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Pan-fried Brussels Sprouts

By Dipika Patel

Brussels sprouts are a nutritious way of getting your greens fix during the holiday season. Filled to the brim with vitamins K, C and A, along with fiber, omegas 3 and 6, manganese, iron, and potassium, they supply a high level of disease-fighting antioxidants and other vital nutrients that protect against free radical damage.

I must say that during this time of the year, Brussels sprouts are my favorite seasonal vegetable. They can help you to reach a healthy weight, give you more energy, aid in muscle growth and cell regeneration, and help to sustain good bone health due to their high supply of vitamin K. Studies have shown that consuming Brussels sprouts can also reduce the risk for colon cancer due to special compounds called glucosinolates which aid the body’s defense against cancer progression and other ailments.

Like everything, there are some precautions. Overeating Brussels sprouts can cause bloating and gas which is why they are great to cook with herbs and spices to help with the digestion process. If you suffer from thyroid problems, the goitrogens found in Brussels sprouts can cause irritation and swelling of the thyroid gland and affect its ability to absorb iodine. This is something to remember, as it is important to know your own body and how much (of anything!) is right for you.

Ingredients

  • 1 tbsp olive oil
  • 1 small red onion, finely chopped
  • 1 small butternut squash, peeled and diced
  • 4 garlic cloves, crushed (more if you like the taste of garlic)
  • ½ tsp fennel seeds
  • ½ tsp turmeric powder
  • 4 cups Brussels sprouts, halved
  • Sea salt or pink Himalayan salt & black pepper to taste

Optional:

  • 1 tsp European butter or ghee to finish
  • 1 heaping tbsp chopped grilled bacon (pasture-raised)

Preparation

  1. Heat oil in a medium size skillet over medium heat, add oil & stir in the red onions. Let it cook for about 3-5 minutes (keeping on a medium heat) until the onions have gone soft and translucent.
  2. Add fennel seeds.
  3. Add garlic and cook for a minute, then stir in turmeric.
  4. Add in the diced butternut squash and cook for about 5-7minutes.
  5. Add the halved Brussels sprouts.
  6. Add salt, pepper to taste.
  7. Stir in the optional ingredients, if desired.
  8. Total cook time is about 20 minutes. (I personally like the Brussels sprouts a little crunchy, and the butternut squash cooked through).
  9. Serve as a side dish or as a main course. It’s yummy either way!

Note: You can also do this with all the same ingredients and cook it in the oven. It will of course taste a little different with this technique, but it’s still yummy for those of you who like to pop things in the oven and go. Set oven at 350 degrees and cook for approximately 30-45 minutes.

Happy holidays, everyone! I will see you in 2018.

Dipika is a certified holistic health coach and lifestyle practitioner and can be reached at  (760) 821.3119. For more information visit www.LoveYourLifeHealthy.com.

Comments Welcomed





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