Katie's Healthy Bites: Glorious Brussels Sprouts

by in In Season, November 8, 2009

brussels sprouts
I refuse to believe my clients when they tell me they don’t like Brussels sprouts. My response is always to ask two questions:

1. Have you ever tried them?
2. Have you ever tried them properly prepared? That is, not out of a can or overcooked!

The Basics on Brussels Sprouts
Brussels sprouts have a bad reputation, and I think it’s because they have fallen victim to years of poor cooking techniques. These beautiful little green globes are absolutely delicious and, let me add, ridiculously good for you. A cup only has 65 calories, and they come packed with vitamins A, C and K as well as folate and fiber to name a few. The list goes on.

Bet you didn’t know this: Brussels sprouts grow on a stalk. In fact, bunches of 20 to 40 of these little green guys are attached to a stem that can reach up to three feet high. Of course, you’ll mostly find them sold loose, but you can find them still attached at some markets. It’s an amazing sight.

Shopping & Storage Tips
They are in season from now through the winter. Look for sprouts that are green, compact and uniform is size — this ensures even cooking. You can store them uncooked in the refrigerator for seven to ten days. Or blanch them for a few minutes and freeze them for several months.

Ways to Love Them
Now, as for serving these veggies so they’ll earn the praise they deserve, the key is to not overcook. You can steam, blanch, roast and even fry them. If done correctly (follow recipe directions and cooking times closely!), the flavor will wow you. Brussels sprouts pair well with sweet flavors such as apples and cranberries and savory ingredients such as bacon or mustard.

My recipe below marries Brussels sprouts with other fall flavors. I love this dish because of the variation of colors and textures and the mix of sweet and savory vegetables. Serve it as a side for a weeknight dinner or as part of your holiday feast.

Roasted Fall Veggies
Serves 8

• 2 tablespoons olive oil
• 3 carrots sliced half-inch thick
• 2 cups Brussels sprouts, halved
• 1 large turnip, cut into large cubes
• 3 medium parsnips, sliced half-inch thick
• 1 medium sweet potato, cut into large cubes
• 1 cup pearl purple onions, peeled and whole
• 2 tablespoons fresh thyme
• 2 tablespoons fresh oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Preheat oven to 400 degrees F. Place vegetables in a large, rimmed baking sheet. Toss with herbs, olive oil, salt and pepper to evenly coat. Roast for 35 to 40 minutes or until tender.

Nutrition Info:
Calories: 91.7, Fat: 3.7 grams, Saturated Fat: .54 grams, Protein: 1.2 grams, Carbohydrates: 14.6 grams, Sodium: 113 milligrams, Cholesterol: 0 milligrams, Fiber: 3.4 grams

TELL US: Love ‘em or hate ‘em?

More posts from .

Similar Posts

Make Your Own Pumpkin Puree

It’s the time of year where pumpkin fever sets in. Cans of pureed pumpkin and sugary pumpkin pie filling are flying off store shelves. And while...

Comments (21)

  1. Every time someone tells they don't like brussel sprouts I say: Try them again, and this time roast them! Roasting brussel sprouts makes it so almost anyone would like them!

  2. Love 'em! We just pan steam them with some salt and they're good to go. Also go great with citrus tones

  3. Haylee says:

    yum, those look delicious! I've never tried brussel sprouts, but after seeing this recipe I just might!

  4. Bibi says:

    My husband and I love, love, love brussel sprouts. I too was upset that when I told my good friend that we had an amazing brussel sprout dish she turned her nose up.

    To pan seared sprouts (seasoned with only salt and pepper) I add caramelized onions, (faux) cubed chicken, cashews and peas. I serve over cooked brown basmati rice. It's amazing! And one of favorite (and super easy) dishes.

    Thanks for the post :)

  5. Amy says:

    I cut brussel sprouts in half, toss with a tiny bit of olive oil, salt and pepper, then just roast them. They are so sweet and delicious!

  6. katie says:

    I am so excited we have some many readers that love these special sprouts!

  7. jlF says:

    We LOVE brussel sprouts. We're making them for Thanksgiving this year to share our joy for these yummy veggies.

  8. Cathy says:

    I am a brussel sprout fan too! My favorite way to prepare them is broiled, with other seasonal Fall vegetables including carrots. I add some rosemary and sea salt.

    Whole Foods website has a great recipe for oven roasted sprouts.

  9. Dreamer says:

    We love brussels sprouts at our house. In fact, they are the only vegetable that we fight over when we serve them, especially at my mother's house. Simply steamed with a sprinkle of sea salt and parmesan cheese, or roasted…we don't care.

  10. tracy says:

    i love brussel sprouts,I usually shred them sautee them with a little oil, onions, and garlic yum they dont last

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>