Hey guys, Happy December! Can you believe it ‘s the last month of 2017! Usually I start to see more interest in “eating healthier” from friends and family around the approaching New Year. One of the first things I always recommend is, wait for it, … veggies! In particular GREENS. Finding ways to add more greens can be easy once you start to bring your attention to it. Today, I’m sharing an antioxidant rich recipe for Brussels sprouts with Pomegranate seeds that will make squeezing in extra greens a breeze. Shall we?
Brussels sprouts are super cute bundles of nutrients. They have a delicious bitter flavor that pairs well with an acid like apple cider vinegar and something sweet like maple syrup. See where I’m going? Bonus they keep well and re-heat well. Brussels Sprouts are part of the cruciferous vegetable family along with broccoli, cauliflower and cabbage. They are rich in vitamin C, vitamin K, fiber, folate, potassium and omega-3 fatty acids. And there season is runs quite long, starting in autumn and finishing in early spring.
Nutrient Content: Daily Recommended Intake %
- 1 Cup Cooked
- Vitamin K 243%
- Vitamin C 129%
- Folate 23%
- Manganese 18%
- Fiber 16%
Brussels Sprouts support our body’s natural detoxification process with compounds called glucosinolates, which when metabolized yield the active detoxification substances, isothiocyanate. Brussels also contain Sulfur another substance required for detoxification process and they are high in vitamin K, a key nutrient in inflammatory responses. Along with there high antioxidant they work to ward off free radicals that can cause cancer.
How to prepare them:
- Sautéed
- Roasted
- Raw
- Steamed
Roasting and sauté are better cooking methods for nutrient retention. Boiling can result in a considerable amount of water-soluble vitamin loss. Since Brussels are so high in water soluble vitamin C it is best to roast and sauté in a good quality oil for better absorption of fat soluble vitamin K.
If you notice an overly pungent sulfur smell while cooking, you might have over cooked them. Cook just until bright green and tender but not too soft.
This Brussels Sprouts with Pomegranate seed is a nutrient rich combination full of antioxidants. The perfect side for holiday gatherings or just for everyday. Make ahead and greens ready when you NEED them.
Cooking healthy is actually really simple. Probably the hardest part about preparing your own foods is starting. Dive in! You’ll see how easy it is to make delicious foods in your own kitchen. Also it should feel super enjoyable and gratifying, if it doesn’t your doing it wrong. Put on some music, dance, sing, and have fun with it! Soon enough you will find your rhythm.
Hope your weekend is full of happiness, love and greens.
If you make let me see #sidebarnutrition
Xo
J
- 2 lbs. Brussel Sprouts washed, trimmed, halved
- 1/2 cup pomegranate seeds
- 2 Tbsp. Olive Oil
- 2 Tbsp. Maple Syrup
- 1 Tbsp. Apple Cider Vinegar
- 1/4 teaspoon cinnamon
- pinch of salt and pepper
- Preheat oven 375.
- Toss prepped (washed, trimmed, cut)
- Combine all ingredients in a large bowl except for pomegrante seeds.
- Add brussels to mixture and toss to coat.
- Line baking sheet with parchment paper and spread brussels out evenly across sheet
- Roast for 20 minutes until golden brown
- Add pomegranate seeds** and toss.
- Serve and enjoy!
- **If you plan on saving some sprouts for later, add seeds to it as you go. Pomegranates are best raw.
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