Storing for Freshness
Keep unwashed and untrimmed in a plastic bag in the crisper drawer of your refrigerator.
Nutritional Benefits
• High in vitamins C and K, fiber, and antioxidants.
• Supports heart and bone health.
Why Brussels Sprouts?
• They can be roasted, steamed, or stir-fried.
• Perfect for adding a nutritious boost to any meal.
Fun Facts
• Named after Brussels, the capital city of Belgium, where they were widely cultivated in the 16th century.
• The sprouts grow in helical patterns along the side of a long stalk.
• Unfamiliar with Brussels sprouts? They're part of the Brassicaceae family, which also includes well-known vegetables like broccoli, cauliflower, kale, bok choy, arugula, cabbage, and radishes, among others.
Three Recipes to Prepare Brussels Sprouts
I. Brussels Sprouts Stir-Fry
Ingredients:
• 1 lb Brussels sprouts, trimmed and quartered
• 1 large pear or apple, cored and sliced into thin strips
• 1/2 cup dried cranberries (optional)
• 2 tablespoons olive oil or vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced (optional)
• 2 tablespoons soy sauce or tamari
• 1 tablespoon apple cider vinegar
• 1 tablespoon honey or maple syrup (optional, for added sweetness)
• Salt and pepper, to taste
• Toasted sesame seeds or chopped nuts (walnuts or pecans), for garnish
• Cooked rice or quinoa, for serving (optional)
Instructions:
1. Prepare the Brussels Sprouts: Heat a large skillet or wok over medium-high heat. Add the oil, swirling to coat the bottom. Once hot, add the quartered Brussels sprouts. Stir-fry for about 5-7 minutes, or until they start to brown and soften.
2. Add Aromatics: Add the minced garlic and ginger to the skillet. Stir-fry for another minute, until fragrant, being careful not to let them burn.
3. Incorporate Pears and Cranberries: Add the sliced pears and dried cranberries to the skillet. Stir well to combine. Cook for an additional 3-5 minutes, allowing the pears to soften slightly but still retain some crispness.
4. Season: Pour in the soy sauce, apple cider vinegar, and honey (if using) over the stir-fry. Stir well to ensure all ingredients are evenly coated and seasoned. Cook for another 1-2 minutes, then season with salt and pepper to taste.
5. Garnish and Serve: Remove from heat. If desired, sprinkle toasted sesame seeds or chopped nuts on top for extra texture and flavor.
6. Serve: This stir-fry can be served as is or over a bed of cooked rice or quinoa for a more filling meal.
II Global Fusion Brussels Sprouts Recipe
Ingredients:
• 1 lb (450g) Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon vinegar
• 1 teaspoon honey or maple syrup
• 1 teaspoon Sriracha or chili sauce (to taste)
• 2 tablespoons grated Parmesan cheese (optional for a non-vegan version)
• 1 tablespoon toasted sesame seeds (optional)
• Fresh herbs (such as parsley or cilantro) for garnish
• Juice of half a lemon (optional)
Instructions:
1. Preheat Oven: Preheat your oven to 400°F (200°C). This high heat will help caramelize the Brussels sprouts, bringing out their natural sweetness.
2. Season Brussels Sprouts: Toss the halved Brussels sprouts with olive oil, salt, and pepper until evenly coated. Spread them out on a baking sheet in a single layer, cut side down.
3. Roast: Roast in the preheated oven for 20-25 minutes, or until they are golden brown and crispy on the edges. Halfway through, shake the pan or turn the sprouts to ensure even roasting.
4. Prepare the Glaze: While the Brussels sprouts are roasting, mix the minced garlic, soy sauce, vinegar, honey (or maple syrup), and Sriracha in a small bowl.
5. Toss with Glaze: Once the Brussels sprouts are roasted, transfer them to a large bowl. Pour the glaze over the hot Brussels sprouts and toss to coat evenly.
6. Final Touches: Sprinkle with grated Parmesan (if using), toasted sesame seeds, and fresh herbs. Drizzle with lemon juice for an added zing.
7. Serve: Enjoy this global fusion dish as a side or a healthy snack.
III Simple Roasted Brussels Sprouts Recipe
Ingredients:
• Brussels sprouts, olive oil, salt, and pepper.
• Optional: garlic, Parmesan, or vinegar for extra flavor.
Instructions:
1. Trim the ends and cut in half.
2. Toss with olive oil, salt, and pepper.
3. Spread on a baking sheet and roast 400°F (200°C) until golden.
