Brussels sprouts are a Marmite food – you either love them or hate them! But if it’s the latter and all you’re doing is boiling or steaming them, then I’m not surprised – stop!
Sprouts have such a delicate texture they cook in no time at all. They are a member of the cruciferous family like cabbage and cauliflower and I’d say they should be at the top of the food tree since they are nutritionally very dense (see below). I’m persistent if nothing, so I’m providing you with not one but three recipes hoping that you’ll find some joy in at least one and add them to your menu. Of course I’d recommend you try all the recipes over the coming days to find your favourite and tick a few boxes in the process – you’ll be buying locally, eating seasonally and eating very healthily. I present: Brussels Sprouts Three Ways
Recipe 1: Buttered Roast Sprouts
Serves 4
Ingredients:
- 500g Brussels sprouts
- Knob of butter – lets say 25g
Preparation instructions:
- Remove one outer layer of the sprouts, give them a quick wash and dry thoroughly.
- Heat an oven tray that will comfortably fit the sprouts giving them room to roast individually.
- When the tray is hot add the knob of butter, season with salt and pepper and then toss the sprouts in, shake them around to ensure they are coated in the butter then roast at 180° Celsius for 20 minutes or until lightly golden and cooked through to your preference.
- Season again to taste.
- Serve and surprise your guests.
Recipe 2: Brussels Sprouts with Cream Cheese & Toasted Almonds
Serves 4
Ingredients:
- 500g Brussels sprouts
- 1 tbsp flaked almonds (30g)
- 50g cream cheese
- Salt and pepper to taste
- Chives to garnish (optional)
Preparation instructions:
- Remove one outer layer of the sprouts, give them a quick wash and steam them for 5 minutes until just cooked. After 4 minutes micro manage them to ensure they are not over cooked.
- Drain them and let them air dry for a few minutes, quarter them and then turn them into a bowl.
- Meanwhile lightly toast the flaked almonds in a dry pan over a medium heat (or roast them for a few minutes in a dry oven tray) and set aside
- Now add 50g of cream cheese, salt and pepper to taste, stir through.
- Heat very gently if required or turn out into the serving dish.
- Sprinkle the toasted flaked almonds and chives on top.
- Serve and hopefully amaze your guests
Cooks’ tips 1: Quarter the sprouts after you’ve cooked them so you don’t lose the nutritional value in the water.
Recipe 3: Cheesy Brussels Sprouts Gratin
Serves 4
Ingredients:
- 500g Brussels sprouts
- 1 tbsp oil (rapeseed or olive)
- 25g salted butter
- 20g seasoned breadcrumbs
- 20g grated Parmigiano-Reggiano cheese
- Salt and pepper to taste
Preparation instructions:
- Remove one outer layer of the sprouts, give them a quick wash and dry them thoroughly.
- Heat an oven tray that will comfortably fit the sprouts giving them room to roast individually.
- When the tray is hot add the knob of butter and then toss the sprouts in the butter ensuring they are evenly coated, season with salt and black pepper and then roast at 180° Celsius for 20 minutes or until lightly golden and cooked through.
- Remove from oven. Sprinkle the sprouts evenly with the cheese and breadcrumbs. Return to oven for 2-3 minutes.
- Turn out into a serving bowl
- Serve immediately and hopefully delight your guests
The interesting bit:
Sprouts only smell when they have been overcooked (in other words boiled to death). The smell is glucosinolate sinigrin, an organic compound containing sulphur that is released when Brussels sprouts become too soft. (You’ve got to respect a vegetable that has built-in protection against overcooking.)
The health bits:
Brussels are high in vitamin C & K and known for their ability to repair cells in the body and block the growth of cancerous cells. They provide special nutrient support for the body’s detox system, antioxidant system and inflammatory/anti-inflammatory system, all of which are important for fighting cancer. Ironically, the benefits come from those same smelly glucosinolates that put you off eating them in the first place!
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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