Creamy Brussels Sprouts Casserole

Creamy Brussels Sprouts Casserole

Brussels sprouts look like mini-cabbages more than anything are packed with vitamins and minerals that support a healthy immune system. Their highly nutritious, and extremely versatile in preparation with a number of different recipes.

With a variety of options for how to add them to your diet, you won’t ever get bored with these perfectly crafted vegetables made by nature for you.

brussels sproutsWhat Are Brussels Sprouts?

These little cabbages are grown for their edible buds and may have gotten their name from Brussels, Belgium, where they are believed to have originated and are highly popular. Ancestors of the modern Brussels sprout were most likely cultivated in ancient Rome, but the sprouts we know and love today were likely grown as early as the 13th century in Belgium (Wikipedia).

Nutrition of Brussels Sprouts

They are a small round leafy vegetable, and are packed with phytonutrients, including protein, vitamins, minerals, and fiber.

brussels sprouts in the gardenThe vitamins include, vitamin C and K , some B-complex vitamins, like B-6, and folate. The minerals include, trace amounts of selenium, copper, zinc and manganese, iron, calcium, potassium and phosphorus.

Brussels sprouts are also a great source of vitamin A, which is an antioxidant required for maintaining healthy mucus membranes, skin, and promoting optimal eye health, reducing the risk of macular degeneration.

They can also cause gas and bloating if eaten raw, as they have an enzyme that is difficult to digest. Cooking them breaks this enzyme down and the nutrition of the vegetable becomes more bio-available to the body.

Brussels Spouts and Cancer

Vegetables rich with vitamins A and C have shown to offer protection against some cancers such as oral cavity, and lung cancer. The extent of cancer-protection in Brussels sprouts is still widely researched, but findings hint that this vegetable among others, can help fight cancer causing agents, as well cleansing the body of toxins.

Preparing Brussels Sprouts

Brussels sprouts can be roasted in the oven, used in stir-fry’s, shredded and used in salads, added to soups, casseroles, pasta dishes, and used as garnish around poultry and fish.

There is really no right or wrong way to prepare them!

Now that we have your taste buds going, let’s present our featured recipe: Creamy Brussels Sprouts Casserole, and here is what you will need.

Creamy Brussels Sprouts Casserole

1 – 8 ounce package, cream cheese, room temperature

1 cup sour cream

1/2 pound sliced fresh mushrooms (optional)

1 medium onion, chopped

2 tablespoons butter (or coconut butter)

1 ½ pounds fresh Brussels sprouts, ends cut off

Optional to use 2 packages – 10 ounces each of frozen Brussels sprouts, thawed and drained

3/4 cup shredded cheese, your choice, cheddar, Monterey, Mozzarella, goat cheese, or any hard cheese

Heat Oven to 350 degrees

In a small bowl, beat cream cheese and sour cream until smooth. Set aside.

In a large skillet, sauté mushrooms and onion in butter until tender. Stir in Brussels sprouts. Remove from the heat and stir in cream cheese mixture.

Grease a 2 quart baking dish, and spoon mixture in spreading out evenly.

Cover dish and bake for 25-30 minutes or until bubbly. Uncover and sprinkle with cheese. Bake 5 minutes longer or until cheese is melted. Make 6-8 servings

Enjoy as a stand alone dish, or as a side dish with your favorite meat recipe.

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More Brussels sprouts recipes here at Splendid Recipes and More…

Roasted Root Vegetables with Brussels sprouts and Bacon

Warm Brussels sprouts and Dilled Potato Salad

Brown Butter and Brussels Sprout with Fennel

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Fermented Beet and Fresh Pear Salad with Goat Cheese

Fermented Beet and Fresh Pear Salad with Goat Cheese

Pickled or fermented beets are a good source of complex carbohydrates, as one cup of fermented beets has 37 grams. Fermented beets are also a good source of dietary fiber. One cup of sliced pickled beets provides 6 grams of the 23-30 grams of needed fiber daily. Dietary fiber offers a number of health benefits, which includes promoting a healthy digestive system, and stabilizing blood sugar levels.

If the fermentation process is done right, the jarred fermented or pickled beets have beneficial bacteria, and enzymes, needed for maintaining a healthy body.

The magazine of “International Journal of Sport Nutrition and Exercise Metabolism” published research on carbohydrates in their December 2010 journal, stating that carbohydrates are a crucial component of a well-designed post-workout meal.

Even if you don’t work out, but are very active, complex carbohydrates are crucial to giving your body the energy it needs to keep you active.

Eating pickled beets from a can or jar done by manufactured preparation can contain high sodium.

Himalayan Pink Salt It is recommended to ferment the beets yourself, because Himalayan salt can be used, as it contains all of the trace minerals, unlike table salt. Using Himalayan salt requires ½ to ¾ less use of salt because of the accompanying trace minerals, and therefore less sodium in your diet.

If you don’t want to do the fermentation yourself, then find a friend or a health food store, such as Whole Foods, Trader Joe’s or the equivalent that will have fermented foods that state using Sea Salt or Himalayan Salt in the fermentation process.

This is a simple salad, but a great food to keep your digestive tract in working order.

Fermented Beet and Fresh Pear Salad with Goat Cheese

1 – 15 ounce jar fermented beets (preferable sea salt or Himalayan salt used in fermentation process)

1 large pear, cored, sliced thin

½ cup sunflower seeds

½ cup white raisins

4 ounces goat cheese

Open jar and drain juice* and pour beets into a salad serving bowl. Add sliced pear, seeds, and raisins, mix and top with chucked goat cheese.

Plate and serve.

*You can choose to pour a small amount of the juice over the salad. If you do drain the juice, drain it into a glass and drink it. It contains vital bacteria, and enzymes for healthy digestion.

For more reading on Fermented foods, consider this article: Protect Foods from Spoilage with Fermentation  and read more about the importance of fermented foods on your health by linking here: Health News Library.

 

 

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