Sauteed Brussels Sprouts with Toasted Walnuts

All my boys love this simple preparation of Brussels sprouts.

The bright green sprouts look beautiful on a dinner plate

Growing up with Brussels sprouts on my dinner plate, I never understood why my friends used to stick their noses up at them. Mom simply steamed and buttered them and we thought they were divine. But for some reason, Brussels sprouts sad reputation preceded them and most people I know never ate them.

Northern California is the largest producer of sprouts in the United States and the season runs from June through January.  Between January and June, we can get them from Mexico, just south of us. We are fortunate to have access to this super-food fresh year round. About 80% of the crop in California is frozen and shipped around the country.

Brussels sprouts are part of the Brassica family (as is broccoli) and contain sulforaphane which is a chemical believed to have strong anti-cancer properties.  They also contain indole-3-carbinol which is known to boost DNA repair in cells.

Servings:  5

Prep and cook time:  20 minutes

1 pound brussels sprouts, rinsed

1 tablespoon olive oil

1 tablespoon butter

1/2 cup walnuts, toasted

salt and pepper to taste

Trim the bottoms off the Brussels sprouts and slice them as shown.  

Heat the oil and butter together in a large skillet.  For a vegan option, omit the butter and increase the olive oil.

Meanwhile toast the walnuts.  (These may actually be cooked earlier and set aside).   I use a dry skillet and cook them over low heat until they begin to brown and you can smell their aroma.  Watch them though as they will quickly burn if not removed from the heat in time.

Saute the Brussels sprouts for about 5-6 minutes or until they start to soften.  Add in the walnuts and continue cooking for another minute or two until the sprouts are tender.  Remove from heat and season to taste with salt and pepper.  Stir thoroughly and serve.

For Christmas dinner, I added a couple of ounces of chopped pancetta which I

sauteed with the oil and butter and then removed from the pan.

 I added the pancetta back in at the same time as the walnuts.  Yum!

An added bonus to this side-dish are, of course, the walnuts. Walnuts are one of the few plant sources of omega-3 essential fatty acids, about 3 grams in a 1-ounce serving.  They also contain good amounts of vitamin C, B-vitamins, magnesium, copper, and zinc.

Calories for one serving of this recipe is about 170 calories with 3 grams fiber, 4 grams protein, 8 grams carbs, and about 15 grams fat mostly in the form of polyunsaturated and monounsaturated fats. In addition, there is 70% RDA for vitamin C, 30% for copper, and about 35% for manganese.

- Kim Fielding

Sauteed Cod with Colorful Seasonal Vegetables

Gently sauteed fresh cod is surrounded by a light parmesan broth,
seasonal Brussels sprouts, watermelon radish, parsnips, and turnips

Last week I was treated to a fabulous brunch at the Mayfield Bakery and Cafe in Palo Alto.  Bustling with activity, happy patrons chatted away and a very efficient wait staff never missed a request.  The menu features seasonal foods and is changed every two weeks.  I ordered an egg scramble surrounded by parmesan broth and locally grown produce.  It was amazing and the inspiration for this supper.

serves:  4                prep and cook time:  30 minutes

1 large watermelon radish, scrubbed and cut into cubes
1 parsnip, peeled and cut into cubes

1 turnip, scrubbed and cut into cubes

Olive oil
12 Brussels sprouts, trimmed
4 4-ounce cod fillets
2 tablespoons butter
2 cups vegetable broth
2 tablespoons finely grated Parmesan cheese



Preheat oven to 325 degrees.  Place the cut radish, parsnip, and turnip on a roasting pan and toss with a small amount of olive oil.  Bake for 8-10 minutes or until they are crisp tender.  Remove from the oven and set aside.

Meanwhile, steam the Brussels sprouts for about 6 minutes or until barely tender and bright green in color.  Drain and set aside.

Melt the butter in a large skillet.  Add the cod fillets and season with salt and pepper.  Cook for about 4 minutes and turn over.  Cook for another several minutes until cooked through.  Remove to a plate and keep warm.

 
In the same skillet, add the vegetable broth and bring to a simmer.  Add the roasted vegetables, steamed Brussels sprouts, and the finely grated Parmesan cheese and heat through for a minute or two. 

To serve, place a warm cod fillet in a bowl.  Surround with the heated vegetables and top with the broth.  A side green salad and thick toasted crouton accompany this dish nicely.

The salad is composed of Romaine lettuce, avocado, and currants
with a light vinaigrette. 
Thick baguette slice is simply toasted in a broiler.

Calories for the sauteed cod and seasonal vegetables are about 475 and includes 5 grams fiber.

- Kim Fielding