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The Best Brussels Sprouts Recipe!

January 3, 2022 Jackson In Action

By Ruth Chipps, Communications Director for Jackson In Action

Harvest of the Month Features Brussels sprouts, a member of the cruciferous vegetable family.

Brussels sprouts, cauliflower, cabbage, and broccoli are all members of this nutritious group—boasting high values of Vitamin A, Vitamin C, folic acid, and fiber.

Bake, roast, broil or saute Brussels Sprouts for the best flavor. They can also be boiled—but take care to keep them al dente—and not to soft. They will lose their color and become mushy if overcooked.

A word to the wise: Remember that consuming cruciferous vegetables in large portions can cause gastrointestinal discomfort. It is recommended to eat at least ½ cup of cruciferous vegetables each day. If you wish to eat more, you can spread out ½ cup portions throughout the day to minimize any discomfort from these gas-forming vegetables.                     

Following is one of the best and most flavorful methods to prepare Brussels sprouts. Enjoy!

Roasted Maple Brussels Sprouts

Printable Recipe

Ingredients:

  • 22-24 (or 2 lb.) fresh Brussels sprouts

  • 1 medium red onion, sliced thin

  • 1 T minced garlic

  • 1 T olive oil

  • 3 bacon strips, cooked (not fully crisp), cut in small pieces

  • Salt and pepper, to taste

  • ¼ cup walnuts, roughly chopped

  • 1 tsp maple syrup (optional)

  • ¼ cup dried cranberries

Instructions:  

  • Preheat oven to 375F

  • Clean and trim brussels sprouts, cut in half

  • Add brussels sprouts to a cooking tray lined with parchment paper

  • Add remaining ingredients except cranberries

  • Roast for 25-30 minutes or until brussels sprouts are tender and golden brown on the edges

  • Cool and stir in dried cranberries

Nutrition Facts per 1 cup: 150 calories, 9g fat, 16 g carb, 5 g fiber, 6 g protein

Source: http://www.whfoods.com/

Photo Credit: www.pickledplum.com

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.

More about Harvest of the Month - Brussels Sprouts Here!

Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes & videos and is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.Lahmayer.com

View our Harvest of the Month Page Here

 

 

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Jackson In Action
421 County Rd R
Black River Falls, WI

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