Wine and Shallot Brussels Sprouts

It may shock you to learn that brussels sprouts have been one of my favourite vegetables since I was a kid. Most kids grow up hating brussels sprouts. The funny part is that was a rather picky eater. When I was younger, they only ever made an appearance during the holidays. Thanksgiving, Christmas, and New Year's day there would be steamed brussels sprouts on the dinner table. It was always a given. My grandparents would host the events every year. Being english might have something to do with the sprouts being such a staple.

It's not unusual for us to have brussels sprouts (cooked any way) more than 3 times a week. Steamed brussels sprouts = the best! It might be boring but I really could live on steamed vegetables. Add some quinoa to that and I'll be all set!

A little tip, the best tasting brussels sprouts are small and young/ recently harvested. They are not quite so bitter and cook the best since they are fresh.

To prepare sprouts first you want to trim the ends of the stalk off. This bit is bitter, you don't want to eat it:

Then remove the outer leaves and give 'em wash. Next, if you are steaming them, you can either cut a little "X" into the end of each sprout (this ensures even cooking) or slice them in half.

This is a quick and easy recipe that doesn't skimp on any flavour. If you've had a hard time trying like this nutrient packed veggie then this recipe might just help you to acquire a taste for them. When cooked with wine and shallots they take on a golden crispy texture and an amazing caramelized flavour.

Wine and Shallot Brussels Sprouts

vegetarian, vegan, gluten free | makes 4 servings

Adapted from 101 cookbooks

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Ingredients:

• 1 lb brussels sprouts, stems trimmed and outer leaves removed
• 1 tbsp extra virgin olive oil
• 1 shallot, thinly sliced
• 2 cloves garlic, minced
• 1/4 cup dry white wine
• Pinch of sea salt and black pepper to taste

Directions:

1. Boil a large pot of water (or a pot fitted with steamer basket) and prepare an ice bath in a large bowl. Cut each sprout in half through the stem. Add sprouts to boiling water and cook until tender-crisp, about 5 minutes. Drain and add to ice bath. This will immediately stop the cooking process, reserving the sprouts nutrients and bright green colour.
2. Heat olive oil in a very large skillet on medium heat. Add sprouts to pan, cut side down, and cook until browned on bottom, about 5-8 minutes. Stir in shallots and garlic and cook until fragrant and soft; 1-2 minutes. Add white wine, salt and pepper, and stir. Remove from heat and serve.

*Tip*

• If you are making a holiday dinner, these can be kept warm in the oven until ready to serve.
• Always look for brussels sprouts that are tightly closed together - they cook better and will have had less room for any dirt to get into them when growing/ harvesting.
• A bit of shaved parmesan cheese is a welcome addition when serving.

Nutrition Information

Serving Size: 3/4 cup Calories: 97 Fat: 3.9g Saturated Fat: 0.6g Cholesterol: 0mg Sodium: 81mg Carbohydrates: 11.9g Sugar: 2.6g Fiber: 4.3g Protein: 4g

I'm thinking this will be a hit at any holiday dinner table :) 

Great Grains: Teff

Where to begin with this post. I feel like I haven't blogged for a long time, and it's only been what? A week? I guess that's partially because I've been busy multitasking and working on other things at the same time. I just finished a job designing and setting up a website and a few other things too. Whew! that can be time consuming. Great work though, and lot's of fun when you get creative with it. Especially the logos. If you're interested check out Back to Balance Health and have a look.

Anyway. I'm back!

In case you might be wondering I'm still going strong with the gluten free grain series. I know it's been a while since my last Great Grains post but I'm back with a new one today. And just to recap if you haven't been following along I've so far covered Millet, Buckwheat, and Amaranth. Now lets get to it shall we?

Today is all about Teff, which also happens to be one of my fave's next in line to amaranth.

Teff Notes & Qualities

Teff is actually a cereal grass that originated from Ethiopia many years ago and is cooked just like a grain. It is now grown a little closer to home, namely Idaho, and it can grow where many other crops won't.  A handful of teff is enough to sow a whole field, and it cooks quickly. Its very tiny being the smallest grain in the world (less than 1mm in diameter – similar to a poppy seed). So tiny that its name literally means "lost". It has a mild nutty flavour like most other whole grains, with a really nice sweetness similar in taste to molasses. Its perfect for baking with! It makes a great alternative to wheat flours and contains no gluten.

Nutrition Facts

One of the most nutritious grains (actually a seed) in the world, teff is very nutrient dense. Its a slow digesting carbohydrate which makes it the perfect addition to breakfast. Its and excellent source of fibre and protein and is extremely high in minerals with lots of iron (5mg), calcium (123 mg), magnesium (126mg), manganese, as well as phosphorus, potassium. Check out the nutrition profile for 1 cup cooked (1/4 cup dry):

If your are trying to make sure you get enough iron into your daily diet. It is important to note that certain vitamins (such as vitamin C) will enhance your body's ability to absorb the nutrient. A great example would be adding some sliced strawberries, kiwi, dried currants or raisins to your morning bowl of teff. Its very filling and provides plenty of good quality energy to get you through a busy morning. Its also great pre-workout fuel that makes for great workout performance.

Where to Buy

If you cannot find teff at your local health food store, bulk barn (if you're in Canada), or grocery store you can buy it online from http://www.teffco.com/ in 4, 5 and 25 pound bags. Both the grain and flour. The 5 and 25 pound bags come in either ivory or brown coloured teff. Bob's Red Mill also sells the grain and the flour, but their flour is not ground as finely. When in doubt Whole Foods is always sure to carry it, which is where I got mine.

Preparing & Cooking

To cook Teff like porridge, bring 1 cup of water to a boil, add the 1/4 cup Teff, cover and simmer for 15 or so minutes – until it is thick and all of the water is absorbed. You will want to stir it occasionally. The texture is similar cream of wheat, another whole grain breakfast cereal, but way more nutritious and tasty.

Whole grain teff is also a great addition to stews, pilafs and baked goods.

It is not very easy to grind your own teff flour at home due to the tiny size of the seeds. However, it is possible. I haven't tried it yet myself, but I will let you know how it goes as soon as I do.

The flour is great to use in muffins and pancakes. You can substitute half of the flour that the recipe calls for with teff flour. If you are allergic to gluten try using brown rice flour for the other half.

Well that's a wrap on gluten free teff. Next week I'll have a delish teff porridge recipe to show you.

Commence experimenting!