Brussels Sprouts Recipes: Simple, Delicious, and Nutritious

Brussels sprouts might just be the most misunderstood vegetable on the dinner table. For years, this leafy green has been either loved or loathed, often due to less than stellar cooking methods. But today, we're here to shine a light on some simple, delicious, and nutritious ways to bring out the best in Brussels sprouts. Whether you're a seasoned chef or a culinary newbie, these recipes will make you see Brussels sprouts in a whole new light!

The Nutritional Powerhouse

Before we dive into the kitchen, let’s understand why Brussels sprouts should be a staple in your diet. These little vegetables are packed with nutrients:

• Vitamin C - Vital for immune function.
• Vitamin K - Essential for blood clotting and bone health.
• Fiber - Promotes healthy digestion.
• Antioxidants - Fights oxidative stress and inflammation.

Simple Roasted Brussels Sprouts

Let’s start with a classic preparation that highlights the inherent flavor of Brussels sprouts:

• Ingredients:
  • 1 lb Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: 1 teaspoon garlic powder, or fresh garlic
• Instructions:
  1. Preheat your oven to 425°F (220°C).
  2. Spread the Brussels sprouts on a baking sheet in a single layer.
  3. Drizzle with olive oil and season with salt, pepper, and garlic powder if desired.
  4. Roast for 20-25 minutes or until the edges are crispy and browned.

🥦 Note: Always trim the brown ends and remove loose outer leaves before cooking Brussels sprouts.

Brussels Sprouts with Bacon and Balsamic Glaze

Here’s how you can add a touch of indulgence to your sprouts:

• Ingredients:
  • 1 lb Brussels sprouts, halved
  • 4 strips of bacon, chopped
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey or maple syrup
  • Salt and pepper to taste
• Instructions:
  1. In a skillet over medium heat, cook the bacon until crispy. Remove bacon, leaving the grease in the pan.
  2. Add Brussels sprouts to the bacon grease, cooking until browned and tender, about 10 minutes.
  3. Add back the bacon, drizzle with balsamic vinegar and honey or maple syrup. Stir until well combined and cook for another minute.
  4. Season with salt and pepper to taste.

Shredded Brussels Sprouts Salad

Brussels sprouts can also shine raw in a fresh, vibrant salad:

• Ingredients:
  • 1 lb Brussels sprouts, shredded
  • ¹⁄₄ cup pomegranate seeds
  • ¹⁄₄ cup walnuts or pecans, toasted
  • 2-3 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
• Instructions:
  1. Shred Brussels sprouts using a food processor or by hand with a sharp knife.
  2. In a bowl, mix shredded Brussels sprouts, pomegranate seeds, and nuts.
  3. Drizzle with olive oil and lemon juice. Toss to combine. Season with salt and pepper.

Spicy Brussels Sprouts Stir-Fry

If you enjoy a bit of heat, this stir-fry might become your new favorite:

• Ingredients:
  • 1 lb Brussels sprouts, halved or quartered
  • 1 tablespoon soy sauce
  • 1 tablespoon Sriracha
  • 1 teaspoon sesame oil
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 1 tablespoon sesame seeds
• Instructions:
  1. Heat sesame oil in a wok or large skillet. Add garlic and stir-fry until fragrant.
  2. Add Brussels sprouts, stir-fry until they begin to brown.
  3. Whisk together soy sauce, Sriracha, and honey. Pour over Brussels sprouts.
  4. Stir-fry until sauce thickens and Brussels sprouts are well coated.
  5. Sprinkle with sesame seeds before serving.

Brussels sprouts can be transformed from a humble side dish to the star of the meal with these recipes. Not only do they provide numerous health benefits, but their versatility in cooking methods offers endless possibilities for new flavors and textures. From roasting to shredding, from simple seasoning to bold flavors, Brussels sprouts prove themselves as a worthy addition to any meal plan.

Can I use frozen Brussels sprouts for these recipes?

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Yes, you can use frozen Brussels sprouts. However, they might release more water when cooked, so consider roasting them slightly longer to get them crispy.

How do I select the best Brussels sprouts at the store?

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Look for bright green, firm sprouts with tight leaves. Smaller sprouts tend to be sweeter and more tender.

What are some healthy serving suggestions for Brussels sprouts?

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Serve them with a lean protein like grilled chicken or fish, and pair with whole grains or quinoa for a balanced meal.

Are there any vegan options for these recipes?

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Yes! Substitute bacon with tempeh or tofu in the balsamic glaze recipe, and use agave instead of honey. The other recipes are naturally vegan if you choose plant-based oils.