If you think Brussels sprouts look like mini cabbages, that's because they are from the same family! Originating in Belgium, these little veggies pack a healthy punch by providing antioxidants, fiber and key nutrients like Vitamins C, A, E and K.

Brussels sprouts are available year-round, but peak season is from September to mid-February. There are a number of ways these nutritious veggies can be prepared to create a tasty side dish for any meal. Try this recipe (one of my personal favorites, from the Food Network): 

• 1 lb brussel sprouts
• 2 tbsp olive oil
• 1 tbsp minced garlic
• 1 tsp dry mustard (Any mustard works here. Just mix it in with the olive oil before adding to the sprouts)
• 1 tsp smoked paprika
• 1 tsp salt
• 1/4 tsp black pepper

ENJOY!

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Source: Foodnetwork.com, Alton Brown. 2011. Grilled Brussel Sprouts.

I've been meaning to share this recipe from Yoga Journal Magazine for a few months now. It was so easy to make and really tasty! If you make it, let me know how you liked it.  

Cauliflower Orecchiette with Red Pepper, Basil, and Parmesan

Makes 6 to 8 Servings

Ingredients:

• 2 teaspoons kosher salt
• 1 head cauliflower (about 2 pounds)
• 1 pound orecchiette or farfale pasta
• 3 tablespoons olive oil
• 2 tablespoons minced garlic (about 6 medium cloves)
• ½-1 teaspoon crushed red pepper flakes
• 1-1 ½ tablespoons chopped fresh basil
• ½ teaspoon freshly ground black pepper
• 1 cup freshly grated Parmesan cheese

Directions:

1. Fill a large pot about ¾ full with water, add 1 teaspoon of the salt, and bring to a boil. Meanwhile, cut the cauliflower florets away from the core and add them to the boiling water. Cook just until cauliflower is fork-tender, 5 to 7 minutes. With a slotted spoon, remove the cauliflower and drain in a colander. When the water comes back to a boil, stir in the pasta and cook until it is al dente, 10 to 12 minutes.

2. While the pasta cooks, heat the oil in a large, deep skillet over medium heat just until it begins to shimmer. Add the cauliflower and, with a spatula or wooden spoon, break the florets into bite-sized pieces roughly the same size as the pasta. Cook, stirring, just until the florets begin to brown, 3 to 4 minutes. Add the garlic and cook until fragrant and beginning to brown, 1 to 2 minutes.

3. Drain pasta, reserving 1 cup of the cooking water. Add the orecchiette, cauliflower, and garlic to the pot and mix well. Add the crushed red pepper flakes, the basil, the remaining 1 teaspoon of salt, and the pepper, and then toss. Add the cheese and toss again. If the pasta doesn’t look saucy enough, spoon in a little of the reserved pasta water, toss one last time, and serve right away.

Once only found in local health-food stores, Quinoa (pronounced KEEN-wah) is now becoming more mainstream as this little seed is more frequently popping up as a side dish or salad topper. While used as a grain, quinoa is actually the seed of the Chenopodium plant, a relative of leafy green vegetables. Quinoa is native to South America where the Incas called it the “mother grain” due to its ability to sustain their warriors.

What makes quinoa so great?

Quinoa is the only “grain” considered a complete protein. This means that it contains all nine of the essential amino acids. Additionally, quinoa is an excellent source of manganese, magnesium, phosphorus, and fiber. It is also a good source of iron, zinc, copper, and some of the B-vitamins. The fiber and protein content of quinoa make it a good choice for those trying to lose weight because it will keep you feeling fuller longer than something such as white rice with minimal fiber and protein. Quinoa is also easy to prepare taking only about 15 minutes to cook. Its versatility is vast so try it as a savory side, in soups or salads, or even sweeten it for a dessert.

Try this easy quinoa recipe: Quinoa Salad with Apples & Almonds (from Disney FamilyFun Magazine)

Ingredients (serves 6)

• 1 cup quinoa, rinsed
• 2 cups water
• 2 Tbsp honey
• ¼ cup lemon juice
• ½ tsp salt
• 3 Tbsp olive oil
• 1 cup diced tart apple, such as Granny Smith
• 1 cup finely chopped celery
• 1/3 cup golden raisins
• 1/3 cup finely chopped parsley
• ½ cup sliced almonds

Procedure:

1. In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let cool completely.

2. In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.

3. Add the apple, celery, raisins, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Serve at room temperature.

Nutritional Analysis: (per serving):

Calories: 187, Fat: 9.2 grams, Saturated Fat: 1.1 grams, Sodium: 161 mg, Protein: 4.6 grams, Carbohydrate: 22.8 grams, Dietary fiber: 3.1 grams 

Mmmm, the California avocado, put on everything from omelets to salads to sushi and even in shakes. Avocados were first introduced to California in the late 1800s and their popularity has been growing ever since. Avocados may have gotten a bad rap for being a high fat food, but perhaps the type of fat in avocados should be more emphasized. Monounsaturated fat, the predominant fat in avocado, may help reduce bad cholesterol levels in the blood, thereby reducing the risk of heart disease. The key is moderation. The American Heart Association recommends replacing saturated fats and trans fats with monounsaturated fats.

1/5 of a medium avocado contains approximately: 50 calories, 4.5 g total fat (0.5g saturated fat, 0.5 g polyunsaturated fat, 3 g monounsaturated fat)

Additionally, avocados are nutrient-dense, as they contain many vitamins and minerals including potassium, vitamin E, vitamin K, B-vitamins, and more. Luckily for us, avocados are in peak season spring through fall, so now is the perfect time to pick up this savory fruit and enjoy!

While Hass avocados are the most predominant variety, there are many more types grown here in California. Click here to learn more.

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

Yesterday I had the privilege of doing a "Quick & Healthy" cooking demonstration for a local law firm. I made three items - an appetizer, entree, and dessert. I'll share the entree recipe here and the others in a future post. 

If you're interested in having a cooking demonstration at your office or for your next gathering of family/friends, let me know! It's such a fun way to learn about nutrition and the many benefits food has to offer.

Entree: Chicken Sausage Fusilli  

Ingredients:

• Olive oil, 2-3 teaspoons
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 shallot, finely diced
• 1 bell pepper (any color), diced
• 1 package organic chicken sausage, such as Aidell's (4 links, sliced thinly)
• 1 box Pomi chopped tomatoes
• 1 box Pomi strained tomatoes
• Season to taste with: cayenne pepper, crushed red pepper, salt, pepper, basil, oregano, thyme
• 1 lb fusilli pasta, cooked al dente
• Parmesan cheese

Directions:

• Heat oil in a sauce pan. Add onions and shallots – cook until translucent. Add garlic, cook for ~30-60 seconds. Then add chicken sausage and cook for another 3-5 minutes.
• Meanwhile, boil water for pasta. Cook according to package directions until al dente.
• Add bell peppers, tomatoes, tomato sauce, herbs and spices. Let sauce simmer until the flavors blend.
• Serve pasta with sauce and top with Parmesan cheese.

Tonight I made a chicken sausage paella, slightly modifying a recipe from Ellie Krieger's book So Easy. It was delicious and very easy. I served it with a spring mix salad with cranberries, walnuts, tomatoes, feta and my own apple cider vinaigrette dressing (3 parts apple cider to 1 part canola oil plus ~1 tsp sugar per 1/4 cup of dressing). 

Krieger's recipe calls for chorizo and chicken thighs, but I just used chicken sausage instead. I also found special paella rice at Bristol Farms, which worked wonders for the dish. Here is how I made the paella: 

• 1 Tbsp plus 2 tsp olive oil
• Two 6-ounce chicken sausage links, sliced into 1/4-inch rounds (if sausage is raw, it will be easier to slice if you grill it on all sides in a pan first)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 1/2 cups low-sodium chicken broth
• 12 ounces frozen peas
• 1 cup uncooked paella rice
• 1 large ripe tomato, chopped
• 1/4 cup sliced green Spanish pimento-stuffed olives
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 1/8 tsp ground turmeric
• small pinch of saffron threads

Hanukkah, also known as the Festival of Lights, celebrates the victory of the Jewish Maccabean revolt against a mighty Syrian Greek army in the year 165 BCE.When the Maccabees went to rekindle the holy light in their Great Temple, they found only enough oil to burn for a single night.  It was here that the Hanukkah miracle occurred. The oil in the tiny cruet burned for eight straight days and nights. Hanukkah is unique among holidays in that its liturgy urges the consumption of oil, in celebration of the Hanukkah miracle.  To celebrate, Jews light candles in menorahs and eat foods that are fried in oil. Traditional fried foods include soufganiyot and latkes.  The following are some healthier takes on traditional Hanukkah dishes.

Low-Fat Latkes 

Serves: 8 | Prep: 20 min | Cook: 15 min. 

Ingredients: 

• 3 pounds Yukon gold potatoes
• 1 medium onion
• 1/3 cup matzah meal, or unbleached white flour
• 1/2 teaspoon baking powder
• 1 cup egg substitute, or 2 eggs plus 4 whites
• 3 tablespoons chopped parsley
• kosher salt
• freshly ground black pepper
• olive oil spray (or 2 tablespoons olive oil)
• Serve with:non-fat (NF) or low-fat (LF) sour cream and/or applesauce

Cooking Instructions:

1. Place a couple of non-stick baking sheets in the oven and preheat to 450°F .
2. Peel the potatoes and onion and coarsely grate in a food processor fitted with a shredding disk or on a box grater. Grab handfuls of the grated vegetables and squeeze tightly between your fingers to wring out as much liquid as possible.
3. Transfer the grated vegetables to a mixing bowl and stir in the matzah meal, baking powder, egg substitute, parsley, and plenty of salt and pepper. (The latkes should be highly seasoned.)
4. Spray the hot baking sheets with oil (or drizzle the oil on it and spread with a wooden spoon) Spoon small mounds of potato mixture onto the baking sheet to form 2-1/2 inch pancakes, leaving 1 inch between each. Bake-fry the latkes in the oven until golden brown, 6 to 8 minutes per side, turning once with a spatula. (When you turn the latkes, try to flip them onto spots on the baking sheet that still have oil.)
5.  Transfer to platter and serve immediately with sour cream and/or applesauce.

Nutrition Facts (for 6 or 7 latkes): 192 calories, 4 grams fat, 1 gram saturated fat, 9 grams protein, 35 grams carbohydrates, 4 grams fiber, 82 mg sodium           

Recipe By: Steven Raichlen, Cookbook Author