Prune Glazed Brussel Sprouts

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!