Leafy greens are nutrition powerhouses. They have plenty of vitamins A, C, and K to go around, not to mention they’re also high in fiber. Green leafy vegetables include kale, collard greens, Swiss chard, spinach, broccoli, cabbage, other greens, and Brussels sprouts. I love my greens roasted, steamed, baked, and sauteed, but adding a little cheese never hurts! Cheese can be high in sodium and saturated fat. When used in moderation and for special recipes it’s a treat! Some of my other favorite ways to add greens to your day include adding them to smoothies, wraps, sandwiches, omelets, stir-fried, or in a salad. Try to get in at least 1.5 cups of green leafy vegetables each week.
Note: The high vitamin K content in these foods may interfere with effects of blood thinners like warfarin. Talk to your doctor or dietitian if you are on these medications.
Brussels Sprouts Gratin
- 1 lb Brussels sprouts, cut in half
- 1 tbsp olive oil
- 1/2 tbsp butter
- 1/4 cup shallots, chopped
- 2 tsp oat flour
- 3/4 cup skim milk
- 1 tsp fresh thyme, chopped
- 1 tbsp freshly grated Parmesan
- 2 oz grated Gruyere
- Pinch salt and pepper
Preheat oven to 400 degrees F. Spray a casserole dish with nonstick cooking spray. Add Brussels sprouts to dish and drizzle with olive oil. Toss to coat. Bake for 20 minutes, tossing the Brussels sprouts around halfway through cooking. While the Brussels sprouts are baking heat a medium pan over medium heat. Melt butter in the pan and cook the shallots until soft. Sprinkle oat flour (or flour of your choice) over the butter and shallots, whisking until smooth. Add milk and whisk until smooth. Cook over medium-low heat for about 5 minutes until thickened. Add thyme, Parmesan, and half the Gruyere cheese. Once cheese has melted pour the mixture over the cooked Brussels sprouts and top with the remaining Gruyere cheese. Bake for an additional 5-10 minutes until the top is browned.
Number of servings: 6 | Serving size: 1/2 cup
Calories: 120, total fat: 7 g, total carbohydrates: 9 g, dietary fiber: 3 g, sugars: 1 g, protein: 7 g
My favorite leafy green is a tie between Brussels sprouts and kale. What is your favorite? Tell me below!