Pear Roasted Brussels Sprouts

By: Isabel Smith, MS, RD, CDN

Brussels sprouts are one of my favorite fall/winter seasonal vegetables, and they’re full of nutrients. Brussels sprouts are a member of the cruciferous vegetable family alongside kale, broccoli, and cauliflower. Cruciferous vegetables are well known as a rich source of fiber, B vitamins and calcium (all but cauliflower). Specifically, brussels sprouts contain B vitamins, B6 and folate, which play an important role in energy metabolism and production of red blood cells. They may also be beneficial in promoting up-regulation of detoxification enzymes released by the liver.

Though brussels sprouts can be an acquired taste, this recipe brings out their sweeter side with the added roasted pear and cranberries. You can serve this dish as part of your next holiday meal, or simply make it for as part of an easy weeknight meal. To mix it up you can add nuts like almonds or walnuts, or swap the pear for an apple.

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Ingredients:

  • 2 cups (450 g) whole uncut Brussels– cut the stem off and half them before adding to pan (below)
  • 1/2 medium pear, cut into small cubes
  • 1 tsp (7.5 ml) olive oil
  • 1 tbsp  (30 g) dried cranberries
  • 1 – 2 tbsp (15 – 30 ml)  pure maple syrup (optional, for a sweeter taste)
  • Dash of salt and pepper, to taste

Directions:

  1. Preheat oven to 425 F/218 C.
  2. Place cut brussels and pear into aluminum foil lined glass baking dish or dark metal baking dish.
  3. Add olive oil, salt, and pepper to brussels sprouts and pears. Also add maple syrup at this time if you would like a sweeter dish.
  4. Place the dish into the oven, and stir the mixture every 5-10 minutes for about 25 minutes or until the brussels sprouts are done cooking.
  5. Remove the baking dish from the oven, add cranberries, then serve and enjoy!

Prep time: 10 minutes

Cook time: 25 minutes

Total time: 35 minutes

Servings: 2

  • Nutrition per serving:
  • Calories180
  • Fat3.5g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium70mg
  • Carbohydrates29g
  • Fiber8g
  • Sugars14g
  • Protein 6g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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