Day: January 10, 2020

Brussels Sprouts Make Healthy Eating Delicious and Easy

Brussels Sprouts Make Healthy Eating Delicious and Easy

The rise of popularity of Brussels sprouts began about five to seven years ago, when cooking shows featured new ways of preparing Brussels sprouts, besides boiling all the flavor out of them.

Besides flavor, Brussel sprouts also offer healthy nutrients, with good amounts of vitamin A, vitamin C, folic acid and fiber.

The following two recipes show how easy it is to prepare Brussels sprouts and enjoy their amazing flavor, while getting nutrients for your health!

Easy Roast Brussels Sprouts

Ingredients

  • 1 ½ pounds Brussels sprouts
  • 4 cloves fresh garlic (or to taste)
  • ¼ cup Parmesan cheese
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Because there are few ingredients, they all have an important part to play, so it is best to have them as fresh as possible.

Look for Brussels sprouts that are bright green and fairly firm, without wilted leaves. Use garlic cloves instead of powder, and grate your Parmesan, or buy it pre-grated, but be sure not to use Parmesan substitutes.

To convert to a vegan, dairy free or Paleo recipe, simply omit the Parmesan. Or, substitute the Parmesan with nutritional yeast (the nutritional yeast should be sprinkled on once the Brussels sprouts are finished roasting).

Method

  • Trim the ends of the Brussels sprouts and slice in half lengthwise. Cut the garlic into chunky pieces. Mincing them small can result in the garlic burning!
  • Set the Brussels sprouts on a baking sheet and drizzle with olive oil and season with salt and pepper.
  • Roast at 400 degrees F for 20 to 30 minutes.
  • Roasting at that high temperature will give the Brussels sprouts crispiness on the outside and tenderness on the inside, with delicious caramelization.
  • Around 10 minutes into the roasting, sprinkle with Parmesan cheese and return to the oven to finish baking.

That’s it! So easy.

Roasted Brussels Sprouts With Mustard Dressing

Ingredients

  • 2 pounds (about 8 cups) fresh Brussels sprouts, halved lengthwise
  • 6 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon plus ¼ teaspoon kosher salt, divided
  • ¾ teaspoon black pepper, divided
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon grainy mustard
  • 2 tablespoons chopped fresh flat-leaf parsley, divided

Method

  • Preheat oven to 450°F.
  • Toss the Brussels sprouts with 2 tablespoons oil, ½ teaspoon salt, and ½ teaspoon pepper in a large bowl
  • Transfer Brussels sprouts to a large rimmed baking sheet lined with aluminum foil
  • Roast at 450°F for about 20 minutes, stirring once after 10 minutes, or until golden and just tender when pierced with tip of a knife
  • While the Brussels sprouts are roasting, whisk together vinegar, mustard, 1 tablespoon parsley, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper in a large bowl
  • Add the remaining ¼ cup oil in a slow, steady stream, whisking constantly, until emulsified
  • Add the Brussels sprouts to the dressing and toss to coat
  • Transfer to a platter and sprinkle with the remaining 1 tablespoon of parsley

Enjoy your Brussels sprouts, knowing that both your taste buds and your body will be happy!