• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Listen to the Latest Podcast EpisodeThe Science of Happily Ever After with Ty Tashiro
Food Heaven Made Easy

Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

  • About
  • Press
    • Start Here
    • Podcast
      • Hookup Codes
    • Work With Us
      • Brand Partners
      • Meal Prep Challenge
    • Resources
      • Recipes
      • Blog
      • Cookbook
      • Books We Love
    JOIN OUR EXCLUSIVE EMAIL LIST!
    SUBSCRIBE FOR OUR FREE 3-STEP AUDIO COURSE TO ACHIEVE FOOD FREEDOM

    Prune Glazed Brussel Sprouts

    Appetizers, Salads, Sides

    This recipe was sponsored by Sunsweet, but all opinions are our own.

    Did you know that March is National Nutrition Month? (Which is basically the highlight of the year for dietitians). To kick off this special month, we chose to feature these delicious prune-glazed brussels sprouts in partnership with Sunsweet, a brand that encourages people to live healthier lives one meal at a time.

    We love prunes because when compared to other dried fruits, prunes are lower in sugar and have a lower glycemic index. This means they are digested and absorbed slowly by the body, which may help to sustain energy over a longer period of time compared to foods with a higher glycemic index.

    One other surprising fact about prunes is that they help support bone health, according to multiple studies. Prunes actually have a unique nutrient and dietary bioactive profile and may have beneficial effects on our bones. In fact, eating just 5-6 prunes each day may help to prevent bone loss. Prunes also contain potassium, magnesium and vitamin K, all of which are important for bone health.

    Aside from the nutritional benefits, we love prunes because of the taste. Prunes add moisture to many dishes and improve the texture of sauces and marinades, which is why we chose to use them as the glaze for this recipe.

    In an unlikely twist, we chose to pair the Sunsweet prunes with the cruciferous bad boy known as brussel sprouts. These may not be two foods that are traditionally paired together, but trust us when we say this is a match made in Food Heaven.

    Brussels sprouts are one of those vegetables that don’t get the love they deserve. To us, they’re like miniature heads of cabbage that, when cooked right, are slightly crisp but perfectly tender.

    As cruciferous vegetables – housed in the same family as kale, broccoli, and cauliflower –brussels sprouts pack a meaningful dose of fiber with every bite. One cup of brussels sprouts alone meets about 16% of your fiber needs for the day, which studies suggest may help to keep you regular and lower cholesterol. In addition to the fiber benefit, one serving of brussels sprouts contains all of your daily vitamin K and vitamin C needs. They are also a chock full of other important vitamins and minerals such as folate, manganese, vitamin B6,  choline and copper.  

    Ready to give it a try? Let’s get into the recipe (it’s easy, we promise!) First things first, you’ll want to start by preheating the oven to 400F. Next, slice your brussels sprouts in half and then add them to a parchment paper-lined baking dish. Set to the side.

    Now we’ll work on creating the glaze. In a food processor, add 8 garlic cloves, 6 Sunsweet prunes, 2 tablespoons of tamari/soy, and ¼ cup of olive oil. Pulse until all ingredients are processed, and you have a consistent paste.

    Remove the prune paste from the food processor and massage it into the brussels sprouts with your hands, until all of the sprouts are evenly coated.

    Lastly, pop the dish into the oven for 25 minutes. Once done, remove from the oven, let cool, and add salt to taste. This recipe pairs perfectly with your favorite grains and proteins – remix it throughout the week. It will stay fresh for up to 3-4 days in the fridge.

    Did you give this recipe a try? Let us know how it turned out in the comments below! Also, what are your favorite ways to incorporate prunes into your diet? Do share!

    Print
    Prune Glazed Brussel Sprouts
    Servings: 4
    Ingredients
    • 8 cups brussel sprouts halved
    • 8 garlic cloves
    • 6 Sunsweet prunes
    • 2 tablespoons of low-sodium tamari/soy sauce
    • 1/4 cup olive oil
    • Salt to taste
    Instructions
    1. Preheat the oven to 400F
    2. Add the brussel sprouts to a parchment paper-lined baking dish
    3. In a food processor, add the garlic, prunes, tamari/soy, and olive oil
    4. Pulse until you have a consistent paste
    5. Massage the paste into the brussel sprouts with your hands, until all of them are evenly coated

    6. Pop into the oven for 25 minutes. Let cool, and add salt to taste. Enjoy!

    0 Comments

    You Might Also Like

    Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas
    Baked Garlicky Salmon Balls
    Roasted Acorn Squash Wedges with Garlic-Herb Sauce
    Black Girl Baking w/ Jerrelle Guy
    Should You Count Calories?

    Share the Love

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Search

    Let’s Connect

    Meet Wendy & Jess

    Registered Dietitians & BFF's. We're probably busy eating right now.

    Subscribe to our Podcast

    food heaven podcast

    Podcast Hookup Codes

    food heaven podcast hookup codes

    Meet Wendy & Jess

    Registered Dietitians & BFF's. We're probably busy eating right now.

    Footer

    • Our Story
    • Recipes
    • Resources
    • Articles
    • Newsletter
    • Contact
    • Policies
    Crispy on the outside, oozy on the inside, we are Crispy on the outside, oozy on the inside, we are using @cabotcheese seriously sharp cheddar to make these bolitas de yuca for your superbowl turn up! A mouthwatering Dominican appetizer made with my favorite root vegetable, these bolitas feed a crowd and pair perfectly with Cabot cheddar, which is naturally aged and 100% lactose free. See below for the full recipe! #cabotcreamery 

Ingredients 
🧀 1 pound yuca, peeled and chopped into small chunks 
Salt
🧀1 tablespoon butter 
🧀1/2 jalapeño, seeded and finely chopped 
🧀1/4 teaspoon of garlic
🧀1/4 teaspoon of paprika 
🧀4 ounces of Cabot Seriously Sharp Cheddar Cheese, cut into small 1/2” chunks 

Directions:
🧀Preheat the oven to 450F.
🧀Bring a medium pot of salted water to boil and add the yuca. Boil for 30 minutes or until tender. Drain the yuca, remove all of the fibrous stems and add to a medium sized bowl. 
🧀Mash the yuca well with butter, jalapeño and spices until completely smooth. Adjust for salt and set aside until cooled. 
🧀Grab about 1 1/2 tablespoons of the yuca mix, put the cheddar cheese in the center and roll it up into a ball. Repeat for the remaining yuca and cheese. 
🧀Add the yuca balls onto a parchment paper lined baking sheet OR air fryer and spray with oil. Bake for 25 minutes (or air fry for 10-12 minutes) until crispy and browned on the outside. Enjoy on their own or with your favorite sauce! 

TIPS: 
👉🏽If the balls are extra sticky, wash and dry your hands throughout the rolling process - this will help. 
👉🏽If your yuca mash is bulky, add a little bit of water while mashing to make it smoother.
    Ya’ll, let’s normalize checking in on people w Ya’ll, let’s normalize checking in on people when we see them versus commenting on their bodies. It’s just not it. Over the holidays, I had to check several family members about this. For many including myself, it’s awkward, uncomfortable and even if well-intentioned, it can be triggering for people. And you just never know what’s going on (maybe they’re sick, maybe they’re on medication, maybe they’re pregnant and don’t want you in their business)

What are some other ones you’ve been told? The latest on my roster has been “damn that ass is fat” 🤣 (can’t make this up)
    NEW MONTH, NEW SERIES. This time we’re talking a NEW MONTH, NEW SERIES. This time we’re talking about relationships. Do you ever wonder what science has to say about maintaining a fulfilling long-term relationship? Today on the podcast, we interviewed acclaimed relationship scientist, #tytashiro. His book, The Science of Happily Ever After, shows how our decision-making abilities falter when choosing mates and how insights from social science can help us make smarter decisions. 

You don’t want to miss an episode of our dating and relationships series! We are going to speak to everyone from @tenneshawood the founder of the first ever matchmaking firm dedicated to black professionals, to @loganury the author of How Not to Die Alone & director of relationship science at the dating app Hinge. And of course we can’t talk about relationships without talking about divorce, so we will interview @chautethompson, a counselor who helps couples and families grow healthier relationships.

What we cover:
What “happily ever after” really means
Why we only get 3 wishes for an idea partner
Why most people wish for the wrong things
Why the seeds of marital conflict can be traced back to your first dates
How to improve the quality of your existing relationship
Why is it so hard to date these days?
What is wrong with online dating?
What is the best age to get married?
What is the worst age to get married?
How to swipe smarter on dating apps.
What traits make a great life partner?
What is the number 1 trait to have in a satisfying relationship?
Is being “nice” a bad thing in relationships?
What is a novelty seeker and why could that be a dealbreaking trait?
3 things to look for successful online dating (hint: it’s not compatible zodiac signs).
Does wealth really matter in relationships?
Are soulmates real?
What does it take to make relationships work?
Should you feel a spark when dating?
1 thing you can do NOW to improve your relationship.

3 Ways You Can Support This Podcast:⁠
• Rate⁠
• Review⁠
• Support our sponsors using our unique ‘HOOKUP’ codes at https://foodheavenmadeeasy.com/hookup⁠
⁠
For our resources and shownotes, visit foodheavenmadeeasy.com/podcast.⁠
⁠
#foodheavenpodcast⁠
    © Food Heaven Made Easy
    In order to provide you with the best service, our website uses cookies. By continuing to browse the site you are agreeing to our Privacy Policy I consent
    Privacy Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT
    wendy and jess of food heaven

    Break FreeFrom Chronic Dieting

    Get our free 3-step mini audio guide to achieving food freedom….even if you’ve tried every diet in the book