Did you know that broccoli is at its best from late summer to early winter? It’s great raw, steamed, roasted, or even baked into frittatas and other savory dishes. Researchers have found that it has a positive impact on the body’s detoxification system, thanks to some of its phytonutrients and its high combination of vitamin K and vitamin A helps keep your body in balance when it comes to metabolizing vitamin D.

You can prepare this Spinach and Broccoli Strata the night before and let it rest in the fridge. Then, all you need to do in the morning is pop it in the oven to bake (this may increase the baking time). This recipe makes a large portion (serves eight), so feel free to refrigerate any extras to enjoy the next day.

Total Time: 1 hr. 7 min.
Prep Time: 15 min.
Cooking Time: 53 min.
Yield: 8 servings

Ingredients:
Hot water
4 cups broccoli florets
4 tsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
8 large eggs, lightly beaten
2 cups reduced-fat (2%) milk
2 cups raw spinach, chopped
½ tsp. sea salt (or Himalayan salt) HERE is what I use
½ tsp. ground black pepper
Nonstick cooking spray
8 slices low-sodium sprouted whole grain bread, cut into 1-inch cubes
¼ cup crumbled feta cheese (about 1½ oz.)

Preparation:
1. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place broccoli in steamer basket; cook for 3 to 4 minutes, or until tender-crisp and bright green. Place in ice water bath to stop cooking process. Drain and coarsely chop. Set aside.
2. Preheat oven to 350º F.
3. Heat oil in a medium nonstick skillet over medium heat.
4. Add onion; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
5. Add garlic; cook, stirring frequently, for 1 minute. Remove from heat. Set aside.
6. Combine eggs, milk, spinach, salt, pepper, broccoli, and onion mixture in a large bowl; mix well.
7. Place bread and cheese in 3-quart baking dish that has been lightly coated with spray.
8. Top with egg mixture. Press down gently so that bread absorbs egg mixture. Cover with aluminum foil.
9. Bake for 20 minutes. Remove foil; bake for an additional 15 to 20 minutes, or until strata has puffed up, is cooked through, and is lightly browned on top.

Tip: Strata can be covered and refrigerated overnight before baking. (This may increase baking time.) This works well if you are serving it for brunch.

Recipe from teambeachbody.com

The kale craze may have made you forget about brussels sprouts, but now that they’re in season again, its time to bring them back. One cup of these cruciferous vegetables fulfills your daily recommended vitamin C consumption and they also contain a profoundly large number of glucosinolates, which are the starting points for many cancer-protective substances.

It doesn’t take a lot of effort to bring out the sweet, nutty flavor of brussels sprouts. This simple recipe uses only light seasonings, and then lets the sprouts shine. A garlic and balsamic glaze makes a dramatically flavorful sauce to drizzle on top. Ideal for a light side dish, these brussels sprouts have less than 80 calories per serving.

Total Time: 56 min.
Prep Time: 10 min.
Cooking Time: 46 min.
Yield: 4 servings

Ingredients:
1 cup balsamic vinegar
2 cloves garlic, coarsely chopped
1 lb. brussels sprouts, ends trimmed, cut in half lengthwise
¼ tsp. sea salt (or Himalayan salt)  HERE is what I use
2 Tbsp. water

Preparation:
1. Place vinegar and garlic in small non-reactive saucepan over medium heat. Bring to a boil. Reduce heat to low; gently boil for 25 to 35 minutes, or until vinegar has become thick enough to coat the back of a spoon. (Watch vinegar carefully after 20 minutes of cooking to avoid burning.)
2. Remove from heat; cool. Remove garlic. Set aside.
3. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes.
4. Place brussels sprouts in skillet, cut side down, in a single layer; cook for 4 minutes, or until browned.
5. Add salt; cook for 1 to 2 minutes.
6. Add water; cook until water has evaporated.
7. Top each serving with 1 Tbsp. balsamic glaze; serve immediately.

Tip: Remaining balsamic glaze can be served over meat, salmon, roasted vegetables, strawberries, kale chips, etc.

Recipe from teambeachbody.com

Since carrots grow underground, they can withstand a little bit of frost. While many praise carrots for their eyesight enhancement abilities (thanks to their high content of carotenoids), a 10-year study from the Netherlands recently found that eating 25 grams or more of carrots per day (about ½ a medium carrot) led to a reduced risk of cardiovascular disease.

This recipe will help plain carrots quickly transform into an irresistible side dish with the help of cilantro and three simple spices. With less than 50 calories, this is a great way to switch things up and get in some of your veggies for the day.

Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
1 lb. carrots, cut into 1-inch pieces 
¼ tsp. sea salt (or Himalayan salt)  This is what I use
¼ tsp. ground black pepper
1 tsp. curry powder
¼ cup coarsely chopped fresh cilantro

Preparation:
1. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes.
2. Place carrots, salt, and pepper in skillet in a single layer; cook, turning occasionally, for 6 to 8 minutes, or until carrots are caramelized.
3. Add curry powder; cook for 1 to 2 minutes, or until carrots are tender-crisp. Remove from heat.
4. Top with cilantro; serve immediately.

​Recipe from teambeachbody.com