Hannibal Regional Blog

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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


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


Thanksgiving foodYou may think of Thanksgiving Day as being all about the mashed potatoes, turkey dressing, noodles and rolls but don’t be afraid to add some pop to the table. Below are some great recipes that not only add color , texture, and a variety of flavors but they also add an abundance of nutrients, fiber, antioxidants and much more to help balance out your Thanksgiving meal. Give them a try, you may be surprised at how satisfying they are!

Roasted Sweet Potatoes and Brussel Sprouts

Ingredients:
1 lb. sweet potatoes, cut into 1 inch pieces
1 lb. brussels sprouts, ends trimmed and cut in half lengthwise
2 T olive oil, divided
1 T balsamic vinegar, divided
salt and fresh ground pepper to taste
1/3 cup freshly grated Parmesan or crumbled Feta cheese (optional)

Instructions:
Preheat oven to 450F. Spray an extra-large baking sheet with olive oil or non-stick spray.
Cut sweet potatoes into 1 inch chunks. Put the sweet potatoes into a bowl and toss with 1 tablespoon olive oil, 1.5 teaspoons balsamic vinegar, salt, and pepper. Spread sweet potatoes out on the baking sheet and roast for 20 minutes.
While the sweet potatoes are roasting, wash the brussels sprouts and spin dry or pat dry with paper towels. Trim the ends, then cut the brussels sprouts in half lengthwise. Toss the cut brussels sprouts with 1 tablespoon of olive oil, the other 1.5 teaspoons of balsamic vinegar, and a little salt and pepper.
When sweet potatoes have cooked for 20 minutes, remove the baking sheet and toss sweet potatoes with the brussels sprouts. Roast 15-20 minutes more, or until the sweet potatoes are cooked through and both vegetables are slightly browned.
Serve hot, sprinkle with the Parmesan or Feta cheese if desired.

Ultimate Thanksgiving Day Salad

Ingredients:
4 cups kale, stems removed, shredded
2 cups baby arugula
2 bulbs fennel, thinly sliced
1 cup unsweetened dried cranberries
1 red onion, thinly sliced
2 cups orange segments
1 cup toasted walnuts
1 cup chopped goat cheese crumbles

Dressing
⅔ cup red wine vinegar
⅓ cup extra virgin olive oil
Juice of 2 oranges
¼ cup unsweetened, 100% cranberry juice
1 pinch sea salt
1 garlic clove, minced
1 teaspoon dijon mustard

Instructions:
1. Make the dressing: Combine all ingredients in a jar and shake well – set aside, and stir well before serving.
2. Put kale in a large bowl with a pinch of salt. Rub between your (clean) hands to tenderize the kale.
3. Add arugula, fennel, and onion and toss to combine. Distribute between guests’ salad bowls (or transfer to a salad bowl).
4. Top with orange segments, goat cheese, and pecans. Serve with dressing on the side.

Tangy Cranberry Sauce

Ingredients (serves 10):
3 cups fresh cranberries
(1 12-oz bag)
2 apples, skin on, grated (I like gala or fuji)
10 pitted dried dates, finely diced (optional)
¼ cup dried cranberries
2 oranges, peeled
1-2 cups water
1 teaspoon vanilla extract
Instructions:
1. Add cranberries, apples, dried fruit and 1 cup of water to a large saucepan. Heat over low heat and let cook slowly, stirring occasionally – cranberries should pop.
2. In a blender, puree the oranges, then add to the mixture. Continue to cook on low for 10 minutes. If mixture gets too thick, add more water, a little at a time.
3. Taste for sweetness – if not sweet enough, add a little more dried fruit to the mix – raisins, cranberries, dates, cherries, and figs all work beautifully. Let cook until fruit is softened.
4. Remove from heat, stir in vanilla extract, and let cool before serving.

Reference: http://nucific.com/pdf/NucificFitLifeMonthlyNovemeber2016.pdf


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional