Roasted Brussels Sprouts with Cranberries and Pecans
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Cranberries and pecans come together with roasted Brussels sprouts to create the ultimate sweet and savory side dish perfect for the Mediterranean diet. Make it a complete meal by pairing it with chicken or pork.
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Health Benefits of Brussels Sprouts
Brussels sprouts are a highly nutritious vegetable that offer numerous health benefits. Here are some of the key advantages of incorporating Brussels sprouts into your diet:
High in nutrients: Brussels sprouts are packed with essential nutrients such as vitamins C and K, folate, and fiber. These nutrients contribute to overall health and well-being.
Rich in antioxidants: Brussels sprouts contain antioxidants that help protect the body against harmful free radicals, reducing the risk of chronic diseases like cancer and heart disease.
Supports digestive health: The high fiber content in Brussels sprouts promotes healthy digestion and helps prevent constipation. Fiber also supports the growth of beneficial gut bacteria.
Supports bone health: Brussels sprouts are an excellent source of vitamin K, which plays a crucial role in bone health and may help reduce the risk of osteoporosis.
Health Benefits of Cranberries
Cranberries are a powerhouse of health benefits. Packed with vitamins, minerals, and antioxidants, they offer numerous advantages for your overall well-being. Here are some key benefits of cranberries:
Boosts immunity: Cranberries are rich in vitamin C, which helps strengthen the immune system and protect against common illnesses like colds and flu.
Supports heart health: The antioxidants present in cranberries help reduce the risk of heart diseases by preventing the oxidation of LDL cholesterol and promoting healthy blood flow.
Can help to prevent urinary tract infections (UTIs): Cranberries contain proanthocyanidins, which prevent bacteria from attaching to the urinary tract walls, reducing the risk of UTIs.
Anti-inflammatory properties: The phytonutrients in cranberries possess anti-inflammatory properties that may help alleviate symptoms of inflammatory conditions like arthritis.
Improves oral health: Cranberries inhibit the growth of harmful bacteria in the mouth, reducing the risk of gum disease and cavities.
Servings: 6
Ingredients:
1 lb. Brussel sprouts, stems removed and cut in half lengthwise
2 Tablespoons + ½ cup olive oil
¼ cup apple cider vinegar
2 Tablespoons honey
2 Tablespoons Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
2 leeks, white part only, thinly sliced
½ cup pecans, chopped
2 Tablespoons fresh chives, chopped
⅓ cup dried cranberries (unsweetened, no added sugar)
Directions:
Preheat the oven to 375 degrees F.
Spread the Brussels sprouts evenly across a sheet pan and drizzle with roughly 2 Tablespoons of olive oil until the Brussels sprouts are evenly coated with oil.
Sprinkle with salt, then roast in the oven for 25-30 minutes, until the Brussels sprouts are soft and a little crispy. Then, move them from the oven and set them aside.
Prepare the dressing by combining the olive oil, apple cider vinegar, honey, dijon mustard, salt, and pepper in a bowl.
In a large bowl, add the sliced leeks and Brussels sprouts.
Pour the dressing into the bowl and mix well.
Add the chopped pecans, fresh chives, and dried cranberries.
Enjoy!
Nutrition:
Calories: 356 | Total Fat: 27 g | Total Carb: 25 g | Protein: 6 g | Fiber: 4 g | Sugar: 16 g
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Started Eating Healthy with the Mediterranean Diet
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