Shredded Balsamic Sprouts

Shredded Balsamic Brussels Sprouts

Okay, I promise after this I will post something about a food that is not in the cruciferous veggie family – but why not try one more recipe involving a member of this nutritious family?! These shredded sprouts take less than 15 minutes to prepare and are a sweet and tangy way to enjoy this vegetable. Also, onions, with their sulfur-containing compounds, boast some impressive health benefits as well and, paired with the sprouts and the balsamic, make for a tasty side dish that can be enjoyed hot or cold!

IMG_0885

Ingredients (serves 4)

3 C shredded Brussels sprouts (you can look for bags of shredded sprouts at your grocery store – I like Trader Joe’s! Or, if you prefer, you can cut your own sprouts!)

1/2 large yellow onion

1.5 Tbsp olive oil

1/4 C balsamic vinegar

1/8 C water

1/8 tsp garlic powder

dash salt

dash ground black pepper

ready to add the balsamic vinegar, water and spices!

ready to add the balsamic vinegar, water and spices!

Directions:

1. Warm olive oil over medium heat in large saucepan.

2. Chop onion. Add onion to olive oil. Cook approximately 5 minutes, stirring occasionally.

3. Add shredded Brussels sprouts to onion and olive oil. Cook approximately 5 minutes, stirring occasionally.

4. Add water, balsamic vinegar, garlic powder, salt and pepper to Brussels sprouts. Cover and cook 5-7 minutes, until liquid has mostly been absorbed.

5. Remove from saucepan – if there is a large amount of excess liquid then drain. Enjoy hot, or cold the next day!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 91 calories, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 2 g, Sodium 60 mg, Calcium 31 mg

 

Advertisements

Some Sweet Sprouts

Brussels Sprouts with Walnuts and Pomegranate Arils

IMG_0728

In case you couldn’t tell, I’m on a cruciferous veggie kick. I try to eat seasonally when possible and cruciferous vegetables can grow throughout the cool, winter months. Also, cruciferous veggies offer a ton of health benefits and some studies suggest that increased intake of these veggies may be associated with a reduced risk of developing certain cancers.This sweet side dish is like wellness in a bowl – ¬†walnuts are rich in omega 3 fatty acids, which reduce inflammation, and pomegranate arils are rich in antioxidants. Make sure you make extra – you’ll want the leftovers the next day!

Ingredients (serves 2)

2 C raw Brussels sprouts (I like to use Brussels sprouts that are on the smaller side)

1/4 C chopped walnuts, unsalted

1/2 C pomegranate arils

1 Tbsp olive oil

Dash salt

Dash ground black pepper

Directions:

1. Preheat oven to 400 degrees Fahrenheit.

ready to go in the oven!

ready to go in the oven!

2. Wash Brussels sprouts and dry thoroughly with paper towel. Cut the Brussels sprouts in halves or quarters, depending on the size of the Brussels sprouts.

3. Place Brussels sprouts on baking pan or in casserole dish. Drizzle olive oil over Brussels sprouts and season with salt and pepper.

4. Bake Brussels sprouts in oven for 10-15 minutes, stirring occasionally. After 10 minutes, remove Brussels sprouts from oven and add walnuts. Stir Brussels sprouts and walnuts together and place back in oven. Bake another 10 minutes-15 minutes, until Brussels sprouts are slightly crispy on the outside. Stir occasionally.

5. Remove Brussels sprouts from oven and add pomegranate arils. Mix all ingredients together and place back in oven. Bake another 5 minutes. Remove from oven and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 239 calories, Total Fat 18 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 18 g, Fiber 7 g, Protein 6 g, Sodium 101 mg, Calcium 52 mg

yum!

yum!