Maple Cranberry Brussels Sprouts & Walnut Crusted Honey Mustard Cauliflower

If you still have some holiday entertaining to do, here are the veggie sides I served at Christmas dinner. They were a hit! The Brussels sprouts were voted favorite dish of the holiday!

You can put both dishes in the oven together. They require about the same roasting time.

Before Roasting

Maple Cranberry Brussels Sprouts

*I did not measure for this recipe so mix as much or as little as you like.

Ingredients

• Brussels sprouts, quartered
• Fresh cranberries
• Pecans, raw & unsalted
• 1 part maple syrup
• 1 part olive oil
•  Salt to taste

Preparation Instructions

1. Pre-heat oven to 400 degrees F.
2. Toss Brussels sprouts and cranberries with maple syrup and olive oil. Reserve some for after roasting.
3. Spread on baking sheet and sprinkle with salt. Top with pecan halves.
4. Bake for 30-40 minutes.
5. Toss with reserved maple syrup & olive oil mixture. Serve.

After Roasting

Fuel Facts

Numbers: I do not have them for this recipe since I was not measuring.

Ingredient Breakdown:

v Brussels Sprouts – The vegetable is higher in glucosinate than any others in the cruciferous family. When digested, glucosinates break down into several cancer-fighting compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. These may help protect cells from DNA damage and inactivate carcinogens.

v Cranberries – The berries get their beautiful color from anthocyanins, phytonutrients in the flavanoid category. Cranberries contain several other phytochemicals as well, all of which may have anti-inflammatory and antioxidant properties.

      The acidity of cranberries has long been credited for their ability to prevent urinary tract infections (UTIs). However, recent studies have shown that this may be due to the content of another phytonutrient, proanthocyanidin (PAC). PAC may prevent bacteria from attaching to the urinary tract lining which in turn protects against UTIs. Researchers believe this same anti-bacterial effect may help prevent the development of stomach ulcers.

v Pecans - The nuts contain healthy fats and phytochemicals that help lower cholesterol. Antioxidants in pecans include ellagic acid, vitamin E, beta-carotene and lutein. They are also a great source of protein & fiber.

v Maple Syrup – Made from the sap of the maple tree, this sweetener is a great natural alternative to refined sugar. Maple syrup is also high in zinc and manganese, nutrient that boost the immune system.

v Olive Oil – The oil gained popularity when research came out supporting the Mediterranean diet. About 70% of the fat in olive oil comes from oleic acid, a monounsaturated fat found to lower blood cholesterol and improve the ratio of LDL (bad) to HDL (good) cholesterol. Olive oil also hosts a wide range of phytonutrients which leads to benefits in almost all of the body systems.

 

Before Roasting

Walnut Crusted Honey Mustard Cauliflower

*I did not measure for this recipe so mix as much or as little as you like.

Ingredients

• Cauliflower, chopped into small pieces
• Chopped walnuts
• 1 part honey mustard
• 1 part olive oil
• Salt to taste

Preparation Instructions

1. Pre-heat oven to 400 degrees F.
2. Toss cauliflower with honey mustard and olive oil. Reserve some for after roasting.
3. Spread on baking sheet and sprinkle with salt. Top generously with chopped walnuts.
4. Bake for 30-40 minutes.
5. Toss with reserved honey mustard & olive oil mixture. Serve.

After Roasting

Fuel Facts

Numbers: I do not have them for this recipe since I was not measuring.

Ingredient Breakdown:

v Cauliflower – The cruciferous vegetable is high in vitamin C and vitamin K, promoting a healthy immune system and helping fight inflammation. Cauliflower is also full of fiber, aiding digestion and elimination. Eating more cruciferous vegetables is one of the best things you can do for your health.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Mustard – Mustard seeds are a good source of selenium, a nutrient known for its anti-cancer effects. Selenium has also been shown to benefit those suffering from rheumatoid arthritis and asthma due to it’s anti-inflammatory properties. Mustard is a low-calorie, low-fat condiment, great for spreading on sandwiches, mixing into tuna & adding flavor to meat & veggies.

v Olive Oil – The oil gained popularity when research came out supporting the Mediterranean diet. About 70% of the fat in olive oil comes from oleic acid, a monounsaturated fat found to lower blood cholesterol and improve the ratio of LDL (bad) to HDL (good) cholesterol. Olive oil also hosts a wide range of phytonutrients which leads to benefits in almost all of the body systems.