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March 8, 2012

Simple Side Dish Recipe: Brussel Sprouts

By Sara Baker

Brussel sprouts seem to be one of the most disliked vegetables.  I have never really liked brussel sprouts either, or so I thought.  Then my sister made them for Christmas dinner and they were fantastic. Then I had them with a fabulous Asian meal at a new restaurant last week and loved them again.  Though both times they were delicious, they were also both loaded with either bacon bits, or another type of fat and a lot of sodium.  So I set out to create my own healthy brussels sprout side dish!

(Funny side note from Jill: I had never tried or even SEEN brussel sprouts growing up, so when Jade’s parents made them one night for us for dinner (when I was, like, 25!), I asked Jade what they were? “Little cabbage heads?” :) Now I know, and LOVE, them! lol, so parents out there, introduce your kids to the ‘weird’ veggies early!)

Brussel sprouts are part of the cabbage family, and are in peak season September to mid-February.  However, you can usually find them year round. Fresh is the best but you can find them frozen as well.  I used frozen in the recipe below.

Brussel sprouts are full of phytonutrients, and also high in Vitamin A, Vitamin C, folate, iron and potassium.  They are also very high in fiber relative to the amount of total carb they offer. And maybe most important for physique athletes or women who carry body fat in their lower bodies, brussel sprouts are part of the Brassica family of vegetables, particularly good at helping the liver detoxify estrogen to help balance the estrogen to progesterone ratio. So eat up ladies!

These are great when you just cannot stand another night of green beans, asparagus or broccoli.  Enjoy!

Roasted Brussels Sprouts with Garlic and Onions

  • 2 cups brussel sprouts (if frozen, defrost before using)
  • 2 cloves of garlic, chopped
  • ½ onion, sliced
  • 1 tbsp. olive oil
  • 1 tbsp. lemon juice
  • Sea salt and pepper to taste
  • Optional:  2 tbsp. of whole wheat bread crumbs or panko and 2 tbsp. freshly grated parmesan cheese

Preheat oven to 350 degrees. Slice Brussels sprouts in half. Combine all ingredients through salt and pepper in a large bowl.  Mix to coat sprouts evenly.   Lay sprouts in single layer on baking sheet or in a glass dish, sprayed with cooking spray. Roast for 30 minutes or until sprouts are slightly tender and brown around the edges.   Option: Combine bread crumbs and cheese.  Sprinkle over roasted sprouts, serve immediately.

Bon appétit!

Related: Yummy & Healthy Side Dishes

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