#EatWellLiveWell: Delicious Apple & Walnut Brussels Sprouts

Brussels Sprouts Recipe

Brussels sprouts sometimes get a bad rap when it comes to the cabbage-like smell they may give off. Did you know that the odor produced by Brussels sprouts only occurs when they’re overcooked? So don’t rule out Brussels sprouts just because of their smell. The compound that produces the odor, called glucosinolate, has impressive health benefits, like fighting cancer. Brussels sprouts have not always been a fan favorite, but they’re beginning to make a comeback in the kitchen. What other nutritional benefits do Brussels sprouts offer?

  • Reduced risk of cancer. Consuming Brussels sprouts is an easy way to lower your risk of the number one killer of adults in the United States: cancer. The glucosinolates found in Brussels sprouts make isothiocyanates, which in turn activates cancer-fighting enzymes.
  • Improved heart health. Not only do the glucosinolates help lower your risk of cancer, but they also help your heart. Certain glucosinolates act as an incredibly potent anti-inflammatory. Chronic inflammation often results in diseases such as obesity and heart disease.
  • Low in calories. Brussels sprouts are filling, but they’re also low in calories. In fact, one cup of this vegetable is only 56 calories! 
  • Packed with vitamins and minerals. Not only do Brussels sprouts fight cancer, but they’re loaded with fiber, manganese, B vitamins, potassium and vitamin C. 

If you’re looking for a food that’s hearty, but low in calories, you have found your match in Brussels sprouts. Add this vegetable into your diet by trying our new apple and walnut Brussels sprouts recipe!

Recipe: Apple & Walnut Brussels Sprouts

Servings: 6

Ingredients:

  • 1 pound Brussels sprouts, halved
  • 1 cup chopped cauliflower
  • 2 apples - peeled, cored and cut into chunks
  • 1 sweet onion, sliced
  • 1 tablespoon olive oil, or more if needed
  • ½ cup golden raisins
  • ¼ cup chopped walnuts
  • 1 tablespoon Chardonnay wine, or more to taste
  • Salt and black pepper to taste

Preparation Time:

  • Prep time: 15 minutes
  • Cook time: 20 minutes
  • Ready in: 35 minutes

Directions:

  1. Preheat oven to 400 degrees F. Line a baking sheet with foil.
  2. Spread Brussels sprouts, cauliflower, apples and onions onto the prepared baking sheet. Drizzle with olive oil and season with salt and black pepper. Stir until mixture is evenly coated.
  3. Bake in the preheated oven until Brussels sprouts and cauliflower are tender, approximately 20 to 25 minutes.
  4. Transfer Brussels sprouts mixture to a serving bowl. Fold in the raisins and walnuts and drizzle with wine. Toss to coat and enjoy!

Nutrition Information:

158 calories, 5.8 grams of fat, 26.1 grams of carbohydrates, 4.4 grams of protein, 0 mg of cholesterol. 91 mg of sodium

comments powered by Disqus