by Alex London-Gross, MPH, CHES
The holidays are often filled with lots of indulgences. I’ll enjoy a few extra treats during this time of the year but try to balance meals out by including lots of fresh vegetables as side dishes.
Instead of starchy options like mashed potatoes or green bean casserole, Brussels sprouts are high in fiber and are a great source of vitamin C. Both of which are important during the winter months and at holiday meals. Filling your plate with high fiber foods will make you feel fuller and help to ward of some of the temptations.
I like a combination of sweet and savory Brussels sprouts. This dish is a breeze to prepare and can be reheated for lunch later in the week.
- 1 tbsp coconut oil (vegetable oil is a good substitute)
- ½ lb Brussels sprouts
- 1 large apple (any variety will work)
- 1/3 cup raisins, currants, or cranberries
- 2 TBSP maple syrup
- 2 TBSP chopped walnuts
- salt and pepper to taste
Add the oil to a large non-stick skillet over medium heat. Core and dice the apple and add to the hot oil. Cook the apples for about 5 minutes or until soft. Remove the stems from the Brussels sprouts, slice in half lengthwise and then into thin half-moon pieces. Add the Brussels sprouts and raisins to the pan.
Cook this mixture for about 5-7 minutes, until the Brussels sprouts begin to brown. Add the maple syrup, reduce the heat to medium low, and cook covered for about 3-5 minutes until the greens are tender. Season with salt and pepper, and garnish with the walnuts.
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