Brussels sprouts with a twist

This easy to make recipe for Brussels sprouts may convert even the pickiest of vegetable abstainers. Great for a fall or winter dinner and perfect for Christmas dinner.

Hands up who love little baby cabbages.

 

Whenever I ask this question at any one of my talks, not many people put up their hands.

 

I never used to like them either. My mother cooked the living daylights out of Brussels sprouts just like her mother. Granny used to say, “Alright, dinner is at 5:00 pm, the roast went in at 12:00 pm, its 1:00 pm, let’s start the sprouts.” Seriously, cooked for hours, they were grey greenish blobs of what was once a vibrant green plant, sitting on your plate in a complete lifeless heap.

 

During my fourth year of university, in the Winter Vegetable lab, we cooked up the wee sprouts. To my shock and amazement the Smith Family Food of Death was in fact a flavourful vibrant semi firm green orb. Who knew they didn’t taste like sulphur? Not me, or anyone else in my extended family, well at least on my mom’s side.

 

So I became a born again Brussels sprout eater. And like any good reformed individual I have made it my life’s mission to convince anyone who will listen, how great they are.

 

Professional Home Economist Tip:

Choose tiny Brussels, they’ll be sweeter and less cabbagy tasting. They should be firm and a beautiful deep shade of green. For cooking times, try to pick all the same size, that way they will be ready at the same time.

 

Store in an open bag in your crisper and eat them ASAP – the longer they sit around, the stronger they’ll taste, oh, and the stronger they’ll smell when you cook them.

Winter Brussels

Fall/Winter

I keep trying to convert my family and friends to come to the Brussels side, but it’s a difficult mission. I love Brussels sprouts steamed and served with a tiny bit of non-hydrogenated margarine. At Christmas I go crazy and serve them with butter. This is the only way my partner Scott will even look at a Brussels sprout. So hopefully you’ll love them this way too.

 

One – 300 g pkg frozen Brussels sprouts or 2 cups (500 mL) fresh

1 tsp (5 mL) canola oil

1 small shallot, minced

2 tbsp (30 mL) dried cranberries

1 tbsp (15 mL) pure maple syrup

1 tbsp (15 mL) balsamic vinegar

 

1. Cook Brussels sprouts according to package instructions or steam fresh ones to desired tenderness. See below on how to Prep them correctly or an alternative to this recipe.
2. While they are cooking, heat a medium frying pan over medium heat. Add oil and shallots and sauté for 3-5 minutes or just until they start to turn golden brown.
3. Add cranberries and maple syrup. If the Brussels aren’t ready when you are remove the pan from the heat.
4. When the Brussels sprouts are cooked, add them to the frying pan to coat with the maple syrup mixture. Drizzle with vinegar, toss, and serve.

 

Makes 2 cups (500 mL) One serving = ½ cup (125 mL)

One serving contains: 71 Calories, 1.4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 48 mg Sodium, 14.2 g Carbs, 2 g Fiber, 8.1 g Sugar, 2 g Protein

Diabetes Food Choice Values Per Serving: 1 Carbohydrate, ½ Fat

Professional Home Economist Tip:

Prep them correctly

Remove outer leaves, wash well under cold running water, cut off a tiny bit of the woody bottom and then either steam whole. Place in a streamer basket in a pot; add water to just below the bottom of the basket, cook on high heat, and stream for 5-8 minutes or until desired tenderness, depending on the size this could be up to 15 minutes, be careful not to overcook .

OR for this recipe cut the Brussels sprouts in half. Set aside. Saute the shallots until starting to turn golden, then add the Brussels Sprouts and continue sauteing until they are  tender crisp. Add cranberries and maple syrup and continue sauteing until they are well coated. Drizzle with vinegar, toss and serve.