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Healthy Gold Beets and Brussel Sprouts Dish

Here’s my latest and greatest superfood dish. Do yourself – NO,DO YOUR BODY the favor of cooking up this amazing nutritional powerhouse dish. Be sure to read further below to find out some of the health benefits of eating Gold Beets and Brussel sprouts with almonds and thyme.

Dish Ingredients:

  • 4 medium or 8 small gold beets
  • 20 Brussel sprouts
  • 1 medium shallot, peeled and thinly sliced
  • 2-3 Tbsp. olive oil (organic)
  • 1 Tbsp. freshly chopped Thyme
  • 1/4 cup blanched almond slivers (toasted)
  • Sea Salt (to taste)
  • Fresh ground pepper (to taste)

Directions:

    photo of Gold beets and Brussel Sprouts at rickosborn.com nutrition coach in Raleigh, NC

  1. The beets take the longest to cook, so start them first. Peel them with a vegetable peeler. Boil them in water in a small saucepan for 40-45 minutes. When done, set aside to cool for a few minutes and cut into quarters. (Note: you can cut them in quarters before boiling which will reduce your boiling time.)
  2. While beets are cooking, toast the blanched almond slivers. Heat a skillet to medium high heat and add the almonds. Stir frequently with a spatula, taking care not to let them burn. When the almonds begin to brown, remove from pan into a small bowl or plate. Let cool, set aside.
  3. Clean up the Brussel sprouts by removing brown leaves and by cutting off the stalky bottom. Put in small sauce pan and cover with filter water. Boil for no more than 5 minutes. They should be just about cooked all the way through. Set aside for a few minutes to cool, and then cut each sprout in half.
  4. In a decent sized skillet heat 1 tablespoon of olive oil at medium heat. Add the thinly sliced shallot pieces, lower to medium heat and cook until translucent – a few minutes. Add a little more olive oil and raise the heat to medium high. Add the Brussel sprouts and gold beets to the pan, along with the fresh thyme and mix up well. Salt and pepper to taste. Cook for a few minutes more, stirring. Remove from heat and serve. Tastes great warm, but also tastes great the next day cold.

Makes about 6 nice servings. If that’s too much, that’s a good thing. Believe me, you’ll want leftovers. They taste even better cold the next day!

The SuperFood Power Punch

Besides the awesome flavor of this creative combination of vegetables, Gold beets, Brussel sprouts, Thyme, Almonds and Olive Oil pack quite a superfood, nutritional powerhouse whallop for our health. The health benefits of eating a dish such as this are plentiful and thrilling. Look at how you will nourish your body:

Health Benefits of Gold Beets:

Gold beets are great to eat year round, as they tend to have a neutral thermal nature. Some foods are warming and some are cooling. Beets tend to be neutral. They have a sweet flavor like red beets. According to Traditional Chinese Medicine (TCM), they strengthen the heart, sedate the spirit, improve circulation, purify the blood, benefit the liver, moisten the intestines and promote menstruation. Furthermore, in TCM, they are used along with carrots to regulate hormones during menopause. Lastly, they are used to treat constipation and help nervousness.

While they are very good for you, one thing to remember is that they do contain oxalic acid which can inhibit calcium metabolism and has been known to promote kidney stones. So, you may not want to eat them every day.

Health Benefits of Brussel Sprouts:

Brussel Sprouts are members of the cruciferous vegetable variety and contain a good bit of Omega-3 fatty acids, anti-oxidants and other natural chemicals that help fight inflammation, as well as have a rich content of Vitamin K. Also, they are known to contain important detoxifying phytonutrients like glucosinolates and isothiocyanates which are known cancer fighters, particularly bladder, breast, colon, lung, prostate and ovarian.

Health Benefits of Thyme

Contains “thymol,” the main volatile oil in the herb, which is known for its ability to protect and increase the amounts of healthy fats in and around our cells. It also contains a number of flavonoids, including apigenin, naringenin, luteolin and thymonin – all of which, combined with its high content of manganese, increase its antioxidant capacity.

Health Benefits of Almonds

Almonds are high in mono-unsaturated fats, the same type of health-promoting fats found in olive oil (also used in this recipe). These types of fats are known to help lower LDL (bad cholesterol) thereby reducing the likelihood of heart and cardiovascular disease. In addition to the mono-unsaturated oil content, they also contain the heart healthy antioxidant Vitamin E. Furthermore, almonds contain the all important minerals magnesium and potassium, which help to keep the heart and cardiovascular system healthy.

The above health benefits of these vegetables are by no means exhaustive. There’s a lot more to be known about how they can bolster our health. Nevertheless, take what’s written here to heart (no pun intended) and serve yourself up this dish frequently. Not only will your taste buds love it, but your body will love you for its nutritional value all the more.

As always, I welcome your comments, suggestions and questions below.

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