Brussels Sprouts and Kale Recipe Delight

Welcome to a culinary journey where we explore the delights of two often overlooked but incredibly nutritious vegetables: Brussels sprouts and kale. These superfoods are not only packed with vitamins, minerals, and antioxidants but also offer versatility in cooking, making them perfect for a variety of dishes. In this blog post, we will share some innovative recipes that highlight the unique flavors and health benefits of Brussels sprouts and kale, ensuring you can enjoy these greens in both traditional and modern culinary contexts.

Recipe 1: Kale and Brussels Sprouts Salad

Starting with a fresh and vibrant salad, this recipe transforms Brussels sprouts and kale into a light yet satisfying meal.

• Ingredients:
• 3 cups shredded kale
• 1 1⁄2 cups shaved Brussels sprouts
• 1⁄2 cup shredded carrots
• 1⁄4 cup dried cranberries
• 1⁄4 cup chopped almonds
• 1⁄2 avocado, cubed
• Dressing:
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp honey
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Combine the kale and Brussels sprouts in a large bowl.
2. Whisk together the dressing ingredients until emulsified. Drizzle over the greens and massage with your hands to soften the leaves.
3. Add the carrots, cranberries, almonds, and avocado. Toss everything well to combine.

✅ Note: Massaging the kale helps to reduce its bitterness and make it more palatable for salads.

Recipe 2: Roasted Brussels Sprouts with Parmesan Kale

For those who crave something warm and comforting, this oven-roasted dish brings out the nutty flavors of Brussels sprouts while pairing them with the crispiness of kale.

• Ingredients:
• 1 lb Brussels sprouts, trimmed and halved
• 1 bunch kale, stems removed and leaves torn
• 3 tbsp olive oil
• 1⁄2 cup freshly grated Parmesan
• 1 tsp garlic powder
• Salt and pepper

Instructions:

1. Preheat the oven to 400°F (200°C). Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper.
2. Spread them out on a baking sheet and roast for 20 minutes.
3. After 15 minutes, add the kale to the same sheet and roast for an additional 10 minutes or until the kale is crispy and the sprouts are tender.
4. Sprinkle with Parmesan immediately after removing from the oven.

Recipe 3: Kale and Brussels Sprouts Soup

Embrace the comfort of a hearty soup where Brussels sprouts and kale provide both nutritional benefits and rich flavors.

• Ingredients:
• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cups chopped Brussels sprouts
• 4 cups chopped kale
• 6 cups vegetable broth
• 1 can cannellini beans, drained
• 1⁄4 tsp red pepper flakes
• Salt and black pepper to taste

Instructions:

1. Heat oil in a large pot over medium heat. Add onion and garlic, sautéing until translucent.
2. Add Brussels sprouts and cook for about 5 minutes or until they start to brown slightly.
3. Pour in the vegetable broth, then add kale and beans. Bring to a boil, then reduce to simmer for about 20-25 minutes or until vegetables are tender.
4. Season with red pepper flakes, salt, and pepper before serving.

✨ Note: This soup freezes well, making it perfect for meal prep or for saving time on busy days.

Brussels sprouts and kale are not just side dishes; they can be the stars of your meals. With their robust flavors and health benefits, they are ideal for both simple and gourmet cooking. Whether you're looking for a refreshing salad, a comforting roasted dish, or a hearty soup, these recipes ensure you can enjoy these greens in a variety of ways. They are not only delicious but also packed with nutrition, making them a fantastic addition to any diet.

How can I make my kale less bitter?

+

Massaging kale with a bit of oil or dressing helps to break down the fibers, reducing bitterness. Also, cooking kale, like in the roasted recipe, caramelizes its sugars, making it sweeter.

Can I eat Brussels sprouts raw?

+

Yes, you can eat Brussels sprouts raw, especially when shaved or finely sliced for salads. They provide a crunchy texture, but cooking does soften their pungent flavors.

What are the health benefits of Brussels sprouts?

+

Brussels sprouts are high in fiber, vitamins C and K, and antioxidants. They are linked to improved digestion, reduced inflammation, and even cancer prevention due to their rich nutrient profile.