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
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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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Crunchy Healthy Broccoli Salad

Some of the most nutrient-dense (nutrients per calorie) foods on the planet are:

  • Greens (including cruciferous like broccoli, cauliflower and cabbage)
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds/Nuts

Eating lots of these vegetables give us optimal amounts of immune-protective micronutrients that can fend of disease.

This salad combines 4 of those superfoods: broccoli, onions, nuts, and berries. It’s a delicious, nutritious way to eat more broccoli and change up dinner salad from leafy greens. Leftovers make a great lunch topped with some chicken and/or leftover grains.

Variations

  • Add leftover bacon, chopped
  • Add avocado, diced
  • Use pumpkin or sunflower seeds instead of nuts
  • Use raisins or other dried fruit instead of cranberries
  • Add 1/2 cup chopped cilantro or parsley
  • Mix in arugula or baby spinach for a more robust salad
  • Add leftover quinoa, brown rice or other grain for a “meal salad”
  • Top with leftover chicken
Crunchy Healthy Broccoli Salad
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Servings
4 servings
Servings
4 servings
Crunchy Healthy Broccoli Salad
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Servings
4 servings
Servings
4 servings
Ingredients
White Wine Vinaigrette
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Instructions
  1. Toss, broccoli, green onions, half of cranberries and half of nuts with CMF vinaigrette.
  2. Put into serving bowl
  3. Top with remaining cranberries and nuts.
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Sausage Poblano Pepper Strata

The name strata come from layers. Strata is a breakfast dish made from a beaten egg mixture poured over bread (sliced or cubed). There are innumerable variations, omnivore and vegetarian

  • different varieties of vegetables
  • breakfast meats (sausage, bacon, ham)
  • herbs and spices

I like stratas because you can make them the day before and chilled overnight. In the morning bake it in the oven.

Sausage Poblano Pepper Strata
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Servings
8 servings
Servings
8 servings
Sausage Poblano Pepper Strata
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Servings
8 servings
Servings
8 servings
Ingredients
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Instructions
  1. Butter a 13 x 9-inch baking dish.
  2. Heat olive oil in large skillet over medium heat; add onion and sauté until translucent. Add sausage and chopped poblano pepper and cook stirring occasionally until sausage is cooked through. Remove from heat and cool.
  3. Cut twenty 1-inch slices from baguette and arrange in one layer in baking dish.
  4. Whisk eggs and milk; mix in cooked sausage and all remaining ingredients until blended.
  5. Pour egg mixture over bread. Cover and chill overnight.
  6. Preheat oven to 350°F. Bake strata uncovered until puffed and golden, about 40 - 45 minutes.
  7. Let stand 5 minutes before serving.
  8. Serve with sliced avocado, chopped cilantro and/or salsa
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Cumin Quinoa and Garbanzo

I like the combination of rice and quinoa, and this dish can be more interesting using wild rice or red quinoa if it is available. But for quicker cooking on a busy night, you can use a single grain (either brown rice or quinoa). You can also make this with another grain such as barley (but increase the water to 3 cups for 1 cup of barley)

Cumin Quinoa and Garbanzo
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Servings
4 serving
Servings
4 serving
Cumin Quinoa and Garbanzo
Print Recipe
Servings
4 serving
Servings
4 serving
Ingredients
Adjust servings: serving
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Instructions
  1. Bring rice and 1 cup water to a boil in a small saucepan. Cover, reduce heat to low, and cook until water is absorbed and rice is tender, 25-30 minutes.
  2. Meanwhile, combine quinoa, bay leaf, 1/4 teaspoon salt, and 1 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Drain; return quinoa to hot saucepan. Cover and let sit for 15 minutes. Discard bay leaf, fluff quinoa with a fork, and transfer to a large bowl.
  3. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and cook, stirring occasionally, until soft, about 8 minutes. Add garlic and cumin and cook, stirring often, for 2 minutes.
  4. Add to quinoa. Add rice and garbanzo beans; mix well. Stir in remaining 2 tablespoons extra-virgin oil, fresh lemon juice, cilantro, parsley, and green onion. Season to taste with salt and pepper.
  5. Cut avocado into wedges. Serve salad with avocado and lemon wedges.
Recipe Notes

Adapted from Epicurious: Cumin Scented Quinoa and Black Rice

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