Harvest side dishes to brighten your table

While turkey may be the star of many fall and winter holiday meals, more and more people are leaning into plant-based side dishes to balance the excess calories, fats and processed foods on traditional menus this time of year.

"It's important to be mindful of portion sizes and calories over the holidays to prevent getting derailed from your nutrition and weight-management goals," says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program.

Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health, takes holiday dining to the next level with three recipes sure to tantalize taste buds while keeping you on track with your health goals.

Mushroom and leek triangles with thyme and feta

These appetizers are sure to please any holiday crowd. Light, fluffy phyllo dough envelops a unique blend of mushrooms, leeks, garlic, herbs and feta cheese that serve up beneficial antioxidants in every bite.

Cremini mushrooms are high in B-vitamins, selenium and beta-glucans, which support immune function and may help regulate cholesterol and inflammation.

Leeks supply prebiotic fibers such as inulin that feed “good” gut bacteria, supporting digestion as well as metabolic health. Garlic adds allicin, a compound associated with antimicrobial and cardioprotective effects, while thyme and parsley contribute polyphenols that offer additional anti-inflammatory and antioxidant support.

Olive oil provides heart-healthy monounsaturated fats that are linked to improved lipid profiles and reduced cardiovascular risk.

Feta contributes protein and calcium while being lower in fat than many other cheeses. Using phyllo dough also lowers the overall fat content when compared to traditional savory pastries.

“Altogether, these triangles offer a flavorful, nutrient-rich appetizer that supplies fiber, antioxidants and healthy fats in a lighter format than many of the baked or fried pastries on holiday menus,” says Rankell.

Golden harvest pear salad

This seasonal salad offers a wide range of vitamins, minerals, fiber and beneficial plant compounds. Tender mixed greens provide vitamins A, C and K along with phytonutrients to support immune system and cardiovascular health.

Pears are a highly versatile fruit that complement a variety of ingredients. Their sweet subtle flavor pairs especially well with the nuts, cheese and dressing in this multifaceted salad. Pears also contribute soluble fiber, particularly pectin, which helps regulate digestion and support healthy cholesterol levels.

Fennel or celery adds a crisp counterpoint, not to mention added fiber and antioxidants. Fennel has a mild, slightly sweet anise or licorice flavor and is well known for aiding digestion and reducing bowel inflammation. It is also richer than celery in certain vitamins, particularly K and C. Red onion supplies quercetin, another flavonoid credited with anti-inflammatory and heart-protective effects.

Walnuts and pecans add a rich dose of omega-3 fatty acids to support cardiovascular health, reduce inflammation and improve lipid profiles. They also provide plant protein and antioxidants to support brain health.

Your choice of goat cheese, feta or gorgonzola adds a nuanced creaminess to the dish along with essential protein and calcium.

The olive oil–based dressing contributes monounsaturated fats known to lower LDL cholesterol and support overall heart health. Balsamic vinegar contains antimicrobial polyphenols and may help regulate post-meal blood sugar.

Even the Dijon mustard offers compounds found in mustard seeds, such as glucosinolates may offer mild anti-inflammatory and metabolic benefits. A touch of honey or maple syrup delivers natural sweetness without significantly boosting the dish’s glycemic level.

Even the combination of this salad’s ingredients is advantageous, enhancing nutrient absorption — especially fat-soluble vitamins in the greens — while keeping added sugars and saturated fats low.

“This salad is the perfect accompaniment to the richer fare we often see at the holidays,” says Rankell. “It offers a delicious combination of ingredients to support your metabolic well-being.”

Sriracha honey-glazed roasted root vegetables

The root vegetables in this unique recipe deliver a broad spectrum of nutrients while a sriracha honey glaze coats them with sweet and spicy notes balanced with a savory, umami flavor.

“Because root vegetables like beets, carrots, sweet potatoes, yams, parsnips, turnips, radishes and onions grow underground, they absorb a tremendous amount of nutrients from the soil,” says Rankell. “That makes them dietary powerhouses.”

Turnips are a cruciferous, lesser-known cousin — at least for some U.S. palates — to broccoli, cauliflower, cabbage, kale, Brussels sprouts, radishes and collard greens. Rich in vitamin C, folate and fiber, turnips aid our immune system and promote digestive health.

Carrots and sweet potatoes are rich in beta-carotene, a precursor to vitamin A that supports immune function, vision and skin health. Their potassium and fiber content aid heart and digestive health while helping to regulate blood-sugar levels.

When you roast root vegetables with extra-virgin olive oil, a heart-healthy monounsaturated fat, it not only enhances their natural sweetness and flavors but also boosts the absorption of fat-soluble nutrients.

“This colorful dish will really stand out — and that little dollop of spicy sweetness pairs surprisingly well with turkey,” Rankell notes. “You might even want to make extra glaze for guests who would like an extra kick to their holiday meal.”