What is round, green, full of healthy fiber to the gut … and in season right now? You guessed it-is Brussels sprouts, baby. The cruciferous vegetable is at its best in the fall and winter months, making it prime time to add to your cooking routine.
A short primer on their benefits: Brussels sprouts are an excellent source of both vitamins C and K, says Kelly Jones, RD, as well as a good source of other vitamins and minerals, including folic acid and potassium. “Brussels Coles also offer support for bacteria balance on the digestive tract, while providing a variety of phytochemicals such as sulforaphane, which is investigated by its antioxidant properties,” she says.
But if you grew up in a home where boiling vegetables is the norm, you may wonder how to prepare Brussels sprouts for lunch and dinner in a way that does not lee out all taste and nutrients. “Since vitamin C and folic acid can be lost when boiling, I do not recommend this method for cooking or other vegetables,” says Jones.
Fortunately, there are several other ways to cook with Brussels sprouts that are healthy and * * delicious. Your lunch salads will not know what hit them.
1. Halve and roast them
Broiling or frying air is Brussels sprouts go-to Jones preparation method. “After halving or quartering each outbreak, just sprinkle a little olive or avocado oil along with salt and pepper, and baking in a baking sheet at 400 degrees Fahrenheit for 30 minutes or more until the desired texture is reached, “she says. Be sure to remove sprouts a few times while in the oven to ensure that all cook evenly, he adds.
“You can also brussels sprouts roasted with potatoes and your favorite protein in a large sheet pan with any seasoning mix at hand,” says Jones. If you make a lunch salad with chicken, for example, you can roast Brussels sprouts and chicken together prematurely. (This combo, for your information, it would be fine with ancient grains, nuts, goat cheese and diced pumpkin.)
Once you have roasted Brussels sprouts, it can be used in a variety of ways. You can add them as is on its way out to the recipe salad, or combine with seasonal ingredients such as cranberries, feta cheese and roasted pumpkin to make a dish fall forward. (Here are some great options to try if you need some inspiration.)
Their roasted brussels sprouts are good for any time of the day, too. “You can also cut the leftovers for use in omelets or frittatas,” adds Jones. “Synchronizing with caramelized onions or roasted in this application is delicious.”
Looking for a delicious way to jazz up your roasted Brussels sprouts? Toss them with this anti-inflammatory salad dressing:
2. Shave and eat raw
This option works for both salads when cooked lunch and dinner. “You can eat raw Brussels sprouts, but they will taste better and easier to chew and digest if you shave down with a mandolin or grate them,” says Jones. (If you want to spend a little more money, you can save time and buy pre-shredded in many grocery stores.)
Then just use crushed leaves as you would any green salad, either as the base of your dish or as a side or topping. Shaved Brussels sprouts pair nicely with a maple mustard vinaigrette (one of Jones’s favorites) or any healthy dressing you like. (We’re partial to this Blue Zones-approved lemon tahini dressing.)
You can also use their shaved brussel sprouts to make a homemade salad. To reduce saturated fat, use a base of apple cider vinaigrette or honey mustard instead of mayonnaise, says Jones.
You can also shaved Brussels sprouts stir-fry in a pan, adds Jones. That will keep warm but still thin, so it might be a good choice for a warm salad.
Another clever use for shredded Brussels sprouts? Making a vegetarian cauliflower fried rice:
3. Crisp up the leaves for veggie-forward “croutons”
If you are grilling or frying air brussels sprouts, you can get extra crispy and charred leaves. Then you can take cabbage leaves Brussels and making vegetarian picatostes focused on your salad! They are crispy and crunchy, but will have more nutrition and plenty of flavor. Talk about a win-win.
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