Home Carbohydrates Celebrate St. Patrick’s Day with sprouts

Celebrate St. Patrick’s Day with sprouts

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Ashley Danielson, Special to the Register
Published 3:09 a.m. CT March 16, 2021

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What better way to celebrate St. Patrick’s Day than with nutrient-dense green vegetables?

Brussels sprouts are mini cabbages originating from Belgium and are not just in the cabbage family but also in the same family as broccoli, cauliflower and kale. Brussels sprouts grow on a stalk, are versatile and add flavor to any family meal. These bright green vegetables are packed with nutrients such as vitamin K, vitamin C, fiber and folate — all essential in maintaining overall health. 

When adding Brussels sprouts to your shopping list, look for firm Brussels sprouts with vibrant green leaves. Store unwashed in a sealed bag in the refrigerator for 3 to 4 days. Prep by rinsing under water and pat dry. Trim the stem end from each sprout and halve lengthwise. 

You can enjoy Brussels sprouts many ways, including shaved Brussels sprouts which can be eaten raw and used as lettuce or added to your favorite salads. Sauté with two tablespoons of olive oil over medium heat with your favorite seasonings or roast in the oven at 425 degrees until caramelized with crisp leaves and tender centers.  

Add not only Brussels sprouts to your diet but a variety of green fruits and vegetables to personalize your plate this March as it is National Nutrition Month.  

Check out the recipe below for the perfect side dish this St. Patrick’s Day. 

Maple Bourbon Glazed Brussels Sprouts

Serves 6

All you need:

  • 1 lb. Brussels sprouts
  • 1 large Envy apple, cored and cut into ¼-inch cubes
  • ¼ cup Culinary Tours aged bourbon barrel maple syrup
  • 1½ tbsp Gustare Vita olive oil
  • ¾ tsp finely chopped fresh thyme
  • ½ tsp fine sea salt
  • ½ tsp course-ground black pepper
  • non-stick cooking spray
  • ½ cup candied pecans
  • 3 slices thick-sliced sweet smoked bacon, cooked and cut into ½-inch pieces

 All you do:

  • 1.  Place oven rack in upper-third of oven. If desired, line a 10×15 inch baking pan with foil. Place pan on oven rack. Preheat oven to 425F.
  • 2. Cut large Brussels sprouts pieces lengthwise in half. Place Brussels sprouts and apple in large bowl. Stir together syrup, olive oil, thyme, salt and black pepper. Drizzle over Brussels sprouts and apple. Toss until coated.
  • 3. Remove baking pan from oven; lightly spray with cooking spray. Transfer Brussels sprouts and apple to prepared pan; spread into single layer.
  • 4. Roast for 10 minutes. Stir mixture and roast for 5 more minutes or until Brussels sprouts are caramelized and apples is tender. Add pecans; gently toss to combined.
  • 5. Transfer Brussels sprouts mixture to a serving bowl. Sprinkle with bacon.

Nutrition facts per serving: 180 calories, 8g fat, 1.5g saturated fat, 0g trans-fat, 5mg cholesterol, 330mg sodium, 27 carbohydrates, 4g fiber, 20g sugar (0g added sugar), 4g protein.

Daily values: Vitamin D 0%, Calcium 4%, Iron 6%, Potassium 8%

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Have a question for your Hy-Vee Dietitian? Contact Ashley at ashleydanielson@hy-vee.com or call her at 515.695.3792. Your question will be answered and may be featured with your permission. 

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