Photo Credit: www.pickledplum.com
By Eliza Short, RD, Communications Coordinator for Jackson In Action
What do brussels sprouts, cauliflower, cabbage, and broccoli have in common? They all are a part of the cruciferous vegetable family! This vegetable group is highest in Vitamin A, Vitamin C, folic acid, and fiber. However, before you cook up a large bowl of broccoli, keep in mind that consuming these vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.
On Tuesday, December 6th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian and Rachel Turi, Viterbo University Dietetic Student at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring brussels sprouts. Taste tests and recipes will be provided.
Featured Recipe: Roasted Brussels Sprouts
(VIEW this recipe in VIDEO format: www.brmh.net/recipes)
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, 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/
