Brussels sprouts are one of the most hated foods out there. In all our years of experience as RD’s, it has come up as the absolute top food that our clients avoid. Why? Well, they do have a strong flavor and the house really gets smelly when you cook them. Also, memories may go back to childhood when the sprouts may have simply been boiled and placed in front of you with instructions to finish them before you could leave the table.
Our suggestion– try them again. Erase those bad memories and approach them with a beginner’s mind. They are incredibly good for you—high in Vitamins A & C, folic acid and fiber. Also, they are cruciferous vegetables. Cruciferous is a Latin word meaning “cross-bearing" from the shape of their flowers, whose four petals resemble a cross. (Cool!) Curciferous vegetables include cauliflower, cabbage, bok choy and broccoli. Research indicates that these vegetables have anti-cancer properties.
Here is a simple, delicious recipe that we prepared for the first time this week & served to the HELP PD (Prevent Diabetes) study group. They all raved over them-some members had never even tasted them before. Our kids really liked them as well-their plates were empty! Let us know what you think of this recipe. Happy Thanksgiving to you all!
It’s Your Health. It’s Your Life. Make That Change!
~ Angie & John
Brussels Sprouts with Balsamic Vinegar Sauce
- Preparation time: 10 minutes
- Serves: 6
Ingredients:
· 1-1/2 pounds fresh Brussels sprouts
· 2 cloves garlic, peeled and sliced
· 1 medium yellow onion, peeled & sliced
· 2 tablespoons olive oil
· 1/4 cup balsamic vinegar
· dash salt
· 1 teaspoon freshly ground black pepper
· 2 tablespoons tub margarine
Directions:
· Trim off the stems and remove any limp leaves from the sprouts
· Blanch sprouts in boiling water w/top for 5 minutes
· Drain and rinse under cold water to stop cooking
· Heat a large frying pan and add the olive oil, garlic and onion
· Sauté until the onion becomes tender
· Add the blanched & drained sprouts.
· Sauté a few minutes until the sprouts are cooked to your liking
· Add the vinegar and toss so that all the sprouts are coated
· Add the tub margarine, salt and pepper and toss together
Nutrition Facts per Serving:
Calories: 136
Fat: 8 gm
Saturated Fat: 1 gm
Carbohydrate: 13 gm
Protein: 4 gm
Fiber: 5 gm
Sodium: 109 mg
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