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| Raw vegetables are healthier than cooked vegetables. I don’t know where this old wives’ tale originated, but cooking actually enhances the absorption of vitamins and minerals. |
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Calculate your BMI (body mass index), Body Fat Percentage, Optimal Weight Range, and Target Heart Rate and Overall Health Risk all in one simple calculation.
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Bob Greene presents a blueprint for a lifetime of healthful eating, with detailed, easy-to-follow guidelines and 85 delicious recipes.
Price: $24.00 $16.80
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Despite what many people may think, steamed vegetables are not the only healthy side dish. In fact, when they’re prepared right, even potatoes and coleslaw can be appropriate choices-- the variations on the theme here can be eaten without guilt. Like the beet dish coming up, they’re as nutritious as they are delicious.
Healthy Coleslaw
 This crunchy side salad will enhance any sandwich.
Serves 4
1/2 cup light sour cream
1/2 cup light mayonnaise
2 tablespoons Dijon mustard
2 teaspoons honey
2 teaspoons red wine vinegar
1/2 head green cabbage, very thinly sliced
1 medium carrot, peeled and grated
1 red onion, halved and very thinly sliced
2 tablespoons currants
1 apple, cored, halved and thinly sliced
Salt and freshly ground pepper
Combine the sour cream, mayonnaise, mustard, honey, and vinegar in a bowl. Add the cabbage, carrot, onion, currants, and apple. Season with salt and pepper. Cover and set aside for one hour in the refrigerator and taste. You may want to add more vinegar or salt.
Oven-Baked Steak “Fries”
Healthful eating does not mean life without “fries.” I think you’ll be surprised at how terrific these low-fat, non-fried fries are.
 Serves 4
Nonfat cooking spray
2 tablespoons olive oil
1 teaspoon chopped garlic
1 tablespoon water
Juice of one lemon
1/2 teaspoon paprika
Dallup cayenne pepper
1 tablespoon chopped fresh rosemary
Salt and freshly ground pepper
2 large russet potatoes, cut in wedges that are 1/2 inch wide
Preheat the oven to 400 degrees. Spray a nonstick baking sheet with cooking spray. In a medium mixing bowl, combine the olive oil, garlic, water, lemon juice, paprika, cayenne pepper, rosemary, salt, and pepper. Toss a few of the potato wedges at a time in the mixing bowl, coating each wedge separately. Arrange in one layer on the baking sheet and bake for 25 to 30 minutes until browned and fork-tender, turning the pan once or twice to ensure even browning.
Roasted Red Beets
I like to make a large batch of these beets—the recipe doubles easily—and keep them on hand. They are a very tasty addition to any salad and keep quite well in the refrigerator.
 Serves 4-6
6 medium beets
2 tablespoons olive oil
2 tablespoons red wine vinegar
Salt and freshly ground pepper
A few sprigs of fresh thyme
1 small onion, sliced
Preheat the oven to 350 degrees. Scrub the beets with a vegetable brush and pat dry with a paper towel. Make an aluminum foil “packet” and place the beets inside. Drizzle with the olive oil and vinegar. Season with salt and pepper. Place a few sprigs of fresh thyme and a few slices of onion over the beets. Close and seal the packet tightly by crimping the edges tightly. Place the packet on a baking sheet and put in the oven for one to one and a half hours. The cooking time will depend on the size of the beets. The beets are done when they can be pierced easily with a skewer. Cool the beets in the packet and, when cool, peel and slice them into thin wedges. Store in a covered container in the refrigerator.
For more side dish recipes see my book Get With the Program! Guide to Good Eating.
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