It’s no secret that holiday side dishes and main courses are loaded with unhealthy fats, sodium, sugar, and calories. To put it in perspective, a single one-cup serving of traditional scalloped potatoes contains the following nutrition:

• Calories: 227
• Total fat: 10.5 grams (g)
• Saturated fat: 6.4 g
• Sodium: 835 milligrams (mg)
• Carbohydrates: 31.3 g
• Protein: 5.2 g

Needless to say, you will most likely eat more that a one-cup serving of scalloped potatoes because they are just that tasty. They are incredibly creamy, garlicky, and sensationally delicious, especially when made from scratch. Yes, from scratch! We don’t want to bother with that damn boxed stuff! Those are not real potatoes in that box and the contain too much sodium and preservatives. Instead, make this vegan scalloped potato dish, which will hook your taste buds after the first bite.

When it comes to choosing the type of potato for a scalloped potato dish, we recommend Russets or Yukon Golds. The starch content of these potatoes helps the cashew cream thicken during the cooking process, creating a wonderfully creamy sauce. Russet potatoes have the most starch, while Yukon Golds hold their shape a bit better during baking. Both are great choices, but whichever potato you decide to go with, make sure you use a mandolin slicer to cut them. This will make all the potato slices uniform in thickness, which creates an even texture during the cooking process. Please enjoy this vegan holiday recipe!

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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Finally, a potato side dish that does not have dairy! Potatoes are a staple ingredient in many kitchens around the world. There are Yukon gold potatoes, sweet potatoes, yams, Russet potatoes, red skin potatoes, and purple sweet potatoes. You can use potatoes in myriad ways, roasting them, boiling them for a mash, frying them, etc. We think, and although this recipe is a bit more tedious, that Hasselback potatoes are top tier. Do they contend with your favorite potato side dish? You’ll have to be the judge of that.

We love these Hasselbacks because they are visually exciting and taste incredible. Load them up with spices and feel free to add your own set of herbs to enhance the dish. As far as cooking goes, the process is very easy. You roast the potatoes in the oven at 400 degrees Fahrenheit for about 20 minutes and that’s that. The tedious element is how you cut the potatoes. The first thing you have to do is make sure that your knife is sharp. If your knife isn’t sharp, the preparation will be a lot more difficult. Once you have a sharp knife, take two wooden spoons and lay them flat on a cutting board.

One by one, place your potatoes between the handles of the spoons, ensuring that the potato is elevated about the cutting surface. Slice eighth-inch thick slices along each potato, making sure that you hit the spoon handles, not the cutting surface. Once your potatoes are successfully cut, toss them in a bowl with the olive oil and seasonings. Make sure you coat them liberally! Bake in the oven until soft (about 20 minutes) and then enjoy immediately.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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Being on a raw vegan diet does not mean that you have to completely give up all of your favorite foods. You can still enjoy tacos, burgers, wraps, and more, so long as you make raw vegan versions. For example, use romaine leaves in place of tortillas and use walnuts and other spices to create the taco “meat.” Do you love crispy sweet potato fries with a luxurious dipping sauce? Well, now you have this recipe, which is completely raw vegan and acceptable to eat while cleansing.

Sometimes, sweet potato fries do not taste great, or they taste good but then your body doesn’t agree with them. Perhaps you feel bloated after you eat a big serving of them, especially if they come with an aioli, which is a mayonnaise-based sauce. All the deep frying and saturated fat from the mayo also cancel out any health benefits that the sweet potatoes were going to provide. These dehydrated sweet potato fries, though, retain their nutrients, even though they aren’t as crispy as traditional fries. Additionally, there is no mayonnaise in the dipping sauce!

Sweet potatoes are naturally rich in vitamin C and vitamin A. Just one cup of baked sweet potato provides 213% of the recommended daily intake (RDI) of vitamin A! Sweet potatoes may also support gut health, as they contain antioxidants and soluble fiber. Eating fiber-rich foods can help soften your stool and make it easier to eliminate. The antioxidants in sweet potatoes have demonstrated an ability to promote the growth of healthy gut bacteria, which may reduce the risk of conditions like infectious diarrhea and irritable bowel syndrome.

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If you want to improve your diet, you should first take a look at the most unhealthy foods to eat. Once you identify these foods, you can learn how to replace them with healthier options. Viewing foods through a “good” or “bad” lens, though, can make decisions harder. If only it were that easy! People probably wouldn’t eat certain foods if they could just identify their level of health in an instant. 

The majority of the most addictive and unhealthy foods are tempting because they contain fat and carbs. They usually contain added sugars, salt, and other things that keep you coming back bite after bite. When it comes to the worst foods, though, it is better not to forbid things. Instead, dietitians encourage people to eat more of certain things and decrease or replace the consumption of unhealthy foods. Fruits, veggies, nuts, seeds, legumes, whole grains, and lean proteins provide you with nutrients that make you not want to eat the other unhealthy stuff. 

When you understand how different foods impact your health, you can make healthier, informed food choices. Continue reading to learn more about the worst foods to eat, along with suggestions for healthier alternatives. 

Sodas

These sparkling, sugary beverages are hard to resist, and they can be a hard habit to break. Sodas and other sugary beverages increase the risk of tooth decay, type 2 diabetes, weight gain, and obesity. Rather than encouraging the switch from regular soda to diet soda, it is best to reduce your overall intake. You can also swap soda for water, seltzer water, or tea. Ideally, increase your water intake as much as possible, but don’t use those flavor packets!

French Fries

More often than not, French fries are usually fried in unhealthy oils, especially at fast-food restaurants. They are liberally seasoned with salt and are rich in saturated fats and calories. If you regularly consume fried foods, you can increase the risk of heart disease, obesity, and other chronic health conditions. You can still enjoy potatoes or sweet potatoes in fry form, but consider baking them or cooking them in an air fryer. Use olive oil or avocado oil on the potatoes to get them crispy. 

Donuts

When someone in the office brings a box of donuts, it is very difficult to resist the temptation. Everyone loves a good donut! The problem is that donuts do not offer a lot from a health standpoint. Donuts are deep fried in refined and processed oils and usually contain high levels of sugar, bleached white flour, and trans fats. The high sugar content can lead to a blood sugar spike that ends in an even bigger crash. If you are craving baked goods, a homemade muffin or scone is a better option. By baking your own treat, you can use better ingredients, such as whole grain flour, avocado oil, and reduce the sugar content, or replace it with applesauce, maple syrup, or dates. 

Processed Meats

Bacon, hot dogs, and cold cuts like bologna, ham, and turkey are rich in sodium, calories, and other processed ingredients. Consuming a lot of these foods can increase the risk of high blood pressure and high cholesterol, two risk factors for heart disease. Research indicates that processed meat has a more significant impact on the risk of heart disease than unprocessed red meat or chicken. Processed meats also contain cancer-causing chemicals, due to levels of carcinogens. Try to opt for lean protein sources, such as grilled chicken, wild caught fish, tempeh, or tofu, instead of processed meats. Those alternatives provide better protein without the harmful additives. 

White Bread

Some people may express concern about how much bread they eat, and occasionally make attempts to cut it out of their diets. White bread is good to avoid if you can because it is usually made with refined flour, which has been stripped of its fiber and nutrients during processing. That’s why eating white bread can lead to rapid spikes in blood sugar, and it may even lead to weight gain, insulin resistance, and other metabolic issues. Whole grain and multigrain breads are good alternatives because they usually contain more fiber, vitamins, minerals, and help stabilize blood sugar. 

Fast Food Burgers

If you regularly eat hamburgers from fast food establishments, you will have a difficult time overcoming health hurdles. These burgers are rich in saturated fat, salt, and added sugars. Over time, all of those ingredients can increase the risk of diabetes, cardiovascular disease, and obesity. If you want to enjoy a burger, swap out regularly ground beef for ground turkey or use wild caught fish. Avoid fast food altogether and don’t think that vegan meats or certain veggie patties are healthier. They are also rich in processed ingredients and sodium. 

Chips

How addictive and amazing are potato chips? Well, potato chips are empty calories because they lack sufficient nutritional value. Chips are rich in fat and low in protein and fiber. Instead of snacking on potato chips, opt for snacks with higher nutritional values, such as roasted chickpeas, nuts and seeds, or seaweed crisps. There are more snack options than bags of potato chips. 

Alcohol

Alcohol is a tricky one because a lot of people can overdo it. Avoiding alcohol is also a constant struggle for people with addiction issues. Alcohol, much like potato chips, is empty calories and excessive alcohol intake can increase the risk of high blood pressure, heart disease, cognitive decline, and stroke. Mocktails, sparkling water, or freshly made juices are healthier options for your body, not just your liver and pancreas.

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Most people have seen the dark side, that is, the inevitable, lethargic, and sick feeling of a hangover that results from too much drinking. The older you get, the fewer drinks it takes to cause a hangover. You don’t simply bounce back like you did when you were in your 20s. They can hinder your daily activities and lead to symptoms that include stomach pain, nausea, light sensitivity, irritability, headache, thirst, anxiety, and even vertigo. 

Hangover symptoms peak when the body’s blood alcohol concentration (BAC) returns to zero. These symptoms can last for a couple hours, a full day, or even longer. There is no cure for a hangover, but certain foods and beverages can help ease symptoms and help you feel better. This article aims to highlight the best foods and beverages to consume to ease your hangover. We won’t cover this in the following list, but water is a necessity to bring you back to life. Alcohol dehydrates the body, so rehydrating with water and electrolytes can help revive you and reduce the severity of hangover symptoms. 

Coconut Water

Yes, we just mentioned drinking water, but drinking electrolyte-rich beverages is equally important to your recovery. Coconut water contains potassium, sodium, magnesium, and phosphorus, all of which are electrolyte. Although there are no studies that indicate the direct effects of coconut water on hangovers, some research suggests that coconut water can help restore fluids lost due to illness or exercise. Drinking coconut water may help replenish electrolytes and increase hydration during a hangover. Replacing electrolytes will not get rid of the hangover, though. 

Bananas

One cup of sliced bananas contains 537 milligrams (mg) of potassium. As previously mentioned, potassium is a valuable electrolyte, and it can also help keep blood pressure levels in check. Eating a banana may help reduce hangover symptoms by replenishing electrolyte levels, although this is not scientifically backed. 

Asparagus

The flavonoids in asparagus may enhance the activity of enzymes in the body that work to break down alcohol. Research suggests that certain compounds in asparagus also work to protect the liver from the toxic effects of alcohol and other harmful substances. 

Legumes

Lentils, beans, and other legumes are rich in zinc, a mineral that can effectively metabolize alcohol. According to research, zinc helps the body metabolize alcohol more quickly, and consuming zinc-rich foods help make hangover symptoms less severe. Click here to learn about more plant-based sources of zinc. 

Mango

In studies on mice, mango was able to effectively reduce blood alcohol levels and increase alcohol metabolism. Does this translate to humans? Unfortunately, there isn’t research on how mango’s ability to do this in humans. Researchers believe that mango’s metabolites, such as fructose, may help stimulate alcohol metabolism in the body. 

Sweet Potatoes

Sweet potatoes contain a lot of vitamin A, which is known for its antioxidant and anti-inflammatory properties. According to nutritional data, one five-inch sweet potato contains 922 micrograms (mcg) RAE (retinol activity equivalents) of vitamin A. Because hangover symptoms are largely related to inflammation, consuming foods with anti-inflammatory properties may help. Consume sweet potatoes, turmeric, ginger, and other anti-inflammatory foods to right the ship!

Ginger

Ginger is great for both soothing an upset stomach and sore throat. Since alcohol can cause an upset stomach, adding it to your food may help reduce the severity of hangover symptoms, such as nausea or stomach pain. Ginger goes great in smoothies, in stir-fries, or even sliced and added to sparkling water. Studies show that the antioxidant properties in ginger help protect against lung, liver, and kidney changes caused by alcohol consumption.

Korean Pear Juice

It should be noted that this is on the list only because the effects were backed by a small study. Study authors noted that Korean pear juice significantly reduced the severity of hangover symptoms and helped lower blood alcohol levels. The juice improved symptoms such as memory impairment, light and sound sensitivity, and the difficulty concentrating.

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You have to love a sheet pan meal or side dish. Much like a one pot meal, a sheet pan meal is convenient, easy, and doesn’t require many dishes. No need for separate pots and pans! Ain’t nobody got time to do all of those dishes! So…we are pulling off this trusty side dish that requires minimal prep time and very few dishes. Unsurprisingly, it tastes pretty amazing straight off the pan!

This side dish features tender roasted baby potatoes, a flavorful and zesty lemon dressing, and soft asparagus that have a slight crunch. The addition of fresh lemon wedges on the sheet pan helps impart more lemon flavor into the potatoes and asparagus. It’s a great entree or side dish for anyone following a vegan or vegetarian diet. Should you want to add different vegetables to this pan, you can do so, but make sure not to overcrowd the pan. If you find that your pan is too crowded, divide the vegetable mixture across two separate sheet pans.

The only thing to keep in mind with this recipe is that you may want to cut the vegetables so that they are uniform in size. If the baby potatoes are small enough, you may want to halve or quarter them so they cook evenly with the asparagus. Otherwise, you can boil the baby potatoes for about five minutes before baking them. Cutting them into smaller pieces means no boiling and fewer dishes for you to wash. Choose wisely and enjoy the recipe!

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