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Brussels Sprout Hash

Yum

September 20, 2018 By Laura Ligos, MBA, RD, CSSD Leave a Comment

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I am coming off the high that was Expo East. I will get to that later but with so many new food products to try, I was craving vegetables. I guess when you are used to eating them on the regular your body craves it, just like sugar but WAY WAY WAY better. I made this Brussels Sprout hash on a whim and am so glad I did. It has been giving me life this week and I’m happy I wrote down the recipe so you can enjoy it too.

Wegmans is Calling

I had all the intentions of “living off the land” as my friends and I like to call it. This means, eating whatever is in the house so you don’t have to go to the grocery store or spend money. However, I went to dinner with my Dad on Saturday night after Expo East and he asked if I wanted to go to Wegmans (it was next door to dinner). I guess I get my love of grocery shopping from my dad because obviously, I said YES!

He asked if I needed anything and I went to go say yes and was like “no, I’m good.” (Restraint!). He then asked, “you sure?” Ugh, I’m a sucker for food so I grabbed some veggies and threw them into his cart. We were heading to the back of the store when a bag of Brussels Sprouts caught my eye, what can I say, I’m a sucker for them 🙂 So I figured, I needed to use them in this week’s meals.

Time Flies

Last week was a whirlwind. I spoke to so many people, ate/drank so many new foods/drinks and I even got to spend some time with family. I definitely have some bags under my eyes, but sometimes you make compromises to enjoy your life.

I got back from Baltimore on Sunday and feel like I’ve been going non-stop ever since. I can’t complain because 70% of it has to do with food, fitness, and coffee, so Sassy is happy. I even had the opportunity to record a podcast with my friends over at Girls Gone WOD.

I realized (at the Expo and after the podcast) that I LOVE that I am a dietitian but I’m frustrated that I haven’t been speaking up as often or as loud as I should/can/want to. When that episode comes out you’ll get to hear me go all Sassy on some fun health topics though. SO EXCITED, stay tuned.

Fun fact:
I hate being in front of the camera, so here’s to turning a page and doing it anyway.

Breakfast for Every Meal

Ok, enough about Expo, I’ll do more posts about what I found later. I received a ton of sausage products from Teton Waters Ranch at Expo (crap, can’t stop talking about it) and figured they would pair amazingly well with Brussels Sprouts. That being said, I had no idea what I wanted to do with any of my food for the week. Well, one thing I know I ALWAYS love is Breakfast.

I decided let’s do Breakfast for Dinner. If you are ever out of ideas, this one literally never fails. The only thing I wish I had was a delicious Swapple (yuca root based waffle) but maybe they’ll be selling in Upstate NY soon and I can make that happen. Remember, there are no rules as to what food you have to eat when Breakfast for Dinner is always ALWAYS appropriate.

Brussels Sprouts

Okay, on to the star of the show today, Brussels Sprouts. I have a lot of favorite foods and veggies but these may be one of my favorites. This recipe alone could be my favorite thing ever or this one. Why are they so good? Well they taste good but they are also currently in season AND they have a few health benefits:

  • High in Vitamin K (137% of recommended daily intake): good for blood clotting & bone health
  • Rich in antioxidants: to lower inflammation and reduce the risk of disease
  • 4g of fiber/cup = happy digestive health
  • Good source of folate (23% of recommended daily intake): needed for both heart health & reproductive health
  • …and more!

So, enjoy them for their taste and let your body enjoy them for their health benefits. Sorry, literally I am full of bad jokes, puns, sayings etc. deal with it.

Pro Tip: use a food processor to shred the Brussels sprouts, it’s a game changer. Don’t have a food processor?! No big deal, you can chop into shreds, place in a blender, or just cut into small weirdly shaped pieces, it will all be okay.

Pro Tip #2: you can use butter or oil in place of bacon if you are out like I usually am or if you prefer to keep this bacon-free.

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Brussels sprout hash

Brussels Sprout Hash

  • Yield: 6 1x
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Ingredients

  • 8 oz. bacon, chopped into 1” pieces
  • 1 yellow onion, sliced thin
  • 4 cloves garlic, diced
  • 5 red potatoes, finely chopped
  • 1/2 cup water/broth
  • 2 lbs Brussels sprouts, bottoms sliced off
  • 2 tsp Everything But The Bagel Sesame Seasoning Blend from Trader Joe’s (or salt & pepper)

Instructions

  1. In a large skillet heat the bacon over medium heat and stir until cooked through
  2. Remove bacon with a slotted spoon and place in a bowl, set aside
  3. Add the onion, garlic, and potatoes to the skillet and stir for ~10 minutes, stirring often to cook down potatoes
  4. Add Brussels sprouts & broth, stir to combine with potatoes, cover and cook for 5-8 minutes until Brussels sprouts turn a darker green and potatoes are cooked through
  5. Uncover, add the bacon back and top with seasoning.
  6. Enjoy with egg(s) on top, cooked to liking

Notes

per serving: 12g protein, 40g carbohydrate, 7g fat

Did you make this recipe?

Tag @@thesassydietitian on Instagram

Do you ever eat breakfast for dinner?! Let me know your favorite breakfast to eat at dinner time in the comments!

xoxo,

Sassy

…

Pin Now, Breakfast Later

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Filed Under: Breakfast/Brunch, Recipes

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@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
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Now time to introduce this sassy human who is already so well loved to the world...
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Introducing 

💙 Connor James Ligos 💙
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After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
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We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
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Mom, Dad & Bode are all doing well!
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#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
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What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
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So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
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Why do I share this? 
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Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
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I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
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People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
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Got it!?! 
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Ok, carry on.
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xoxo,
Sassy
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#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
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Instead we should look to the grey area in between for our nutrition guidance. 
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What do I mean?
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I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
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We can have a glass or 2 of wine but we should probably also drink some water. 
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We can take rest days but we should also find ways to move our bodies regularly.
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And the list goes on.
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It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
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How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
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Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
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Xoxo,
Sassy
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#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

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