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Brussels Sprouts

Brussels sprouts have long been touted as one of the “most-hated” vegetables. However if we just assume we won’t like them or if we refuse to try new recipes, we may be missing out on a delicious nutrition powerhouse!  The cooking method of Brussels sprouts can make a big difference.  Boiling and overcooking tends to bring out a strong odor and flavor, compared to more modern recipes that utilize methods such as roasting, shredding, steaming, stir-frying, air-frying and even grilling which brings out and intensifies the natural sweetness of the Brussels sprouts.  Brussels sprouts add a big nutritional bang for the low calories they contribute.  They are a great source of vitamins C, K, A, B6 and folic acid as well as fiber and minerals including iron, manganese, choline, copper, potassium and phosphorus.  Try 1 or all 3 of these Brussels sprouts recipe, and you may be surprised to find that you love them!

Cooking with Brussels Sprouts

Roasted Brussels Sprouts

Makes 4 servings, prep time 25 minutes

Ingredients:

  • 1 lb. Brussels sprouts                     
  • 1 Tbsp. extra virgin olive oil                         
  • ½ Tbsp. Balsamic vinegar
  • ½ tsp. salt                                           
  • ½ tsp black pepper

Directions:

  1. Heat oven to 375F.   Line or coat baking sheet with olive oil or cooking spray.
  2. Clean and cut stems and halve sprouts.
  3. Spread sprouts on baking sheet then evenly coat with oil, vinegar, salt and pepper.
  4. Bake for 20 minutes or until outsides are crisp and insides are tender.

Nutritional facts per serving:  Calories 81.3, Fat 3.9g, Carbs 10.8g, Protein 3.9g, Sugar 2.5g

 

Brussels Sprouts and Quinoa Winter Mix

Makes 6 servings, prep time 1 hour

Ingredients:

  • 1 lb. Brussels sprouts
  • 3 cups butternut squash, cubed
  • 3 cups fresh spinach
  • 2/3 cup dry quinoa  
  • ½ cup pomegranate seeds 
  • ½ cup chopped pecans
  • ¼ cup fresh orange juice
  • 2 Tbsp. Balsamic vinegar     
  • 1 Tbsp. hemp seeds
  • ½ tsp salt
  • ½ tsp pepper

Directions:

  1. Heat oven to 375F.  Grease baking sheet with extra virgin olive oil or line with parchment paper, placing sprouts on one side and the squash on the other.
  2. Bake for 25 minutes.  Remove sprouts and place in large bowl.  Continue baking squash for additional 15 more minutes.
  3. While vegetables are roasting, rinse quinoa in a small strainer.  Heat a saucepan over medium heat.  Cook quinoa for 2 minutes until lightly toasted.  Add 1 1/3 cup water and turn heat to high.  Once boiling, cover and cook for 15minutes or until quinoa is fluffy.
  4. In a small bowl whisk together orange juice, vinegar, hemp seeds, salt and pepper.
  5. In the large bowl with sprouts and squash, add the quinoa, spinach, pomegranate seeds and pecans, then mix in the dressing from the small bowl.

Nutrition Facts per serving:  Calories 250, Fat 9.7g, Carbs 37g, Protein 9g, Sugar 7g

 

Brussels Sprouts, Kale and Almond Salad

Makes 4 servings, Prep time 20 minutes

Ingredients:

  • 1 lb. Brussels sprouts
  • 4 cups kale, shredded 
  • ½ cup sliced almonds
  • 1 Tbsp. minced shallots
  • 2 Tbsp. spicy mustard 
  • ¼ cup olive oil
  • ¼ cup lemon juice
  • 1 ½ tsp lemon zest
  • 2 tsp. honey
  • Salt & pepper to taste

Directions:

  1. In a small bowl, whisk together shallots, mustard, juice, zest and honey.  Gradually drizzle in the olive oil while whisking the other ingredients.  Add salt and pepper as needed.
  2. Finely cut or shred the sprouts and kale into a large bowl, discarding the stems from the sprouts and kale, if desired.
  3. Toss vegetables with dressing, almonds and serve!

Nutrition Facts per serving: Calories 198, Fat 8.4g, Carbs 23g, Protein 9.5g, Sugar 8.5g

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian



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