Brussels Sprouts aren't just for Christmas!
For many of us, Brussel Sprouts make one appearance a year on our tables during Christmas dinner and then are forgotten about for the other 364 days of the year. Which is a shame because Brussels Sprouts can be downright delicious when prepared well - and they're pretty good for you too!
What's so good about Brussels Sprouts?
Brussels are rich in fibre and Vitamins C and K! They are also a great source of Omega 3 fatty acids which are important for our health - contributing to better brain health and helping prevent heart disease and strokes. Most commonly Omega 3 fatty acids are found in fish - however a 78g serving of Brussels includes around 135mg of ALA (Alpha-linolenic acid).
How can I prepare them?
There are dozens upon dozens of ways you can cook with Brussels Sprouts, but we've pulled together a few of our favourites below.
This simple way to prepare your Brussels Sprouts might also be the most delicious! If your sprouts are untrimmed, cut the bottom off each sprout and remove the outer couple of leaves, then slice lengthwise. If you have trimmed sprouts, simply slice lengthwise. Place your cut sprouts into a roasting dish and toss with a couple tablespoons of olive oil and some salt and pepper. Pop them under the grill for about 15-20 minutes. You'll want to keep an eye on them and turn them a couple of times as they cook. When finished they'll be nicely browned and a bit crispy!
2. Sautéed with bacon
Fried with bacon doesn't really sound healthy, but it's just enough to add a kick of tasty flavour we promise! First cook a few slices of bacon as normal. Let it cool a little and then chop into small pieces. Trim and cut your sprouts as we did when preparing to roast them. Boil the sprouts in water for about 5-6 minutes, until just tender. Remove to a plate and blot excess water off with paper towel.
Heat 1-2 tbsp of olive oil in a frying pan and add your sprouts. Make sure to turn them regularly, you want them nicely browned on each side. After about five minutes add your bacon. Sauté for another couple of minutes and then salt and pepper to taste.
If you enjoy onion, before you add the sprouts to the oil add some finely chopped onion and cook for about 2 minutes until translucent, then add your sprouts! For an extra flavour punch you can also cook your bacon in your frying pan beforehand and use the bacon grease to sauté the sprouts!
3. Shaved into a salad
Have you ever tried Brussels Sprouts raw? Finely cut up, they make a fantastic base for a salad. To 'shave' your sprouts you can either use a Mandolin, put them through a food processor, or cut them yourself using a sharp knife. Here's a video with some tips!
Before you shave your sprouts, make sure to trim the ends and remove discoloured leaves (you know the drill!). Once your sprouts are shaved, put them in a colander and wash and drain well!
Then you just need to toss your sprouts with your preferred combination of ingredients.
Some great combinations include:
- Dried cranberries, chopped walnuts, crumbled goats cheese, lemon vinaigrette
- Chopped apples, red grapes, candied pecans, blue cheese, balsamic vinaigrette
- Kale and Parmesan with a Lemon - mustard vinaigrette
4. Topped with a creamy lemon sauce
The bitter taste of Brussels Sprouts pairs excellently with lemon. Which is why we love them topped with a delicious creamy lemon sauce.
You'll want to prepare your sprouts as you prefer them - we like to roast them first, but you can sauté or boil them.
For the sauce: In a frying pan over medium heat combine 1 chicken stock cube with 300ml of boiling water, add the juice of half of a lemon and ¿ cup of white wine. Simmer until the liquid reduces by about half. Add the juice of the other half of the lemon and half a cup of cream. Stir and let simmer for a minute or two to thicken. Serve over your sprouts. For a lighter version of the sauce you can also use 0% Greek Yogurt or Crème Fraiche!
To make an entire meal out of it, combine the sprouts with cooked pasta and grilled chicken, then toss with the sauce!
5. Breaded with panko and parmesan
If you haven't given breaded veg a try, you really should! It's a great way to make a tasty snack out of something good for you! And breading sprouts is pretty easy! And you can bake them, meaning even the breading isn't even that bad
- 100g flour
- 150g panko crumbs
- 150g parmesan
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tsp garlic powder
- 1/2 tsp cayenne pepper
- 2 eggs, beaten
- Olive oil spray (optional)
First coat a baking tray with olive oil or non stick spray! Next prep your sprouts by trimming and slicing. Then you'll need three bowls. In one combine the panko, parmesan, salt, pepper, garlic powder, and cayenne! Place the flour in another, and the eggs in the last one.
Take your trimmed sprouts and one by one, dredge in the flour, coat in egg, and then roll in the panko crumb. Once covered place on your baking tray. Give your sprouts a light spray of olive oil and then bake in the oven at 200c (or 175 with fan assist) for 20-30 minutes (they should be nice and brown!). Serve with a dip of your choosing.