Roasted Red Cabbage and Brussels Sprouts

Cruciferous vegetables (cabbage, Brussels sprouts, broccoli, cauliflower) have powerful anti-inflammatory, antioxidant and DNA-enhancing properties that help keep your brain fighting fit and protect your body from cancer. The color in red cabbage comes from flavonoids called anthocyanins which improve memory, digestion and heart health.

[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”ITCs (natural chemical compounds) in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. They enhance defenses against bacterial infections and have natural antimicrobial effects that can be utilized to boost natural cellular defenses. Certain ITCs detoxify and/or remove carcinogenic compounds and kill cancer cells.. ” short_quote=”natural chemical compounds in cruciferous vegetables have proven and powerful immune-boosting effects and anti-cancer activity. “]

Versatile

  • Makes a great side dish to roasted fish, pork tenderloin, or meatloaf
  • Make it into an entrée over quinoa topped with sunflower or pumpkin seeds and a tahini salad dressing
  • Turn leftovers into breakfast with an poached or hard-boiled egg on top
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus
  • Use leftovers for a lunch salad – toss with dark leafy greens, add seeds (sunflower or pumpkin) or chopped nuts and avocado or a dollop of hummus

Variations:

  • Broccoli or cauliflower instead of Brussels sprouts
  • Green cabbage instead of red cabbage
  • Sweet potatoes instead of the potatoes, OR a mix of both
  • Add turnips
  • Change out the spices: oregano and basil for Mediterranean seasons, cumin and chili for Mexican
  • Add fresh chopped herbs after roasting – cilantro, parsley, dill or basil
Sheet Pan Purple Cabbage Brussels Sprouts
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Servings
4 - 6 servings
Servings
4 - 6 servings
Sheet Pan Purple Cabbage Brussels Sprouts
Print Recipe
Servings
4 - 6 servings
Servings
4 - 6 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Pre-heat oven to 425 F. Brush a large sheet pan with olive oil
  2. Wash and drain Brussels sprouts. Trim ends and cut in half. Place on sheet pan.
  3. Add sliced cabbage, chopped onion, potatoes, garlic, and olive oil. Toss well on the sheet pan.
  4. Sprinkle chili powder, paprika, cayenne, salt and pepper over the vegetables and toss again to spread the seasonings.
  5. Place sheet pan in the oven and cook 12 minutes. Remove and toss then cook another 12 – 15 minutes.
Recipe Notes

Adapted from
https://www.okcveggie.com/home/parmesan-purple-cabbage-fingerling-potatoes-brussels-sprouts-hash

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One-Pan Pesto Crusted Fish with Asparagus and New Potatoes

Pretty colors, wonderful flavor and texture, AND nutrient-rich. This recipe also reduces the number of prepping bowls, pots and pans in preparing dinner, truly a one-dish meal. Well, I serve it with a salad so I guess it is a two dish meal. It can be a simple romaine and pea salad with CMF Basic Salad Dressing

Other salad options could be  Spinach and Orange Salad with Black Olives

or Kale, Apple and Cranberry Salad with Pumpkin Seeds 

To jump start another meal, I’ll add another 1/2 lb of fish. The leftovers (fish, asparagus and potatoes) can be tossed into a green salad and/or quinoa. Or made into a wrap with a hummus/bean spread of mashed avocado.

Variations

  • Pesto happens a lot in my kitchen pending what fresh herbs are growing: cilantro, arugula, mint, kale or a mix of herbs: parsley/basil/mint; cilantro/cilantro etc. I experiment with whatever I have on hand. It’s a great way to use up herbs that are at risk of going bad
  • Instead of asparagus, use green beans or broccoli (cut broccoli into 1-inch segments)
  • I’ve used a variety of potatoes: red-skinned, fingerling, Yukon, even sweet potatoes. I cut them into 2-inch chunks, leaving the skin on if they’re organic. If not organic, I peel the potatoes.
  • Instead pesto on the fish, I thin the pesto with add 1 – 2 tablespoons of fresh lemon, or even water and mix into the vegetables. In that case, I brush the fish with olive oil and place lemon slices on it
One-Pan Pesto Crusted Fish with Asparagus and New Potatoes
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Servings
4 servings
Servings
4 servings
One-Pan Pesto Crusted Fish with Asparagus and New Potatoes
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat oven to 400.
  2. Mix olive oil with minced garlic.
  3. In a roasting pan toss new potatoes with 1 1/2 tablespoons of the garlic olive oil.
  4. Place in oven and bake 15 minutes.
  5. Meanwhile, toss asparagus with remaining garlic olive oil and spread pesto over fish fillet with pesto.
  6. Remove roasting pan from oven, add asparagus to roasting pan. Make a space in the center of the potatoes and asparagus and place fish fillet there. Put roasting pan back in the oven and bake 15 minutes.
  7. Test fish to make sure it is cooked in the middle (trout cooks faster than salmon which cooks faster than cod), if not bake another 3 – 5 minutes or until done.
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One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato

I like this meal because it reduces the number of prepping bowls, pots and pans, but also because of the wonderful flavors and textures, with the added bonus that it is nutrient-rich.

I used my  Cilantro Pesto but it can be any pesto, even store-bought pesto.  Pesto happens a lot in my kitchen pending what fresh herbs are growing in my pots: cilantro, arugula, mint, kale or a mix of herbs: parsley/basil/mint; cilantro/cilantro, experiment with what you have on hand; it’s a great way to use up herbs that are on the verge of going bad.

This recipe can be changed up a couple of ways:

  1. Instead of asparagus, use green beans or broccoli (cut the broccoli into 1 inch pieces to it cooks in the same time
  2.  If new potatoes are not on hand, use any other potato; just make sure to cut bite-size. Use sweet potatoes instead for brighter color and added nutrition. If using organic, I scrub well and leave the peel; if they are not organic, I peel the potatoes
  3. Instead of spreading the pesto on the fish, add a tablespoon or two of fresh lemon, or even water to the pesto and toss into the vegetables, mix well. Simply brush the fish with olive oil and place lemon slices on it.

Left overs make great wraps/burritos. I keep frozen whole wheat tortillas in my freezer to easily make lunch out of leftovers.

Jump start another dinner with this effort

  • Double the recipe on vegetables and toss with spinach, edamame or white beans and a balsamic vinaigrette the next night
  • Or scramble 6 eggs, mix in the vegetables, generously brush an oven-proof skillet with olive oil  and cook the frittata on the stove top until it begins to set. Sprinkle 2 tablespoons of shredded Parmesan cheese on top and finish cooking it in an oven preheated to 350. Serve with a green salad
  • Make a double batch of pesto and for dinner the next night, make Pasta with Pesto and White Beans
One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato
Print Recipe
Servings
4 servings
Servings
4 servings
One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato
Print Recipe
Servings
4 servings
Servings
4 servings
Ingredients
Adjust servings: servings
Units:
Instructions
  1. Preheat oven to 400.
  2. Mix olive oil with minced garlic.
  3. In a roasting pan toss mushrooms with new potatoes, drizzle in garlic olive oil and toss well. Place in oven and bake 10 minutes, mix well and bake another 15 minutes.
  4. Meanwhile, make pesto and cover top of fish fillet with pesto.
  5. Remove roasting pan from oven, add asparagus and toss well. Make a hole in the center of the vegetables and place fish fillet in center. Put roasting pan back in the oven and bake 15 minutes.
  6. Test fish to make sure it is cooked in the middle (trout cooks faster than salmon which cooks faster than halibut), if not bake another 3 – 5 minutes or until done.
Recipe Notes

A Color My Food original recipe

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