A guy walks into the doctor’s office.
A banana stuck in one of his ears, a Brussels sprout in the other ear, and a carrot stuck in one nostril.
The man says, “Doc, this is terrible. What’s wrong with me?”
The doctor says, “Well, first of all, you need to eat more sensibly.”
All kidding aside….beautiful little Brussels sprouts are King when it comes to vitamin ‘K’ About 250 % of your daily needs in just 1 serving of my recipe here. So who needs vitamin ‘K’ ? Everyone.
Low levels of vitamin K are a potential risk factor for osteoporosis, particularly in people with bowl disease.
Doubling the average American adult’s daily vitamin K intake can lead to a significant increase in bone density in post-menopausal women over one year. And Brussels sprouts contain one of the highest concentrations of vitamin K, even more so than their Cabbage cousins. Combined with fresh broccoli, spinach and the juice of a fresh orange in this dish, they are one tasty good-for-you dinner.
Oranges, Mandarin in particular, were just made for soy sauce, brown mustard and a pinch of red pepper flakes sauce. I could use this sauce on almost any green vegetable. It really does make a wonderfully versatile sauce for hot or cold foods. A fabulous salad dressing as well. Here’s another version for salads just as fresh and tangy for salads from Gena:
First step in this dish is to blanch your Brussels sprouts and the broccoli. Then toss them into an ice bath to stop the cooking process. The longer they cook, the more chance they have a tasting too bitter. You’ll still want them cooked through though so this helps to shorten the time they need in the heat when you braise them in butter. For the broccoli, it will soften up the florets so they just need reheating when your dish is ready to serve.
Mix up your Orange sauce in advance as well so you’re not waiting on that to serve. It will warm up when you add it to the pan of veggies when everything is cooked so no need to heat. If you’re a little nervous about the Brussels sprouts being cooked through all the way, cut the stems off prior to blanching them and cut a small ‘X’ in the bottom of each one, about a 1/4 inch deep, to help the hot water cook the inside of each one as they blanch.
Click HERE for more on that trick.
Once you’ve blanched the veggies, dried them and are actually ready to cook up your dish (they’ll store over night in the fridge after blanching if needed) you’ll want to slice your Brussels sprouts in half, heat up a little oil in a fry pan and place them cut side down in the pan to brown. This take about 7 – 10 minutes depending on how browned you’d like them. Then add in your broccoli and spinach leaves, toss everything with the orange sauce and you’re ready to serve. I made my rice ahead of time so I wasn’t waiting on it for the meal. These really are best served immediately after cooking. Or you can sneak a few right out of the fry pan like we did….couldn’t wait for a plate!
- 1 dozen fresh Brussels Sprouts, washed with stems trimmed off
- 1 - 2 cups broccoli florets
- 1 cup of fresh baby Spinach leaves
- 1 cup Wild Rice cooked
- 1 cup Brown Rice cooked
- 2 Tbs of Olive Oil and 2 Tbs. of vegan butter (for browning your sprouts)
- Juice of 1 medium size Orange ( I used a Mandarine)
- 4 Tbs. Tamari Soy Sauce
- 3 Tbs. Brown Mustard
- 1/2 tsp diced garlic
- 1/2 tsp red pepper flakes
- 3 Tbs. Maple Syrup
- Enough oil to make the sauce smooth, about 2 Tbs.( I used Walnut Oil)
- In a medium size pot of boiling water, blanch your cleaned Brussels sprouts for about 2 minutes and remove immediately to an ice bath to stop the cooking process. Add your cleaned Broccoli florets to the boiling water, again for 2 minutes, and then add them to the ice bath as well. After about 5 minutes, drain the veggies from the ice and keep in the fridge until you're ready to cook / serve your dish.
- Mix up the ingredients for your Orange sauce and set aside. No need to refrigerate or heat now.
- When you're ready to cook up your dish, heat your oil/ butter in a large fry pan on medium heat. Cut the stems off (discard stems) of the Brussels sprouts and then slice them in half and place them in the heated pan, cut side down to brown. They should be browned and cooked through after about 7 - 10 minutes but check a few as they cook to make sure that they're not browning too much.
- When sprouts are browned, reduce heat to low.
- Add in the spinach leaves and blanched broccoli on top of the sprouts. Cover and let sit for 5 minutes. When you're ready to serve, pour the Orange sauce over all the veggies. Stir in to coat them with the sauce and cover, heat on low, for 1 minute to heat the sauce.
- Serve over rice, inside a warmed tortilla or just plain is great too.
- Black Bean Soup
- Homemade Sprouted Protein Powders