Monday, 12 October 2015

Healthy recipes: Brussel sprouts and quinoa casserole

It's been quite a while since I have shared a recipe on here. Cooking from the wheelchair has proved to be a bit challenging - especially with a 3 year old 'assistant'. He loves to cook, but oh the mess! Nonetheless, I'm trying to get back to the swing of things and cook healthy, easy recipes that my family will love.

Before my accident, we ate a pretty paleo diet. Nowadays, we don't. Simply because I'm too slow and still have too much pain to manage 2 warm meals a day, plus a cooked breakfast. Bread has been sneaking in full force. I'm not really loving the impact this is having on Y as he has started getting fussy at meal times and requests sandwiches all the time.

I don't mind much that he eats bread or even unhealthy 'treats' like french fries or cookies every now and again, but I like balance and hope that he will enjoy veggies and healthy meals like my husband and I do. 

Last week, my dear husband finally was able to start working on the kitchen in our house. I don't know if it's the thought of being able to finally live there, use a kitchen that is designed for a wheelchair (making cooking easier), or just that my kid hasn't been eating as healthy as I want, but I finally felt excited about cooking! 

Of course it helped that I was also able to visit the market and stock up on spices, herbs, and veggies! As I get back to cooking more, I find that I am focusing on getting good quality ingredients into our meals to which I only need to add minimal 'work' to get flavourful meals out of. 

We aren't doing paleo, but clean eating is very important to us as well as minimal gluten. The gluten thing isn't really for any particular reason other than I think things like quinoa are tastier than 'normal' pasta for example. Personal choice. I'm just like that. I also like to have a variety of grains or beans on hand for simple side dishes, such as brown rice, quinoa, buckwheat, etc. 

This particular day, I wanted to make a quick dinner that was healthy and bursting with flavahh! And so we have a brussel sprouts and quinoa dish! I was initially a bit unsure what Y would make of it because I did make it a little spicy, but the kiddo ended up loving it! 

Easy healthy recipes: brussel sprouts and quinoa stove top casserole #easyhealthyrecipes, #realfood, #realfoodforkids, #healthykidsmeals, #vegan, #vegetarian, #glutenfree, #dairyfree

Before we get the recipe, let's about about this photo? While it's not beautiful quality, I am super excited about it because because because it represents the first meal we had inside of our house! Yaayyy! 

Easy Healthy Recipes: 

Brussel sprouts and quinoa


  • 1 cup cooked quinoa 
  • 500 grams (1 lbs) brussel sprouts
  • 250 grams (1/2 lbs) ground meat of choice*
  • 2 onions minced 
  • 1 clove garlic minced 
  • 1 cup white button mushrooms roughly chopped
  • 1/2 cup milk of choice (full fat cow's milk or almond milk are my preferences) 
  • 2-3 tablespoons buckwheat flour
  • 2 teaspoons oregano
  • 1/2 tablespoon smoked paprika powder
  • 2 tablespoons dried coriander 
  • Salt and pepper to taste 
  • Coconut oil for cooking 

*Vegetarian: use 250 grams cooked black beans


  • Cook quinoa based on package instructions. I brought water to a boil with salt and a teaspoon of coconut oil, then added the quinoa and cooked for 5 minutes. 
  • Bring a pot of water to a boil for the brussel sprouts (you can steam or boil them)
  • In the meanwhile, heat a pan with 1 tablespoon of coconut oil for the meat. 
  • After the water for the sprouts boils, add the sprouts, bring to a boil, then immediately bring the heat to low and cook for about 10 minutes. The sprouts should be soft but not fully cooked as you will add them to the rest of the dish. 
  • Strain the sprouts and set aside. 
  • Brown the meat on medium heat (5-10 minutes) 
  • Once the meat has browned, add onions and garlic. Mix occasionally. 
  • Add the mushrooms to the pan with the meat, stir occasionally. 
  • In the meanwhile, prepare the sauce: in a bowl, add milk, flour, and all of the spices and herbs. 
  • Whisk the sauce
  • Add the sauce and brussel sprouts to the pan with the meat 
  • Bring to a boil
  • Turn the heat to low and cook for an additional 3-5 minutes. 
  • Turn off heat and add the 1 cup of quinoa (cooked!) 
  • Serve! 

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