Irresistible Brussels Sprouts Recipe: Converting Haters, Pleasing Lovers, and Nourishing Skin

I Love Brussels Sprouts! This recipe has been my “go-to” when I’m craving Brussels sprouts, or I want to turn a Brussels sprout “hater” into a Brussels sprout “lover.” This dish is perfect with fish, chicken, or any protein you like. It’s a great starter for a gathering, where “finger” food is served; stick a toothpick in them and pass them around as a bite-sized appetizer. 

Brussels sprouts are available year-round, but they are at their peak after the first frost. When purchasing, try to find similar sizes so they cook at the same rate. I have only seen Brussels left on the stem at the farmer's market, and this was a rare occurrence. If you find them still on the stem, get those!  

One of the benefits of writing recipes for Foodguides.com is learning about how much the food's preparation, slicing, dicing, and cooking affect the nutrient content and how our bodies will or won’t absorb the nutrients in the food. The book “The World’s Healthiest Foods” outlines the best way to prepare Brussels sprouts and the best way to cook them. In this recipe, I am modifying the steps, so our bodies can absorb all of the nutrients this super cruciferous vegetable offers. 

For example, during the preparation of the Brussels sprouts, you will let them rest for 10 minutes after slicing them to activate the enzyme myrosinase (you can also speed up this process by squeezing some lemon juice on them). This enzyme starts a chain reaction that creates metabolites responsible for producing many of the health benefits associated with eating cruciferous vegetables, including their antioxidant properties! You will also be steaming the Brussels sprouts during this recipe, another method for maintaining optimal nutrition.

Brussels sprouts are so good for us! One of the many health benefits that caught my eye is that they are wonderful for our skin! Vitamin A and vitamin C fight against infections and help our skin glow. 

1. _{Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. GMF Publishing.}

Maple Bacon Roasted Brussels Sprouts

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Servings: 4 Prep: 20 minsCook: 10 minsTotal: 30 mins

Ingredients

1 lb Brussel sprouts

5 strips of bacon

1 tablespoon pure maple syrup

2 tablespoons goat cheese

Salt and pepper

Instructions

1

Preparing the Brussels sprouts: First, cut off a little of the stem, and peel off any discolored leaves. Slice into quarters, then let them sit before cooking for 5-10 minutes.

2

Dice the bacon. In a saute pan on medium-high heat, saute the bacon until crisp.

3

Drain the bacon grease, and set aside the crispy bacon and the grease. 

4

Next, steam the Brussels sprouts for 3-5 minutes. If you have a rice/vegetable steamer, use that, or boil some water; place a slotted dish over the boiling water, then put the Brussels in the slotted dish, cover, and steam for 3-5 minutes.

5

After the Brussels sprouts have steamed, coat them with some bacon grease and maple syrup, and put them in the oven at 475°F or the broiler on the top rack. The goal is to get some caramelization as quickly as possible, as caramelization equals flavor. This step should take less than 5 minutes.

6

After the desired caramelization has occurred, remove from the oven. Plate and sprinkle with bacon, goat cheese, and a maple syrup drizzle!

Nutrition Facts

Per serving

Calories
128

Fat
5.1g

Carbs
13.9g

Protein
8.4g

Fiber
4.3g

Sodium
341.7mg

Sugars
5.7g

Sat. Fat
2.0g

Notes

Difficulty level: 2

*Difficulty level on a scale of 1-10 with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking and using equipment)