Brussels sprouts with asparagus, broccoli and hazelnuts are from the new cookbook, The Healthiest Meals on Earth, by Jonny Bowden.

Glen Scott Photography

As we start our countdown to Thanksgiving, let’s turn to chef Jonny Bowden and his cookbook The Healthiest Meals on Earth.

The book offers recipes, including holiday ones, developed with an eye toward healthy, easy-to-prepare meals that offer optimum nutrition and help ward off disease.

His general tips for the holidays include:

•Replace some butter with some olive oil, for a better balance of healthy fats — try a 50-50 mix.

•Replace heavy carbs such as potatoes and stuffing with herbs that can flavor up a turkey and vegetables.

•Go organic to avoid hormones, pesticides and antibiotic residues in meat or produce.

•Consider more nutrient-dense foods for desserts such as sweet potatoes, pecans and pumpkin. You’ll feel better about doing a little overindulging if the choices are healthier.

• Don’t overdo the number of courses. Stick with a few basics for a satisfying meal that doesn’t overstuff your guests.

Today we share a side dish from Bowden. It’s his Roasted Brussels Sprouts, Asparagus and Broccoli with Toasted Hazelnuts which he calls “a healthy harvest of cancer prevention” with all the high antioxidant ingredients.

His notes from the kitchen include the tip to always roast or toast nuts and seeds at relatively low temperatures because their oils are delicate. Don’t let them actually brown or they will turn slightly bitter. Rather, stop when they turn a warm golden brown. If you can see a faint sheen developing and smell the rich aroma then they are almost done.

ROASTED BRUSSELS SPROUTS, ASPARAGUS AND BROCCOLI WITH TOASTED HAZELNUTS1

ROASTED BRUSSELS SPROUTS, ASPARAGUS AND BROCCOLI WITH TOASTED HAZELNUTS

1 pound Brussels sprouts

1 or 2 whole peeled cloves garlic, halved if they are large

2 teaspoons plus 1 tablespoon extra virgin olive oil

Salt

Ground black pepper

1 pound thin asparagus spears

2 to 3 large crowns broccoli

1/4 cup balsamic vinegar

1/4 cup hazelnuts, lightly roasted and coarsely chopped (see chef’s note)

Preheat the oven to 375 degrees.

Stem the Brussels sprouts and cut them in half, quartering any large ones. Place them into a medium bowl. Add the garlic and 2 teaspoons of the oil and season lightly with the salt and pepper.

Spread the Brussels sprouts in a single layer in a small baking pan and roast for 10 minutes.

Meanwhile, trim the asparagus. Remove the tough lower stems from the broccoli, peel off the tougher stem skin with a paring knife, and slice the stalks lengthwise into long strips from stem through florets. Toss the asparagus and broccoli gently in a bowl with the remaining 1 tablespoon of the oil and light salt and pepper until coated.

Spread the asparagus and broccoli on a second baking sheet, sized to fit in the oven with the first.

After the Brussels sprouts have roasted 10 minutes, add the broccoli-asparagus pan to the oven, and continue to roast for about 15 minutes longer until all vegetables have softened, turned bright green, and lightly browned.

Meanwhile, warm the vinegar in a small saucepan and simmer lightly until it begins to reduce and thicken slightly.

When vegetables are complete, remove the garlic and blend it with the warm vinegar in a blender.

Arrange the vegetables on 2 serving platters, with the broccoli framing the plate of Brussels sprouts and plate of asparagus. Spoon the vinegar evenly over the vegetables, sprinkle with the nuts, and serve at once.

Yield: 6 to 8 servings. Prep time: 20 minutes.

 Chef’s note: On the stovetop: Dry-sauté nuts in a pan on medium-low. In the oven: Spread a single layer of nuts on a baking sheet and roast in a warm oven (350 degrees) for just a few minutes for seeds and 7 to 12 minutes for nuts. Only heat seeds until they release their oil; you can smell the change.

To get the right consistency of the hazelnuts, pound them in a paper bag with a meat mallet on your cutting board.

— Recipe from The Healthiest Meals on Earth

gciampa@projo.com