Roasted Brussels sprouts

Brussel's Sprouts

Check out this link to show you How to pick Brussels Sprouts at the store.

Quick Tip: Common mistake of cooking vegetables (especially Brussels Sprouts) is over cooking, watch vegetables closely and poke with fork until just barely tender and color is still vibrant.

Health Benefits

Lowfat, saturated fat free, very low sodium, cholesterol free, low calorie, good source of dietary fiber, high in vitamin C, good source of folate

Gourmet Recipe

Saute Brussels Sprouts

3 Tbsp olive oil

1 onion sliced thin

1 Tbsp onion powder

1 Tbsp garlic powder

1 Tbsp Italian blend herbs

1 tsp paprika

2 chicken bullion cubes

Cut ends off Brussels Sprouts and wash them. Steam for 7 minutes. Drain and set aside.

Heat a skillet to medium-high, Add olive oil. Add Onions and saute until carmelized. 

Add brussels sprouts, and remaining ingredients. Crush bouillon cubes to combine with seasonings. 

Saute until browned. Lower heat, cover and simmer until tender.  

Simple Recipe

I know I just posted baked Broccoli, but Brussels Sprouts are great in the oven too.

1 1/2 pounds Brussels Sprouts

3 Tbsp Olive oil

3/4 tsp Salt 

1/2 pepper 

Cut off ends of Brussels Sprouts and cut in half. Mix together with oil, salt and pepper. Spread on pan and bake @ 400 degrees for 35-40 minutes until crispy edges and tender with poked fork. 

If you're trying to watch salt intake for high blood pressure, substitute a seasoning blend (like Mrs. Dash) for the salt. 

How do you like to cook Brussel Sprouts?

Broccoli

Broccoli grows well in cool (but not freezing) temperatures. So depending on what region you live in, broccoli will be in season during the fall, winter or spring. Look for broccoli that is dark on top, firm, and is odorless. Avoid broccoli that smells, or that has started to show yellow blossoms.

Health Benefits: Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.

 

Gourmet Recipe:

Easy Vegetable Focaccia 

Mouthwatering flavors make this vegetable appetizer a pleasure to make and serve.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 15 minutes or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

• 10-inch prebaked pizza crust*
• 2 medium cloves garlic
• 2 Tbsp. olive oil
• 1 Tbsp. each fresh or dried oregano and basil
• ½ tsp. ground black pepper
• 16 oz. frozen oriental style vegetables (usually contains green beans, broccoli, onions, mushrooms, and red pepper)
• ½ cup finely chopped tomato
• 3 Tbsp. grated Parmesan cheese

Preheat oven to 400º F.  Place rack on medium high position.  Remove pizza crust from packaging and place on round pizza pan or baking sheet. Warm pizza crust in oven for 3 minutes and then remove and hold.  

Combine garlic, olive oil, herbs, and black pepper in food processor or blender and chop until fine. Stop processor if needed, scrape sides, and then continue until mixture is somewhat smooth.

Spread mixture over entire surface of warm crust. Sprinkle lavishly with frozen vegetables and chopped tomato. Finish with grated Parmesan cheese sprinkled evenly over the top. Place in oven for about 6 to 9 minutes, until very hot.

Remove and cut into 8 even wedges and serve piping hot. May be cut into squares and served as an hors d’oeuvre as well.

*Chef's Note: Although prebaked seasoned pizza crusts are available in most grocery stores, check to see if local bakeries or pizzerias sell them. These are usually very fresh, freeze well, and are baked with far less fat and calories.

Each serving provides:  An excellent source of vitamins A and C, and a good source of fiber.

 

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 308	Carbohydrates: 44g
Total Fat: 10.4g	Cholesterol: 3mg
Saturated Fat: 1.6g	Dietary Fiber: 4g
% of Calories from Fat: 28%	Sodium: 554mg
Protein: 11g

 

Simple Recipe:

Baked Broccoli

Prep Time: 5-10 minutes
Cooking time: 20-25 minutes

Ingredients:

• 2-3 heads of broccoli
• 2 Tbsp olive oil
• Seasoning blend (italian blend, chipotle seasoning, anything in the cupboard)
• Parmesan cheese (optional)

Cut up broccoli into bite size pieces (smaller pieces cook faster)
Mix oil and seasonings in bowl or bag
Spread on large cookie sheet
Sprinkle with parmesan cheese
Bake @ 400 degrees for 20-25 minutes

  

 

How do you like your broccoli prepared?

Add a comment and share your ideas

In the Season Thereof

All wholesome fruits/vegetables should be consumed in the right season. 

You may ask, what's the right season? How do I even cook the food that is in season? Well you're in luck because that's what this blog is all about.

1.  Each week I'll PICK A FRUIT OR VEGETABLE to highlight that is in season

2. We'll explore all the HEALTH BENEFITS of the fruit/vegetable

3. I'll provide a RECIPE (or two) for the week

4. You will SHARE IDEAS of about the given recipe and provide other recipes you have used with that fruit/vegetable