Tempt tastebuds with vitamin C-packed Brussels sprouts bowl
By Mercedes Kay Gold, CNP, CPT
Brussels sprouts are a bounty of body-boosting benefits. Fast facts my friends. Brussels sprouts get their name from the capital of Belgium, where they first grew in the 16th century. This pint-sized power-packed produce belongs to the cruciferous family and closely related to broccoli, kale, collard greens, and broccoli.
Brussels sprouts are often placed in the yuck column, but prepared right, you just may fall in love with their sweet nutty flavor. The key is not overcooking and unleashing the sulfur-like smell that brings back childhood dinner time drama.
Brussels sprouts are a fan favorite of the health conscious thanks to their off-the-chart vitamin C content. Fruit is a fan favorite for C but yes, veggies are stocked with immunity love, too. The folate is fabulous, and key to helping tissues grow and cells work. Folate works in synergy with B12 and C, crucial for creating new proteins and forming new red blood cells. K is another reason to fall in love with the little green ball of benefits. K helps blood clot and may protect against bone loss. Cruciferous veggies are a magical link to managing blood sugar.
Gorgeous green color highlights their chlorophyll content, and evidence suggests a link to cancer protection.
Brussels sprouts are a staple in low carb diets with 11 grams of carbs and 4 grams of fiber, translating into just 7 grams of carbs in a one cup serving. Fiber is gut goodness and feeds friendly bacteria. Protein, yes, 4 grams in a cup.
Veggies are vital and it’s time to tempt taste buds with Brussels sprouts.
Brussels sprouts bowl
Ingredients:
- 454 g bag of Brussels sprouts
- ¼ cup tallow, olive or avocado oil
- ¼ cup maple syrup plus 2 tbsp
- ½ cup pecans
- ¼ cup maple syrup
- ¼ cup dried cranberries
- ¼ cup raw pumpkin seeds
- 100 grams of feta cheese
- Salt and pepper to taste
Directions:
Preheat oven to 375 degrees F.
- Wash and cut Brussels sprouts in half. Place in bowl and toss with olive or avocado oil. If using tallow (my personal favorite) cut into squares and combine. Now coat with maple syrup. Sprinkle with salt and pepper.
- Lay the Brussels sprouts on a baking sheet in a single layer spread out evenly.
- Roast until tender.
- Toast pecans and pumpkin seeds at low heat in 2 tbsp maple syrup until lightly golden brown.
- Place Brussels sprouts in serving bowl and sprinkle with pecans.
- Crumble feta on top.
- Sprinkle with dried cranberries.
This Brussels sprout recipe is nutrient dense, delicious and lovely side to chicken and beef. For plant-based lovers, it’s amazing combined with roasted and mashed squash and placed back into the squash prior to serving. Swap feta or a plant-based feta or load up on pumpkin seeds and dried fruit.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
