By Ruth Chipps, Communications Director for Jackson In Action
Harvest of the Month features Brussels sprouts, a member of the cruciferous vegetable family.
Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.
Bake, roast, broil or saute Brussels sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not too soft. They will lose their color and become mushy if overcooked.
A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least a half-cup of cruciferous vegetables each day. If you wish to eat more, you can spread out half-cup portions throughout the day to minimize any potential discomfort from these gas-forming vegetables.
Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!
Roasted Maple Brussels Sprouts
Ingredients:
22-24 (or 2 lb.) fresh Brussels sprouts
1 medium red onion, sliced thin
1 T minced garlic
1 T olive oil
3 bacon strips, cooked (not fully crisp), cut in small pieces
Salt and pepper, to taste
¼ cup walnuts, roughly chopped
1 tsp maple syrup (optional)
¼ cup dried cranberries
Instructions:
Preheat oven to 375F
Clean and trim Brussels sprouts and cut in half
Add Brussels sprouts to a cooking tray lined with parchment paper
Add remaining ingredients except cranberries
Roast for 25-30 minutes or until Brussels sprouts are tender and golden brown on the edges
Cool and stir in dried cranberries
Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein
Source: http://www.whfoods.com/
Photo Credits: www.pickledplum.com and Ruth Chipps
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com
