Health Begins in the Kitchen: Orange-Maple Brussels Sprouts
the lid carefully with the steam vented towards the back. If they are still a bit undercooked, just let the cover rest on the pot for another minute.
Stir until the Brussels sprouts are evenly covered with sauce and serve.
(To cook on the stovetop, place the Brussels sprouts in a me- dium pot with a steamer bas- ket. Steam until they are fork tender. When done, drain in a colander and set aside. Re- move the water and steamer basket from the pot and pour in the orange juice, zest, “butter”, and maple syrup. Heat on a low temperature, until the “butter” melts, stirring frequently. Add the cooked Brussels sprouts to the pot and season with salt and pepper. Stir until well coated and serve.
Recipe by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.co
T anksgiving. And at only 65 calories per serving, they leave plenty of room for the pump- kin pie! T ese little gems are defi nitely one of my family’s favorite vegetables. Here’s a recipe you can make on the stovetop or in your Instant Pot. Time in the Instant Pot will vary depending on the size of your Brussels sprouts, whether or not you cut them in half,
his is one of my fa- vorite ways to cook Brussels
and how fi rm a texture you en- joy.
2 pounds Brussels sprouts (1.5 pounds after trimming) ¼ cup freshly squeezed orange juice
1 packed teaspoon grated or- ange zest
1 tablespoon Miyoko vegan “butter” or ghee ¼ teaspoon black pepper, or to taste
½ teaspoon salt, or to taste 2 tablespoons maple syrup
DIRECTIONS: Trim ¼ inch off the bottom of each Brussels sprout. If they are large, cut them in half. Rinse under cold water.
Place all of the ingredients in the Instant Pot, except the ma- ple syrup, and stir. Then, driz- zle the maple syrup over the mixture. Secure the lid, press the
“Manual” button, and
set for 1 to 2 minutes at high pressure. When done, press the “Off” button and quickly release the pressure. Remove
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Per serving: 65 calories, 2 g to- tal fat, 0 g saturated fat, 83 mg omega-3 and 45 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 12 g carbohydrates, 3 g dietary fi ber, and 179 mg sodium.
EIGHT (2/3-CUP) SERVINGS
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