Those who know me understand how much I love brussel sprouts… as a side dish or as a healthy snack post yogalates workout! A lot of people turn their nose at brussel sprouts but if there prepared well with delicious herbs and spices they taste fabulous, nutritious and a great source of fibre.
BRUSSEL SPROUTS NUTRITION
Brussels sprouts are a nutrient-rich vegetable packed with benefits, including high levels of fiber, vitamin C, vitamin K, and antioxidants. They can contribute to digestive health, bone strength, and immune function.
Brussels sprouts have a lot of a natural, sulphur-based compound called glucosinolate glucobrassicin. Studies tell us that this substance may help prevent damage to our DNA and reduce incidence of cancer! This compound can also stop new blood vessels from growing inside tumors.
ASIAN INSPIRED BRUSEL SPROUTS…
let me assure you that this healthy and tasty recipe is like a crispy green delight on your taste buds! They have heaps of flavour and are sweet, spicy, and savory all at once.
INGREDIENTS
• 500g fresh brussel sprouts
• 3 TBSP vegetable oil
• 3 TBSP soy sauce (you can also use fish sauce here if you want something with a bit more flavour)
• 2 TBSP maple syrup
• 2 TBSP fresh squeezed lemon juice (about half a large lemon)
• 1 garlic clove, minced
• 1 TBSP Sriracha sauce
• Pinch of black pepper
Instructions
1. Preheat oven to 400°F and set a rack on the very top.
2. Prepare the Brussels by cutting off the base of each sprout, slicing them in half from top to bottom and remove the excess or loose exterior leaves.
3. Soak the cut Brussels for a minute in water to clean them.
4. Drain and spread Brussels out on a paper towel to dry while the oven is preheating.
5. Cover a large rimmed baking sheet with foil (makes cleaning it easier later on) and spread the brussels out on the pan.
6. Generously drizzle the Brussels with the oil and sprinkle with kosher salt. Stir with your hands to ensure Brussels are all well-oiled and salted.
7. Place in the oven on the top rack for about 45-60 minutes. After 20 and 40 minutes, stir the Brussels to ensure all sides get crispy and charred.
8. During the last 5-10 minutes of cooking, reduce remaining ingredients (soy sauce, maple syrup, garlic, sriracha, lemon juice and black pepper) in a sauté pan over medium-high heat until sauce is thickened, about 5 minutes.
9. Remove Brussels from the oven once all Brussels are crispy and slightly charred.
10. Place them in a bowl and toss with some of the reduced sauce. Do this a little at a time as you don’t want the Brussels to be soaked in sauce, so they retain their crispy texture. You may have a little leftover sauce. Eat & enjoy!
Eating Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.
See you on the mat,
Lisa x
