Shabnam Das Kar and Michal Ofer
Nutrition Science Meets Medicine

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Brussels Sprouts Salad with Grainy Mustard Dressing

Brussels Sprouts Salad with Grainy Mustard Dressing
Brussels Sprouts Salad with Grainy Mustard Dressing
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Brussels Sprouts Salad with Grainy Mustard Dressing

Servings

4

servings
Prep time

10

minutes
Calories

23

kcal

Ingredients

  • 5 cups Brussels Sprouts (trimmed, thinly sliced)

  • 1 1/3 tbsps Whole Grain Mustard

  • 2 tbsps Apple Cider Vinegar

  • 1/2 tsp Sea Salt

  • 1/4 tsp Onion Powder

  • 1/4 tsp Garlic Powder

Directions

  • Gently toss all ingredients in a mixing bowl until well combined. Divide onto plates and enjoy!

Nutrition Facts

4 servings per container

  • Amount Per ServingCalories53
  • % Daily Value *
  • Sodium 346mg 15%
  • Total Carbohydrate 11g 4%
    • Dietary Fiber 4g 16%
    • Sugars 3g
  • Protein 4g 8%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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    Roasted Low Carbohydrate Vegetables

    Roasted Low Carbohydrate Vegetables
    Roasted Low Carbohydrate Vegetables
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    Roasted Low Carbohydrate Vegetables

    Servings

    4

    servings
    Cooking time

    30

    minutes
    Calories

    163

    kcal

    Ingredients

    • 2 cups Brussels Sprouts

    • 1 cup Cherry Tomatoes (Or grape tomatoes)

    • 2 cups Mushrooms

    • 1 Zucchini

    • 1 tsp Sea Salt

    • 1/2 tsp Black Pepper

    • 1 tsp Dried Thyme (Or rosemary, or a
      combination)

    • 1/4 cup Extra Virgin Olive Oil

    Directions

    • Preheat the oven to 400°F. Rinse the vegetables and peel the outer layer of the Brussels sprouts if needed.
    • Cut the vegetables so they’re roughly the same size and place them in a baking dish.
    • Add seasonings and olive oil. Mix gently,
    • Bake for 20 minutes or until the vegetables have turned a nice color.
    • Serve as a side dish to your favorite protein.

    Nutrition Facts

    4 servings per container

    • Amount Per ServingCalories163
    • % Daily Value *
    • Total Fat 14g 22%
      • Sodium 609mg 26%
      • Total Carbohydrate 8g 3%
        • Dietary Fiber 3g 12%
        • Sugars 4g
      • Protein 4g 8%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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        Basil Radish Dip

        Basil Radish Dip
        Basil Radish Dip
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        Basil Radish Dip

        Servings

        4

        servings
        Cooking time

        10

        minutes
        Calories

        137

        kcal

        Ingredients

        • 1 1/4 cups Plain Greek Yogurt

        • 1/2 cup Feta Cheese

        • 3 tbsps Organic Cream

        • 1 cup Basil Leaves (chopped)

        • 1 cup Radishes (chopped)

        • 1/4 Lemon (juiced)

        • 1 Cucumber (sliced into rounds or sticks)

        • Sea Salt & Black Pepper (To taste)

        Directions

        • Combine all ingredients except cucumber in a food processor. Blend until you reach a dip-like consistency.
        • Scoop into a bowl and dip with cucumber slices. Enjoy!

        Nutrition Facts

        4 servings per container

        • Amount Per ServingCalories137
        • % Daily Value *
        • Total Fat 7g 11%
          • Cholesterol 31mg 11%
          • Sodium 235mg 10%
          • Total Carbohydrate 9g 3%
            • Dietary Fiber 1g 4%
            • Sugars 5g
          • Protein 11g 22%

            * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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            Baba Ganoush

            Baba Ganoush
            Baba Ganoush
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            Baba Ganoush

            Servings

            4

            servings
            Cooking time

            20

            minutes
            Calories

            169

            kcal

            Ingredients

            • 1 Eggplant (medium, trimmed, sliced into 1/4 inch
              strips)

            • 3 tbsps Avocado Oil

            • 2 tbsps Tahini

            • 2 tbsps Parsley (fresh, chopped)

            • 1 Lemon (juiced)

            • 1/4 tsp Sea Salt

            Directions

            • Adjust oven rack closest to the broiler. Set oven to high broil. Place eggplant on a foillined baking sheet and toss in oil. Roast for 10 minutes or until tender and golden brown. Remove from oven.
            • Wrap the eggplant in the foil and let rest for 5 minutes.
            • Remove the skin from the eggplant and discard. Then add the flesh of the eggplant to a food processor or blender. Add the remaining ingredients and blend until creamy. Adjust seasoning as needed.
            • Transfer to a bowl and enjoy!

            Nutrition Facts

            4 servings per container

            • Amount Per ServingCalories169
            • % Daily Value *
            • Total Fat 15g 24%
              • Sodium 159mg 7%
              • Total Carbohydrate 9g 3%
                • Dietary Fiber 4g 16%
                • Sugars 4g
              • Protein 2g 4%

                * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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                Cauliflower Hummus

                Cauliflower Hummus
                Cauliflower Hummus
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                Cauliflower Hummus

                Servings

                4

                servings
                Cooking time

                10

                minutes
                Calories

                221

                kcal

                Ingredients

                • 3 cups Frozen Cauliflower (Thawed and well
                  drained (or use 3 cups stamed fresh cauliflower))

                • 3 tbsps Tahini

                • 2 Garlic (Fresh or roasted)

                • 1/4 cup Extra Virgin Olive Oil

                • 1 tsp Red Pepper Flakes

                • 1 tsp Sea Salt

                • 1 tsp Cumin

                • 1/2 Lemon (Juiced)

                • 1 tsp Paprika (For garnishing)

                Directions

                • Place all ingredients (except paprika) into a blender and blend until smooth and creamy.
                • Taste and add more salt and red pepper flakes if desired.
                • Chill and serve sprinkled with paprika.

                Nutrition Facts

                4 servings per container

                • Amount Per ServingCalories221
                • % Daily Value *
                • Total Fat 20g 31%
                  • Sodium 629mg 27%
                  • Total Carbohydrate 9g 3%
                    • Dietary Fiber 5g 20%
                    • Sugars 2g
                  • Protein 4g 8%

                    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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                    Crispy Low Carb Cauliflower Bites

                    Crispy Low Carb Cauliflower Bites
                    Crispy Low Carb Cauliflower Bites
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                    Crispy Low Carb Cauliflower Bites

                    Servings

                    4

                    servings
                    Cooking time

                    20

                    minutes
                    Calories

                    237

                    kcal

                    Ingredients

                    • 1 tbsp Sesame Oil

                    • 2 stalks Green Onion (sliced)

                    • 2 Garlic (cloves, minced)

                    • 2 tbsps Coconut Aminos

                    • 1 tbsp Suitable Sweetener

                    • 1/4 cup Tapioca Flour or Chickpea Flour

                    • 1 tsp Baking Soda

                    • Sea Salt & Black Pepper (to taste)

                    • 1/3 cup Water

                    • 1 head Cauliflower (chopped into florets)

                    • 1/4 cup Coconut Oil

                    Directions

                    • Heat sesame oil in a large pan over medium-high heat. Cook green onions and garlic for 1-2 minutes. Stir in coconut aminos and sweetener, remove from heat and transfer to a bowl.
                    • In a mixing bowl, combine , tapioca/chickpea flour, baking soda, salt, pepper and water. Add 1-2 tbsp of water if it is too thick. Toss cauliflower florets in the mixture until well coated.
                    • Heat coconut oil over medium-high heat in the same pan used for the sauce. Cook cauliflower until all sides are browned, about 5-7 minutes. Add more coconut oil to the pan if needed.
                    • Transfer cauliflower to a paper towel-lined plate. Dip cauliflower bites into the sauce or drizzle overtop. Enjoy!

                    Nutrition Facts

                    4 servings per container

                    • Amount Per ServingCalories237
                    • % Daily Value *
                    • Total Fat 17g 27%
                      • Sodium 496mg 21%
                      • Total Carbohydrate 19g 7%
                        • Dietary Fiber 3g 12%
                        • Sugars 8g
                      • Protein 3g 6%

                        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.