These winter vegetable that provides fresh, nutritious harvests in even the coldest weather. They are hardy, robust, and slow-growing, making them a classic winter vegetable.
They belong to the brassica family. These plants can grow about 90cm (3ft) tall. They have a leafy top and a strong stem. Small, round sprouts cover the stem.
Modern varieties offer a much improved flavour. Chefs increasingly include this nutritious vegetable in modern recipes across a wide range of dishes. The best Brussel sprout recipes are not just for traditional Christmas dinners anymore. Top chef’s often pair roasted Brussel sprouts with bacon or pancetta and a cream sauce.
Keep reading for a new way to prepare brussel sprouts that will impress even the biggest sprout haters.
Are Brussel Sprouts Good For You?
These leafy vegetables have Vitamin K and Vitamin C, two important vitamins. They are also rich in iron and other essential minerals. They can reduce the risk of heart disease as well as high blood pressure and cholesterol.
Vitamin K is crucial for bone health and proper blood clotting. Vitamin C helps your immune health. It also supports collagen production. Plus, it aids your body in absorbing iron.
Having a lack of Iron is the worlds most common nutritional deficiency. Red blood cells and lots of other enzymes need iron. Sprouts can be an excellent addition to vegetarians and vegans that often lack sufficient Iron in their meals.
How To Cook Brussel Sprouts
Since it takes only 5ish minutes to boil Brussel Sprouts many use this simple method when preparing them. However, this is often why Brussel sprouts taste bitter when eaten. Using vegetable or olive oil to roast Brussel Sprouts or steaming them instead will create a less bitter, richer flavour.
Other ways to prepare sprouts include Sautéed or stir fried often with lemon juice and salt and pepper to enhance the flavour. We have even included a delicious air fryer Brussel Sprout recipe below for a quick and healthy meal.
Brussel Sprouts Air Fryer Recipe
Want to learn a new way of cooking sprouts? Looking for a recipe that avoids that bitter tase? A quick easy meal to make at home for your family that is also health and delicious? Try our Crispy and Caramelised Brussel Sprouts.
Air Frying can make sprouts extra crispy. Air fryers are becoming a must-have for home cooking. Learning to make Brussel Sprouts in an air fryer will change how you see them forever.
Crispy and Caramelised Brussel Sprouts
Serves: 2–4
Prep time: 5 min
Cook time: 12–15 min
Ingredients
1 lb (450 g) Brussels sprouts, trimmed and halved
1½ tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 tsp garlic powder
1 tbsp balsamic vinegar
1 tsp honey or maple syrup
Squeeze of lemon juice
Optional:
Crispy bacon bits
Grated parmesan
Instructions
- Trim stem ends and halve the Brussels sprouts. Rinse under a cold tap.
- In a bowl, mix the sprouts with olive oil, lemon juice, garlic powder, salt and pepper until evenly coated. (For a spicier dish add Red pepper flakes to take this dish up a notch with a fiery kick).
- Air fry:
- Preheat air fryer to 375°F (190°C).
- Place Brussels sprouts in the basket in a single layer (work in batches if needed).
- Cook 12–15 minutes, shaking the basket halfway through.
4. In a small bowl, whisk together balsamic vinegar and the maple syrup or honey.
5. Toss cooked sprouts with the balsamic-honey glaze while still hot. 6. Serve immediately
Optionally you can add grated parmesan or crispy bacon bits (or both) to add a cheesy or savoury flavour. This can help convince eaters with prejudices against sprouts to give them a go!
