Course: Side Dish

Collards & Tomatoes

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 Collards & Tomatoes
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Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
Course Side Dish, Weekday meals
Cuisine American, Low Carb, Vegetarian
Keyword Collards & Tomatoes
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 tsp butter
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 3/4 `tsp paprika
  • 1/8 tsp red pepper flakes
  • 2 cups packed, torn collard green leaves
  • 1 cup diced tomatoes with no added salt, if canned
  • 1 tbsp soy sauce
  • 2 tbsp red wine
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Instructions
  1. In large skillet, melt butter over medium high heat and add olive oil.
  2. Sautee garlic and spices for about 1 minute.
  3. Add collards, stirring until leaves are coated.
  4. Stir in tomatoes, soy sauce and wine.
  5. Reduce heat to simmer, cover and cook for 30 minutes or longer to desired consistency, occasionally stirring. Add water as needed.

Apple Walnut Salad

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 Apple Walnut Salad
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Course Appetizer, Lunch, Salad, Side Dish
Cuisine American, Fast and Fresh, Fruit
Keyword Apple Walnut Salad
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
Course Appetizer, Lunch, Salad, Side Dish
Cuisine American, Fast and Fresh, Fruit
Keyword Apple Walnut Salad
Prep Time 20 minutes
Servings
Ingredients
Vinaigrette Dressing
  • 1/4 cup Walnut oil
  • 2 tbsp white balsamic vinegar
  • 1/2 tsp Dijon mustard
  • 2 tsp honey
Salad
  • 1 head red leaf lettuce leaves washed and dried
  • 1 Granny Smith apple medium, thinly sliced
  • 1 Gala apple medium, thinly sliced
  • 1/4 cup red onion chopped
  • 1/4 cup walnuts toasted and broken into pieces
  • 1/4 cup feta cheese crumbled
  • 1/4 cup dried cranberries
  • 1 tbsp chopped parsley leaves
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Instructions
  1. Combine the 4 dressing ingredients and whisk until blended. Add salt and pepper to taste. Set aside.
  2. On a large plate or platter, layer lettuce and apples onto the platter. Sprinkle onion, walnuts, cheese, cranberries and parsley on top.
  3. Drizzle dressing over the salad and serve immediately.

Roasted Green Beans with Thyme

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 Roasted Green Beans with Thyme
Best fresh from the garden!
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Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Course Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees
  2. Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer.
  3. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned.
  4. Remove from oven, sprinkle with cheese and serve.

Curried Kale

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 Curried Kale
A fast and simple side dish which compliments everything.
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Course Appetizer, Salad, Side Dish
Cuisine Asian, Low Carb, Vegetarian
Keyword Curried Kale
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
Course Appetizer, Salad, Side Dish
Cuisine Asian, Low Carb, Vegetarian
Keyword Curried Kale
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 bunch kale cleaned and chopped
  • 1/2 medium onion chopped
  • 1 clove garlic minced
  • 2 tsp olive oil
  • 1 tsp curry powder
  • 1/4 tsp ginger
  • 1 cube veggie bouillon low sodium
  • 1/4 cup white wine dry
  • 1/4 tsp black pepper
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Instructions
  1. Heat pan on medium high heat. Add oil and sauteé onions and kale until kale is limp.
  2. Stir in garlic, curry, ginger and pepper and cook for 1 minute.
  3. Add the rest of the ingredients, cover, reduce heat to low and cook for 15 minutes.

Mason Jar Veggie Salad

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 Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Course Left Overs, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean
Keyword Mason Jar Veggie Salad
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Course Left Overs, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean
Keyword Mason Jar Veggie Salad
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Cucumber & Tomato Salad

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 Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Course Appetizer, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean, Vegetarian
Keyword Cucumber and Tomato Salad
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Course Appetizer, Lunch, Salad, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Low Carb, Mediterranean, Vegetarian
Keyword Cucumber and Tomato Salad
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

Oyster Mushroom Greens Saute

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 Oyster Mushroom Greens Saute
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Course Side Dish
Cuisine Low Carb
Keyword Oyster Mushroom Greens Saute
Servings
Ingredients
  • 1 1/2 tsp olive oil
  • 1 1/2 tsp butter
  • 2 cloves garlic minced
  • 1 cup oyster mushrooms chopped
  • 5 cups kale or other greens chopped
  • 1/4 cup white wine
  • 1 1/2 tsp soy sauce
  • 1/4 tsp Pepper
Course Side Dish
Cuisine Low Carb
Keyword Oyster Mushroom Greens Saute
Servings
Ingredients
  • 1 1/2 tsp olive oil
  • 1 1/2 tsp butter
  • 2 cloves garlic minced
  • 1 cup oyster mushrooms chopped
  • 5 cups kale or other greens chopped
  • 1/4 cup white wine
  • 1 1/2 tsp soy sauce
  • 1/4 tsp Pepper
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Instructions
  1. Heat oil and butter in large skillet on medium heat.
  2. When butter is melted, add garlic and mushrooms. Stir fry for 2 minutes.
  3. Add kale and stir fry for 1 minute.
  4. Add soy sauce, wine and pepper. Reduce heat to medium, cover and cook for 5 minutes.

Tuscan Stuffed Mushrooms

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 Tuscan Stuffed Mushrooms
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Course Appetizer, Left Overs, Lunch, Side Dish, Snack, Weekday meals
Cuisine Low Carb, Mediterranean, Vegetarian
Keyword Tuscan Stuffed Mushrooms
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
Course Appetizer, Left Overs, Lunch, Side Dish, Snack, Weekday meals
Cuisine Low Carb, Mediterranean, Vegetarian
Keyword Tuscan Stuffed Mushrooms
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
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Instructions
  1. Preheat oven to 375 degrees. Grease large baking sheet.
  2. Combine bruschetta and cheese in medium bowl. Fill each mushroom with mixture and place on baking sheet.
  3. Bake for 20 minutes. Transfer mushrooms to serving platter and top with basil.

Simple Squash Saute

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 Simple Squash Saute
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Course Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Simple Squash Saute
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
Course Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Fast and Fresh, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Simple Squash Saute
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
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Instructions
  1. Melt butter in large skillet with olive oil over medium heat.
  2. Add vegetables with garlic and saute for about 5 minutes until they are beginning to brown. Add wine and pepper and saute another 2 minutes.
  3. Toss in fresh herbs and cook for 1 minute.

Seasonal Veggie Medley

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 Seasonal Veggie Medley
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Course Breakfast, Left Overs, Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Seasonal Veggie Medley
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Course Breakfast, Left Overs, Lunch, Main Dish, Side Dish, Weekday meals
Cuisine American, Grilled, Low Carb, Mediterranean, Vegetarian
Keyword Seasonal Veggie Medley
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
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Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

On Track Lifestyles
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Florence, SC 29505

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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative