3 Ways to Cook Brussels Sprouts

Think you hate Brussels sprouts? 3 healthy recipes that might change your mind.By Erin O'Donnell
WebMD Magazine - Feature

Reluctant to embrace Brussels sprouts?

"I grew up eating them overcooked and thought they were horrible," admits Judy Simon, RD, CD. She's a clinical dietitian at the University of Washington Medical Center in Seattle. But when she moved to Washington, a top sprout-growing state, she tried them new ways, including roasted and sliced raw in salads.

"I absolutely love them now," she says.

These leafy gems are packed with nutrition and terrific flavor when prepared properly. A member of the cabbage family, Brussels sprouts have a mere 28 calories in a half cup, but more than 130% of your daily value of vitamin K, a key nutrient for bone health. They also have glucosinolates, plant chemicals that may lower your risk of certain cancers.

"Just don’t overcook them like Grandma did," Simon says. Roast, sauté, or steam them, and check out our recipes for other delicious options.

Shred or slice Brussels sprouts thin, and pair them with fruit and nuts. It's a novel way to introduce this star veggie to doubtful diners. Serve this slaw as a side dish with pork.

Brussels Sprout Slaw With Apples, Currants, and Walnuts

Makes 6 servings

Ingredients

Dressing

2 tbsp extra virgin olive oil

2 tbsp fresh lemon juice

1 tbsp honey

1 tsp Dijon mustard

½ tsp salt

freshly ground pepper

Slaw

1½ lbs Brussels sprouts, cleaned and shredded or thinly sliced

1 large apple, thinly sliced

¼ cup currants

¼ cup chopped walnuts, toasted

Directions

1. First, make the dressing: In a small bowl, whisk together olive oil, lemon juice, honey, mustard, and salt and pepper.

2. In a large bowl, combine Brussels sprouts, apple, currants, and walnuts. Add salad dressing and toss thoroughly. Refrigerate 1-2 hours before serving.

Per serving: 156 calories, 5 g protein, 20 g carbohydrate, 8 g fat (1 g saturated fat), 6 g fiber, 9 g sugar, 232 mg sodium. Calories from fat: 46%

The combo of roasted Brussels sprouts and delectable bacon will convert even the fiercest Brussels sprout skeptic. This dish calls for balsamic syrup, sometimes called balsamic glaze, a tasty condiment found in large grocery stores and gourmet shops.

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