Healthy Side Dishes for 2000

http://www.jewishworldreview.com -- WITH HIGH-TECH ADVANCES and lifestyles more hectic than ever before, what and how are we going to eat in the first years of a new century?

The buzzword is convenience. According to data from the US Department of Agriculture, about 40% of the food budget of the average American is now spent on food away from home. Trendsetters note that restaurants, eateries and coffee shops will show up in clothing and home stores, you'll be able to order a meal at food courts in movie multiplexes and groceries will be ordered, and delivered over the Internet. And the final insult to home cook purists, Samsung corporation has announced plans to market the first microwave oven for cars...what happened to the sit-down family dinner table?

In a recent newsletter from the American Institute for Cancer Research, what's fast, easy and cheap, may not be healthy. Meals eaten and purchased outside the home are typically highter in total fat and saturated fat, contain less fiber, iron and calcium than home cooked meals. In addition, serving sizes are usually much larger than you might serve at home.

Food should nourish both the body and the soul - and that's high on the list of new century food trends. Culinary organizations such as "Oldways" promotes healthy heating based on traditional healthy cuisines of international cultures - as in the Mediterranean diet, with the emphasis on fresh produce and grains. It's important to find a balance among the eating options - in favor of good health.

These choices are available in every market where there are more choices than ever before. For example, fresh produce may be purchased, cleaned, cut and ready to cook, or use frozen vegetables, without added butter or sauces. The quick, easy, side dishes below add good taste and texture, livening any meal. Some, such as cranberry kumquat chutney may be made the day before. Seasonings may be adjusted to taste.

Place the kumquats, cranberries and 1/2 cup sugar in the processor. Pulse 4 or 5 times until coarsely chopped. Transfer to a saucepan. Add 1/2 cup sugar, wine and cloves. Bring to a boil over high heat, stirring often. Reduce heat to simmer. Cook for 2 minutes longer. If too tart, add a little more sugar to taste. Remove from heat and spoon into a serving bowl. Serve chilled. Approx., nutrients per 1/4 cup serving:

calories - 89
protein - 0g
carbohydrates - 22g
fat - 0g
cholesterol - 0mg
sodium - 1mg

GOLDEN FRUIT AND VEGETABLE PUREE (Pareve)

(6 servings)

1 bag (16 ounces) fresh or frozen baby carrots

1/2 bag (8 ounces) frozen cubed rutabagas

1 medium pear, peeled, cored and cut in 1-inch chunks

1 Golden Delicious apple, unpeeled, cored and cut in 1-inch chunks

3 tablespoons vegetable margarine

1/4 teaspoon ground ginger or 1 teaspoon fresh grated ginger

About 1/3 cup vanilla flavored non-dairy creamer

Salt and white pepper to taste

Cook carrots and rutabagas in boiling salted water until tender, 15 to 20 minutes. Drain well. Loosely wrap pear and apple chunks in paper towels. Cook in microwave for 4 minutes on High or until barely tender. Place drained vegetables and fruits in the food processor. Add the margarine, cut in 6 pieces, ginger and enough non-dairy creamer to make a smooth puree. Process to blend thoroughly. Season to taste with salt and pepper. Spoon into a serving dish and serve hot.

Note: May be made ahead and zapped in the microwave to heat through.

Approx. nutrients per serving:

Calories - 124
protein -2g
carbohydrates - 17g
fat - 6g
cholesterol - 0mg
sodium - 121mg

BRAISED MUSHROOMS AND TINY ONIONS (Pareve)

Serves 6

1 (12 ounce) package small white mushrooms, quartered
1 bag (16 ounces) frozen baby onions
1 teaspoon lemon pepper seasoning
2 tablespoons balsamic vinegar
1 tablespoon brown sugar
2 tablespoons chopped fresh parsley

heat oil in a large skillet over high heat. Add the mushrooms, onions and lemon pepper seasoning. Cook for 2 minutes, stirring often. Reduce heat to medium and cook 1-2 minutes longer until onions are heated through. Transfer to a serving bowl. To pan drippings, add the balsamic vinegar, brown sugar and 2 tablespoons water . Cook over high heat, stirring constantly, until bubbly and blended. Pour over the vegetables and stir to mix. Garnish with fresh parsley.

Approx. nutrients per serving:

Approx. nutrients per serving: Calories - 110
protein - 2g
carbohydrates - 11g
fat - 7g
cholesterol - 0mg
sodium - 24mg

COLORFUL, CRISP, WINTER SALAD (Pareve)

Serves 6

3 cups fresh or thawed, frozen corn kernels
2 medium green tomatoes, coarsely chopped
1 red pepper, cored and cut in 1/2 inch dice
1 medium sweet onion, chopped
1/4 cup olive oil
1/4 cup wine vinegar
1 tablespoon dijon mustard
1 tablespoon honey, warmed
1/2 teaspoon cumin
Salt and fresh ground pepper to taste

If using fresh corn, cook in microwave for 3 1/2 minutes at High, stirring after 2 minutes. In a large bowl, combine corn, tomatoes, pepper and onion. Set aside. In a small bowl, whisk together the olive oil, vinegar, mustard, honey and cumin. Pour over vegetables and stir to mix. Season to taste with salt and pepper. Serve chilled or at room temperature.

Approx. nutrients per serving: Calories - 183
protein - 4g
carbohydrates - 23g
fat - 10g
cholesterol - 0mg
sodium - 61mg

RICE AND CHESTNUT RAGOUT (Pareve)

Serves 6-8

To reduce sodium, substitute water or 1 cup vegetable broth and 3/4 cup water for the vegetable broth.

1 tablespoon vegetable oil
1/2 cup fresh or frozen diced onion
1 3/4 cup vegetable broth
1 package (6 ounces) long grain and wild rice mix (eg Near East)
2 medium tomatoes, coarsely chopped
1 cup roasted or canned chestnuts, sliced
6 ounces (1/2 package) Italian flavored veggie ground round, crumbled*
2 tablespoons chopped cilantro

*Yves brand is the editor's choice

In a large pot, heat oil over medium heat. Add the onion and cook, stirring often, until onion is softened, about 5 minutes. Add the broth, rice mix with the spice sack which comes in the package, and tomatoes. Cover. Reduce heat to low. Simmer 25 minutes or until most of the water is absorbed. Add the chestnuts, veggie ground round and cilantro. Heat through and serve.

Approx. nutrients per serving: Calories - 232
protein - 11g
carbohydrates - 41g
fat - 4g
cholesterol - 0 mg
sodium - 423 mg

JWR contributor Ethel G. Hofman is the former president of the International Association of Culinary Professionals, whose members include the likes of Julia Child. She is the author, most recently, of Everyday Cooking for the Jewish Home: More Than 350 Delectable Recipes.