Tag Archives: vegetables

Oven Roasted Brussels Sprouts

We know what you’re thinking: Grayish-green, mushy, mini cabbages our parents forced us to eat as kids at the dinner table? Not so! Once underestimated, Brussels sprouts have gained popularity and earned a spot on menus at restaurants nationwide.1 Trust us, once you master this foolproof way to enhance the natural flavor profile of Brussels sprouts, you will want to serve them on a regular basis.

Many home chefs routinely resort to steaming or boiling Brussels sprouts, which quickly breaks down the cell walls, whereas other cooking methods cause them to release sulfur compounds, and in part, an unappetizing smell and texture.2 Roasting cruciferous vegetables not only improves taste, but also preserves antioxidants, water soluble vitamins, like vitamin C, and glucosinolates, water soluble compounds linked to reduced risk for cancer.3, 4 The National Cancer Institute recommends the consumption of 5 – 9 servings (2 1/2 – 4 1/2 cups) of fruits and vegetables daily,5 specific recommendations for cruciferous vegetables have not been established yet. However, many studies suggest aiming for weekly servings of cruciferous vegetables would be beneficial for improving health.6, 11, 12

Brussels sprouts are part of the Brassicaceae family, which includes cabbage, cauliflower, broccoli, kale, and collard greens. All are excellent sources of vitamin C, vitamin K, vitamin A and ­folate, as well as fiber, potassium, iron, vitamin B6, manganese, magnesium, and thiamin.7 Brussels sprouts are high in sulforaphane, a chemical linked to anticancer properties,8 and were recently reported to improve the behavioral challenges associated with autism.9

This versatile roasted Brussels sprout recipe will teach you the foundation of how to properly roast them, and achieve their delicious flavor profile. However, as you experiment with different variations, consider topping the finished side dish with chopped, fresh parsley or rosemary, freshly ground black pepper, lemon zest, toasted pine nuts or sliced almonds.

Serve roasted Brussels sprouts underneath poached eggs for breakfast, or as a hearty side dish to accompany a roasted turkey breast for your family’s Paleo meal. As richly dense vegetables, they also make for a satisfying snack all by themselves.10

INGREDIENTS

Serves 2-3

  • 3/4 lbs Brussels sprouts (small to medium sized)
  • 1 tsp of olive oil

DIRECTIONS

brusselsbowlolive (1)
Preheat oven to 375°F. Trim the ends and remove any old outer leaves from the Brussels sprouts.
4 item(s) « 1 of 4 »
*Use the arrows in the lower gray bar of this image-viewer to move left or right through the directions. We recommend using one of following approved browsers for optimal viewing quality: Mozilla Firefox, Safari, or Google Chrome.

 

references

1. Available at: //www.thepacker.com/fruit-vegetable-news/marketing-profiles/Brussels-sprouts-enjoy-newfound-popularity-199591491.html. Accessed on October 14, 2014.

2. Available at: //montanahomesteader.com/cooking-brassicas/. Accessed on October 14, 2014.

3. Ismail A, Lee WY. Influence of cooking practice on antioxidant properties and phenolic content of selected vegetables. Asia Pacific J. Clinical Nutrition, 13(Suppl.), 2004: S162.

4. McNaughton SA, Marks GC. Development of a food composition database for the estimation of dietary intakes of glucosinolates, the biologically active constituents of cruciferous vegetables. British Journal of Nutrition. 2003;90:687-97.

5. Available at: //www.nlm.nih.gov/medlineplus/ency/patientinstructions/000725.htm Accessed on October 14, 2014.

6. Michaud DS, Spiegelman D, Clinton SK, Rimm EB, Willett WC, Giovannucci EL. Fruit and vegetable intake and incidence of bladder cancer in a male prospective cohort. J Natl Cancer Inst.1999;91:60513. [PubMed]

7. Available at: //www.freshvegetablesontario.com/index.php?action=display&cat=3&v=8. Accessed on October 14, 2014.

8. Available at: //lpi.oregonstate.edu/ss06/vegetables.html. Accessed on October 14, 2014.

9.Available at: //www.cbsnews.com/news/broccoli-compound-shows-promise-for-treating-autism/. Accessed on October 14, 2014.

10. Available at: //www.nlm.nih.gov/medlineplus/ency/patientinstructions/000725.htm. Accessed on October 14, 2014.

11. Giovannucci E, Rimm EB, Liu Y, Stampfer MJ, Willett WC. A prospective study of cruciferous vegetables and prostate cancer. Cancer Epidemiol Biomarkers Prev. 2003;12:14 03- 9. [PubMed]

12. Feskanich D, Ziegler RG, Michaud DS, Giovannucci EL, Speizer FE, Willett WC, et al. Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women. J Natl Cancer Inst. 2000;92:18 12-23. [PubMed]

 Lamb Roast with Veggies and Mushrooms: Simple, One-Dish Meal

One-dish meals are great for families or anyone with limited time for cooking. Simply chop and mix all the ingredients, and then leave it to the oven. Slow-cooked lamb becomes very tender and delicious, especially when mingling with herbs, vegetables, and mushrooms. We’ll use common button mushrooms, but you could easily substitute other types of mushrooms, including shiitake, oyster, morel, or Portobello.

Exotic mushrooms, like maitake, reishi, and chaga, are associated with strong antitumor, antiviral, and antibacterial properties, primarily because they can modulate immune function. But what about common button mushrooms, which represent 90% of mushrooms consumed in the US?1 Button mushrooms have potent immune-protective properties. A study published in the Journal of Nutrition, determined “white button mushrooms may promote innate immunity against tumors and viruses through the enhancement of a key component, NK activity.”2

Button mushrooms also contain significant amounts of B vitamins, selenium, and fiber. Researchers at Penn State University discovered they are loaded with a powerful, heat-stable antioxidant called L-ergothioneine,3 which was found to be as potent as glutathione, the so-called “master antioxidant.” Some researchers even suggested that L-ergothioneine could be classified as a new vitamin: “Because of its dietary origin and the toxicity associated with its depletion, ET may represent a new vitamin whose physiologic roles include antioxidant cytoprotection.”4

While slowly cooking in the oven, the mushrooms within this dish release their moisture into the sauce, adding flavor and plenty of healing potential. Give this delicious Paleo one-dish recipe a try tonight.

INGREDIENTS

Serves 2-3

  • 1 lb lamb stewing meat, cut into large cubes
  • 4 medium tomatoes
  • 1 onion, roughly chopped
  • 3 cloves garlic, pressed
  • 2 cups button mushrooms, halved
  • 3 carrots, roughly chopped
  • 2 tbsp fresh thyme, finely chopped
  • 2 tbsp fresh rosemary, finely chopped
  • 2 cups chicken or lamb stock (or water)
  • Freshly milled black pepper, to taste

DIRECTIONS

lamb-roasted-veg-5
To remove the skins of the tomatoes, first cut an X on the top and bottom of each.
5 item(s) « 1 of 5 »
*Use the arrows in the lower gray bar of this image-viewer to move left or right through the directions. We recommend using one of following approved browsers for optimal viewing quality: Mozilla Firefox, Safari, or Google Chrome.

 

Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com

Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, Nutritional Grail.

See more recipes!

references

1. Wu, D., et al. (June 2007). Dietary supplementation with white button mushroom enhances natural killer cell activity in C57BL/6 mice. Journal of Nutrition, 137(6). Retrieved August 16, 2014 from //www.ncbi.nlm.nih.gov/pubmed/17513409

2. Ibid.

3. Dubost, N., Beelman, R., Peterson, D., Royse, D. (2006). Identification and Quantification of Ergothioneine in Cultivated Mushrooms by Liquid Chromatography-Mass Spectroscopy. International Journal of Medicinal Mushrooms, 8(3). DOI: 10.1615/IntJMedMushr.v8.i3.30

4. Paul, B. and Snyder, S. (November 2009). The unusual amino acid L-ergothioneine is a physiologic cytoprotectant. Cell Death and Differentiation, 17. Retrieved August 16, 2014 from //www.nature.com/cdd/journal/v17/n7/abs/cdd2009163a.html

The cookbook based on the bestselling The Paleo Diet.

Dr. Loren Cordain’s The Paleo Diet has helped thousands of people lose weight, keep it off, and learn how to eat for good health by following the diet of our Paleolithic ancestors and eating the foods we were genetically designed to eat. Now this revolutionary cookbook gives you more than 150 satisfying recipes packed with great flavors, variety, and nutrition to help you enjoy the benefits of eating the Paleo way every day.

  • Based on the breakthrough diet book that has sold more than 100,000 copies to date.
  • Includes 150 simple, all-new recipes for delicious and Paleo-friendly breakfasts, brunches, lunches, dinners, snacks, and beverages.
  • Contains 2 weeks of meal plans and shopping and pantry tips.
  • Features 16 pages of Paleo color photographs
  • Helps you lose weight and boost your health and energy by focusing on lean protein and non-starchy vegetables and fruits.
  • From bestselling author Dr. Loren Cordain, the world’s leading expert on Paleolithic eating styles.

Put The Paleo Diet into action with The Paleo Diet Cookbook and eat your way to weight loss, weight control maintenance, increased energy, and lifelong health-while enjoying delicious meals you and your family will love.

Affiliates and Credentials