 3rd edition.
Ingredients
3 potatoes, boiled and chopped
2 carrots, peeled, chopped, and cooked
1 (16 ounce) can kidney beans, drained and rinsed or 2 cups cooked kidney beans
3 dill pickles, chopped
½ bunch parsley, chopped
½ bunch green onions, chopped
1 tablespoon olive oil
Juice of one lemon (or two tablespoons lemon juice)
Salt and pepper to taste
Directions
In a large bowl, combine potatoes, beets, kidney beans, pickles, parsley, and green
onions
Toss with olive oil and lemon juice.
Season with salt and pepper to taste.
Allow to chill for one hour before serving.