The Food for Healthy Bones test kitchen came up with this fast, fun and easy recipe that is high in the bone-building nutrients of calcium, magnesium and potassium and features sweet chocolate, via cacao and dates.
Brusells Sprouts are a cruciferous vegetable. These veggies were originally named for the way their flowers seemed to form a cross or crucifix shape. But they are also known as “brassica” vegetables. That comes from their botanical name which translates to “cabbage.” Some people just call them the cabbage family of vegetables.
Eating three servings a day of cruciferous veggies is my personal goal.
2tablespoonshazelnut oilif no hazelnut oil double the olive oil
2tablespoonsextra-virgin olive oil
2tablespoonsorganic apple cider vinegar
2teaspoonsDijon mustard
1teaspoonmaple syrup
1teaspoonfinely grated organic lemon zest
1tablespoonfresh lemon juice
1/4tspsalt
1/4tspfreshly ground pepper
1poundbrussels sproutsfinely shredded
3/4cupseeds from 1 small pomegranate
Instructions
Step 1
Preheat the oven to 350°.
In a pie plate, toast the hazelnuts until the skins blister, about 15 minutes.
Transfer the nuts to a clean kitchen towel and let cool, then rub to remove the skins.
Or cook toast them over stove top
Coarsely chop the nuts.
Step 2
In a bowl, whisk the oils, vinegar, mustard, lemon zest and lemon juice and season with salt and pepper.
Add the shredded brussels sprouts, pomegranate seeds and toss well.
Sprinkle the chopped hazelnuts on top and serve right away.
Video
Notes
Why are cruciferous vegetables so important?For one thing, cruciferous vegetables are critical for helping your body get rid of harmful toxins.You see, most toxins are fat-soluble. But in order for your body to get rid of them, it has to first convert them to a water-soluble state. Once they are water-soluble your body can excrete them through the bowel, through the kidneys as urine, or through the skin as sweat.The sulfur in cruciferous vegetables helps your body gets those toxins out. A sulfur molecule attaches to a toxin and makes it water-soluble. Then it can be flushed out.Without those sulfur compounds the toxins could be trapped in your body. They would just continue to circulate causing more harm.But there’s another reason to eat these veggies every day. They build strong bones.Cruciferous vegetables are full of vitamin C, calcium, vitamin K, and magnesium. You need all of those for keeping your bones healthy.And cruciferous vegetables are also alkalizing. They help you balance out the more acidic foods in your diet like meats, dairy, and sugar that tend to leach calcium from your bones and make them weak.
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Food for Healthy Bone teaches you how to eat for healthy bones through recipes, and product reviews. As an Osteoporosis Patient Navigator, I help you in all stages of osteoporosis; from diagnosis to finding the right doctor.
