With Brussels sprouts & sweet potatoes

INTRO:

Although it’s still near 100 degrees here in Arizona, September to me means the beginning of warm salad season. There’s nothing better than a comforting and satiating fall salad. As with any salad, this recipe is versatile and ingredients can be interchanged to your liking. Serve this salad on its own or top with your favorite choice of protein: chicken, tempeh, chickpeas, etc. The below measurements serve one.

INGREDIENTS:

6 Brussels sprouts

1/3 sweet potato

1/8 cup sliced red onion

2 tbsp avocado oil

1 handful arugula

2 tbsp balsamic vinegar

3 tbsp extra virgin olive oil

2-3 tbsp freshly grated pecorino (or parmesan)

1 tbsp pumpkin seeds

1+ tbsp chopped fresh basil

1 tbsp chopped fresh parsley

Salt, pepper, garlic powder, red pepper to taste

INSTRUCTIONS:

Preheat oven to 400 degrees. Drizzle avocado oil onto a sheet pan and place quartered Brussels sprouts, cubed sweet potato and sliced red onion. Season with garlic powder, salt and pepper. Place in the oven for ~20 minutes. Toss veggies half way through baking.

For the dressing, mix together balsamic vinegar, olive oil, pecorino, basil, parsley and salt, pepper, garlic powder, red pepper to taste.

Add the dressing to a bed of arugula and toss. Finally top with baked veggies, pecorino, basil and pumpkin seeds.

HEALTH BENEFITS:

Brussels sprouts contain glucosinolates, a phytochemical with sulfur shown to protect against cancer. They are also a source of carotenoids, vitamin C and K, folate and fiber.

Sweet potatoes get their vibrant color from carotenoids, an antioxidant which protects against cellular damage. They contain additional nutrients such as vitamin C, calcium, magnesium and potassium.

Red onion contains quercetin, an antioxidant which is anti-inflammatory and immune boosting. Red onion also contains manganese, biotin, copper and vitamins C and B6.

Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.

Arugula is a cruciferous vegetable containing antioxidants which work against cell damage in the body. Additionally arugula contains vitamins A, C and K.

Balsamic vinegar is a type of vinegar shown to reduce spikes in glucose levels.

Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.

Pumpkin seeds are high in nutrients such as manganese and vitamin K. Additionally, pumpkin seeds contain zinc, a nutrient helping in immune system functioning.

Fresh basil contains a variety of vitamins, minerals and antioxidants that are not present in dried basil.

Fresh parsley contains vitamins A, C and K; as well as, minerals potassium, calcium and magnesium.

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