By Guest Author Dina-Marie Oswald of Cultured Palate
Having transitioned my family to a Traditional Diet after being on the GAPS diet, I am always trying creative, colorful and mouthwatering vegetable combinations. The following Sprouts and Squash Casserole was born from the desire to present Brussels Sprouts in a way in which our younger children would enjoy them.
Brussels sprouts are not a favorite vegetable with my younger children but, I really like them. Having 10 children (ages 4 yrs – 28 yrs), 7 of whom are still at home, I realize that not everyone can be totally pleased with every meal. Nevertheless, I do try!
Brussels sprouts which originated in Belgium are so cute – just like miniature cabbages. Like broccoli, they contain chemicals which fight cancer. Be sure to steam, roast or stir-fry the Brussels sprouts to maintain the highest level of anticancer properties as boiling greatly diminishes them. Additionally, Brussels sprouts may even help protect our DNA. There is good reason to include them as a regular part of the menu!
If you have not tried butternut squash, a treat awaits you! Being a winter squash, butternut squash combines a nutty flavor with sweetness similar to pumpkin. When ripe, it’s golden yellow skin covers orange pulp. Butternut squash is good source of beta carotene, Vitamins E and C as well as magnesium and potassium.
Some are daunted by the peeling process which is made easier with a potato peeler. Once peeled the squash can be cubed and cooked. Another excellent way to prepare it is by roasting – split the squash in half, place face down on a greased cookie sheet and bake at 350F until tender – about 45 min.
While I normally use butternut squash in the following recipe, it also works well with other winter squash varieties.
Sprouts and Squash Casserole
Serves 4-6
Ingredients:
- 1 lb Brussels sprouts
- 1 1/2 c. butterut squash, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- dash of nutmeg
- 2 c. raw milk
- 1/4 c. butter
- 1/4 c. sprouted whole wheat flour
- sea salt and pepper to taste
Directions:
If using fresh, clean the Brussels sprouts and cut the large ones in half.
Steam the Brussels sprouts and squash separately until tender.
Preheat oven to 350F.
Saute the chopped onion and minced garlic in butter. When the onions are translucent, add the flour stirring constantly.
Add the milk slowly, bring to a boil and remove from the heat.
Add salt and pepper to taste.
Using a 8″ x 8″ greased and dusted with flour baking dish, arrange the squash on the bottom.
Layer the brussels sprouts on top of the squash.
Pour the white sauce over the vegatables.
Bake for 30 minutes.
Enjoy!
About Dina-Marie
Dina-Marie is the author of Cultured Palate blog and the mom of 10 children, 7 of whom are still at home.
Moving to West Texas to begin a vineyard has brought many changes among them being a return to health through the GAPS Diet, learning about “real” food and becoming a Chapter Leader for the Weston A. Price Foundation.
Dina-Marie began Cultured Palate because of her passion to spread the healing potential of real traditional food and to encourage others with a nutrient dense diet and simple family life.
|
|
{ 8 comments… read them below or add one }
Looks delicious! I love brussel sprouts, but I know it’s sometimes hard to feed them to kids. I bet they loved this though!
Hannah Healy @ Healy Real Food Vegetarian\’s last post: Healthy Gingerbread Latte and Peppermint Mocha (Vegan option)
I’m intrigued…I have only had brussels sprouts once and that was in a school cafeteria (as you can imagine, they were not very good). Maybe I’ll have to give this a try.
This sounds wonderful, I will be giving it a try. I usually roast my brussels sprouts with garlic cloves, onions, potatoes or apples, a splash of apple cider, a splash of maple syrup, lots of butter, and I grease the pan with coconut oil. We love our sprouts!
Sprouts for dinner,
Sprouts for tea,
Sprouts for you
And sprouts for me.
Sprouts at Christmas,
Sprouts at Fall,
Whether big or whether small,
Sprouts enough to fill us all!
(from Sarah Midas’ book, In & Out of the Garden)
Can a gluten free flour like coconut or almond flour be used? If so, same amount?
This recipe looks delicious! Do you think almond milk and coconut oil could be substituted for the milk and butter to make this dairy free?
Sabrina\’s last post: Why Add Squash Into Your Diet?
Wow, 10 children and you still have time to try new recipes? I get overwhelmed with 2!
Claudia,you could easily substitute other flours and I would
use the same amount.
Sabrina, I see no problem with using almond milk and coconut oil to make it dairy free – I have not tried it but think it would work fine!
It is fun trying new recipes,especially when they turn out to be winners!
Claudia- I just made a white sauce the other day subbing an equal amount of arrowroot powder for the flour.
Dina-Marie- thank you so much for this recipe. Looks yummy! I will definitely try it, with arrowroot powder instead of wheat flour.
{ 1 trackback }