By Charis G. Sonne, MFALP, RDN, Grace Cottage Hospital Inpatient Dietitian

The holiday season is upon us, traditionally a time of celebrating the year’s harvest. Vegetables sometimes get a bad rap, but, personally, I find vegetables to be the most interesting and versatile things to cook.

If you don’t like vegetables, maybe you’ve never had them made right. I hope the recipes shared below will introduce you to new favorite ways to eat veggies!

First, why eat vegetables? So many reasons! Vegetables are packed with vitamins and minerals that our bodies need for the complex chemical reactions that keep us alive and well. They support our immune systems (Vitamin C in peppers), our eyesight (Vitamin A in carrots), and bone health (Vitamin K in leafy greens), for just a few highlights.

They also have fiber, which is essential for quick and easy trips to the bathroom. Fiber is the plant matter our guts cannot digest, providing bulk to our stools, attracting water to soften them, feeding healthy gut bacteria, binding cholesterol for excretion instead of absorption, helping stabilize blood sugar, and preventing constipation.

Maybe over the holidays you’re more interested in eating delicious food than nutritious food. You can do both!

There are many ways to prepare vegetables well, and there are some great cookbooks about vegetables. My favorite cookbook of all time is Salt, Fat, Acid, Heat by Samin Nosrat. She writes about all food groups, including numerous formulas for celebrating vegetables and amplifying their flavors with simple recipes. The cookbook is available at Brooks Memorial Library. And, if you need some kitchen equipment, don’t forget about Brooks Memorial’s “Library of Things,” where you can borrow items that would require an investment of space and money!

Below are a few of my favorite ways to eat my vegetables, holiday season and otherwise.

Meat & Greens-Balls

Meatballs (and meatloaf) are excellent carriers for those dark leafy greens! I use a 1:2 ratio for greens:meat, for example 1 pound kale or chard per 2 pounds ground beef, pork, chicken, turkey, or venison. Remove the stems and slice the leaves into thin strips. Heat a cooking oil (olive or avocado work well) in a sauté pan. Sauté chopped onions and garlic until fragrant, then add the greens. Cover and cook for about 5 minutes, until the greens have softened. Remove the lid and cook 8-10 more minutes until they are very tender. Remove from heat and cool. Mix into to your favorite meatball or meatloaf recipe! Trust me. (inspired by American Farm to Table by Mario Batali and Jim Webster)

Whole Roasted Cauliflower

Need a vegetarian main dish or a new vegetable side dish? Look no further! The first time my mom made this recipe, my family was hooked. New family favorite, no lies.

Take a whole head of cauliflower, remove the outer leaves and trim the stem so it doesn’t stick out. Place the cauliflower in a Dutch oven or roasting dish with a lid that can cover it tightly. Combine ¼ cup extra virgin olive oil, 2 tablespoons Dijon mustard, 2 tablespoons apple cider vinegar, 1 tablespoon dried oregano, and 1 teaspoon each chives, garlic powder, onion powder, and salt in a liquid measuring cup. Add ground black pepper and chili pepper flakes as desired. Mix well. Pour over the cauliflower and rub it into all the nooks and crannies. Bake at 400 degrees F for 35 minutes, until tender. Remove the lid and broil for 5 minutes for a crispy golden finish. Enjoy! (from thehealthyfoodie.com)

Chocolate Zucchini Cake

Zucchini makes this cake so rich and moist, it’s been a favorite since my childhood. If you’re a gardener with a prolific zucchini plant, freezing shredded zucchini is the best way to prep yourself for future zucchini cakes!

Ingredients

• ½ cup butter, softened
• ½ cup vegetable oil
• 2 cups sugar
• 4 eggs
• 1 ½ teaspoons vanilla
• 2 ½ cups flour
• 1/3 cup cocoa powder
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon salt
• ¾ cup buttermilk
• 2 cups grated zucchini (thawed, drained, and squeezed to remove moisture if frozen)
• ¾ cup chocolate chips

Directions

• Grease a bundt pan with butter or cooking spray, getting all the crevices. Add a few spoonfuls of flour to the pan and shake to coat the greased surface. Dump out extra flour.
• Preheat oven to 350 degrees F.
• Grab a large mixing bowl and combine softened butter, oil, sugar, and eggs. Beat together with an electric mixer at medium-high speed for a few minutes until light and airy.
• Add vanilla and blend briefly.
• Mix dry ingredients in another bowl.
• Stir 1/3 of dry ingredients into wet, creamed mixture until evenly blended. Add ½ of buttermilk and stir until blended. Continue mixing in this manner, alternating wet and dry ingredients and buttermilk.
• Use a rubber spatula to fold in grated zucchini.
• Add chocolate chips and mix briefly to incorporate.
• Add batter to bundt pan.
• Bake for 50-55 minutes.
• Remove from oven and set on a cooling rack for 20 minutes.
• Use a knife to loosen the cake from the pan and invert it onto a large plate, gently removing the bundt pan (this part can be tricky…). Let cool thoroughly.

Happy holidays! I hope you eat well, and don’t avoid your veggies!