Not too long ago, I had a childhood friend call me with questions about her current diet. As we discussed her needs, I inquired, “tell me, what foods you eat that are green” She paused and with thoughtful reply answered…”Jello and m&m’s” I laughed. Then I realized this is not far from the truth for most of us.
Since we were all wee ones, we heard our parents exclaim at dinner time – “Eat your vegetables”. Some of you have the dinner time duel with your little ones now. Vegetables are a great source of vitamins, minerals, fiber, and all sorts of phytochemicals - which we are just now discovering all of their wonders. Vegetables are low in calories. They help us to feel fuller. They – yes, we all know it – are good for us. So, then why do many of us have such a difficult time eating the recommended 3-5 servings a day (up to 5-9 servings per day if you include fruit)? I hypothesize that most of us have not had vegetables prepared in a delectable way that is low in fat and high on flavor. If cooked too long, most vegetables will produce a chemical (glucosinolate sinigrin) that makes them bitter and not on our top of “go-to” green choices.
Behold! Exhibit A: The Brussels Sprout
Brussels Sprouts are of the Brassicacae family and are full of vitamin A, vitamin C, folic acid, and fiber. They are those small leafy green buds that you may know as bitter, mushy mini cabbages and the most hated of all veggies. I grew up eating these boiled with a vinegar pepper sauce or the frozen lightly buttered version made by that giant green dude. I didn’t hate them. I didn’t love them, either. It wasn’t until a Food Science class in college I discovered these lil’ wonders fresh from the garden. WOW! What a difference. Last night, I spied a mound of fresh brussels at my local grocery. I picked up a pound and watched The Angler give me that skeptical look.
At home, I cleaned the loose leaves, removed any remaining stalk pieces, and sliced them in halves. I tossed them with 2 Tbsp of olive oil, 1-2 tsp of kosher salt, fresh cracked pepper and spread them on large baking sheet. I placed them in a 400 degree oven for 35-40 minutes, stirring them occasionally.
I must say, they were divine. The Angler was amazed. He had to make himself quit eating them. The slow dry cooking method allowed them to caramelize, some of the outer leaves charred leaving these with a sweet, smokey flavor – nothing like the bitter cabbages of yore.
As part of the Boots Camp Challenge this week I challenge you to get 2-3 servings of vegetables with lunch and dinner. I hope you will venture out and try some new (or old) vegetables made in a new way. Using the roasting tips above, you can roast nearly any vegetable. And hopefully, when someone asks what do you eat that is green – you will shock them by saying – Brussels Sprouts. See – it is easy being green.
Cheers!
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