As part of my first Dietetic Internship rotation at the Department of Health, I spent one day a week at a Farmers Market. I was able to marvel at all of the beautiful local produce and take home a variety of delicious fruits and vegetables. From the market, I was given Brussels sprouts on the stalk. Picking each Brussels sprout off of the stalk is quite timely and a bit of a pain, but the end product lead to this delectable dish.
I thought that the bitterness of the Brussels sprouts and the sweetness of the squash would go nicely together, and boy was I right! Both of these ingredients are the epitome of fall flavors, and they come together to make a nice warm healthy autumn salad.
1 Delicata Squash
1 sweet potato
1 pound of Brussels sprout (or 1 stalk)
1 cup of quinoa
2 cups of vegetable broth
1/3 cup dried cranberries
¼ cup chopped walnuts
2 tablespoons of olive oil
salt and pepper to taste
Makes 3-4 servings
- Preheat oven to 350 degrees.
- Cut squash and sweet potato into small 1-2 inch pieces. There’s no need to peel either of these ingredients—the skin gets soft when cooked. Make sure to scrub the skin thoroughly with water and a vegetable scrubber.
- Place chopped ingredients in a bowl and coat with 1 tablespoon of olive oil and salt and pepper to taste.
- Evenly spread squash and sweet potato on a baking pan and bake in the oven for 30-40 minutes or until tender.
- While squash and sweet potatoes are baking, chop Brussels sprouts into slices as pictured below.
- Cover sliced Brussels sprouts with 1 tablespoon of olive oil and salt and pepper. Add walnuts to Brussels sprout mixture and stir.
- Evenly spread Brussels sprouts onto a baking sheet or casserole dish. After the squash have cooked for about 15 minutes, add Brussels sprouts to oven and cook everything for another 15 minutes.
- While everything is in the oven, begin cooking the quinoa. Combine quinoa and broth in sauce pan and bring to a boil. Once boiling, cover and reduce heat to low. Simmer for about 15 minutes.
- Once squash and sweet potatoes are tender and Brussels sprouts are getting golden brown, take out of the oven. Combine squash, sweet potatoes, Brussels sprouts, and cooked quinoa in one bowl. Add dried cranberries to the final dish and stir.
- Enjoy your seasonal autumnal dish!
- One cup of Brussels sprouts contain more than 100% the daily value of Vitamin C. As the weather gets cooler, Vitamin C intake becomes even more important.
- Delicata squash contains a high amount of Vitamin A, which is known to be good for vision. Vitamin A is also an anti-oxidant that helps fight against chronic diseases.
- One cup of sweet potatoes contains more Vitamin A than any other vegetable. Sweet potatoes are also low in calories—one small one contains about 60 calories—in expensive, and naturally sweet!
- Quinoa is completely gluten free and the only plant based source of complete protein. This means it is a vegetarian source of protein that is easily absorbed by the body, like animal protein.
- A ¼ cup dry quinoa (yields 1 cup cooked) has 5g of protein, 12% the daily value of fiber, and 10% the daily value of iron.
Brussels sprout picture credit: https://www.flickr.com/photos/h-bomb/315179491/in/photolist-tRnTa-4rN6vh-5HGt9w-5HgfEf-5HbXqM-dovuCS-dssfqq-dbZ7zU-7hZcDH-bd8XRB-5V3JZ2-8yY4sW-dfezmA-kptBzt-knWzQ2-7qaMXy-7hZcqR-76s6uX-aWs1DK-4nPgYu-8XaLUp-62mLXc-4F42CE-65STM1-41pQ7F-8YKMJE-4eFxnf-7oQxwC-uhMZP-5EabPw-bxhdHD-49yY7X-49D5W5-49D5if-gYzsC2-3PtCx6-5tGDKL