We’re not afraid to admit it: we kind of possibly maybe perhaps have a proclivity for Brussels sprouts.
And we know what you’re thinking: ‘You’re probably as bland as that veggie you love’. And while this writer’s mundane approach to all things is accurate, the little green, nutrient-rich veggies are anything but boring.
Nutritionally, they’re a top-end vegetable – they’re high in antioxidant vitamin C, which aids the immune system, and protects the body against certain forms of cancer. They’re also packed with vitamin K, helping against blood clots and encouraging bone health.
Brussels sprouts contain just 56 calories a cup (when steamed), and 4 grams of protein. Plus, they can be prepared and enjoyed in fun and exciting ways.
What, don’t believe ‘Brussels sprouts’ and ‘exciting’ and ‘fun’ can’t be in the same sentence? Take these nutritionists’ word for it, who shared their favourite way to consume sprouts to U.S. News.com:
Finish with an Egg.
“I coat Brussels sprouts, butternut squash and red onion in high heat vegetable oil, roast the mixture at 425 degrees until the veggies are soft and the Brussels are slightly charred, and then add salt and pepper to taste. I always make a large batch of this veggie hash mixture to last several servings. In the morning, I warm up the hash and eat it with two over hard or scrambled eggs on top.”
~ Rachel Begun, Registered Dietitian, Culinary Nutritionist and Consultant
Mix with pistachios.
“I love Brussels sprouts sauteed or roasted with a little olive oil and maybe some fresh herbs or spices. Since you usually see Brussels sprouts paired with bacon, for a healthier kick of plant-based flavor, I’ll often pair them with chopped pistachios instead. Not only do pistachios add a savory flavor kick, they also add plant protein, fiber, healthy fats and a nice crunch.”
~ Patricia Bannan, registered dietitian nutritionist and author of Eat Right When Time is Tight
Add spices. Lots of spices.
“I usually cook Brussels sprouts with their cousins – broccoli and cauliflower – and some cubes of sweet potatoes. I combine them together with a Turkish seasoning (a blend of paprika, turmeric, curry and coriander), garlic, avocado oil and a handful of mixed unsalted nuts and roast them all at 450 degrees F. I make way more than we need for dinner so that I can enjoy leftovers the next day topped with grated Parmesan cheese.”
~ Bonnie Taub-Dix, registered dietitian nutritionist, creator of BetterThanDieting.com and author of Read It Before You Eat It
“I love Brussels sprouts! I like to prepare them with sauteed onions and a reduction of 100-percent grape juice, a little bit of honey and corn starch for a lighter ‘sauce.’ You get sweetness from the juice and honey with minimal added sugar. Although I love to eat my Brussels sprouts on the side, I sometimes toothpick them and serve them as an appetizer.”
~ Amy Gorin, registered dietitian nutritionist, owner of Amy Gorin Nutrition in the New York City area
Combine with pre-made salads.
“Brussels sprouts are often a challenging veggie to eat solo for many in my family, so I often blend them into pre-made coleslaws or a standard veggie salad like the tried-and-true broccoli salad. You can buy the pre-shredded or pre-shaved Brussels sprouts in the produce department of your supermarket to make life easier.”
~ Robin Plotkin, registered dietitian and culinary nutritionist
Top your pizzas with…toppings.
“My newest favorite way to enjoy Brussels sprouts is on pizza. I find there’s absolutely no need for greasy, meaty toppings like pepperoni and sausage when you can pick seasonally scrumptious veggies. It’s not traditional, but I promise my Brussels sprouts and butternut squash pizza with goat cheese will give you a new appreciation for Brussels sprouts – and even pizza!”
~ Jackie Newgent, chef, registered dietitian nutritionist and author of The All-Natural Diabetes Cookbook