~~A blog by Kristin~~
It’s Brussels sprout season--the time of year when cooler temperatures usher in autumn’s flavorful apples, broad leafy greens, root vegetables, squashes, and juicy pomegranates. I see some of y’all scrunchin’ up your noses like a bird just pooped on your head.…
Brussels sprouts are named after Brussels, Belgium, where it’s believed they were first widely cultivated in the 16th century. They are a cruciferous vegetable (like broccoli, cauliflower, cabbage, kale, and collard greens), with a sulfur-rich phytochemical called glucosinolate. Cooking and digestion break down glucosinolates into compounds called isothiocyanates, and these have been researched for their anti-cancer effects. Sulfur-rich foods are also anti-inflammatory, antimicrobial and have antioxidant properties.
Overcooking intensifies these sulfur compounds causing a bitter flavor and unpleasant odors--not to mention the gross, mushy, bland texture many of us choked down at Thanksgiving dinners. BLAAACH (cue vomiting gesture)!
Thankfully, as grown adults we can appreciate that our preferences change and our tastes mature. The canned, un-fresh and overcooked veggies some of us ate as children taste nothing like well-seasoned freshly cooked vegetables, especially when we don’t cook. The. Bejeezus. Out. Of. Them!
When properly cooked, brussels sprouts offer a natural, nutty sweetness with a tiny bit of crunch. They can be roasted (my go-to method), shaved (to be sauteed or used raw in salads), or steamed (still not a fan) and reheat easily. They are good source of vitamins K and C, folate, fiber, and carotenoids (beta-carotene, lutein, zeaxanthin). I hope you will give them a(nother) chance.
Here are my two of my favorite recipes. Bon appétit!
ROASTED BRUSSELS SPROUTS WITH GARLIC
Yield: 3-4 servings
Time: 45 minutes
This is Mark Bittman’s recipe. I found it years ago and it was a huge hit! I’ve been making it ever since. I love garlic and I’ll sip good, aged balsamic vinegar by the spoonful whether anybody’s watching or not. You’ll need a cast iron or any other heavy-bottomed oven-safe skillet for this recipe.
Ingredients
About a pound of brussels sprouts
About 3 tablespoons of olive oil to coat the bottom of the skillet
4-5 cloves of garlic, peeled and whole
Salt and pepper to taste
1 tablespoon balsamic vinegar
Preparation
Heat oven to 400 degrees F. Trim bottoms of sprouts and cut in half from top to bottom. Heat oil in skillet over medium to medium-high heat until it shimmers. Put brussels sprouts cut-side down in one layer. Add garlic cloves and sprinkle with salt and pepper.
Cook until sprouts begin to brown on the bottom. Leave them alone for this part. Once browned, transfer to oven. Roast, shaking pan every 5 minutes until sprouts are brown and tender (not mushy), anywhere between 10-20 minutes.
Taste. Add more salt and/or pepper if necessary. Stir in balsamic vinegar and serve.
KRISTIN’S EASY CURRIED BRUSSELS SPROUTS
Yield: 3-4 servings
Time: 10 minutes
Ingredients:
About a pound of brussels sprouts
2-3 tablespoons of olive oil
Salt and pepper to taste
Curry powder (I like this one)
Preparation
Heat oven to 375 degrees F. Trim bottoms of brussels sprouts and cut in half from top to bottom. Put into bowl. Coat brussels sprouts with 2-3 tablespoons of olive oil. Shake in salt, pepper, and curry powder to coat.
Pour onto baking sheet and place them flat-side down. Bake for 15-20 minutes or until golden brown and tender. Season with additional salt and/or pepper if needed.
What’s your favorite brussels sprouts recipe? Comment below if you tried these and what you think. For more ideas on how to feel better, improve your energy, or tune up your day-to-day nutrition, sign up for a free, 20-minute consult with The Nutrition Mechanic.
Happy Brusseling,
-Kristin
** Unless we’re boiling potatoes, mushy = yucky. We can please all pinky swear that henceforth, we will 1) taste the foods we’re making, 2) not be afraid to season our veggies (a little salt goes a long way to enhancing flavor), and 3) not (intentionally) boil/steam/roast/sauté the crap out of our veggies?
Tastebuds’ POV: Thank you.