Brussel Sprouts with Hazelnuts, Sunflower Seeds and Dates

Cruciferous vegetables are part of the bassica genus of plants. They include brusssel sprouts, broccoli, cauliflower, kale, cabbage, collard greens, and bok choy.

Cruciferous vegetables contain indole-3-carbonol, which has been found to inhibit the development of several cancers, such as bladder, breast, colon, liver, lung and stomach. Indole-3-carbonol in these super-veggies has the following effects on cancer:

• They help protect cells from DNA damage.
• They inactivate carcinogens.
• They have anti-inflammatory effects.
• They induce cell death in cancer cells.
• They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (metastasis). 

These effects are powerful and are a testament to food is medicine! Aim to include at least one serving of a cruciferous vegetable in your diet daily.

I typically roast brussel sprouts, seasoning them with coconut oil, salt and pepper, and a drizzle of maple syrup. Here is a new recipe that I tried out tonight. It was delicious- so delicious that I may be including it as part of Christmas dinner. Enjoy!

Brussels Sprout Salad with Hazelnuts, Sunflower Seeds and Dates
Ingredients
1 1/2 lb brussel sprouts
Salt
2 tbsp butter
2 tbsp olive oil
2 tbsp rice vinegar
Juice of 1/2 lemon
4 dates, diced small
1/2 cup hazelnuts
2 tbsp sunflower seeds
Freshly ground black pepper

1. Cut ends off brussel sprouts. Process them in food processor to shred them.
2. Place 1/4 cup water in a large saucepan, add a pinch of salt and bring to a boil. Add sprouts, cover and cook over high heat for 3-5 minutes.
3. For the dressing, melt butter in a pan over medium-high heat until its bubbling and brown; pour into a bowl. Add oil, vinegar, lemon juice, dates and 1/4 tsp salt. Mix well; dress sprouts. Sprinkle in nuts and seeds. Add pepper to taste.


For other cruciferous recipes:
Preventing Cancer with Collard Wraps
Kale chips
Coconut-Curry Chickpeas and Cauliflower 
Cauli Mash
Millet Mashed "Potatoes"

Pumpkin Spice Smoothie

This recipe was inspired by one of my patients. I always love learning healthy recipes and tips from my patients!

This smoothie recipe makes an ideal breakfast- packed full of blood sugar stabilizing protein, antioxidant rich pumpkin, seeds for essential micronutrients and fiber, anti-inflammatory spices.

Thanksgiving is in a few days, and this might be a good breakfast to start the day off right.

Ingredients

• 1/2 can organic pumpkin
• 1 banana
• 2 scoops vanilla protein powder (I like hemp, rice or pea protein powders)
• 3-4 tbsp ground pumpkin seeds
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 1/4 tsp cinnamon
• 2 cups unsweetened vanilla almond milk

Combine all ingredients in a blender. Blend on high for 1 minute. Enjoy!

Black bean, sweet potato enchilada

Healthy Holiday Recipe:
Black bean, sweet potato enchilada
This is a delicious entrée ideal for entertaining. It can be made the night before and it travels well, so it’s great for a holiday party or a potluck. It is vegetarian but is sure to impress the omnivores as well.
Sauce
1 15 oz can tomato sauce
1 ¾ cups low sodium vegetable broth
1 tsp chili powder
1 tsp garlic powder
1 tsp dried oregano

Filling
1 tbsp extra virgin olive oil
1 small onion, diced
1 ½ lb. sweet potatoes, peeled and diced (3 cups)
1 15 oz can diced tomatoes, drained
1 16 oz jar prepared salsa
2 ccloves garlic, minced
1 15 oz can black beans, rinsed and drained

Enchiladas
Extra virgin olive oil, for brushing baking dish
16 6-inch corn tortillas, warmed
1 avocado, diced, for garnish
12 oz. goat feta cheese
cilantro, for garnish

1. To make sauce: Bring all ingredients to a simmer in a saucepan over medium heat. Whisk to combine, then remove from heat. Season with salt and pepper.
2. To make Filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3-5 minutes. Add sweet potato, tomatoes, salsa, spices, and ½ cup water; bring to a boil. Reduce heat to med-loww, and simmer 30-40 minutes, or until sweet potatoes are soft. Mash mixture until combined. Add black beans and cook 5 minutes.
3. To assemble Enchiladas: Preheat oven to 350 F. Brush 13x 9 inch baking dish with oil. Spread ½ cup sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish. Top with remaining sauce and feta cheese. Bake 20 minutes.
4. Broil last 5 minutes, or until cheese is browned. Garnish with avocado slices and cilantro.