Carb Solutions: Quickie Holiday Brussels Sprouts
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to actually increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible(sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
It’s the holiday season – so many potlucks to attend / so little time to prepare a dish in between to ensure that there is at least one low-carb dish on every buffet table. Of course, one could get started in early November, prepping and freezing towards a projected number of incoming invites. Firstly, no one is that organized; however, if one were that presumptuous, chances are that there will not be as many holiday invitations as dishes prepared. Secondly, one of the saddest images is several holiday dishes still waiting in the freezer to be whisked off to the next festive gathering... in mid-January. So...
For those party animals following a low-carb diet, the holiday season with a lot of invites is a challenge of gastronomic hurdles to get over, with varying heights of sugar content or tasty layers of butter and white flour temptations to avoid. Make those challenges a lot easier with a very large batch of this very merry roasted Brussels sprout dish that is decorated appropriately and can be easily hidden [stored] in the freezer, then scoop out and defrost the right amount depending on the number of attendees to each event. Just make sure the guest lists are different, or work on becoming known as the designated Brussels Sprouts driver.
There are very few ingredients in this recipe -- some that freeze well / some that do not. Halve, roast, and freeze a large batch of Brussels per the recipe, adjusting all the support ingredient measures. Then, depending on the projected number of dishes needed, prep the cheese and pomegranate arils on the day of the event. Heat the Brussels in the host’s oven, then toss with arils, cheese, and white vinegar into the warmed-up Brussels. If one ends up with too many roasted Brussels “inventory”, just keep frozen for Valentine’s as the color scheme works just as well. However, the frown from a significant other, who had served this dish all during the last holiday season, might signal having a different opinion!
Holiday Baby Brussels: Decorated in Pomegranate & Goat Cheese
Yields: 4 servings
Ingredients
1 lb. Baby Brussels Sprouts, trimmed and halved
1 tbsp extra-virgin olive oil so
1 large shallot, sliced
¼ tsp kosher salt
¼ tsp freshly ground black pepper
⅓ cup crumbled goat cheese
¼ cup pomegranate seeds
2–3 tsp white balsamic vinegar
Preparation
In a medium bowl, combine the Brussels sprouts, shallot, olive oil, salt, and pepper. Toss until everything is evenly coated.
Spread the Brussels sprouts in a single layer on a large, rimmed baking sheet. Roast for 20 to 25 minutes @ 400°F or until the Brussels sprouts are tender and caramelized around the edges.
Transfer the roasted Brussels sprouts to a serving dish. While warm, top with crumbled goat cheese and pomegranate seeds.
Plating: Toss with white balsamic vinegar just before serving family style.
