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Add Cinnamon to your Food – It Lowers Cholesterol & is an Anti-Bacterial Agent

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Cinnamon – A Heart Healthy Spice

Add a sprinkling of cinnamon on a meal and you can get your daily dose of health benefits!

Used in various kinds of foods and cuisines, cinnamon is a heart healthy spice that not only adds a great taste to the meal but also is exceptionally good for the heart and blood vessels.

Cinnamon is a spice obtained from the inner bark of various wild trees that belong to the genus Cinnamomum. Consumed since ancient Egyptian times, cinnamon has been used to treat several ailments over the course of human history. Let’s have a look at some of the benefits of cinnamon and why you should add this delicious and super healthy spice to your meals:

Cinnamon has been shown to exert powerful anti-bacterial properties that prove helpful in treating colds, flu and stomach pain. The next time, you experience stomach cramps, have a cup of cinnamon tea or add cinnamon powder to your food. Eating this spice may just help kill bacteria and reduce stomach bloating.

Cinnamon is very effective in lowering cholesterol levels in the body. It reduces LDL cholesterol—the “bad” cholesterol that harms the heart and also increases HDL (good cholesterol). Sprinkle a little cinnamon on your oatmeal to bring that cholesterol down, and start the day off right by taking a step to prevent heart disease—our nation’s leading cause of death in both men and women

Cinnamon helps in regulating blood sugar and insulin levels. This health benefit makes this spice an ideal additive for those people suffering from diabetes and metabolic syndrome. Cinnamon also helps prevent and treat heart disease—the primary cause of death in people with diabetes mellitus.

Have a sore throat, phlegm or cough? Add cinnamon bark to your cup of tea. Its warming properties help increase blood flow and will provide natural relief for your sore throat.

Cinnamon’s anti-bacterial properties also make it a popular spice in Asian cooking. Especially in Indian and Sri Lankan cuisines, a pinch of cinnamon is added in almost every dish to inhibit bacterial growth and preserve food.

Adding this healthy spice to your food is good for the stomach. It has been used to treat vomiting, diarrhea and loss of appetite. Cinnamon is rich in manganese – a mineral that helps build bones, blood and connective tissues. Naturally it also acts as a pain-reliever for people suffering from arthritis and osteoporosis.

Cinnamon in good for the brain. Regular intake has been shown to boost alertness and improve memory and concentration. In fact, research has shown that cinnamon may help prevent Alzheimer’s disease.

Are these exceptional health benefits reason enough to love the exotic sweet, woody taste of cinnamon? It is full of nutrients and adds a delicious flavor to your dishes, and all this for just 19 calories per tablespoon! What’s more, it is such a versatile spice, perfect in apple pie or an Indian curry.

Walnuts – A Nutritional Powerhouse that Lowers Cholesterol

Lower cholesterol

Walnuts are nutrition powerhouse

Crunchy and delicious, walnuts are a near perfect food. Walnuts are actually the edible seeds of the plant genus called Juglans. Loaded with omega-3 fatty acids, protein, vitamins, minerals and antioxidants; walnuts pack a heavy nutritional punch. They make a great healthy snack and a handful a day will surely boost your overall health. Let’s have a look at some of the reasons why you should include walnuts into your daily diet:

Loaded with omega-3 fats

Our bodies require essential fatty acids, especially the anti—inflammatory fatty acids known as omega 3. Omega-3 fat is helpful for improving immune function, cell growth and to prevent and treat various diseases. Walnuts are loaded with omega-3 fatty acids linked with fighting depression, preventing rheumatoid arthritis and protecting against cancer, Alzheimer’s disease and heart disease.

Our bodies don’t produce these essential fatty acids on their own so you have to obtain them from your diet. Walnuts are the only nuts that contain significant amount of alpha-linolenic acid (ALA), the plant version of omega-3 fatty acids. Their super-healthy fat content is a great reason to regularly include walnuts in your diet for better health.

Fight stress

Feeling stressed and depressed? Walnuts have been shown to improve brain health. In fact, recent research has shown that regularly eating a handful of walnuts can lower your blood pressure response to stress.

Prevents cancer

Walnuts are healthy nuts, rich in antioxidants and phytosterols (cholesterol-like molecules found in plants) shown to block estrogen receptors. Walnuts are believed to help in reducing the risk of developing breast cancer.

Prevent Type 2 diabetes

The presence of polyunsaturated fatty acids in these tasty nuts helps reduce the risk of developing Type 2 diabetes.

Recent research has shown that people who consume walnuts or other nuts at least 5 times a week, are less prone to developing diabetes as compared those who never eat them.

A nutrition powerhouse

Walnuts are an excellent source of vitamins B6, vitamin E, folate, and thiamin. These delicious nuts also contain various healthy minerals such as iron, magnesium, and phosphorus.

Bring cholesterol down

Nutritionally speaking, walnuts are a bona fide super food; they are cholesterol free and contain an insignificant amount of sodium. Thus eating walnuts helps lower cholesterol and reduces blood pressure. It is a well-known fact that the coronary heart disease is caused by high levels of “bad” LDL cholesterol level as well as high blood pressure.

Since walnuts are a fiber-packed, cholesterol free food, they not only help bring “bad” cholesterol down but also prevent heart disease.

Good for skin & hair

Since walnuts contain a good amount of vitamin E as well as powerful plant antioxidants, they are good your skin. Eating a handful a day is the perfect anti-aging skin prescription.

Cheers to the holidays and a healthy heart

Low cholesterol recipe

Holiday Sangria

The most anticipated holiday month is finally here, bringing social gatherings with delicious treats and cocktails that are hard to resist. You deserve to relax and enjoy the company of your coworkers, friends, and family… just don’t forget to eat and drink in moderation!

The general recommendation from health authorities is to indulge in a maximum of 1 alcoholic beverage per day (women) and up to 2 alcoholic beverages for men. If you do choose to imbibe, why not skip the sugary, calorie-laden holiday drinks and celebrate your health with a festive fruit-laden red wine?

Red wine, a heart healthy food, is packed with heart-healthy antioxidants and has been proven to boost your “good” cholesterol (HDL-cholesterol) and lower blood pressure–which will improve your cardiovascular health. Now that’s a holiday celebration!

Recipe

Holiday Sangria

Liven up your typical red table wine into Holiday Sangria with seasonal ingredients such as cranberries, pears, apples, oranges, and cinnamon sticks!

Yield: 8 servings (5 fl oz per serving) – not including the optional seltzer water—which adds 0 calories

Ingredients:

  • 1 bottle of red wine
  • 1 cup of 100% orange juice
  • 1 pear, chopped
  • 1 apple, chopped
  • 1 orange sliced
  • 1 cup of fresh cranberries
  • 2 cinnamon sticks

Optional: flavored seltzer water (cranberry, grapefruit, pear, etc.)

Directions:
In a pitcher, mix all the ingredients together (except the optional flavored seltzer water). Let sangria sit in the fridge at least 4 hours or overnight. The longer the mixture sits, the more the wine will absorb the flavors from the fruit! Pour sangria into glasses and top each glass with an optional ¼ cup of seltzer water.

Nutrition Per Serving:
Calories: 167 kcal,
Fat: 0 g,
Cholesterol: 0 mg,
Carbohydrate: 18 g,
Dietary Fiber: 2 g,
Protein: 1 g,
Sodium: 5 mg

Reduce Cholesterol, Keep Heart Healthy With Peanuts

heart healthy food

Peanuts are a rich source of nutrients, vitamins, antioxidants and minerals.

Yummy and crunchy, peanuts are a great source of nutrients. Since ancient times, people have eaten these nuts for health benefits and their awesome taste. Also known as “groundnuts,” especially in India, peanuts are actually not real “nut,” but instead, belong to the legume family just like beans, and chick peas.

You can eat peanuts roasted, salted or boiled. They are used in a variety of recipes for that extra crunchiness and are found in lots of products from peanut butter to candy bars. Clearly, peanuts are healthier and better than junk food. Let’s have a look at some of the health benefits associated with peanuts:

1) Peanuts are an excellent source of vitamin E, a vitamin required for keeping your skin glowing.

2) Feeling depressed? Eat peanuts. They contain tryptophan, an essential amino acid that aids in the production of serotonin, a chemical that has an antidepressant effects. Tryptophan increase the levels of serotonin in body and help control mood swings.

3) Suffering from high cholesterol? Munch on peanuts. Peanuts are a rich source of mono-unsaturated fats especially oleic acid. Grabbing a handful of nuts a few times a week helps lower cholesterol (LDL – bad cholesterol) and increase the level of good cholesterol – HDL.

4) The presence of fiber, plant antioxidants, and the heart healthy mono-unsaturated fatty acids in peanuts helps prevent heart disease. This trio of nutrients all work in favor of maintaining heart health.

5) These delicious crunchy nuts are loaded with the B-complex group of vitamins such as vitamin B-6, riboflavin, folate and niacin that aid in proper brain functioning and brain health.

6) Crunchy peanuts house a good amount of magnesium, a mineral that aids in calcium absorption and helps regulate blood sugar.

7) Peanuts are the most affordable nuts and make for a great weight loss option. When eaten in moderation, peanuts aid in weight loss. People who eat peanuts twice a week are less prone to gaining weight. However a word of caution here: Going overboard on your peanut consumption has the opposite effect…you’ll gain weight as peanuts are calorie-dense. The mantra is to eat in moderation.

8) Peanuts are rich in polyphenolic antioxidants that protect your body against Alzheimer’s disease, degenerative nerve disease and viral infections. Peanuts also contain phytosterols that reduce the risk of developing cancer.

Try peanuts dry-roasted (preferably without added salt), add them to your salad or grab a handful as a snack. They are rich source of nutrients, vitamins, antioxidants and minerals such as copper and zinc. They help reduce cholesterol and are a heart healthy food when eaten in moderate quantities. Next time you are on-the-go and need a snack, make it super heart-healthy dry-roasted peanuts!

Eat Bananas – Lower Blood Pressure

Lower Blood Pressure with bananas

Bananas are loaded with vitamins & minerals

You may have heard the proverb –“An apple a day keeps the doctor away.” Now add another wonderful fruit – banana to this phrase.

Adding a banana to your daily diet can do wonders for your overall health. Loaded with vitamins and minerals; bananas aid in weight loss, keep bowels healthy, fight depression and can even lower your blood pressure.

Here are some reasons you may want to consider eating a daily banana:

  • One banana packs a potassium punch of 450mg. Their rich potassium content enables this popular fruit to help balance out the level of sodium in your body. Bananas natural high potassium, low salt ratio makes them Mother Nature’s perfect medicine for lowering blood pressure. Even the Food and Drug Administration (FDA) recommends the simple dietary advice to eat bananas for a healthy blood pressure level and to help prevent heart disease. Adding bananas to your diet can also help stabilize blood sugar and prevent type II diabetes.
  • Having digestive problems? Eat bananas. They stimulate the growth of friendly bacteria in the bowel, and produce enzymes that aid in digestion.
  • A banana is that wonder fruit that helps treat diarrhea. The high potassium content helps the body replace electrolytes that are lost.
  • Apart from potassium, bananas are also rich in iron. People suffering from anemia can benefit by eating this fruit.
  • Eating bananas helps fight depression by increasing the brain’s level of serotonin – the “feel good” chemical substance that affects your mood and sleep.
  • Bananas are naturally sweet and their high fiber content help to make you feel full. Bananas are the perfect pre-exercise food, an easily digested carb before a workout to give you that energy boost.
  • Bananas help strengthen the nervous system, aid in the prevention of kidney cancer and keep your eyes healthy. Whenever you feel hunger pangs in between meals, try reaching for Mother Nature’s sweet and portable low-calorie snack—a banana—instead of salty, fatty, processed junk food.

Apart from the superb health benefits, bananas the perfect base for delicious and nutritious smoothies. Check out this recipe of low cholesterol frozen banana yogurt.

Awesome Heart Healthy Allium Veggies!

Low cholesterol recipe of roasted eggplant with balsamic caramelized onions

Heart Healthy & Low Cholesterol Recipe of Caramelized Onions

You know that you should be eating vegetables every day, but did you know that you should try and get in allium vegetables on a regular basis? The allium family of veggies include onions, leeks, chives and garlic.

What’s so awesome about allium veggies? Allium vegetables house a unique combination of polyphenols and sulfur-containing nutrients that have been shown to decrease the risk of developing cardiovascular disease and certain cancers. They also reduce inflammation and prevent loss of bone and connective tissue. Consume onions, garlic daily as they help prevent heart disease.

Perhaps you don’t like raw or cooked onions, but have you tried super delish candy-like caramelized onions? Caramelized onions are easy to make and can be a delicious topping to your pizza, grilled chicken, or salad, as seen in this week’s, Roasted Eggplant and Tomato Stack with balsamic caramelized onions and goat cheese.

Check out this low cholesterol recipe of roasted eggplant and tomato stack with balsamic caramelized onions:

Roasted Eggplant, Steak Tomatoes, and Balsamic Caramelized Onion Stacks

Not sure what to do with an eggplant? Just slice it and roast it in the oven with olive oil and create a veggie stack, baked eggplant parmesan, or eggplant burger!

Yield: 6 Servings:

(1 serving =2 slices of eggplant, 1 slice of tomato, ½ cup of caramelized onions, and ½ oz goat cheese)

Ingredients:

  • 1 medium sized eggplant, sliced
  • 1 large steak tomato, sliced
  • 1 cup of goat cheese, crumbled

 Balsamic Caramelized Onions:

  • 2 onions, thinly sliced
  • 1/4 cup extra virgin olive oil (EVOO)
  • 1/4 cup brown sugar
  • 2/3 cup balsamic vinegar

Directions:

Pre-heat oven to 350 º F. On a baking sheet, place the sliced eggplant. Pour 1/8 cup of EVOO in a small bowl and brush both sides of the eggplant slices with EVOO. Roast the eggplant slices for 45 minutes (flip slices over every 15 minutes). In frying pan, fry the onions in EVOO for a bout 5 minutes. Then add brown sugar and balsamic vinegar to the frying pan and cook on low heat for about 45 minutes until the onions are super sweet and yummy. Save the leftover balsamic vinegar to pour over your veggie stacks.

Veggies stacks: 1 eggplant slice, 1 tomato slice, 1/8 cup of onions, 1 slice of eggplant, 1/8 cup of onions, a sprinkle of goat cheese, 2 tablespoons of leftover warm balsamic vinegar (bottom to top).

Nutrition Information Per Serving: Calories: 237 kcal, Fat: 12 g, Cholesterol: 7 mg, Carbohydrate 28 g, Dietary Fiber: 6 g, Protein: 5 g, Sodium: 66 mg

4 Perfect Breakfast Foods for a Healthy Heart

Skipping breakfast has been identified as one of the major contributing factors to both obesity and high blood pressure. According to a recent study, men who skip breakfast are more prone to suffer from heart disease.

CBS News quoted Dr. Leah E. Cahill, a postdoctoral research fellow in the nutrition department at Harvard School of Public Health in Boston, Massachusetts as saying, “Skipping breakfast may lead to one or more risk factors, including obesity, high blood pressure, high cholesterol and diabetes, which may in turn lead to a heart attack over time.

The study found that the risk of developing a heart attack or dying from heart disease in men who had skipped their breakfast was 27% more than the men who ate breakfast regularly.

This study reinforces the importance of consuming breakfast for heart health. What are the best breakfast foods to prevent hypertension? Here are four of the best morning choices for a healthy heart.

1. Oatmeal

Oatmeal is a rich source of fiber (and especially cholesterol-lowering soluble fiber) that helps you feel fuller for hours, curbing your appetite to help you avoid the donut cart. Oatmeal also contains a powerful plant chemical called ‘Lignan’ known to prevent heart disease.

Iron, magnesium and Vitamin B are among other vital nutrients housed in every bite of oatmeal–that help you keep your heart healthy.

2. Bananas

Bananas are an excellent source of potassium and are practically sodium-free. For its health benefits, the Food and Drug Administration (FDA) recommends American eat bananas to help lower blood pressure and provide protection against heart attack and stroke. Bananas are also rich in antioxidants that prevent chronic disease.

3. Berries

Blueberries, blackberries, cranberries or other kinds; berries in any form add taste and health to your breakfast. Powered with vitamins and anti-oxidants, you can mix them with whole grain cereal, low-fat yogurt or even toss them in your pancakes for a deliciously healthy start to your day.

4. Egg Whites

Eggs supply a high dose of a complete protein for incredibly few calories–that makes it an ideal breakfast food. The protein makes you feel fuller for a longer time period helping control your urge to eat more thereby helping to limit calorie intake.

Heart Healthy Recipe

Breakfast doesn’t have to be boring. You can prepare unusual heart healthy recipes tapping into those superfoods. Check out a delicious one from Dr. Janet’s kitchen, Frozen Yogurt Cherry Banana Oat Bars.


Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs

The Blood Pressure Down book offers all the information on foods that can help lower blood pressure such as bananas, soy, fruits and vegetables.

Blood Pressure DownThe Blood Pressure Down plan is both thorough and accessible. It includes:

•    Convenient checklists
•    Charts
•    Meal plans
•    Over fifty delicious heart-healthy recipes

Benefits of Cranberries

Cranberry: An Ingredient of Mediterranean Recipes

Cranberry: Heart Healthy Food

Cranberry is a low, creeping shrub that grows up to 2 meters in length and 5 to 20 centimeters in height. A prominent crop in Canadian provinces and American states, this shrub bears berries characterized by a deep red color when fully ripe. The fruit is edible with a typical acidic taste that can often overwhelm its sweetness.

A number of nutritionists and health care professionals recommend cranberries as a heart healthy food, particularly for the plethora of antioxidants present in it.

The Cranberry Institute quotes Joe Vinson, Ph.D., research chemist at the University of Scranton as saying, “Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Cranberries are loaded with antioxidants and should be eaten more often.”

It offers a lot of other health benefits including:

Heart Healthy Food

Cranberries help maintain a healthy heart in many different ways.  They help to keep “bad” cholesterol levels in check and help prevent arterial clogging. It also decreases the risk of atherosclerosis, (clogging of the arteries) by preventing the formation of plaque on the arterial walls.

In the same manner, the consumption of this deep red berry diminishes the chances of stroke in healthy individuals while in those who have already suffered a stroke, cranberries can help the arteries to heal.

Weight Loss Food

The high content of antioxidants in cranberries can help regulate your metabolism and ensure the normal functioning of the digestive system which in turn helps you lose weight faster.

Strengthens the Immune System

The main role of antioxidants is to fight harmful toxins which suppress the immune system. Rich sources of antioxidants, cranberries promote immune system health thereby increasing the body’s resistance against sickness and disease.

Treats Urinary Tract Infections

The intake of cranberry juice has been shown to help prevent and treat urinary tract infections. Proanthocyanidins, a major constituent of cranberries, inhibit E. coli bacteria from sticking to the bladder wall, which helps one avoid kidney and bladder problems.

Relieves Skin Conditions

Cranberries are also considered an effective remedy to help relieve skin problems including psoriasis, acne, dermatitis and eczema.

Cranberries can be consumed either fresh or processed such as in juice, sauces, jams, or sweetened dried cranberries.

Calcium Rich, Zero Cholesterol Frozen Yogurt Cherry Banana Oat Bars

Frozen Yogurt Cherry Banana Oat Bars is a Low Cholesterol Food

Healthy & Delicious – Frozen Greek Yogurt Cherry Banana Oat Bars

Got calcium? How much calcium are you consuming per day through food?

Hands down, the healthiest way to meet your daily calcium needs is by EATING your calcium from food (rather than popping pills). Today, many people are consuming other dairy or non-dairy calcium products to meet their calcium needs rather than following the archaic dietary advice to drink 3 glasses of plain cow’s milk a day. Remember that no matter how old you are, calcium is an essential nutrient to build and maintain strong bones as well as keeping your cardiovascular system healthy.

Recommended Dietary Allowance (RDA) for Calcium: Adults

Age 19-50 years 51-70 years 71+ years
Male 1,000 mg 1,000 mg 1,200 mg
Female 1,000 mg 1,200 mg 1,200 mg
Pregnant 1,000 mg
Lactating 1,000 mg

 

* It is NOT recommended to consume more than 2,500 mg of calcium per day.

How much calcium is in common foods?

Food Amount Calcium (mg)
Skim Milk 8 fl oz (1 cup) 300 mg
Soy Milk 8 fl oz (1 cup) 300 mg
Almond Milk 8 fl oz (1 cup)
Yogurt 6 oz 200 mg
Cheese 1 oz 200 mg
Tofu 4 oz 200 mg
Sesame Seeds 1 Tablespoon 90 mg
Low-fat Cottage Cheese ½ cup 80 mg
Halibut 4 oz 80 mg
Beans (kidney beans, black beans, chickpeas, pinto beans) ½ cup 60 mg
Raw Almonds 20 almonds 60 mg
Naval Orange 1 medium 60 mg
Shelled Edamame ½ cup 50 mg
Almond Butter 1 tsp 40 mg
Raw Kale 1 cup 40 mg
Raw Spinach 1 cup 30 mg
Raw Broccoli 1 cup 30 mg

 

Try something new…a calcium rich frozen Greek yogurt treat which helps reduce cholesterol or to be precise zero cholesterol. And since this snack doesn’t contain cholesterol at all, it is heart healthy as well.

Check out this week’s featured recipe, Frozen Yogurt Cherry Banana Oat Bars:

Yield = 12 bars (3 inch x 2.25 inch square)

Take a look in your refrigerator, freezer, and pantry and select any yogurt, fruit, nut, and oat that will create a delicious frozen yogurt bar!

Ingredients:

  • 2 cups of greek yogurt, 1 cup plain and 1 cup vanilla (or low-fat non-greek yogurt)
  • 2 cups fresh or frozen fruit, chopped
  • Banana, cherries, blueberries, strawberries, peaches, pineapple, etc.
  • ½ cup of raw nuts, chopped
  • Almonds, walnuts, pistachios, etc.
  • 1 cup of homemade toasted oats (or your favorite low-fat granola)
  • 1 cup of traditional rolled oats
  • 1 tablespoon of honey
  • 1 tsp of cinnamon
  • 1 Tablespoon of peanut butter

Directions:

To make your own simple granola or toasted oats, pre-heat oven to 300 degrees F. Mix traditional rolled oats, honey, cinnamon, and peanut butter together in a small bowl. Pour crumbled mixture onto a baking sheet and toast your oats for 20 minutes. Let your toasted oats cool down for 10 minutes.

In a large bowl, mix together the Greek yogurt, fruit, nuts, and toasted oats. Line a 9-inch x 9-inch pan with aluminum foil or wax paper. Pour the Greek yogurt mixture into the pan and spread mixture to all edges of the pan. Cover the pan with plastic wrap and freeze yogurt mixture for 4 hours or overnight.

Remove the pan from the freezer and let it thaw for 15 minutes. Make 12 bars (3 inch by 2.25 inch) by using a knife to cut 4 lines x 3 lines. Place bars in a plastic gallon bag (or place each bar in its own individual snack bag) and put back in the freezer until you are ready to eat your frozen yogurt bar for breakfast, afternoon snack, or dessert!

Nutrition Information Per Serving:

Calories: 115 kcal, Fat: 4 g, Cholesterol: 0 mg, Carbohydrate: 14 g, Dietary Fiber: 2g, Protein: 6 g, Sodium: 9 mg.

Color Your Plate with Sweet Summer Produce for Blood Pressure Control

Color Your Plate to Bring Blood Pressure Down

Delicious & Heart Healthy Chopped Brussels Sprouts

Color your meal with red, orange, yellow, green, and purple foods by aiming to fill half your plate with a variety of fruits and vegetables. Raw fruits and vegetables can often get boring to eat on a daily basis so next time try cooking them, even fruits!

In fact, Mediterranean diet is all about eating fresh fruits and vegetables that helps bring blood pressure down and prevents heart disease.

This week’s blog features the zero cholesterol, heart healthy recipe of Sweet Summer Chopped Brussels Sprouts with seasonal red cherries that helps in lowering blood pressure.

Sweet Summer Chopped Brussels Sprouts

Add a crunch to your dishes with heart healthy fats from chopped nuts, such as pistachios, walnuts, or almonds.

Ingredients:

Yield: 4 (serving size = 1 cup)

  • 2 cups brussels sprouts, chopped (about 12 brussels sprouts)
  • 2 teaspoons of paprika
  • 1 Tablespoon of olive oil
  • 1/4 cup yellow onion, minced
  • 1 cup red cherries, pitted, halved
  • 3 Clementine, peeled
  • 1/2 cup chopped pineapple in 100% fruit juice
  • 1/4 cup pistachios, chopped

Directions:

Pre-heat oven to 350 degrees F. In a medium size bowl, mix chopped brussels sprouts, paprika, onion, and olive oil and then spread mixture out on a baking sheet. Roast brussels sprouts for 30 minutes (stir every 10 minutes). In a large skillet, mix roasted brussels sprouts, cherries, clementines, pineapple, and pistachios and heat on medium heat for 10 minutes. Serve dish hot or cold.

Nutrition Information Per Serving:

Calories: 150 kcal, Fat 6: g, Cholesterol: 0 mg, Carbohydrate: 23 g, Dietary Fiber: 5 g, Protein: 4g, Sodium 13 mg