Wellness Foundation

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Brussels Sprouts

Relatives of broccoli, Brussels sprouts are also part of the cruciferous family of vegetables. You can think of the "C" in cruciferous as cancer-fighting—cruciferous vegetables have been show to help prevent many types of cancer, including colon cancer, ovarian cancer, and others. They also aid in the fight against inflammation and are an excellent source of B vitamins and vitamins K and C. Pick up some Brussels sprouts from Pike Farms in Sagaponack.

Roasted Bartletts and Brussels Sprouts

2 pounds Brussels sprouts, trimmed, and halved or quartered
3 red Bartlett pears, cored and cut into wedges
6 shallots, quartered
6 sprigs of fresh thyme, leaves removed from stem
1 teaspoon olive oil
Sea salt and ground pepper
2 Tablespoons fresh lemon juice

Put Brussels sprouts, pear slices, shallots, thyme, olive oil, salt, and pepper in a large Ziploc bag and shake. You can put this in the fridge early in the day and roast at dinnertime. Or you can prep all the veggies and toss with oil and seasonings in a bowl instead of the plastic bag and roast immediately. To roast: Preheat oven to 425°F. Line two rimmed baking sheets with parchment paper. Spread the sprout mixture in a single layer on each sheet. Roast until Brussels sprouts are tender and browned, 30 to 35 minutes, rotating pans halfway through. Toss with lemon juice and serve warm.

Sweet & Spicy Brussels Sprouts

1-1/2 pounds Brussels sprouts
1/2-1 cup water or vegetable broth (or as much as needed)
1/4 cup shallots, finely minced
1/4 cup maple syrup
1 Tablespoon Dijon mustard
1 Tablespoon Bragg Amino Acids or low sodium tamari
1 Tablespoon arrowroot powder
Spiced walnuts or pecans (optional)

Cut stems from Brussels sprouts and rinse, then cut in half. Steam the Brussels sprouts briefly so that they're tender. Sauté the shallots in vegetable broth or water for 2-3 minutes and then add Brussels sprouts and sauté for 4 or 5 minutes more.

In a separate bowl, mix the maple syrup, Braggs or tamari, Dijon mustard, and arrowroot. Pour over vegetables and cook 2 minutes longer until sauce is thickened. Add the spiced nuts on top.