Brussels sprouts often get a bad rep, you either love them or hate them. However when cooked the right way, they can be a wonderful ingredient full of flavour. (Not to mention they’re also low in calories and full of vitamins and minerals).
Brussels sprouts, a member of the brassica family – along with cauliflower, broccoli and kale – are loaded with antioxidants, which Melbourne-based nutritionist Erin Keane explains help to protect the body from damage, support the immune system and protect against certain types of cancer.
They are also an excellent source of fibre — which not only keeps you regular, but can help you lose weight, lower cholesterol, and decrease your risk of developing Type 2 diabetes — and magnesium, which reduces inflammation.
In addition to its beneficial effects on the digestive system, the fibre also helps stabilise blood sugar levels while giving you sustained energy. So how often should you eat them?
“A well-balanced diet should aim to include at least five cups of cruciferous vegetables each week, including Brussels sprouts,” Keane explains.
While it’s easy to fall in to the same old pattern with these veggies – boiled with a little oil – Keane says they can also be made into a variety of dishes. These delicious recipes listed below will definitely change the way you think about this veggie.
“This tasty breakfast provides a great balance of quality protein, good fats and nutritious vegetables to help boost your energy,” Keane explains.
The recipe makes a great base that you can build on and personalise to your liking. Add a handful of chopped herbs, a sprinkling of cheese or spring onion to perk up the flavour even more. It’s an excellent way to get in a serving of veggies without the blandness that usually comes with eating healthily.
“This classy twist on a home-made pizza is super tasty and easy to make,” Keane says.
This prosciutto, veggie and goat’s cheese pizza is sure to become a family favourite. The easy recipe uses goat’s cheese for that added tang, while the Brussels sprouts add a nutty, savoury kick. For a dairy free option, simply remove the goat’s cheese. Serve up a nice big slice of pizza with a simple garden salad topped with a lemon and olive oil dressing to cut through the rich flavours of the meal.
Keane says: “The spicy flavour of Brussels sprouts complimented by tangy lemon and anchovies makes a satisfying and nutritious meal. Anchovies are a great source of good fats which help to reduce inflammation and support cardiovascular health.”
Pasta is a classic for a reason: it’s budget-friendly, super tasty and versatile enough to mix and match ingredients every time you make it. This super simple recipe is perfect for a quick, weeknight dinner when you’re craving something filling. Serve with a side of tossed salad for a complete and satisfying meal.
“Brussels sprouts get a sweet and salty makeover in this delicious side dish. Almonds add a delicious crunch while adding a good source of fibre and protein,” Keane says.
Brussels sprouts roasted with balsamic vinegar and maple then topped with cranberries and almonds are the perfect side dish. The sweet glaze goes great with the salty flavour of Brussels sprouts. To really take it to the next level, sprinkle over a little bacon.