Brussels Sprouts with Pancetta and Pine Nuts
This Brussels Sprouts recipe will have your guests asking for more!Not only a great way to eat some cruciferous veggies to support the detoxification of carcinogens, but pine nuts are a great source of magnesium, a mineral required for relaxation and therefore helpful with sleep. If you prefer to leave the pancetta out, top with a hefty dose of fresh lemon juice.
- 2 pounds Brussels sprouts
- Splash olive oil
- 5 oz pancetta or prosciutto, diced
- 1/2 cup pine nuts, toasted
- Salt and pepper (to taste)
- Preheat oven to 400 degrees C.
- Slice brussels sprouts in half lengthwise, remove any loose outer leaves and trim the bottom stems. Toss in olive oil and add pancetta or prosciutto, salt and pepper.
- Spread out on a baking sheet in a single layer, and bake for 20 to 30 minutes until meat is crispy.
- Stir occasionally to ensure even cooling.Toss with pine nuts and serve.
Nutritional Value of Select IngredientsBrussels Sprouts – As a member of the cruciferous vegetable family, these sprouts are high in sulphur making them great for the liver. They also have many anti-cancer compounds, even higher than broccoli. Very high in vitamins K and C.
Olive Oil – Cold pressed extra virgin olive oil is an excellent source of monounsaturated fatty acids, making this oil quite stable for medium temperature cooking. It has a good variety of vitamins and minerals, and can help lower LDL cholesterol, control blood pressure, and aid in diabetes.
Pine Nuts – These nuts are high in mono-unsaturated fats and essential fatty acids, some of which show some appetite-curbing properties. They are also high in B vitamins and manganese – critical for the antioxidant superoxide dismutase to function effectively.
Recipe adapted from The British Columbia Seasonal Cookbook by Ogle, Pateman, and Darcy.