Balsamic Brussels Sprouts with Pine Nuts

When creating a menu plan for our family Thanksgiving Dinner this past weekend, I wanted a perfect balance of taste and colour. “Eating a rainbow” is the best way we can ingest our daily-required nutrients, vitamins, minerals, and fiber - as well as get the benefit of phytochemicals that work together from different coloured fruits and vegetables that, when combined, can help us reduce inflammation and prevent infections and cancers! If you can aim to have a minimum of 3 different colours at every meal, you will be working to thoroughly feed your body’s cells which makes for a healthier you!

Our “rainbow” Thanksgiving meal, besides our honey-glazed ham, featured:

  • yellow non-gmo corn that contains vitamin B1 & B5, vitamin C, and other nutrients such as folate, phosphorus and manganese;

  • orange pecan crusted sweet potatoes that contain a high amount of fiber, as well as antioxidants vitamin A, C, & E, and calcium;

  • brown baked beans which are great providers of folic acid, iron, magnesium, manganese, potassium, and vitamin B6;

The one colour that was missing - which in my opinion is the most important one - was something green! Green vegetables, especially dark leafy greens, are a powerhouse food chalk-full of potassium, dietary fiber, folate, and antioxidant vitamins A, E, and C! Dark leafy greens are loaded with heart-healthy fiber because it helps regulate cholesterol and triglyceride levels, as well as regulate the production of a hormone known as erythropoietin, which decreases blood viscosity. They also have high levels of antioxidants which help prevent cancer by reducing oxidative stress in your cells and neutralize free-radicals in your body. As well as high levels of vitamin K, which helps strengthen bones and protects against osteoporosis.

With all of this in mind, I went to one of my favourite dark green vegetables which is Brussels spouts! However, due to their unique taste, some people love them…and others not so much. Keeping this in mind, adding some sweet and savory balsamic vinegar, some crunch with pine nuts, and creamy texture of parmesan or nutritional yeast (for those who are vegan or dairy-free), can make this vegetable more palatable to those who are picky eaters. This dish was so delicious for me and my family that I barely had enough for next day leftovers!

Try them as a side or a delicious low-carb breakfast and let me know what you think!

BALSAMIC BRUSSELS SPROUTS WITH PINE NUTS

Ingredients:

  • 1lb Brussels Sprouts washed, peeled and quartered

  • 1/4 cup Coconut Oil

  • 2 tbsp. Balsamic Vinegar

  • 3 tbsp. toasted Pine Nuts

  • 3 tbsp. of freshly grated Parmesan Cheese OR Nutritional Yeast (vegan or dairy-free substitute)

  • Pinch of salt and pepper to taste

Directions:

  1. Preheat oven to 375 degrees F.

  2. In a large bowl mix Brussels sprouts, coconut oil, balsamic vinegar, salt and pepper until evenly coated.

  3. Spread Brussels sprouts in a single layer on a sheet pan or baking dish and roast for 25 minutes or until golden brown.

  4. Flip Brussels sprouts and bake for another 10 minutes or until your desired texture of firm to soft.

  5. Remove from oven and toss with pine nuts and parmesan or nutritional yeast.

  6. Serve & enjoy!