This is a guest post by Amari Thomsen MS, RD, LDN.
Don’t let past memories of tasteless boiled or steamed Brussels sprouts ruin this nutritious vegetable for you forever. These 5 easy and delicious ways to prepare Brussels sprouts will leave you asking for seconds!
Brussels sprouts are rich in immune-boosting vitamin C, vitamin A to support healthy eyesight and vitamin K which aids in blood clotting. This cruciferous vegetable is part of the cabbage family and is in peak season during the winter, although you can generally find them at the supermarket year round.
When preparing Brussels sprouts, begin by removing any damaged leaves from the outside. Slice the bulbous stem off the end. Then use one of these 5 simple methods to prepare a tasty salad or side dish!
- Shaved Brussels Sprout Salad: Thinly slice raw Brussels sprouts and use them in place of lettuce in a salad! Combine Brussels sprouts with chopped almonds, bacon, and grated Parmesan cheese. For a quick dressing, whisk together 1 minced shallot, ½ cup olive oil, 4 Tbsp lemon juice, 3 Tbsp sherry vinegar, 1 Tbsp Dijon mustard and freshly ground pepper and toss with the salad.
- Sesame Sautéed Brussels Sprouts: Add some Asian flair to your Brussels sprouts with rice vinegar and sesame seeds! Thinly slice Brussels sprouts and sauté them with minced garlic and olive oil over medium heat for 15-20 minutes until they become sweet and caramelized. Add rice vinegar, a dash of sesame oil and sesame seeds and serve.
- Garlic Roasted Brussels Sprouts: Roasting Brussels sprouts is probably the most common way to cook them. Cut Brussels sprouts in half, coat them with olive oil, balsamic vinegar, salt and pepper. Roast them in the oven at 375*F for 15 minutes until soft.
- Brussels Sprout Slaw: As part of the cabbage family, shaved Brussels sprouts work perfectly in any slaw recipe! Combine shaved Brussels sprouts with thinly sliced red cabbage and chopped scallions. Add your traditional coleslaw dressing or create a non-creamy, lower-calorie option by combining 2 Tbsp rice vinegar, 2 Tbsp honey, ½ Tbsp minced fresh ginger, ¼ minced shallot, 2 Tbsp sesame oil, ¼ cup olive oil and salt and pepper.
- Brussels Sprouts Chips: Move over kale chips and make room for Brussels sprouts chips! Pull apart the outer leaves of the Brussels sprouts and coat them with a little olive oil or cooking spray. Lay them on a baking sheet lined with parchment paper and bake for 8-10 minutes in a 350*F oven until crispy and brown around the edges. Sprinkle with salt, pepper or freshly grated lemon zest and enjoy!
Amari Thomsen is a Chicago-based registered dietitian, blogger and owner of Chicago-based nutrition consulting practice, Eat Chic Chicago. With a Master’s degree in Nutrition, Amari is focused on promoting real food nutrition. She also works as a freelance writer/blogger to spread the word about healthy living. Read her nutrition blog and find her on Twitter, Facebook and Pinterest.