Tuesday, November 22, 2011

Healthy Thanksgiving Side Dish

Here is one of my all-time favorite "healthy side dishes."

Warm Brussel Sprout Slaw with Smoked Tempeh Bacon and Caramelized Shallots

shredded brussel sprouts with dates, pine nuts, shallot


1 ½ Lb. Brussel Sprouts
3 pcs. Smoked Tempeh Bacon (or) Smoked Turkey Bacon
3 Tbs. Grapeseed Oil
2 Lrg. Shallots, Sliced
Sea Salt
Cracked Black Pepper


Wash and cut the brussel sprouts lengthwise. Cut lengthwise into thin (1/8 inch) slices. Set aside. In a large sauté pan over medium-high heat add the grapeseed oil, add the shallots and sauté until slightly caramelized. Add the tempeh bacon (or) smoked turkey bacon and sauté for 1 minute. Add the sprouts and fast toss until the sprouts are tender and bright green, about 6 minutes. Salt and pepper to taste. Serve warm.

This healthy side dish combines the natural sweetness of caramelized shallots, the earthiness of the brussel sprouts and the smokiness of vegan bacon (which adds an unforgettable depth of flavor). This heart healthy, good for you side dish will quickly become a family holiday staple, not to mention family favorite.

I like brussel sprouts. I use to hate them, but as I got older and found different avenues of recipe creativity, I realized they're actually pretty good. In this recipe I use a smoked vegan bacon, but a smoked turkey bacon works well and still gives a great burst of smoked flavor. Brussel sprouts are an excellent source of vitamin C and vitamin K, and vitamin K as we all know is a direct regulator of inflammatory responses such as Chrons Disease.

Tips for Preparing Brussels Sprouts:
Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves.

brussel sprouts in red colander

How to Select and Store:
Good quality Brussels sprouts are firm, compact, and vivid green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture. Brussels sprouts are available year round, but their peak growing period is from autumn until early spring.

Nutritional Facts: 80 Calories, 4 g Fat, 2 mg Cholesterol, 10 g Carbohydrates, 5 g Protein, 4 g Fiber, 350 g Sodium, 135 Potassium

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