Summer Meets Fall – Brussels Sprout Bake

It is nearing fall and while part of me welcomes the crisp air and cozy nights, the other part of me laments to leave summer behind.  This dish was born by melding the two seasons in saying goodbye to summer and prepping for the fall, resulting in a surprisingly delicious dish.  The flavors paired wonderfully and added a nice lightness to an otherwise fall/winter dish.  Supercharged with simple yet nutrient packed ingredients, this pairs nicely with grilled portobello mushrooms and a quinoa/lentil mix for a well rounded meal.  Delicious!

Health: Brussels Sprouts are thought to be part of the Kale family and known as the most nutritious crucifiers vegetable readily available.  Brussels sprouts kill more human cancer cells than any other crucifer (Jo Robinson, Eating on the Wild Side)!  Cranberries, at the top of the list of cancer fighting berries (and well known for it’s anti-bacterial properties) adds a nice balance to the brussels sprouts and lime.  And finally, who could forget walnuts!  Chock full of Omega 3’s and healthy fats to add a satisfying creaminess and crunch to eat bite all while increasing the absorption of nutrients.

For the Brussels Sprouts, we chose our cooking method to bring out the sweetness and nuttiness of the sprouts, while reducing any bitter taste.  Choose Bright green Sprouts and use as soon as possible.

 

Ingredients:

  • Brussels Sprouts (3-5 cups)
  • 1 white onion
  • 1/4 cup walnuts (copped)
  • 1/2 cup frozen cranberries
  • 1 Lime
  • 2 Cloves Garlic
  • Salt Flakes
  • Pepper

 

Directions:

Pre-heat oven to 400 F°

Chop brussels sprouts stems off and cut in half.

On a plate place walnuts and frozen cranberries to thaw a bit.

In a pan dry sauté (add in 1 tbsp. – 1/4 cup water as needed) onion and chopped/pressed garlic for about 3- 5 minutes over medium high heat until tender.

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Add in brussels sprouts and cook for another 5-10 minutes until sprouts are rich in color and slightly tender.  Squeeze lime over mixture 3 minutes after adding in brussels sprouts.

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Spread brussels sprouts mixture over pan covered with parchment paper and sprinkle with walnuts and cranberries.  Sprinkle salt flakes and pepper over top and bake for 15-20 minutes until brussels sprouts are just starting to brown.

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Enjoy!

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