Think you hate brussels sprouts? Guess again. These baby cabbages are nuggets of health: high in vitamin K and C and a superfood in cancer prevention.
It seems they are also making a comeback. Scanning restaurant menus as of late, I have noticed quite a few of our favorite places featuring Brussels Sprout specials. It also seems that every time I see brussels sprouts on a menu I also see the words bacon and/or pancetta.
WHY? Green vegetables don’t have to be coated in bacon fat to be delicious, and this recipe proves it. If you love that smoked meat flavor try smoked paprika instead. Rich and complex with smokey overtones, this is everything that bacon wishes it was. If you’re looking for a beefed up vegetable dish minus the cholesterol and saturated fat, then try my version.
If you haven’t tried the sprouts since your toddler days, I suggest you try them again. Not only will you add a new superfood veggie to your repertoire, but you’ll also earn cool points impressing your friends. Even my used-to-hate all vegetables sweetie loves them and that’s saying a lot.
Bacon-Less Brussels Sprouts
1 lb. brussels sprouts, quartered
1/2 onion, thinly sliced into 1/2 moons
1/2 tsp. smoked paprika
1/8 tsp. cayenne pepper
1 tbsp. neutral oil
Heat 1 tbsp. oil on medium-high heat. Add onions and cook for 10 minutes until golden brown. If onions stick, add 1 tbsp. of water to the pan.
Add brussels sprouts and cook for 10 minutes until tender. If the brussels sprouts stick to the pan, add a bit of water to release them. Add the cayenne pepper, smoked paprika, and fresh cracked pepper and salt.
Per serving (4): 85 calories, 4g fat, 12g CHO, 5g fiber, 4g protein
Then eat! Seriously, this is one of my favorite side dishes. Some nights I make an entire batch for dinner. Nothing is better than knowing you are filling your body with delicious, cancer-fighting foods.
Welcome to 2011! If your looking to incorporate more plants into your diet, here are two easy green recipes. If weight loss is your goal in the new year, try eating more filling foods like vegetables, fruits, beans, and whole grains. Swapping these foods for more processed foods will increase your intake of vitamins,minerals and fiber and likely lead to weight loss.
If you have made the same resolutions year after year, ask yourself what’s really stopping you from making changes? Trying to make a big switch overnight might not be the best solution. Smaller, more realistic goals won’t set you up for failure. It also helps to understand how much time you’re willing to dedicate to your new goals. Health should be a top priority. Make the most of your day by taking walks around your workplace during breaks and lunch or making larger meals on the weekends to eat during the weekday. Money doesn’t have to deter you from eating healthy. Dried beans, lentils, and frozen vegetables are some of the cheapest items in the grocery store! Cut back on meat, dairy, and cheese and add more fresh, in season vegetables. Not only is this better for your health, but dairy and meat tend to be the highest cost items. Now, onto the recipes.
Italian Bok Choy
2 shallots, sliced thin
1 large head bok choy, or several baby bok choy
1 tbsp. olive oil
1/4 tsp. salt
1 large pinch red pepper flakes
1 lemon, zested and juiced
In a medium-hot skillet, add the oil to the pan and allow to warm up. Add the shallots, salt and saute’ for 5-8 minutes. While the shallots are cooking, prep the bok choy. Make sure to clean it well as dirt and bugs can hide in the base of the head. If using a large head, remove the bottom steam, clean the leaves and stack upon one another. Slice into thin strips so it resembles spaghetti.
Add the bok choy to the pan and stir for 3-4 minutes until just wilted. Add the lemon juice, red pepper flakes and optional salt/pepper. Toss to combine and serve.
Everyone loves Brussels Sprouts
The secret to this dish is slicing the sprouts very small so they are almost shredded. I have made this dish several times this fall and even people who claim to hate the vegetable enjoy this dish. I use a food processor for faster prep.
1 1/2 lb. Brussels sprouts, trimmed (cut the large bulb on the end off and place in a colander to rinse. As with bok choy, dirt can hide easily)
2 tbsp. olive oil
salt/pepper to season
Preheat the oven to 400 degrees F. Using a food processor/mandolin or by hand, slice the sprouts very thin until they are shredded. Toss with 2 tbsp. olive oil and a bit of salt and pepper. Place sprouts on a roasting pan and cook in the oven for 30-40 minutes until crisp and cooked through.
Seriously, that’s IT. You can also cook them in a dutch oven or skillet pan for a faster meal.