Roasted Brussels & Sweet Potatoes
A few ideas for the healthier potluck or dinner party at home: substitute riced cauliflower for potatoes as it promotes digestion (something vital to surviving heavy holiday meals); use wheat berries in place of traditional bread stuffing as they are equally as filling, versatile, and these delicious grains help stabilize blood sugar; bring wine-poached or roasted pears with a dab of mascarpone as a satisfying dessert. Pears are approximately 84 percent water, thereby aiding hydration.
For a power-boosting side dish, opt for this recipe boasting oven-roasted Brussels sprouts, purple and orange sweet potatoes, cipollini onions, garlic, and spices. The purple sweet potato contains more free-radical protection than red cabbage, grapes, elderberry, or organic purple corn. Plus, sweet potatoes contain sporamin protein, which acts as an antioxidant and contributes to its low glycemic factor – a plus for energy depleting holidays. Other key protectors in this recipe include the stimulation of melatonin from walnuts, which encourage restful sleep naturally, anti-inflammatory spices such as cumin, and anti-cancer Indole-3-Carbinol, which is prevalent in Brussels sprouts. High in nutrition and easy to transport, take along this side dish that is so flavorful, guests will not realize it’s good for them!
Roasted Brussels Sprouts and Sweet Potatoes
Garlic Roasted Brussels and Sweet Potatoes
1 Tbs chopped fresh thyme leaves
1 Tbs chopped fresh rosemary
1 tsp sea salt
1 teaspoon black pepper
¼ tsp cumin
1 large sweet potato, peeled and cut into 1-inch pieces
1 large purple sweet potato, peeled and cut into 1-inch pieces
1 pound Brussels sprouts, trimmed and halved
10 fresh cipollini onions, peeled, trimmed and halved, if needed
2 cloves garlic, sliced
1/3 cup roughly chopped walnuts
3 tablespoons grapeseed oil
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a small bowl, mix together thyme, rosemary, salt, pepper, and cumin and set aside. In a large bowl, toss together the sweet potatoes, Brussels sprouts, onion, garlic, and walnuts. Add the grapeseed oil and thyme mixture and toss well to coat. Spread on to the baking sheet and bake for 35 to 40 minutes, or until fork tender.
Serving size: one heaping cup
240 calories, 32g carbs, 5.9g protein, 11.5g fat, 1.1g saturated fat, 7.4g fiber, 3.2g sugars
About the Author: Susan Irby is a Certified Fitness Nutritionist and food healer, award-winning network television and radio personality, and the creator of The Bikini Chef brand, its recipes and content, which promotes “figure flattering flavors.” She has penned nine books and just ran her first marathon at age 50! Visit Susan online at thebikinichef.com, susanirby.com and bikinilifestyles.com.
Copyright Susan Irby, the Bikini Chef™ 2017