The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 3 of our upcoming 7-Day Meal Plan.

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WHFoods Menu: Vegetables with Dijon Dill Dressing
Dijon mustard and fresh lemon juice bring out the sweet flavors in Brussels sprouts and broccoli. Follow our method for preparing the vegetables for best flavor and nutrient absorption.
  Prep and Cook Time: 7 minutes

Ingredients:
  • 1/4 lb, about 1-1/2 cups Brussels sprouts, thinly sliced
  • 1-1/2 cups broccoli, finely chopped
  • 1/2 cup red onion, thinly sliced
  • 1 TBS extra virgin olive oil
  • 1 TBS lemon juice
  • 1 clove garlic, chopped or pressed
  • 1 tsp Dijon mustard
  • Salt and pepper to taste
  • Optional:
  • 2 TBS diced avocado
  • 2 TBS diced tomato

Directions:

Fill the bottom of the steamer with 2 inches water and heat, covered.

Method 1: Hand chop

  1. Slice red onion thinly. Press or chop garlic.
  2. Cut off the bottom 1/2-3/4 inch tough ends from the Brussels sprouts. Slice in half, measure 1-1/2 cups, and slice thinly (1/8 inch).
  3. Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into ¼ inch, even pieces.
  4. Let vegetables sit 5 minutes before steaming.
  5. Layer the vegetables in the steamer, onions first, then Brussels sprouts, and broccoli last.
  6. Cover with tight-fitting lid and steam for 5 minutes, until bright green. After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked. If you prefer a more mellow taste to your garlic add it to the vegetables during the last minute of cooking.
  7. Whisk together olive oil, lemon juice, Dijon mustard and salt and pepper. Transfer cooked vegetables to a bowl and toss with dressing (plus any optional ingredients).

Method 2: Food processor

  1. You will need a food processor with at least an 8 cup capacity. Use thick slicer blade.
  2. Slice red onion thinly and set aside. Press or chop garlic. Do not food process the onion or garlic.
  3. Cut off the bottom 1/2-3/4 inch tough ends from the Brussels sprouts. Slice in half and measure 1-1/2 cups.
  4. Separate broccoli florets with small stems from large, thick stem. Chop florets and stems into even 1 inch pieces. Tightly pack to measure 1-1/2 cups.
  5. Let vegetables sit 5 minutes before steaming.
  6. Feed the Brussels sprouts and then the broccoli into the feed tube on the food processor and use the plunger to push vegetables into the slicer.
  7. Place sliced onion in the steamer, then processed vegetables. Cover with tight-fitting lid and steam for 5 minutes, until bright green. After 5 minutes, vegetables begin to lose their bright green color, and are over-cooked. If you prefer a more mellow taste to your garlic add it to the vegetables during the last minute of cooking.
  8. Whisk together olive oil, lemon juice, Dijon mustard and salt and pepper. Transfer cooked vegetables to a bowl and toss with dressing (plus any optional ingredients).
Serves 1

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel or slice tough skin off the stem. Chop stem into 1/4-inch pieces (or chop in food processor) and steam along with other vegetables.

If you can't eat all the vegetables in the side dish, they make a great addition to the egg breakfasts in the menu.

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