Notes

July Veggie of the Month: Brussel Sprouts

Benefits: 

  • High in Nutrients, including >90% of DV of vitamins K and >50% DV Vitamin C
  • Rich In Antioxidants
  • High in Fiber
  • Help regulate blood sugar

Recipes

Brussel Hash

Ingredients: 

  • 2 Medium Sweet Potatoes, Peeled And Shredded 
  • 1 lb. Brussels Sprouts, Trimmed And Thinly Sliced 
  • 3 cloves Garlic, Minced 
  • 4 tbsp. Avocado Oil 
  • 1 tsp. Sea Salt 
  • Fried Eggs, To Serve (optional)

Instructions: 

  1. Preheat oven to 425ºF. 
  2. Place shredded sweet potatoes, Brussels sprouts, and garlic on a large, rimmed sheet pan. Drizzle the oil and sprinkle the salt over the top and use your hands to toss everything together. 
  3. Divide mixture between two sheet pans and roast for 20–25 minutes until vegetables have crispy, caramelized bits. Rotate the pans halfway through cooking and toss the hash around with a spatula a couple times during cooking. 
  4. Serve with a fried egg or two.

Kung Pao Brussel Sprouts

Ingredients: 

  • 1 cup rice I used brown basmati 
  • 2 pounds Brussels sprouts halved 
  • 3 tablespoons peanut oil divided 
  • salt and freshly ground black pepper to taste 1 teaspoon cornstarch 
  • 3 cloves garlic minced 
  • 2 tablespoons minced peeled fresh ginger 
  • 1 tablespoon hot chili paste such as sambal oelek ¼ cup soy sauce 
  • ¼ cup water 
  • 1 tablespoon honey 
  • 1 tablespoon rice vinegar
  • 1 teaspoon Sichuan peppercorns (also called Szechuan peppercorns) coarsely ground in a spice grinder or well crushed with a mortar and pestle or a rolling pin ½ cup roasted unsalted peanuts 
  • red pepper flakes to taste

Instructions: 

  1. Cook rice according to package directions. (You'll want it to be cooked and hot at the same time that you're ready to serve the Brussels sprouts.) 
  2. Preheat oven to 425°F. 
  3. Line a rimmed baking sheet with parchment paper. 
  4. In a medium bowl, toss Brussels sprouts with 2 tablespoons of the peanut oil and spread in a single layer on prepared baking sheet; season with salt and freshly ground black pepper. Roast 20 minutes, until tender with crispy edges, stirring once about half way through roasting time. 
  5. After stirring Brussels sprouts and returning to oven (while they have 10 minutes left to roast), whisk together cornstarch and 1 teaspoon water in a small bowl until smooth. 
  6. Heat remaining 1 tablespoon peanut oil in a small saucepan over medium heat. Add garlic and ginger; cook and stir until garlic is golden brown, about 2 minutes. Add chili paste, soy sauce, water, honey, rice vinegar and crushed Sichuan peppercorns and bring to a boil; stir in cornstarch mixture. Reduce heat and simmer, stirring constantly until sauce has thickened slightly, about 2 minutes. Remove from heat. 
  7. When Brussels sprouts are done, transfer to medium bowl. Pour sauce over and toss to coat. Transfer to serving platter or divide among 4 bowls. Sprinkle with peanuts and red pepper flakes (optional); serve with hot cooked rice.

Brussel Sprout Gnocci

Ingredients: 

  • 1 pound Brussels sprouts - halved 
  • 1 pound gnocchi 
  • 1 15-ounce can white beans - drained and rinsed 
  • ½ cup extra virgin olive oil - divided (see instructions) 
  • 1 teaspoon garlic powderSalt - to taste 
  • Freshly ground black pepper - to taste 
  • ½ cup shredded parmesan cheese 
  • ¼ cup balsamic reduction - NOT balsamic vinegar

Instructions: 

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone mat. 
  2. In a mixing bowl, combine the halved Brussels sprouts, gnocchi, and white beans. Toss them in 2 tablespoons of olive oil, the garlic powder, salt, and pepper. Spread out in a single layer on the lined baking sheet. 
  3. Roast for 25 to 30 minutes until the Brussels sprouts are browned and the gnocchi and white beans are crisped to your liking. 
  4. Remove from the oven and transfer to serving dishes. Divide the rest of the olive oil, parmesan cheese, and balsamic reduction evenly among the servings. Toss, serve, and enjoy!

Shredded Brussel and Kale Salad

Ingredients (For the Dressing):

  • 1 Tablespoon minced shallots 
  • 2 Tablespoons Dijon mustard 
  • 1/4 cup freshly squeezed lemon juice 
  • 1 1/2 teaspoons lemon zest 
  • 2 teaspoons honey or agave nectar 
  • 1/4 cup olive oil

Ingredients (For the Salad):

  • 4 cups finely shredded Lacinato kale (loosely packed) 
  • 4 cups finely shredded Brussels sprouts (loosely packed) 
  • 1/2 cup sliced almonds, toasted 
  • 1/2 cup grated Parmesan or Pecorino cheese

Instructions (Dressing): 

In a small bowl, whisk together the shallots, mustard, lemon juice, lemon zest and honey. Stream in the olive oil while whisking continuously until well combined. Season the dressing with salt and pepper to taste. (You can add more lemon juice or agave nectar to adjust the acidity or sweetness to your personal taste.)

Instructions (Salad)

In a large bowl, toss together the shredded kale, shredded Brussels sprouts and toasted almonds. Add as much dressing as desired, tossing to combine, then add the cheese and toss. Serve immediately.

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