Delightfully Healthy! Maple Brussels Sprouts and Butternut Squash

Sampling: Jan 15, 4:30-6:30pm.

As the cold winter weather breezes in, we often choose calorie dense meals to keep us warm and comfortable. This winter season, turn to hearty vegetable dishes for satisfying meals that are kinder to your health. Our Maple Brussels Sprouts and Butternut Squash recipe can offer the best of both worlds- a seasonal and healthy vegetable dish that can also satisfy your winter cravings. Brussels and squash are a match made in heaven, offering a beautiful color and flavor combination that is bound to warm you right up!

brussells sproutsBrussels sprouts, a member of the Brassica family, often get a bad rap for the off-putting odor they produce when they are over-cooked. This odor is produced by sulfur containing compounds, which are actually linked to several health benefits! These green gems are nutritional powerhouses, rich in vitamin K, vitamin C, fiber, phytochemicals and many other nutrients. They are suggested to aid in the prevention of certain types of cancers, and to protect cardiovascular health by reducing inflammation in the body. Their high fiber content also promotes lower blood cholesterol levels.

butternut-squash-on whiteWe pair our Brussels sprouts with butternut squash to provide a sweetness that nicely contrasts the Brussels pungent flavor. Butternut squash stores well into the cold winter months, allowing you to eat locally grown produce year-round. This vegetable is rich in beta-carotene, which supports eye-health and vision, a strong immune system, and healthy skin.

We also added walnuts to this cwalnut in shellolorful dish to pack a flavorful crunch. Rich in healthy fats and protein, nuts are a great trick for making your vegetable dishes more satisfying. Walnuts are rich in omega-3 fatty acids and antioxidants, suggested to improve cholesterol levels and reduce inflammation in the body. To make purchasing these nuts more affordable, always check out the bulk bins to see if you can find a better price per pound.

Keep warm and healthy this winter season with this hearty vegetable dish!

Maple Brussels Sprouts & Butternut Squash

1 1/2 lb Brussels sprouts, trimmed

1 butternut squash, cut into 1″ cubes

1 shallot, minced

2 tbsp apple cider vinegar

2 tsp maple syrup

1 tsp Dijon mustard

2 tsp fresh thyme, chopped

6 tbsp olive oil

3 tsp fresh sage, chopped

1 cup walnuts or pecans, roughly chopped

Salt & pepper to taste


  1. Bring a large pot of water to a boil. Add the Brussels sprouts and cook for 4 minutes. Remove the sprouts using a slotted spoon and transfer to a bowl of cold water.
  2. Add the squash to the pot of boiling water, cook for 4 minutes and drain.
  3. Heat 1 tbsp olive oil in a large sauté pan. Add shallot and cook over medium heat for 3 minutes. To make the vinaigrette, whisk together the cooked shallot, vinegar, syrup, mustard, thyme and 4 tbsp olive oil in a small bowl.
  4. Once cooled, drain the Brussels sprouts well and halve. In the sauté pan, heat the remaining 1 tbsp olive oil. Add the halved sprouts, walnuts, and sage. Cook for 4-6 minutes over medium heat.
  5. In a large bowl, combine the squash, sprouts, nuts and vinaigrette. Add salt and pepper to taste. Serve warm and enjoy!


Recipe adapted from

Find Emily and Brooke sampling this recipe for customers on Friday, January 15th from 4:30-6:30pm