Maple Roasted Brussels Sprouts and Butternut Squash – Kelly Jones Nutrition
Originally posted here back in 2012, this maple roasted brussels sprouts and butternut squash with cranberries dish has graced many holiday tables for my family, friends, former co-workers and even my son’s pre-school. Per our analytics, it’s made it onto many other holiday tables, too! Read on and grab this simple recipe that will brighten up any spread and be just as tasty when used as leftovers.
Nutrients in Maple Roasted Brussels Sprouts and Butternut Squash
We don’t only get satisfied from the nutrients in food and how the fill our stomach, but also from the taste and enjoyment they bring. This dish helps promote satiety with it’s color, flavor, texture, and fiber! It’s important to enjoy all the foods you love on Thanksgiving, even if that means an overly full belly at the end of the day. But, including nutrient dense filling foods alongside your special indulgences may help you feel a bit better the next day.
Whlie maple syrup is a source of added sugar, it’s delicious and satisfying while also offering some nutrient benefits. It is an excellent source of the metabolic nutrient manganese and a good source of the b vitamin riboflavin, while offering small amounts of calcium, iron, mangnesium & zinc. One study in 2010 found pure maple syrup to contain over 26 antioxidant compounds (1).
Eat a half cup serving of butternut squash and you’ve hit 2x your Vitamin A needs for the day as well as 1/4 of your needs for vitamin C! You’ll even get Vitamin E and some B vitamins from this nutrient powerhouse as well as good amounts of magnesium and potassium. The carotenoids & bioflavonoids in butternut squash are known to boost immunity and work as antioxidants.
Brussel Sprouts contain many antioxidant phytochemicals including sulfurophane which is found in research to aid the liver’s detoxifying actions and antioxidant functions at a cellular level in the body. Other immune and antioxidant benefits may come from the prebiotics. The vegetable is also a good source of Vitamins C, K and folate.
Cranberries are very low in sugar, hence why sugar is added to dried cranberries and I included maple in this recipe! Fresh cranberries contain more fiber than sugar, so this helps to blunt blood sugar rises when it is added to the fruit. They’re rich in vitamins C, E, K, and the mineral manganese. They pack in antioxidant phytochemicals like flavonoids, flavonols, phenolic acids and proanthocyanidins.
Brussels Sprouts and Butternut Squash Leftovers
The possibilities are seriously endless with the maple roasted brussels sprouts and butternut squash with cranberries. In addition to standing alone as a side dish, this recipe can be enjoyed:
- Over greens with your preferred source of protein and a tahini drizzle
- Chopped and added to eggs for a festive omelet
- Added to a wrap with hummus and your favorite protein
- Mixed with farro and edamame as a stir fry.
- As the star of a fall harvest power bowl
Nutritious Holiday Recipes
Need more nutritious and delicious Thanksgiving recipes? In addition to this maple roasted brussels sprouts and butternut squash, here are a few of my favorites:
Vegan Main Dish
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Maple Roasted Brussels Sprouts and Butternut Squash
Nutritious and delicious, this maple roasted brussels sprouts and butternut squash dish adds festive color to any holiday spread!
- ½ medium butternut squash (roughly 1.5 lbs) chopped into 1/2 inch cubes
- ½ stalk Brussels sprouts (~30 pieces) halved
- 1 ¼ cups fresh cranberries
- 2 tbsp NOW Foods extra virgin olive oil
- 2-3 tbsp NOW Foods pure maple syrup
- salt & black pepper to taste
Heat oven to 425°F.
If not purchased pre-cut, halve the butternut squash, peel, and cut into into 1/2 inch pieces and halve or quarter the brussels sprouts, lengthwise.
Mix Brussels sprouts, squash, and cranberries in a large bowl before drizzling oil and maple syrup over top, and stirring well.
Place mixture on a large baking dish and season to taste with salt and pepper.If you use a small baking dish or sheet, consider using two or only roasted half the recipe at once. Cooking time will increase and texture may be compromised if you crowd the pan.
Bake a total 30-35 minutes, stirring occasionally.
1. J Agric Food Chem 2011 Jul 27;59(14):7708-16. Further investigation into maple syrup yields 3 new lignans, a new phenylpropanoid, and 26 other phytochemicals. Li L, Seeram NP.
2. Crit Rev Food Sci Nutr 2009 Oct; 49(9):741-81. Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability. Pappas E, Schaich KM.
3. Am Society for Nutr 2007. Cranberry and Its Phytochemicals: A review of In Vitro Anticancer Studies. Neto CC.