Jan 27

Jan 27 Veggie Highlight: Brussels Sprouts

Rather than fretting over the endless foods we should stay away from, I prefer to focus on foods that nourish us. Our bodies require a combination of macro and micronutrients in order to preform properly. Fruits and vegetables are perfect for adding bulk to a meal without all the unwanted calories.

We have more responsibility for the outcome of our health than we take credit for. Those with poor diets often face health issues. You don’t have to be doomed to your family’s “unlucky” genes. One reason family members are prone to the same illnesses generation after generation is because they have the same unhealthy diets. Does high blood pressure run in your family? Consider what’s on your plate and create a plan for improvement.

Brussels Sprouts are low in calories and packed with fiber, protein, vitamins and minerals, specifically potassium and Vitamin C. They’re a leafy green vegetable and member of the cabbage family, best consumed in spring, fall and winter seasons. Seasonal produce provides higher nutritional value and a longer shelf life than when they’re not in their prime. If you have a preconceived notion that any one food isn’t your jam, ask yourself if you’ve given them a fair shot recently. Trying something once five years ago doesn’t count. Taste buds change over time and using different flavors and cooking methods can change your opinion.

Cruciferous Vegetables

Arugula
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Collard Greens
Kale
Kohlrabi
Radishes
Rutabaga
Turnips
Watercress

Like other cruciferous vegetables, Brussels can be steamed in a covered skillet or microwave, or roasted in the oven. I personally prefer them oven roasted. For best results, cut them in fourths, toss in olive oil and seasonings of choice – sea salt, pepper, paprika, garlic powder, etc., and roast in a 350֯ oven for 35+ minutes or until crisp. For max crispiness, turn the oven to 400 or cook for longer.

Cook smarter. Lessen time spent in the kitchen by keeping recipes simple and cooking one-pot or one-pan meals. Rather than complicating things by using every kitchen appliance for one meal, use the same method for all items. Knowing Brussels sprouts take roughly 35-45 minutes in a 350֯ oven, think of other foods that cook in the same amount of time and pair them together. The first thing that comes to my mind is a baked potato. Great, what else? Chicken makes for a great addition to this hassle-free meal. I often keep frozen chicken breasts on hand which can be added to the pan at the same time. When thawed, chicken doesn’t take long to cook so add it to the pan in the last 20 minutes.

One Pan, 3-Ingredient Meal:

Chicken breasts, baked potato, Brussels sprouts

(dairy-free, gluten-free)

Preheat oven to 350 degrees
Cover a sheet pan with aluminum oil
Place the frozen chicken breasts on the pan along with chopped Brussels, and whole potatoes, poked with a fork.
Drizzle with oil/butter, lemon juice, herbs and spices of choice.
Bake 35+ minutes or until chicken and potatoes are thoroughly cooked.

Highlights: