by Joanna | Side Dishes
Brussels sprouts are related to cabbage, broccoli and kale, and they even look like miniature cabbages. Brussels sprouts, as other brassicas, contains sulforaphane, a chemical believed to have potent anticancer properties.
You might find that you have a certain feeling about Brussels sprouts. In fact, for most of you that feeling might be Ewwwwww!
If so, you may want to reconsider once you try these Brussel sprouts recipes.
Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are also loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brussels sprouts are one of those foods that will fill you up, without providing excessive calories.
Brussels sprouts are very high in fiber. They are also rather high in protein, accounting for more than a quarter of their calories.
Although hey are available year round; they are at their best from autumn through early spring when they are at the peak of their growing season.
Brussels Sprout Recipes
I don’t really love Brussels sprouts in green smoothies. You can try tossing one or two into the mix, but anything more than that, is too “cabbagy” to my taste.
Generally, vegetables such as Brussels sprouts, carrots, beets, broccoli, zucchini, daikon radish, cauliflower, cabbage, eggplant, pumpkin, squash, okra, peas, corn, green beans, and others do not combine well with fruit due to their high starch content.
Fortunately, Brussels sprouts are delicious as a raw salad or lightly cooked side dish.
Brussels Sprout Salad Recipe
You can make this salad any way you wish. Try pecans or pine nuts or almonds. You’ll be wanting to eat your sprouts. No kidding.
- 1 pound Brussels sprouts
- 4 ounces walnuts (or hazelnuts), broken into small pieces
- 2 apples, shredded
- 3-4 tablespoons fresh lemon juice
- 2 tablespoons of dried cranberries
- 1 tablespoon of maple syrup, agave or honey
- 2-3 big pinches of salt
- 2 medium cloves garlic, minced
Slice the Brussels sprouts on the slicing disc of the food processor. Alternatively, use a mandoline, or a knife. Ideally, you want the sprouts to be really thin.
In a large mixing bowl and toss gently with the maple syrup, lemon juice, salt, cranberries and nuts. Taste and adjust the seasoning, adding more lemon juice if needed. Add the cheese and toss once or twice to distribute it evenly throughout the salad.
Here is a delicious cooked dish with Brussels sprouts and mushrooms. I just had this dish last night with buckwheat (in the photo below), and it was delicious and very filling.
Brussels Sprouts and Mushrooms
The secret to tasty Brussels sprouts is to not overcook them. Overcooked Brussels sprouts have a pungent, sulfurous odor. Brussels sprouts that have been cooked “just right” have a crisp, dense texture and a slightly nutty taste.
Ingredients:
- 1 pound Brussels sprouts
- 1 small onion, quartered and thinly sliced
- 2-3 cloves garlic, thinly sliced
- 8 ounces mushrooms (baby bella, button, shitake, or portobello), sliced
- 3/4 cup water or vegetable broth
- 1 tablespoon of maple syrup, agave or honey
- a tablespoon of olive oil (optional)
- salt and pepper to taste
Wash the Brussels sprouts well. Cut off the brown ends and pull off any yellow outer leaves. Cut each sprout in half. Prepare the remaining vegetables and heat a non-stick skillet. You may use a tablespoon of olive oil, but for fat-free recipe we’ll use broth or water for cooking.
Put the onions and garlic into the hot non stick skillet. Stirring constantly, add a teaspoon or two of water or broth to the skillet if the onions stick, cook until the onions begin to brown, about 2-3 minutes. Remove onions and garlic to a plate and return the skillet to the heat.
Put the sprouts into the skillet, cut side down. Add maple syrup and cook until they begin to brown. Toss in the mushrooms and cook for another minute or two, stirring frequently. Add about 1/2 cup liquid and the reserved onions, stir, turn down the heat, and cover tightly. Cook until the sprouts are tender and easily pierced with a fork, 3-5 minutes, adding more broth if necessary. Season with salt and pepper to taste and serve immediately.
Brussels sprouts, mushrooms with buckwheat. The secret to tasty Brussels sprouts is to not overcook them.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
