Brown Butter and Brussels Sprout with Fennel

Brown Butter and Brussels Sprout with Fennel

 

The Worlds Healthiest Foods web-site has to say this about Brussels sprouts, ” Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw Brussels sprouts still have cholesterol-lowering ability — just not as much as steamed Brussels sprouts…” (Worlds Healthiest Foods).

Brussels sprouts have also been found to protects your DNA. That is as cells die, it keeps the body from rewriting them back into your DNA, which is the first step to making tumors.

The health benefits as stated by Organic Facts is, “Fennel provides relief from anemia, indigestion, flatulence, constipation, colic, diarrhea, respiratory disorders, menstrual disorders, and its benefits regarding eye care. Fennel for its essence is widely used around the world in mouth fresheners, toothpastes, desserts, antacids and in various culinary applications” (Organic Facts).

With the facts about use in culinary applications, we bring you our featured recipe: Brown Butter and Brussels Sprout with Fennel.

Here is what you will need.

1 lb. Brussels sprouts, trimmed and quartered

1 tbsp. unsalted butter

1 tbsp. extra-virgin olive oil

2-3 tbsp. fennel, shredded

3 tbsp. slivered almonds, toasted *

1 tbsp. balsamic vinegar

1 tbsp. dried dill, or 1 tsp. fresh dill, chopped

steaming Brussels sprouts

Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add Brussels sprouts, cover and steam until tender, 5 to 7 minutes.

toasting almonds till fragrant 2 to 4 minutes

Meantime, in a large skillet, toast slivered almonds till fragrant, about 2 to 4 minutes, and set aside.

browning butter

Next, melt the butter in a small skillet over medium heat. Cook, swirling often, until the butter turns a nutty brown, 1 to 3 minutes. Stir in oil and scrape into a large bowl with a rubber spatula.

Note we are using a ceramic coated pan, no Teflon. Read more here about the benefits of cooking with Ceramic here.

adding balsmic vinegar and toss to combine

Using a small serving bowl, add the fennel, toasted almonds, dill, Brussels sprouts, and balsamic vinegar and toss to combine.

Brown Butter and Brussels Sprout with Fennel served as a side dish with a main meal

Serve warm with your main dish meal.

 

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Rotisserie Chicken, Walnuts and Sautéed Vegetables

Rotisserie Chicken, Walnuts and Sautéed Vegetables

I had been doing some errands and noticed it was time for lunch. To save some money and not eat out, I thought about what we had in the refrigerator. There was some left over Garlic Lemon Rotisserie Chicken, and some fresh produce I bought a few days back. I had an idea for a lees than 20 minute from chopping and cutting to sauteing and plating.

A part from saving some money, and not buying an inflammation causing , not to mention junk fast food, I made a healthy delicious fast food of my own.

The other ingredients I used were Brussels sprouts, sweet peppers, garlic, walnuts, and avocado oil. You can’t get a good meal from any fast food place with these ingredients. Will maybe if I had been close by to the Whole Foods Market.

I used red and yellow sweet peppers. The red for heart health and the yellow for joint health. Also the Brussels sprouts smash out cancer cells, as well as detox your liver because they are green, and walnuts have a healthy fat that is great for the cells in your brain, so walnuts for brain function.

The avocado oil also is great for brain function and supporting all the cells in your body. Without fat your cells would age and die faster. Consider the fat around your cells, like the air bag in your car that explodes upon a car accident. The air bag protects you, just like fat protects the cells from free radicals.

Here is what you will need:

1/2 cup rotisserie chicken, any flavor, chopped 1 inch pieces

3 meduim cloves garlic, diced

2 red sweet peppers, seeded and diced

2 yellow sweet peppers, seeded and diced

5 Brussels sprouts, end removed and diced

1/4 cup whole walnuts, chopped

1/8 cup avocado oil

 

Preheat a large ceramic coated skillet with the 1/8 cup avocado oil. Next add garlic and saute just until brown. Next add peepers, Brussels sprouts and walnuts, stir in and continue  to saute. Wen you note the peppers have turn a brighter color, add chicken and stir a few minutes just to warm the meat.

Plate and add a little sea salt for flavor , if you desire.

I didn’t add and salt as the garlic was sufficient for great flavor.

close-up of Rotisserie Chicken, Walnuts and Sautéed Vegetables

This is my idea of fast food – What is yours?

 

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Warm Brussels sprouts and Dilled Potato Salad

Warm Brussels Sprouts and Dilled Potato Salad

The high fiber that Brussels sprouts contain can lower cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat.

The vitamins and minerals found in Brussels sprouts, include vitamins C, E, and A, and the mineral manganese.

Brussels sprouts are high in vitamin-K  about 273.5% per 8 ounce. Vitamin-K promotes healthy bones, prevents calcification of body tissues, and also helps as an anti-inflammatory agent, and also essential for brain and nerve function.

Studies have shown it can ward off cancer with only 4 servings a week compared to 10 servings a day of any other vegetable that isn’t part of the family of cruciferous vegetables.

Enjoy the video.

Print a copy of the recipe 

Warm Brussels sprouts and Dilled Potato Salad   

1 lb. baby potatoes, washed, skins left on

10 oz. Brussels sprouts, sliced

6 min-sweet peppers, seeded, diced

4 tbsp. avocado oil, divided

1/3 cup almonds, slivered

1 tsp. dried dill

¼ cup balsamic vinegar infused with pomegranate

½ tsp. salt

Heat oven to 350 degrees

Wash potatoes and roast in oven 25 to 30 minutes. Set aside.

Slice Brussels sprouts and sauté in heated pan with 3 tbsp. avocado oil.

Add slivered almonds and continue to sauté for 4 to 5 minutes.

Add mixture to potatoes. Set aside.

Wash peppers and remove seeds. Dice and add to salad mixture.

Mix in 1 tsp. dry dill. Add balsamic vinegar and 1 tbsp. avocado oil and mix until well incorporated.

Next add 1/2 tsp. salt and mix in well.

Plate and serve with your favorite meat.

 Print a copy of the recipe here

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