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Seasonal Veggies

A crowd-pleasing dish full of vitamins, minerals

By Natalie Meriwether

It’s finally December, and like everyone else, the WIC Kitchen staffers are gearing up for the upcoming holidays.

Regardless of what you celebrate, or if you celebrate, there’s always a reason to have a big family dinner. Even though we may all still be stuffed from last month’s big meal, we can always make room for our favorite seasonal vegetables.

This month in WIC Kitchen, we are roasting up some of our favorites. A trio including Brussels sprouts, carrots and red potatoes topped with pecan pieces and extra flavor from Italian dressing is sure to be a crowd pleaser.

As is usually the case for WIC Kitchen recipes, this dish is full of vitamins and minerals. Brussels sprouts are one of those vegetables that many may turn up their noses to at first.

However, when roasted to perfection, they are one of the most delicious and flavorful vegetables. Kids may even open up to them for their unique shape, which resembles a mini cabbage. Brussels sprouts are rich in vitamins A, C and K as well as folate and fiber. They are also high in omega-3 fatty acids, which reduce blood triglycerides and may slow cognitive decline as well as reduce insulin resistance and inflammation.

Along with Brussels sprouts, carrots are also a well-known source of vitamin A. Vitamin A is crucial for keeping healthy eyes by protecting them from damage from the sun and reducing the chances of developing cataracts. Along with vitamin A, carrots are full of antioxidants, specifically carotenoids and anthocyanins. Antioxidants remove free radicals — unstable molecules that can cause damage to cells — from the body.

The red potatoes in this dish offer a variety of nutrients as well. They are an excellent source of carbohydrates which, we all know, are known to have a bad rap. However, some people might not realize that we need carbohydrates just for our body’s daily function. Carbohydrates are quite literally the body’s preferred source of energy and keep our brain working properly. Red potatoes are also a good source of niacin, vitamin B6, potassium, copper and manganese.

Try this recipe for your family holiday dinner this month.


  • 1 pound Brussels sprouts
  • 1 pound carrots
  • 1 pound red potatoes, cubed
  • 1/2 cup Italian dressing
  • 1 cup chopped pecans

Preheat oven to 400 degree Fahrenheit. Toss vegetables with dressing and spread onto baking sheet.

Bake for 15 minutes. Stir in nuts. Bake another 20 minutes or until potatoes are tender.

MCHD WIC provides nutrition packages and counseling and breastfeeding support to participants in six counties. WIC is an equal opportunity employer. To find out if you qualify, check out or call 1-800-675-5181.