Weekly Healthy Seasonal Recipe: Brussels Sprouts

BRUSSELS SPROUTS

These innocent little veggies have been the victim of much negativity over the years.  But the reality is that Brussels sprouts are making a comeback with adults, and here at the Barn kids give them thumbs up too!  Aside from being a delicious, versatile vegetable, it’s also a great source of nutrients.  Like other dark leafy greens, one cup of raw Brussels sprouts is an excellent source of vitamin K, which helps keep blood oxygenated, as well as the antioxidant vitamins C.  It’s also a good source of vitamin A, the B vitamins folate and B6 and dietary fiber to keep the digestive system moving.  It’s also a good source of the minerals manganese and potassium.  Quite the powerful little veggie!

GROW

Brussels sprouts are a member of the cabbage family, and up close you can see that they look just like tiny heads of cabbage, with leaves wrapped tightly around one another to form a head.  Brussels sprouts grow on thick, fibrous stalks, the little heads spiraling up the stalk.  They are typically planted in the early spring and harvested in late autumn, just in time to be featured for the holiday eating season.

EAT

Believe it or not, kids love eating Brussels sprouts straight from the stalk in our garden!  They love all the layers of leaves and they taste so delicious when they are freshly picked.  The sprouts have a very earthy flavor and can be slightly bitter (the smaller sprouts are more tender), so many people prefer to dress them up with other flavors.  Pecans and dried sweetened cranberries are particularly good flavor complements.  The sprouts can get mushy when boiled (part of the reason they’ve gained a bad reputation), but roasted, the outer leaves get crispy, while the center stays tender.  Try roasting Brussels sprouts with other winter vegetables, like sweet potatoes, winter squash, onions, beets and celeriac.  All you need is a little salt, pepper, and olive oil to make a colorful and nutritious seasonal side dish.

Are you on Team Brussels Sprouts?

Simply Roasted Brussels Sprouts

The simplest way to cook Brussels sprouts may also be the most delicious!

 

Ingredients

1 pound Brussels sprouts

1-2 tablespoons olive oil

Salt and pepper to taste

Directions

1. Preheat oven to 400°F.
2. Cut Brussels sprouts in half lengthwise.  Toss in olive oil, sea salt and pepper, and spread on a baking sheet.
3. Bake for 40 minutes, tossing the sprouts about halfway through so they don't burn.