Three Brilliant Ways to Add Vegetables to Your Holiday Table

For anyone who’s undecided about what to serve during the holidays, here are not one, but three recipes to help you put together a flavourful festive menu. You’ll have a beautiful, colorful, and nutritious holiday table!

A raw asparagus salad, yes, yes, it’s delicious, dressed with a gourmet vinaigrette. The secret lies in how you cut the asparagus (very thinly!) and in the variety of textures.

Broccoli chips offer a new way to enjoy this often-misunderstood vegetable. They’re crispy and salty, just the way we like them!

The third recipe is halfway between a soup and mashed potatoes. Its smooth, creamy texture looks perfect on a plate, surrounded by your other festive favorites.

Asparagus, Parmesan and Hazelnut Salad

Servings: 6

Prep time: 15 minutes

Cook time: 10 minutes

Ingredients:

• 2/3 cup (65g) hazelnuts, raw or dry roasted
• 2 shallots, finely chopped
• Zest of one lemon
• Juice of one lemon (the one used for the zest)
• ¼ cup (60 ml) olive oil
• 1 tablespoon (15 ml) honey
• ¼ cup (30g) grated Parmesan cheese
• 1 teaspoon (5ml) cayenne pepper flakes
• 2 bunches asparagus, trimmed, thinly sliced on the diagonal
• Salt and pepper to taste

Preparation:

1. If using raw hazelnuts, preheat the oven to 375F. Spread the hazelnuts on a baking sheet and bake for 10 minutes, stirring halfway through.
2. Meanwhile, add all the dressing ingredients to a large bowl (shallots, lemon juice and zest, olive oil, honey, Parmesan cheese, cayenne pepper) and whisk with a fork to combine. Add the cut asparagus to the mix. Toss to coat.
3. Once the hazelnuts are ready, chop them coarsely. Add them to the asparagus salad and serve immediately.

Nutritional values per serving: 197 calories | 5g proteins | 16g fat | 11g carbohydrates | 3g fibers

Broccoli Chips

Servings: 6

Prep time: 10 minutes

Cooking time: 20-25 minutes

Ingredients:

• 1 head of broccoli, cut into florets
• 2 teaspoons (10 ml) cornstarch
• 1 teaspoon (5 ml) garlic powder
• 1 teaspoon (5 mL) onion powder
• 2 teaspoons (10 mL) smoked paprika
• 2 tablespoons (30 mL) olive oil
• 30 g reduced-fat cheese, such as mozzarella or cheddar, finely grated
• Salt and pepper to taste

Preparation:

1. Preheat the oven to 425 F.
2. Bring a large pot of water to a boil. Blanch the broccoli florets for 5 minutes.
3. Drain the broccoli and let it dry while you prepare the seasoning.
4. In a small bowl, combine all the seasoning ingredients (cornstarch, garlic and onion powder, smoked paprika, olive oil, salt, and pepper). Set aside.
5. Place the broccoli florets on a large baking sheet lined with parchment paper and flatten them with the bottom of a glass. If the broccoli still seems waterlogged, bake it for a few minutes before adding the spices, or pat it dry with paper towels.
6. Brush each broccoli floret with the spice mixture on both sides using a pastry brush. Bake for 10 minutes.
7. Then turn each broccoli floret over and add a little grated cheese. Return to the oven for 10 to 15 minutes, or until the florets and cheese are golden brown.

Nutritional values per serving: 83 calories | 3g proteins | 5g fat | 7g carbohydrates | 2g fibers

Butternut Squash and Carrot Soup

Servings: 6

Prep time: 25 minutes

Cook time: 45 minutes

Ingredients:

• 1 tablespoon (15 mL) olive oil
• 1 yellow onion, diced
• 3 large carrots, peeled and diced
• 2 medium Russet potatoes, peeled and diced
• 1 small to medium butternut squash (1-1.5 lbs), peeled and diced
• 2-3 cloves garlic, minced
• 2 to 4 cups (0.5-1L) vegetable broth (adjust according to the volume of vegetables)
• 2 bay leaves
• Optional: 2 teaspoons (10 mL) cinnamon
• ~ ½ cup (125 mL) 5% cooking cream
• Salt and pepper to taste

Preparation:

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and sauté until lightly caramelized.
2. Add the remaining vegetables (carrots, potatoes, squash, garlic) and sauté for a few minutes. Then add the bay leaves, cinnamon, and vegetable broth. The broth should not exceed the height of the vegetables. Avoid covering with too much broth; we are aiming for a thicker, creamier texture.
3. Cover and simmer for 30 to 45 minutes over medium-low heat, or until the vegetables are tender when pierced with a fork. Stir occasionally to cook the vegetables evenly.
4. Purée the vegetables with a blender. A hand blender will also work. Add cream until the desired texture is achieved.

Nutritional values per serving: 154 calories | 4g proteins | 4g fat | 30g carbohydrates | 5g fibers

For more ideas on what to serve on your holiday table:

• Spicy roasted cauliflower
• Lentil and Root Vegetables Salad with Maple Dressing

One thing is certain: your holiday table will surprise your guests… happy preparations!

Three Brilliant Ways to Add Vegetables to Your Holiday Table is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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