Learning to eat food that is in season helps you to eat fresher, more nutritious foods. So what’s in season, you ask? This week, brussels sprouts.
Brussels sprouts are part of the cruciferous vegetable family. Cruciferous vegetables provide your body with powerful health benefits. It is important to include options from this crisp and crunchy family of vegetables two to three times per week to reap the benefits they offer.
Brussels sprouts, closely related to broccoli and cabbage, provide a range of health benefits. They are low in fat, high in fiber, and provide special nutrients that support the body’s detoxification, antioxidant and anti-inflammatory systems. This is good news for fighting and preventing cancer. Brussels sprouts work their magic of cancer prevention especially with bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.
Brussels sprouts are a source of many vitamins, including vitamins C, E, and A. The antioxidants manganese, quercitin, and caffeic acid are also found in this mighty little vegetable. These antioxidants provide important support to the body’s detoxification system. Brussels sprouts also are a great source of vitamin K—an valuable anti-inflammatory vitamin.
This power packing cruciferous veggie also holds it own in the omega-3 fatty acid department. Omega-3’s, although not often found in vegetables are also major players when it comes to anti-inflammatory needs.
While the healthiest way to eat brussels sprouts is when they are steamed, you can also roast them or eat them raw.
Make sure to get your fill of cruciferous vegetables and choose food that is in season to get the most nutrients out of each meal time.
Quinoa with Roasted Brussels Sprouts, Leeks and Slivered Almonds
- 1 cup quinoa
- 2 cups water
- Sea salt, to taste
Add the quinoa and water to a pot (or do it my way- in a rice cooker- here's how) and season with sea salt, to taste. Cover, bring to a boil, and cook the quinoa until all the water is absorbed and the quinoa can be fluffed with a fork.
Roasted Brussels Sprouts
- 1 leek, washed, trimmed, sliced
- 1 lb. Brussels sprouts, washed, trimmed, halved (or quartered, if large)
- 1/4 cup slivered blanched almonds
- 1/4 cup plump golden raisins, packed
- 4 tablespoons olive oil
- 2 tablespoons golden balsamic vinegar
- Sea salt, to taste
- 1-2 garlic cloves, minced
- 2 teaspoons dried dill
- 2 tablespoons fresh Italian parsley, chopped
- Sea salt and ground pepper, to taste
Preheat the oven to 400 degrees F. In a roasting pan, combine ingredients listed above. Toss the prepared leek, Brussels sprouts, almonds, and golden raisins in the olive oil. Sprinkle with golden balsamic vinegar. Season with sea salt, minced garlic and dill; and toss to coat. Roast for roughly 20 to 25 minutes, stirring at least once, until the Brussels sprouts are tender, and browned a bit.
Remove the pan from the oven. Add in the fluffed cooked quinoa and chopped parsley. Drizzle with extra virgin olive oil, to taste. Add sea salt and ground pepper, to taste. Gently toss to combine the roasted Brussels sprouts and hot cooked quinoa.
Serve immediately. Cook time: 1 hour. Yield: Serves 4