Eating with the Seasons

What is Medicine?

Go to doctor and get prescription drug
Go to the drug store and get OTC/Over the counter medication
Most basic Medicine? FOOD

Why Food, and why not part of western medicine?

Once umbilical cord is cut, all biochemical processes that maintain and heal our body depend on food and air.
Foods is broken down into smaller particles to use in our bodies, so "you are what you eat" holds true
Western medicine is not educated in nutrition, MDs often only take one class
Just recently we became aware of how foods and environment influence disease
It's not just genetics, but epigenetics: genes have on and off switches which are triggered by environmental conditions, including environmental toxins and dietary factors. Examples are diabetes and cancers.

How does Food work as Medicine?

Some foods are very powerful medicines, others are very toxic poisons, so choose wisely.

Medicinal foods:

Real foods: grow out of soil or come directly from animals that have been pasture-raised, need preparation, don't come in boxes.
Examples: Fruits, veggies, nuts, eggs, pasture-raised meats and eggs, legumes

Toxic foods:

Packaged, prepared, processed, non-food ingredients, food additives & preservatives, food colors, GMOs
Examples: Breakfast cereals, boxed or frozen entrees, white bread, sugary snacks, corn-fed beef, conventionally farmed dairy

Two main systems regarding health and nutrition:

Western & Eastern

Western

Western mainly looks at food for individual components: fat, protein, carbohydrates, vitamins, minerals, enzymes, etc.
Vitamin C and D play important role in Immunity, so foods high in these help prevent diseases
Antioxidants like Vitamin A, C and E can prevent damage by free radicals and lower the incidence of cancer
Minerals like calcium, potassium, and magnesium play roles in bone growth, electrolyte balance, muscle contractions and other vital functions.
Protein provides important amino acids to help the body repair tissues.
Healthy fats help with lowering LDL cholesterol and elevating HDL.
Western nutrition promotes addition of synthetic vitamins and minerals, which are NOT the same as food vitamins and minerals.

Eastern

Eastern looks at energetics of foods and medicinal properties.
Example qualities: hot, cold, moving, nourishing, draining, astringent, pungent.
Coffee, alcohol, garlic, peppers, spicy foods and fresh water fish are energetically warm and they are moving
Cucumbers, ocean fish, seaweed, soy, apple and banana are energetically cold
Sweet potatoes and other root vegetables are nourishing
Mung beans, asparagus, barley are diuretics
Dandelions and other greens detox and support liver, they are also mostly cold
When both schools are combined, we have a very powerful tool in preventing disease in the first place and also treating some existing diseases.

So what is this "eating with the seasons"?

We are all one with our environment, and all is connected.
Different climates come with different challenges and needs
Each individual season comes with different challenges and needs.
When it's hot, we need lots of water and cooling foods
When it's cold, we need warming foods
If it is very dry, we need moistening foods.
The plants that grow in our direct environment are facing the same challenges as we are, so they are more appropriate for us.

So for optimal health, you want to consider three things:

Local foods - the food you eat grows up in the same environment, hence being able to provide you with best nutrition. Also, it doesn't have to travel thousands of miles to get to you, so it's picked fresh and its nutrients are at their peak.
Seasonal foods - food has the highest nutritional values during peak season, because growing conditions are perfect. It will provide you exactly with what you need for each season.
Eat a Rainbow every day: Red - lycopene and other antioxidants and anticancer, orange - betacarotene for eye health, green - high in minerals like calcium to prevent osteoporosis, blue/purple - high in anthocyanins which help prevent UTIs, protective against gum disease and stomach ulcers, and may prevent colon cancer, yellow - high in Vitamin C, so great antioxidant and disease prevention.

How do I eat with the Seasons?

Local farmers markets are your best bet.
Talk to your farmers. Get to know who grows your food. Visit the farm, if you have time.
Food is local and picked the previous day, so high in nutrients.
Food at these markets are in season, not flown in.
You can negotiate or go at the end to get great deals on fresh food.
Many farmers grow with organic practices, but don't pay for the certification process = less expensive organic produce.

Spring:

everything becomes active after dormant winter.
we are seeing the after-effects of all the splurging and indulging of the winter holidays
the world turns green, green colored vegetables predominate the markets
Green in TCM is color of liver, which is in charge of detox, and also in charge of moving emotions, energy and nutrition through the body.
Green foods like dandelion greens and artichokes are very strongly detoxifying.
Nature is helping you with all the winter excess by providing you with all the foods you need to detox. Moreover, artichokes support healthy gallbladder and liver function, and after all those extra glasses of wine or scotch or brandy, liver & gallbladder can sure use the support.
asparagus, which is a diuretic so it helps with water accumulation
green onions and garlic, which are moving and help move some of that stagnation from the winter
strawberries and berries in general are very high in minerals and vitamins and low in calories. Also good for blood
mint: good for mood, helps with headaches, can prevent colds
rhubarb: prevent constipation, detoxes
carrots are high in beta carotene and great for vision.
Citrus: detox, alkalize body. Water with juice of a lemon or lime in am does wonders. Grapefruit in the morning. Bitter = detox, drain.
Spring time to detox, get rid of excess of winter, get lean for action in summer, improve energy.

Spring Diet? Think green, fresh and light.

Steam or stir-fry greens or asparagus with onions, mushrooms (good for immunity) and high quality protein.
Juicing
vegetable soups

Summer

In summer, things heat up.
we need more water because it is hot
typical summer vegetables are high in water: summer squash like zucchini, tomatoes, cucumbers, corn.
herbs, which help digestion and can ward off some of those summer diarrheas.
think salads with lemon or lime dressings, fruit salads with mint.
Tomatoes with basil and fresh mozzarella.
think lightly steamed or grilled summer vegetables.
smoothies with berries and cucumber.
coconut water high in electrolytes, good drink or base for smoothies or even alcoholic drinks! Make them better with berries.
cooler meats like ocean fish and chicken.

Autumn/Fall:

Preparing for winter. Main harvest, also first winter vegetables like winter squashes, like pumpkins, acorn squash, etc.
Everything sheds: fruits, leaves, starting to get ready to retreat into the roots, to store.
Enjoy the last of the summer vegetables.
Mushrooms late summer, early fall: strong immune boost, prepare for cold and flu season.
Citrus again: high Vit. C, good for immunity.
Beets: high in nutrition
Cauliflower, cabbage, broccoli: high in nutrition
Chilis: it's getting colder, so time to warm up a bit. Also most are anti pathogenic, so prevent disease.
Grapes: high antioxidants.
Sunchokes: great alternative to potatoes, especially for diabetics.
Lettuce again - often bolts in summer and more bitter taste, now in cooler weather better again.
Pears: good for lung function, and lung affected in fall: cold season and more indoors, dryer air, dry enemy of lung.
Sweet potatoes, acorn or spaghetti squash and pumpkins: high nutrition, betacarotene, starting to give substance.
After action of spring and summer, get ready for rest in winter, start storing vitamins and substance.
Start adding warmer meats, beef, lamb.

Winter

Winter time to retreat, to hibernate. Unfortunately, we enter busiest time. So make effort to slow down and rest.
Nutrient-rich foods: root vegetables, winter squashes, beets, broccoli, brussels sprouts, celeriac root, clementines and mandarin oranges, kiwis, parsnips, rutabagas, turnips, persimmons, pomegranate.
Energetically warmer foods, like lamb and beef and freshwater fish.
Stews: cook all together over longer time, use warmer spices like ginger, curries, nutmeg, cinnamon.
Lung health: poach pear with honey and fresh cinnamon in a bit of wine or water or juice.
Include root veggies in every meal.

Conclusion:

These are just general guidelines.
Each person has individual constitution, and constitution always needs to be considered.
Person running hot a lot, sweats easily, red face, angers easily, or menopausal woman, include more cooling foods even in winter.
Person running cold, ie. hypothyroid, can include more warming foods throughout all seasons.
But local and fresh and in season always apply.
Eat a rainbow to ensure proper vitamin intake, use Himalayan rock salt for minerals
Unprocessed foods whenever possible.
More cooked and steamed than raw.
Meats should be pasture-raised, 100% grass-fed, organic.
Avoid GMOs. Leave your email, and I can send you my non-GMO shopping guide.
Keep Vitamin Supplements to a minimum: I recommend Vit D3 and B-Complex supplement, plus rotating anti-inflammatories
Cook with herbs: curries & turmeric, cinnamon, cloves, rosemary, oregano, etc.

Juice & Smoothie Combinations:
Ginger should always be included in any juice you make. Moreover, especially for the beginning juicer, I recommend to always include a green apple and either carrots or beets, since they add sweetness to the juice - going all green from the start can be hard to stomach.

1) Ginger, Carrot, Cucumber, Green Apple, Kale or Spinach (this is a great starter juice because it is pretty tasty and full of nutrition)

2) Ginger, Carrot, Beet, Cucumber, Green Apple, Celery

3) Ginger, Beet, Kale, Green Apple, Broccoli

For smoothies, I always use a combination of berries and banana as a base. The banana adds sweetness and potassium, the berries add lots of vitamins and minerals and antioxidants. For the liquid, I use coconut water, almond or coconut milk, and then either pineapple or orange juice, and a bit of water.

Great additions for this base are:

Any super greens mix (Trader Joe's has an inexpensive greens mix that tastes good and has good ingredients)
Protein powder (I prefer hemp protein powder over other options for two reasons: 1) it is a whole food protein rather than an isolate, and whole food supplements always come with everything the body needs to properly assimilate the nutrients provided, 2) it is high in all the essential fatty acids, and 3) no, you won't get high off it!)
Flaxseeds, chia seeds, flaxseed oil, even a dash of olive oil with the juice of 1/2 lime or lemon
A handful of spinach or kale or other greens, a small carrot or some broccoli. Use only one at a time and find out which one you like.

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Spring Recipes:

Asparagus sauteed in Garlic and Soy Sauce
This recipe makes a great dish for tapas, and also makes a great side for grilled salmon or lamb chops. It is healthy and very quick to prepare.

1 lb. fresh green asparagus, tough ends removed, cut into 2 inch pieces
3 cloves of garlic, finely chopped
1 teaspoon extra virgin olive oil
2 teaspoons sesame oil
2 tablespoons soy sauce
2 tablespoons water

Heat oils on medium-high heat in a large frying pan or wok. If you are using stainless steel, make sure to heat the pan up before you add the oil; it will turn your pan into a non-stick pan without the toxic coating!
Add garlic, sauté for 15 seconds, stirring constantly. Add asparagus, sauté for another 2 minutes while constantly stirring.
Add soy sauce and water, and cook, stirring frequently, for another 2 to 4 minutes, until asparagus is done. It should still be crunchy.

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Minty Fruit Salad
This salad is great not only for spring, but also for summer. It is cooling, moving and mood lifting.

1 apple
1 pear
1 banana
2 kiwis
1 peach, nectarine, mango, persimmon or whatever else is orange and in season
1 container fresh raspberries
1 container fresh blueberries
1 bundle or pack of fresh mint (if you are going to your local farmers' market, look out for lime or lemon basil, lemon verbena, lemon balm and other types of mint like spearmint, orange mint, lemon mint, etc, and mix them in with the regular mint.)
juice of 1 lime or lemon
Triple Sec or Grand Manier to taste (optional)

Cut all fruit into bit size pieces, mix in a bowl. Add berries and cut-up mint - it will look like a lot of mint, but the goal is to have a few specks of mint on every piece of fruit - add lime juice and liquor if you choose so, mix up and enjoy!

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Everything But The Kitchen Sink Salad with Citrus Vinaigrette
This is a great Farmers' Market salad… just stroll around and buy whatever is fresh and you feel fits your taste buts. Think colors, many, many colors to get the most nutrition out of it. Try to go for a wide variety of different greens: arugula for spice, frissee for some bitterness, baby spinach for sweetness, you will have a huge selection at the local farmers' markets. Buying heads of lettuce individually is usually cheaper than buying the premixed salad greens. Also, if you can't get all of the ingredients, substitute it with something else that's in season and that strikes your fancy.

Salad:
5 oz. mixed salad greens (see note above for varieties)
1 avocado, cut into bite-size pieces
1 carrot, sliced
1 bunch fresh radishes, sliced
5 fresh mushrooms, sliced
1 small cucumber, sliced
1 cup of cherry or grape tomatoes, or cut-up heirloom tomatoes
1/2 jar of marinated artichoke hearts, cut into bite-size pieces
1 slice of marinated sheep's milk feta cheese (Trader Joe's has a good one in a white box with a blue top)

Vinaigrette:
1/4 cup lemon juice
1/4 cup orange juice
2/3 cup olive oil
1 - 2 tablespoons raw local honey
1/4 cup finely minced onion
1 teaspoon salt
1/2 teaspoon pepper

Mix all salad ingredients together. If you are not planning on serving the salad immediately, make sure to keep the wet ingredients like cut-up whole tomatoes, cheese, artichoke hearts and avocados separately until it's time to serve, otherwise the salad will be soggy.
For the vinaigrette, mix all ingredients until well blended, and again, don't add it to the salad until it's time to eat - you want everything to be fresh and crispy, not wet and soggy.

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Summer Recipes:

Cucumber Tomato Salad
5 heirloom tomatoes (use different colors and types for more flavor)
5 Persian cucumbers
1 slice of sheep feta cheese
6 large leaves of fresh basil, cut into strips
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and pepper to taste

Cut up ingredients into bite-size pieces, combine all ingredients except for the oil, vinegar and salt & pepper, mix. In a separate bowl, combine oil, vinegar and salt & pepper.
Pour dressing over salad when ready to serve, or serve dressing on the side for every guest to choose how much dressing they want.

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Grilled Summer Vegetables

This is a really easy item for your summer BBQ. It is a great option for vegetarians, and provides a nutritious and tasty side for the carnivores in the group. I recommend marinating the vegetables at least 3 hours before putting them on the grill so the flavors can infuse. Quantities can be determined based on your preference for certain vegetables, and the marinade amount can be adjusted based on how many vegetables you have.

green zucchini, each one sliced into three pieces lengthwise
yellow zucchini, each one sliced into three pieces lengthwise
red bell pepper, quartered
large shiitake mushrooms, stems removed
1 cup olive oil
1/4 cup fresh rosemary, finely chopped
8 cloves fresh garlic, pressed or finely chopped

Cut up vegetables as instructed. Mix marinade ingredients, and brush the vegetables liberally with them on all sides, making sure each one has garlic and rosemary pieces on them. Store in a covered glass container for at least 3 hours.
When you are ready to grill, sprinkle with freshly ground pepper and Himalayan rock salt. I find that with the strong flavors of the garlic and the rosemary, not a lot of salt is required for good taste. Grill with the cover on so vegetables will not burn, turning once.

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Salmon with fresh Summer Veggies

This is a quick and easy recipe with minimal cleanup. Each filet comes in it's own package and is complete with vegetables. Just get them out of the oven, put them on a plate, and serve.

4 salmon filets, each about 4 to 5 ounces
2 teaspoons of extra virgin olive oil
salt & pepper
3 tomatoes, chopped
1 yellow zucchini, very thinly sliced
1 fennel bulb, very thinly sliced
2 shallots, finely chopped
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
4 sprigs each of fresh oregano and fresh thyme
4 pieces of aluminum foil

Preheat oven to 400 degrees.
Brush salmon filets with 2 teaspoons of olive oil, season with salt and pepper, and put the skin-side down in the center of the aluminum foil piece. Fold up the foil at both ends, twisting it a bit to make sure no liquid can escape.
In a bowl, mix tomatoes, zucchini, shallots and fennel with the 2 tablespoons of olive oil and the lemon juice, mix and equally divide the mixture to top the salmon filets. Add one sprig each of oregano and thyme on top of the vegetables. Now fold the foil over the top and seal to create 4 individual packets.
Bake at 400 degrees for 25 to 30 minutes, until salmon is done.

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Autumn Recipes:

Borscht

This is probably one of the most versatile soups you can make, I've learned this one from my Russian friend. The basic principle is that you make a vegetable soup with whatever vegetables you have, but potatoes and cabbage are always part of it. Then, at the very end, you shred fresh beets into the soup - this is what gives the Borscht its wonderful purple color.

8 ounces of pork shoulder or sirloin steak (this is optional, you can leave the meat out)
1 tablespoon of olive oil or coconut oil or ghee
1 medium onion, chopped
3 medium potatoes, thinly sliced
3 carrots, shredded
1/2 head of cabbage, very thinly shredded or cut
1/4 cup of fresh dill, chopped coarsely
1 bay leaf
4 to 6 cups of beef or vegetable broth
3 Beets, washed and peeled, shredded (don't shred these until right before you are ready to add them to the soup)
salt and pepper to taste
sour cream

Cut meat into small cubes. Season with salt and pepper.
Heat up oil in a large pot - if it is stainless steel, let the pot heat up first before adding the fat, that makes the pot non-stick - and cook meat until brown on all sides. Remove from pot and reserve in a bowl.
Add onion, sauté for a minute until onions get glassy.
Add potatoes, carrots, cabbage, bay leaf, sauté for about 5 minutes, then add broth and simmer on low heat, covered, for about 15 minutes.
Add dill and meat, simmer for another 20 minutes.
Shred beets and add them to the soup, simmer for another 5 minutes, add more dill if you with to do so.
Serve soup with a dollop of sour creme on top.

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Mushroom Stirfry

You can do this one with mushrooms of your choice. It's a great option as a side dish, but can also easily be converted into a main dish by adding meat of your choice. If you choose to add meat, stir-fry the meat before you add the vegetables for about 2 minutes until it is browned on all sides. You may also increase the oil by 1 teaspoon of oil that you can add once the meat has browned, before you add the vegetables.

1 tablespoon sesame oil (+ 1 teaspoon if you choose to add meat)
1 teaspoon shredded ginger
1 small chili pepper, chopped finely
2 cloves of garlic, finely chopped
1 lb. of mixed fresh mushrooms (shiitake, oyster, button, crimini are all good choices), sliced
1/2 lb. of greens (kale, spinach, swiss chard, or a mixture of the three)
1 lb. of chicken or other thinly sliced meat OR 3/4 c of beans of your choice (garbanzo, black, kidney, soy)
1/2 cup of cashew nuts
2 tablespoons soy sauce
1 tablespoon Chinese 5 spice mix
1 tablespoon broth
Sesame seeds (white or black)

Heat 1 tablespoon of oil on medium-high heat. Add meat if you choose to, stir-fry for 2 minutes until all sides are browned.
Add ginger, chili pepper and garlic, stir-fry for about 1 minute.
Add sliced mushrooms, sauté for about 3 minutes, constantly stirring, then add greens, beans and cashews, stir for about 2 minute before adding the soy sauce, spice mix and broth. More broth can be added if more sauce is desired.
Stir-fry for another 2 minutes until meat is cooked through and greens are wilted.
Serve with rice.

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Coconut Pumpkin Pie

This pie is a nice variation of your traditional pumpkin pie. It is loaded with nutrition from both the pumpkin and the coconut. Also, the crust is made with dates, so you cut down on processed sugars, and it is gluten-free.

Crust:
12 dates, quartered
1 cup almonds
1 1/2 cups fine coconut flakes, unsweetened
2 Tablespoons coconut butter (you can get it in the section where nut butters are at health food stores)

Filling:
2 cups pumpkin puree
3/4 cup raw honey
3/4 cup coconut cream or coconut milk
2 large eggs + the yolk of one more egg
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/2 teaspoon of pumpkin spice (any of the above spices can be replaced by the same amount of pumpkin spice)
pinch of salt

Preheat oven to 350 degrees.
To make the crust, place all the crust ingredients into a food processor or blender, and process until ground. Press mixture into a greased pie dish - I prefer stone dishes to ceramics or glass because they pull some of the moisture away from the pie and the crust gets crisper). Put aside.
For the filling, place all the filling ingredients into a bowl. Blend with a hand mixer or Kitchenaid or hand whisk until well blended.
Pour the filling into the prepared crust and bake for 35 to 50 minutes until crust is golden and filling has set. Make sure to keep an eye on it after about 35 minutes to make sure the crust doesn't burn. Also, the filling will still be jiggly in the middle, don't worry, it will harden up. In my oven, it takes 50 minutes until the crust is perfect and the filling is set. But every oven is different, that's why it's advised to keep an eye on it.

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Winter Recipes:

Crock Pot Beef Stew

This is one of my favorite winter dishes. The meat can be replaced with pork or lamb or chicken, even though beef is still my favorite on this one. Instead of buying precut meat, you can buy the least expensive slab of grass-fed beef and cut it up yourself. Because the stew will slow-cook over several hours, any type of meat will turn so tender that it will literally melt in your mouth. This stew freezes wonderfully and tastes almost better the second day, so it will make a perfect "microwave dinner" another night of the week or for lunch at work.

2 lbs. beef, cubed
1/4 cup plus 1 tablespoon flour
2 teaspoons salt
1 teaspoons freshly ground pepper
2 tablespoons olive or coconut oil
1 onion, chopped
2 medium carrots, chopped
2 medium potatoes, cubed
1 cup chopped mixed vegetables (green beans, green peas, sweet potato, or kale)
2 cans fire-roasted canned tomatoes
1 can broth
2 tablespoons thyme (you can also try rosemary, oregano, herbs de Provence, or any combination of those)
1 sprig of rosemary or other fresh aromatic herb
salt and pepper to taste

Cut vegetables into bite-size pieces and layer them into the bottom of a crockpot (5 qt. minimum).

Put flour, salt and pepper into plastic bag and mix thoroughly. Add meat and shake until all meat cubes are covered with flour. Heat oil in a pan on medium-high heat. Add meat in batches and fry until meat is browned on all sides. Put meat on top of the vegetables in the crock pot.
Pour tomatoes and broth over the meat and vegetables, add thyme and herb sprig, and cover.
Cook on low for 8 hours. Season with salt and pepper to taste.

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Basque Lamb Stew

This is an absolute winner. I adapted the recipe from the original which I found on Simple Recipes. The meat is first soaked in a white wine marinade, the stew is cooked with red wine. If you don't want to open two bottles of wine, you can easily replace the white wine in the marinade with red wine. Also, if you have lamb bones, cook those with the stew, the marrow will add more flavor to the stew)

3 1/2 lbs. of lamb meat, cut into 2 inch pieces (shoulder or let work well for this, or you can use whole shanks)

Marinade:
4 cloves of garlic, pressed or crushed
1 1/2 tablespoons chopped rosemary
1/2 cup of dry wine or full-bodied, dry red wine

Stew:
2 tablespoons of olive oil
1 large onion, peeled and chopped
2 medium carrots, peeled and cut into bit-sized pieces
1 red bell pepper, chopped and cut into bit-sized pieces
5 large shiitake mushrooms, sliced
2 teaspoon sweet paprika
1/2 teaspoon smoked paprika
3 cloves of garlic, finely chopped
1 12-oz. jar fire-roasted red bell peppers, cut into 1/2 inch strips
1 can of fire roasted tomatoes
1 ripe tomato, peeled, seeded and chopped
2 tablespoons of fresh chopped parsley
1 bay leaf
1 cup of dry, full-bodied wine
1 cup of broth
Freshly ground pepper and salt to taste

Combine all marinade ingredients, pour over lamb meat, refrigerate for about 2 to 3 hours. Drain and dry meat, discard marinade. Season meat with salt and pepper.
Heat oil in a large, heavy-bottomed pot with a lid on medium-high heat. Add just enough meat to loosely cover the bottom of the pan. Brown the meat in batches until all sides are a nice brown. Work in batches, it takes about 10 minutes per batch. Remove the meat from the pot and reserve.
Add onions to the pot. Cook, stirring and scraping the brown meat bits off the bottom of the pot until the onions are soft, about 5 minutes. Add garlic, sauté for another minute. Add carrots, mushrooms and fresh bell pepper pieces, sauté for another 5 minutes.
Return meat to the pan and add the remaining ingredients except for the broth. Stir well and bring to a boil. Then reduce heat to medium and simmer uncovered for about 15 to 20 minutes. You want to allow some of the liquid to evaporate so the flavors intensify.
Now add the broth, bring back to a boil, reduce heat to low and simmer, covered, for about 2 to 2 1/2 hours. Stir occasionally. The stew is done when the meat is very tender. Add more salt and pepper to taste, serve with a crusty Italian or French bread.

Oven-Roasted Brussels Sprouts

This is a quick, easy and very nutritious side dish, great for Thanksgiving or any-day lunch.

1 1/2 lbs. brussels sprouts
3 tablespoons extra virgin olive oil
3/4 teaspoons of salt
1/2 teaspoon of freshly ground pepper
balsamic vinegar to taste

Preheat oven to 425 degrees.
Cut brussels sprouts into half, coat in olive oil and salt and pepper, and distribute, cut side down in a single layer on a baking sheet (again, I prefer baking stones because they pull away moisture while baking so the end product is crispier.
Bake for 30 minutes, until sprouts are browned and done.
Drizzle with balsamic vinegar to taste.