Tag Archives: appetizer

Miso Mustard Glazed Brussels Sprouts

20 Aug

A member of the cabbage family, the brussels sprout resembles a small cabbage and is said to have originated in Brussels, Belgium where it is commonly consumed (source). This vegetable often receives a bad reputation thanks, in part, to its slight sulfur aroma. When I was younger, I wasn’t a fan of brussels sprouts, but now I find myself craving them; especially now that I can appreciate their many health benefits.

Cooked brussels sprouts are a very good source of Dietary Fiber, Folate, Manganese, Potassium and Vitamins A, B6, C and K, and a good source of Copper, Iron, Magnesium, Phosphorus, Riboflavin and Thiamin (source). Because one cup of brussels sprouts provides more than double the recommended daily value of Vitamin K, they are particularly beneficial for preventing inflammation. These green leafy vegetables also provide a variety of antioxidants, in addition to cardiovascular and digestive support, and the compounds contained within assist with detoxifying cancer-causing substances (source).

As if brussels sprouts aren’t healthy enough, when served with miso, they are an anti-inflammatory powerhouse. Miso is a very good source of Manganese, but also a good source of Copper, Dietary Fiber and Vitamin K (source). Made by fermenting barley, rice, and/or soybeans, and combined with salt and a special type of fungus called kōjikin, miso paste is a Japanese staple that is perhaps most commonly consumed in miso soup. Miso, similar to brussels sprouts, boasts numerous antioxidants and also provides anti-cancer, cardiovascular and digestive benefits (source).

Miso Mustard Glazed Brussels Sprouts

Miso Mustard Glazed Brussels Sprouts

1 (10-ounce) bag shaved brussels sprouts*
1/2 cup hot water
2 tablespoons mellow red miso
2 tablespoons olive oil
4 teaspoons dijon mustard
2 large cloves garlic, minced
2 teaspoons arrowroot
3/4 teaspoon sea salt
fresh cracked black pepper to taste

Preheat oven to 400º F. Place brussels sprouts in a 9-inch baking dish and set aside.

Dissolve miso in hot water and add remaining ingredients, mixing until combined. Pour mixture over brussels sprouts and stir to coat thoroughly.

Cover dish with foil and bake brussels sprouts in preheated oven for 25-30 minutes or until tender.

*Trader Joe’s sells shaved brussels sprouts, but should you not be able to find them, you may use regular brussels sprouts. First remove and discard the root ends, wash the brussels sprouts thoroughly, then either shred with a food processor, or thinly slice with a knife.

Apple Cinnamon Quinoa

9 Jun

Quinoa is most often used in savory dishes, however, this versatile seed can also be enjoyed in a sweeter setting. With the addition of applesauce, cinnamon and maple syrup, the following recipe for Apple Cinnamon Quinoa provides a sweet start to your day. Check out the health benefits, in addition to a savory recipe featuring quinoa here.

Apple Cinnamon Quinoa

Apple Cinnamon Quinoa

1 cup uncooked quinoa
1-3/4 cups water
1/2 cup plain unsweetened applesauce
1/2 teaspoon ground cinnamon
2-3 tablespoons pure maple syrup

Combine all ingredients except for maple syrup in a medium-size saucepan and bring to a boil over high heat. Cover, reduce heat to low and simmer 15-30 minutes, stirring half-way through, or until liquid has absorbed and quinoa is fluffy.

Remove lid and carefully mix in syrup. Allow to cool slightly before eating.

Moist Coconut Peanut Butter Muffins

5 Jun

I absolutely love peanut butter. I attribute this love to my late grandfather who loved it as well. He and my grandmother always had a magnet on their fridge that said, “Reach for the peanut butter instead!” Peanut butter contains calcium, fiber, iron, potassium, protein and vitamin E. Peanut butter is delicious on so many things such as apples, french toast, pancakes, waffles, noodles, etc. The combination, however, of coconut and peanut butter, for me, is a match made in heaven. These muffins are perfect for breakfast, lunch or dinner.

Moist Coconut Peanut Butter Muffins

Peanut Butter Coconut Muffins
Yields 12 muffins

1-3/4 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup peanut butter
1-1/2 cups coconut milk
1/2 cup sugar
2 tablespoons coconut oil (canola or peanut oil may also be used)

Preheat oven to 400º F. Grease muffin pan or line with baking cups.

In a medium bowl mix together flour, baking powder and salt. Set aside. In a separate large bowl, mix together peanut butter, sugar, coconut milk and oil until thoroughly combined. Gradually add flour mixture, and mix just until moistened. Spoon batter into prepared muffin cups, filling each 2/3 full. Bake for 18-20 minutes or until a toothpick inserted near the center comes out clean.

Read more about the health benefits of peanut butter here.

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