Braised Brussels sprouts

|Balance ONE
Braised Brussels sprouts - Balance ONE

Brussels sprouts are not just for the holiday season! When cooked properly, they are a delicious food that can be enjoyed all through the year. They have extremely high levels of phytonutrients, help reduce inflammation, and are a great source of fiber too.

A member of the cabbage family, Brassica, Brussels sprouts are a cruciferous vegetable enjoyed all over the world.
Brussels sprouts look like the head of a cabbage, but they grow on a stalk. The tiny heads start at the base of the stem and work upward.

As a cruciferous vegetable, Brussels Sprouts are known for their strong flavor – but this is usually only the case if they are overcooked. When cooked properly, Brussels sprouts are delicious – and quite addictive. Cooking them at a high temperature results in a surprisingly rich, caramelized flavor, and a tender texture.

Brussels sprouts may have originated in Rome, but they became incredibly popular as a vegetable crop in Belgium in the 16th century – hence their name.

Today, most of our Brussels sprouts are grown in California, particularly the central coastal region, where the cool salty air is ideal for growing this wintry vegetable.

A well-cooked Brussels sprout will quickly change your mind about any mushy boiled Brussels sprouts you might have had as a child!

Some of the most popular ways to cook these sprouts are boiled, roasted, sauteed, or grilled.

Add a few seasonings such as garlic, salt, and oil, and this otherwise hated vegetable becomes a delight! You can also steam them and eat them as a snack with salt and pepper, or mix them into a salad with nuts, red onions and goat cheese.

Brussels sprouts usually sold off the stalk. When buying fresh sprouts, look for tight compact heads with no wilting or browning. The sprouts should be bright green with no insect damage or pinholes (which can be a sign that aphids are living within!)

Be careful not to overcook your Brussels sprouts, as this can lead to a slightly unpleasant aftertaste and smell.

Try to make these cruciferous vegetables a regular part of your diet. This side dish is a great way to start.

 

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Braised Brussels Sprouts

Balance ONE
Servings

2 servings

Prep Time

5 minutes

Cook Time

20 minutes

Category

Side Dishes

Braised Brussels Sprouts

Ingredients

  • 1 Tbsp. olive oil
  • 3 shallots (sliced)
  • 2 cloves garlic (crushed)
  • 1lb. Brussels sprouts
  • 1 cup chicken stock
  • 4-5 sprigs fresh thyme (chopped)
  • Salt and pepper to taste
  • 1/4 cup pine nuts to top

Directions

  1. In a medium sized pan heat the oil over a medium heat.
  2. Cook the shallots for 2-3 minutes until soft.
  3. Add the garlic and cook for a further 2 minutes.
  4. Add the sprouts and cook, stirring often, until brown patches appear on the sprouts.
  5. Stir in the stock and thyme as well as salt and pepper to taste.

  6. Cover and cook over a low heat for 10-15 minutes until sprouts are softand tender, but not overcooked.

  7. Top with pine nuts to serve.