Messy Adventure

A place for people who want to live well.

Dinner Food Lunch Recipes

roasted brussels and sweet potatoes

Yes friend, these two veggies are a match made in heaven. The savory – sweet combo is as perfect together as Beauty and the Beast, Time and Faith, Kim and Kanye, Racheal and Ross, Shrek and Princess Fione, Mario and Luigi or your most beloved duo. With a little prep these oven roasted gems can be ready in around 30 minutes.

Oven Roasted Brussel Sprouts

The people who grew up eating broiled brussels sprouts are crazy. Try them oven roasted and you will be team brussels sprouts all the way.
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Prep Time 5 mins
Cook Time 25 mins
Servings 4

Equipment

  • Sheet pan
  • Sharp knife
  • Spatula

Ingredients
  

  • 1/4 cup Avocado oil
  • 1 16oz Bag of brussels sprouts
  • 1 1/2 tsp Salt celtic sea or pink salt
  • 1 1/2 tsp Favorite seasoning salt mix ex. Trader Joes Chili Lime or Everything but the bagel
  • Fresh ground black pepper to taste

Instructions
 

  • Pre-heat oven to 425 degrees
  • Rinse brussels
  • Add 1/4 oil to baking sheet
  • Trim slight edge off of the steam and slice into quarters
  • Some of the leaves will fall off as you slice, add brussels and leaves to the pan.
  • Add 1 tsp of salt and 1 tsp seasoning mix to the brussels and toss with hands
  • Flatten them so they are spread out evenly on the pan.
  • Rinse hands and sprinkle another pinch of salt and seasoning mix over the top
  • Roast for 15 minutes. Use spatula to toss them around the pan and roast for additional 10 minutes
  • Leaves will be crisply and brussels will be tender

Notes

My kids will eat them right off the pan after it has cooled. You can pre-cut in advance if you need to save time or cook them completely in advance. They store well in the fridge and make great leftovers. Stores do carry the pre-cut versions and that is certainly an option. Those slices will be thinner and there will be more loose leaves.  My children really prefer to pick up a piece for bite over the crispy leaves, so I tend to think it’s worth to cut them myself. Pairs great with the sweetness of the roasted sweet potatoes. 

Oven Roasted Sweet Potatoes

Full of the good complex carbs that our bodies need and crave. These roasted sweet potatoes hit all the right notes.
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Prep Time 10 mins
Cook Time 30 mins
Servings 6

Equipment

  • Sheet pan
  • Sharp knife
  • Spatula

Ingredients
  

  • 1 /4 cup Avocado oil or olive oil
  • 1 tsp Ground cinnamon
  • 1 1/2 tsp Salt Celtic sea or pink
  • Fresh ground pepper to taste
  • 3-4 medium Japanese or regular sweet potatoes

Instructions
 

  • Pre-heat oven 425 degrees
  • Rinse potatoes well, no need to peel
  • Add 1/4 oil to baking sheet
  • Cut potatoes into cubes, aim for a similar size as brussels if cooking at the same time
  • Add potatoes, cinnamon, salt and pepper to baking sheet
  • Toss potatoes to mix ingredients and flatten out into single layer on the pan
  • Sprinkle top with another pinch of salt and black pepper if you wish
  • Bake for 15 minutes, toss with spatula and bake for additional 15 minutes.

Notes

Both Japanese and traditional sweet potatoes work here. Japanese are purple or red on the outside and yellow on the inside but have specific seasons. Packed with nutrients like beta-carotene, B5 and B6.  A healthy carb, full of fiber and some protein. If on a time crunch, chop the veggies and add spices in advance and store in the fridge in a ziplock. 

Save time and cook them together by putting the brussels on top rack and potatoes on the bottom rack of the oven. Set timer for 15 minutes. Remove trays and use spatula to toss veggies.  Move potatoes to top and brussels to the bottom. Set for another 10 minutes. Check veggies, depending on size you cut them they may be ready.  I typically pull out brussels unless they are large and give the potatoes another 5 minutes. It’s your preference. The sweet and salty work well together if you mix them up after baking. 

match made in heaven

I use avocado oil because it’s a better cooking oil for high temperatures. Olive oil will work fine but some of the nutrients from will burn up. Both are healthy fats that everyone should have in their diet. Trader Joe’s and Target have the best prices I have seen for Avocado oil, look for a price point around $8.

Live well friends, Christy



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