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mixed green salad




Side Dish Recipes

Mixed Greens Salad

Makes 6 1 1/2-cup servings

Prewashed mixtures of salad greens are available at most supermarkets and natural food stores. These mixes are as flavorful as they are attractive and stand well on their own with just a touch of dressing. Other vegetables can be added for additional flavor and nutrition.

1/2 red or yellow bell pepper, seeded and chopped
1 red or yellow tomato, chopped
1/2 cup peeled and chopped jicama
6 cups pre-washed salad mix
3 tablespoons Fat-Free Salad Dressing

Combine all ingredients and toss gently to mix.

Per 1 1/2-cup serving:
Calories: 31
Fat: 0.2 g
Saturated Fat: 0 g
Calories from Fat: 6.5%
Cholesterol: 0 mg
Protein: 1.2 g
Carbohydrates: 6.7 g
Sugar: 3.9 g
Fiber: 2.1 g
Sodium: 140 mg
Calcium: 31 mg
Iron: 0.8 mg
Vitamin C: 32.4 mg
Beta Carotene: 1921 mcg
Vitamin E: 0.7 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

White Bean Salad

Makes 5 1/2-cup servings

You'll love the tangy flavor of this super-easy salad.

1 15-ounce can white beans, drained and rinsed
1 small red bell pepper, seeded and diced
1/2 cup finely chopped fresh parsley
1 juice of 1 lemon
2 teaspoons balsamic vinegar
1/4 teaspoon garlic granules or powder
1/4 teaspoon black pepper

Combine all ingredients in a large bowl and toss to mix. Let stand 10 to 15 minutes before serving.

Per 1/2-cup serving:
Calories: 89
Fat: 0.3 g
Saturated Fat: 0.1 g
Calories from Fat: 3.2%
Cholesterol: 0 mg
Protein: 6 g
Carbohydrates: 16.4 g
Sugar: 1.1 g
Fiber: 4.2 g
Sodium: 183 mg
Calcium: 63 mg
Iron: 2.6 mg
Vitamin C: 37.7 mg
Beta Carotene: 544 mcg
Vitamin E: 0.9 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Barbequed Eggplant Steaks

Makes 4 servings

These delicious, easy-to-prepare eggplant slices make an appealing side dish. Leftovers are great as a quick and tasty sandwich filling or as a burger alternative. Be sure to use a barbeque sauce with a flavor you adore, as the sauce is the heart of the recipe.

1 medium eggplant
1 salt
1 nonstick cooking spray
1 bottled barbeque sauce, as needed

Cut eggplant into 1/2-inch slices and sprinkle generously with salt. Place on a rack or in a colander in the sink and let rest for 30 minutes. Rinse off salt and pat dry with a clean kitchen towel. Preheat oven to 375°F. Mist a baking sheet with nonstick cooking spray and arrange eggplant slices in a single layer. Brush or spoon barbeque sauce over each slice and bake for 15 minutes. Turn slices over and brush or spoon barbeque sauce on other side. Bake 10 to 20 minutes longer, or until fork tender.

Per serving (1/4 of recipe):
Calories: 98
Fat: 0.3 g
Saturated Fat: 0.1 g
Calories from Fat: 3.1%
Cholesterol: 0 mg
Protein: 1.3 g
Carbohydrates: 24.8 g
Sugar: 15.4 g
Fiber: 3.6 g
Sodium: 479 mg
Calcium: 25 mg
Iron: 0.8 mg
Vitamin C: 2.7 mg
Beta Carotene: 70 mcg
Vitamin E: 0.8 mg

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Collard Greens with Almonds

Makes 6 servings

Collards are a great source of highly absorbable calcium and along with other members of the cruciferous vegetable family (broccoli, kale, cauliflower, Brussels sprouts and rutabaga), they’ve been shown to be especially helpful in eliminating excess estrogen from a woman’s body and reducing breast cancer risk.

1/4 cup slivered almonds
1 pound collard greens (about 1 large bunch), rinsed and thick stems removed
1 tablespoon rice vinegar
1 small garlic clove, minced or pressed

In a small skillet, toast almonds over medium heat for 1 to 2 minutes until golden in color. Set aside.

To remove stems from collards, one at a time, hold the stem end and strip the leaf away from the stem. Repeat this for each green. Layer 5 collard leaves (stems removed). Roll into cylinder and slice crosswise into thin strips. Repeat until all leaves are sliced. In large saucepan, bring 2 inches water to a boil over high heat. Add greens, cover, and steam for 4 minutes.

In a small bowl, whisk vinegar and garlic together until blended. Toss greens with dressing and garnish with toasted almonds. Serve hot.

Collard Greens with Almonds are best when eaten immediately. Steamed greens will keep refrigerated for one to two days when not dressed. Wait to add the vinegar and raw garlic until ready to serve.

Per serving:
Calories: 44
Fat: 2.5 g
Saturated Fat: 0.2 g
Calories from Fat: 51.7%
Cholesterol: 0 mg
Protein: 2.4 g
Carbohydrates: 4.3 g
Sugar: 1.2 g
Fiber: 2.4 g
Sodium: 11 mg
Calcium: 103 mg
Iron: 1 mg
Vitamin C: 11.9 mg
Beta Carotene: 3124 mcg
Vitamin E: 1.7 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Oven-Roasted Asparagus

Makes 3 1-cup servings

This is a delicious and easy way to prepare asparagus.

1 pound fresh asparagus
1 teaspoon sesame seeds
1 teaspoon reduced-sodium soy sauce
1 teaspoon seasoned rice vinegar
1 teaspoon toasted sesame oil
1 garlic clove, pressed

Preheat oven to 450 F.

Snap off tough ends of asparagus and discard. Cut or break stalks into 1-inch pieces. Place in a large bowl.

Toast sesame seeds in a dry skillet over high heat, stirring constantly, until they begin to pop. Transfer to a small bowl and add soy sauce, vinegar, oil, and garlic. Stir to mix, then pour over asparagus. Toss to coat evenly.

Spread in a single layer in a 9"×13" baking dish. Bake until tender, about 15 minutes.

Per 1-cup serving:
Calories: 41
Fat: 2.3 g
Saturated Fat: 0.4 g
Calories from Fat: 50.9%
Cholesterol: 0 mg
Protein: 2.2 g
Carbohydrates: 4.2 g
Sugar: 1.5 g
Fiber: 1.7 g
Sodium: 96 mg
Calcium: 20 mg
Iron: 0.8 mg
Vitamin C: 6.1 mg
Beta Carotene: 451 mcg
Vitamin E: 1.2 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Beets in Dill Sauce

Makes 8 1/2-cup servings

These sweet and sour beets are delicious hot or cold. Serve them as a side dish or add them to a green salad.

4 cups sliced beets
2 tablespoons lemon juice
1 tablespoon stone-ground mustard
1 tablespoon cider vinegar
1 tablespoon apple juice concentrate
1 teaspoon dried dill weed, or 1 tablespoon chopped fresh dill weed

Wash and peel beets, then slice into 1/4-inch rounds. Steam over boiling water until tender when pierced with a fork, about 20 minutes.

Mix lemon juice, mustard, vinegar, apple juice concentrate, and dill in a serving bowl. Add beets and toss to mix. Serve immediately, or chill before serving.

Per 1/2-cup serving:
Calories: 44
Fat: 0.2 g
Saturated Fat: 0 g
Calories from Fat: 4.9%
Cholesterol: 0 mg
Protein: 1.6 g
Carbohydrates: 9.9 g
Sugar: 8.5 g
Fiber: 1.8 g
Sodium: 89 mg
Calcium: 18 mg
Iron: 0.8 mg
Vitamin C: 4.2 mg
Beta Carotene: 26 mcg
Vitamin E: 0.1 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Red Potato Salad

Makes about 6 1-cup servings.

4 large red potatoes, scrubbed
1/2 cup thinly sliced red onion
1 red or yellow bell pepper, seeded and sliced
1/4 cup finely chopped fresh parsley
1/4 cup cider vinegar
2 tablespoons seasoned rice vinegar
1 juice of 1 lemon
2 garlic cloves, pressed
2 teaspoons stone-ground mustard
1/2 teaspoon salt
1/4 - 1/2 teaspoon black pepper

Cut potatoes into 1/2-inch cubes and steam over boiling water until just tender, 10 to 15 minutes. Rinse with cold water, then transfer to a large bowl. Add onion, bell pepper, and parsley.

Combine vinegars, lemon juice, garlic, mustard, salt, and pepper. Pour over salad. Toss to mix.

Per 1-cup serving:
Calories: 124
Fat: 0.3 g
Saturated Fat: 0.1 g
Calories from Fat: 2.2%
Cholesterol: 0 mg
Protein: 2.7 g
Carbohydrates: 28.8 g
Sugar: 4.8 g
Fiber: 4 g
Sodium: 307 mg
Calcium: 40 mg
Iron: 2.6 mg
Vitamin C: 59.3 mg
Beta Carotene: 458 mcg
Vitamin E: 0.4 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Roasted Sweet Potatoes with Moroccan Spices

Makes 5 servings

These sweet potatoes are easy to prepare, but your guests don’t have to know that. The seeds add crunch as well as spice.

1 1/2 pounds orange-fleshed sweet potatoes, peeled, halved lengthwise, and cut crosswise into 1/2" slices
1/4 cup fat-free Italian salad dressing
1 tablespoon maple syrup
1 1/2 teaspoons grated lemon peel
1 1/2 teaspoons coriander seeds
1 1/2 teaspoons cumin seeds
1 1/2 teaspoons mustard seeds
salt, to taste
freshly ground black pepper, to taste

Position a rack in the bottom third of the oven and preheat the oven to 375 F.

Toss sweet potatoes, dressing, maple syrup, lemon peel, and coriander, cumin, and mustard seeds together in a heavy nonstick rimmed baking sheet or shallow baking pan, then spread evenly in a shallow layer. Sprinkle with salt and black pepper. Roast until tender and golden brown, stirring occasionally, for 30 to 45 minutes. Serve hot.

Per serving (1/5 of recipe):
Calories: 101
Fat: 0.9 g
Saturated Fat: 0.1 g
Calories from Fat: 7.9%
Cholesterol: 0 mg
Protein: 2.3 g
Carbohydrates: 21.8 g
Sugar: 10.4 g
Fiber: 3.2 g
Sodium: 309 mg
Calcium: 51 mg
Iron: 1.3 mg
Vitamin C: 17.4 mg
Beta Carotene: 9538 mcg
Vitamin E: 0.3 mg

Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan

Cosmopolitan Beans

Makes 4 servings

2 14-ounce cans stewed tomatoes (Italian, Mexican, or Cajun)
1 15-ounce can black beans, drained and rinsed
1 15-ounce can white beans, drained and rinsed
1 cup frozen corn

Place all ingredients in a medium saucepan and cook over medium heat for 10 minutes, stirring occasionally. Serve with some bread to dunk in the sauce, if desired.

Per serving (1/4 of recipe):
Calories: 293
Fat: 1.1 g
Saturated Fat: 0.2 g
Calories from Fat: 3.5%
Cholesterol: 0 mg
Protein: 15.8 g
Carbohydrates: 58.9 g
Sugar: 14.6 g
Fiber: 11.8 g
Sodium: 593 mg
Calcium: 171 mg
Iron: 6.1 mg
Vitamin C: 19.1 mg
Beta Carotene: 132 mcg
Vitamin E: 1.9 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Braised Kale or Collard Greens

Makes about 8 1/2-cup servings

Kale and collard greens are excellent sources of calcium and beta-carotene. Their flavor is robust and delicious. Young tender greens have the best flavor and texture.

1 bunch kale or collard greens
1/2 cup water
1/4 teaspoon salt
2 - 3 medium garlic cloves, minced

Rinse greens and remove stems. Chop leaves into bite-size pieces. In a large pot or skillet, heat water and salt to a simmer. Add garlic. Cook 30 seconds, then add greens. Toss to mix, then cover and cook over medium heat, stirring occasionally, for about 5 minutes, or until greens are tender.

Per 1/2-cup serving:
Calories: 12
Fat: 0.2 g
Saturated Fat: 0 g
Calories from Fat: 12%
Cholesterol: 0 mg
Protein: 0.8 g
Carbohydrates: 2.5 g
Sugar: 0.4 g
Fiber: 0.8 g
Sodium: 83 mg
Calcium: 30 mg
Iron: 0.4 mg
Vitamin C: 16.6 mg
Beta Carotene: 3262 mcg
Vitamin E: 0.3 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Garlic Mashed Potatoes

Makes about 4 cups (4 servings)

Garlic is a great way to add flavor to mashed potatoes without adding fat. Plus, garlic is rich in selenium, and strong cancer-fighting agent.

5 whole garlic cloves
2 large russet potatoes, peeled
1/2 cup water
1/4 - 1/2 cup unsweetened soy- or other nondairy milk
1/2 teaspoon salt, or to taste

Spread garlic in a medium pot. Cut potatoes into 1/2-inch chunks and spread over garlic. Add water and bring to a low simmer over medium heat. Reduce heat to low, cover pan, and cook for about 25 minutes until potatoes are tender when pierced with a knife. Check occasionally, adding extra water a tablespoon at at time if pot becomes too dry.

Mash with a potato masher or fork, then stir in enough nondairy milk to obtain a creamy consistency. Add salt to taste.

Stored in a covered container in the refrigerator, leftover Garlic Mashed Potatoes will keep for up to 2 days.

Per serving:
Calories: 143
Fat: 0.4 g
Saturated Fat: 0.1 g
Calories from Fat: 2.6%
Cholesterol: 0 mg
Protein: 3.3 g
Carbohydrates: 32.3 g
Sugar: 1.2 g
Fiber: 3.3 g
Sodium: 312 mg
Calcium: 38 mg
Iron: 0.7 mg
Vitamin C: 12.3 mg
Beta Carotene: 3 mcg
Vitamin E: 0.2 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

 



 

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