Hashed Brussels Sprouts with Lemon Zest

Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!

Hashed Brussels Sprouts with Lemon Zest

Serves 8-12
Cook time 25 minutes
Dietary Diabetic, Gluten Free, Vegetarian
Meal type Appetizer, Side Dish, Starter
Misc Pre-preparable, Serve Hot
From book "The Union Square Cafe Cookbook" and courtesy of client at Boulder Nutrition and Exercise
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match! Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.

Ingredients

  • 2 tablespoons lemon juice
  • grated zest of one lemon
  • 2-3lb brussels sprouts
  • 2 tablespoons olive oil
  • 1-2 tablespoon Smart Balance or Earth Balance spread
  • 3 cloves garlic, minced
  • 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
  • 1/4 cup dry white wine or vermouth
  • salt and pepper to taste

Directions

Step 1
Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly.
Step 2
Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes.
Step 3
Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving.

Whoa for Walnuts!

Do you know about all of the wonderful health benefits walnuts can offer?

If not, its going to make you go “Whoa!”

In moderation, and as part of an overall balanced diet, walnuts can provide:

-Omega 3 fatty acids- per one ounce of walnuts, there is about 2.5 grams of alpha-linolenic acid (ALA). Per ounce, walnuts offer the MOST ALA compared to other nuts.

– A plethora of PUFA’s (polyunsaturated fatty acids)- ideally between 20-35% of your energy needs will come from fats. Of course, the more MUFA’s (monounsaturated fatty acids) and PUFA’s better! Each ounce has 2.5 grams of MUFA’s and 13 grams of PUFA’s!

-4 grams of protein- giving you a boost of lean and mean muscle building power!

-2 grams of fiber- keeping you full and focused!

– An abundance of antioxidants: one study comparing 1113 different foods ranked walnuts as second place. Another study determined that walnuts have 10 different antioxidants. With more phenols (an antioxidant) than a glass of wine, walnuts are real good at fighting free-radicals!

-Melatonin- the hormone that helps you melt into your pillow at night. Melatonin helps regulate sleep an wake cycles, allowing you to get the rest you need to conquer the day!

Walnuts have been shown to help prevent cardiovascular disease, aid with weight management, slow down cognitive decline, and possibly assist with diabetes self management. Of course, walnuts aren’t a cure-all, but as a tasty and nutrient-packed nut, walnuts deserve a “whoa”!

Try adding walnuts to salads, a homemade trail mix, sprinkled on top of a greek yogurt, or in your favorite baked good for an extra bit of nutrients!

 

Crispy and Crunchy Kale Chips…Get your Crunch On!

These kale chips are super easy and and a much healthier choice than classic potato chips!

Crispy Crunchy Kale Chips

Serves 4 (2 cup servings
Prep time 25 minutes
Cook time 25 minutes
Total time 50 minutes
Meal type Appetizer, Side Dish, Snack
Misc Child Friendly, Pre-preparable
Website eatingwell.com
These kale chips are a great healthy and quick snack!

Ingredients

  • 1 large bunch kale (~16 cups), with stems removed and leaves torn
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Directions

Step 1
Place oven racks in upper third. Preheat oven to 400F.
Step 2
Dry kale as thoroughly as possible using a paper towel. Add to a large bowl and drizzle with olive oil and salt. Mix well, massaging oil into kale to make sure it is all covered. Spread kale on baking sheet, making sure it is not overlapping.
Step 3
Bake until crisp, about 8-12 minutes, rotating pans once during.

Beans, beans, they’re good for your heart, the more you eat the more you…

…start lowering your blood pressure and coronary heart disease risk!

Recent research has shown that eating about 1 cup of legumes (beans, chickpeas, lentils, etc.) a day as part of a low glycemic diet may help combat coronary heart disease among those living with type 2 diabetes. Legumes are a low glycemic index food, and are loaded with soluble fiber! Check out the Science Daily’s Article to get more details:

http://www.sciencedaily.com/releases/2012/10/121022162546.htm

Check out this easy vegetarian three-bean chili recipe for a quick dinner loaded with heart-smart beans!

Easy Vegetarian Three-Bean Chili

Serves 8 (1 cup)
Prep time 10 minutes
Cook time 40 minutes
Total time 50 minutes
Dietary Vegan, Vegetarian
Meal type Main Dish, Soup
Misc Child Friendly, Freezable, Pre-preparable, Serve Hot
Website CookingLight
This quick and easy vegetarian chili recipe is loaded with heart smart beans!

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cups chopped onion
  • 1/2 cup yellow bell pepper, chopped
  • 1/2 cup green bell pepper, chopped
  • 2 cups cloves garlic, minced
  • 1 tablespoon brown sugar
  • 1 1/2 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 (16oz) cans stewed tomatoes, undrained
  • 2 (15oz) cans black beans, rinsed and drained
  • 1 (15oz) can kidney beans, rinsed and drained
  • 1 (15oz) can pinto beans, rinsed and drained

Directions

Step 1
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.

 

 

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