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Lifestyle, Health, Nutrition & Inspiration from Luvo

Dietitian Approved: Brussels Sprouts Recipes

Childhood memories of overcooked brussels sprouts often lead to a long-standing aversion of this green veggie (ahem, guilty!). While Brussels sprouts have a reputation for bitterness, properly cooked sprouts have a delicious flavor and slight crunch. With a few recipe tweaks, you’re sure to fall in love with Brussels sprouts. Available all year, peak season starts this month and runs through September.

Nutrition Stats

Brussels sprouts are a type of cruciferous vegetable, in the same family as cabbage. They are full of phytonutrients, a natural plant compound which may help protect against cancer. Brussels sprouts are also a good source of vitamins A and C, potassium, folate, and iron. These nutrients help fight heart disease, high blood pressure, and high cholesterol, maintain your red blood cell count, and help prevent birth defects. Sprouts are also a good source of fiber, which helps to keep you full for longer and aids in normal digestion.

How to Buy

Choose sprouts that are 1 to 1 ½ inches in diameter. The smaller the head, the more tender and sweet the sprouts will be. The head of the Brussels sprout should be compact, firm, and green. Avoid sprouts with multiple nicks or torn and yellowing leaves. Brussels sprouts are either sold loose or still attached to a thick, woody stalk. If on a stalk, simply pop the sprouts off. Buy sprouts that are of similar size so they will cook evenly.

How to Store

Store in an unsealed bag in your refrigerator. Don’t wash the sprouts until just before using, or else you risk mold. Sprouts will last for a few weeks in the fridge, but for best flavor try to cook them as soon as possible.

How to Use

Wash each Brussels sprout under cold water, then pat dry. Remove any loose outer leaves and trim the stem ends. Cut any larger sprouts in half, so they are all similar size. Simple roasted sprouts can be tossed in olive oil and cooked for about 10 minutes, until tender but still slightly crispy. Pierce the thicker end with a fork, to test doneness. For other tasty Brussels sprout ideas, check out these dietitian-approved recipes. They’re sure to make you a Brussels sprout believer.

Brussels Sprout Coleslaw with Lime Jalapeño Tahini Dressing Recipe

A light summer salad laced with just a touch of heat (or not, you choose). A fresh and flavourful addition to any meal.

INGREDIENTS

  • 1.5 lb brussels sprouts, washed
  • 1 small head red cabbage
  • ¼ cup chopped cilantro
  • 5 scallions, sliced
  • ¼ cup pumpkin seeds
  • ¼ cup tahini
  • 3 ½ tablespoons fresh lime juice
  • 1 jalapeño, diced (seeds can stay or go depending on how much heat you can take)
  • ½ teaspoon ground coriander
  • 2 tablespoons extra virgin olive oil

INSTRUCTIONS

  1. Start by roasting the pumpkin seeds: place seeds on a baking sheet lined with parchment paper or aluminum foil and bake at 375 F for 7-10 minutes, shaking the tray a bit in between so they roast evenly. Remove from the oven and cool.
  2. Mix the dressing: place the tahini, jalapeño, olive oil, lime juice, and ground coriander in a bowl and whisk until nice and smooth.
  3. Shred your veggies: using a kitchen mandolin or a very sharp knife finely slice/shred the brussels sprouts and cabbage.
  4. Assemble: using a large bowl, combine the shredded sprouts, cabbage, cilantro, scallions, and roasted pumpkin seeds. Add the dressing a bit at a time, mixing in between to coat the ingredients. Add salt and pepper to taste and serve.

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