Quick Roasting Brussels Sprouts- 2 Ways

Quick roasting Brussels sprouts is one of my go-to recipes. My technique allows the Brussels sprouts to cook quicker, while still achieving the delicious caramelization that roasting vegetables provides. Today, I give you two ways to make the quick roasting Brussels spouts. One simple version with oil and balsamic vinegar and a fancier version including grapes, dates and toasted pecans. Oh, Brussels sprouts. How I adore you. It makes me laugh that my first vegetable recipe on the blog is of a vegetable that I had not even tried a couple years ago. These days, I eat Brussels sprouts on a weekly basis. A couple things I have learned about enjoying eating vegetables over the years... Quick Roasting Brussels Sprouts- 2 Ways

First, try and try and try again. Studies show that the more often we try foods, the more likely we are to enjoy them. I used to hate olives, beets, and tomatoes and now I each them all. the. time. I have also been doing this to Nick (whether or not he is aware, I am not sure...) with sweet potatoes, carrots and kale. (Side note: I just asked Nick to confirm he dislikes sweet potatoes, and he said doesn't hate them- it is working!!!)

Quick Roasting Brussels Sprouts- 2 Ways

I think it can be helpful to use different cooking methods to find different ways to enjoy vegetables. For instance, I love spinach raw in salads, but do not enjoy it sauteed. Vise versa with kale. I'll eat sweet potatoes in literally every form imaginable, but prefer zucchini grilled and carrots roasted or in a stew. I still do not like eggplants and mushrooms. But I am trying! For the cruciferous vegetables, like Brussels sprouts (and broccoli, cauliflower, etc), I almost always prefer them roasted. Roasting naturally caramelizes the (minimal) amount of sugar found in the vegetables, and makes them absolutely divine. When I first purchased Brussels sprouts, I bought them frozen. While I think many vegetables work really well frozen (and is a cost effective way to include more in the diet), I would only recommend Brussels sprouts fresh. Frozen makes them mushy. Ew.

IMG_4781When I make Brussels sprouts, I trim the ends off (important to make sure they don't have a bitter taste), add some coconut oil and spices and roast at 400-425 degrees for 20-30 minutes. On the week nights though, I want dinner even quicker. The technique in today's recipes is to first cook the vegetables at a high temperature on the stove top in an iron skillet, and then transfer to the oven to finish cooking. You can keep the Brussels sprouts simple, by using oil and balsamic vinegar to flavor the dish. Or, you can get fancy and add grapes (roasted grapes are AMAZING), dates and pecans.

Quick Roasting Brussels Sprouts- 2 Ways

Brussels sprouts are high in so many nutrients- including fiber, folate, vitamin K, vitamin C, vitamin E and minerals like potassium. Crucifeous vegetables, like brussels sprouts, may lower your risk of cancer. Pretty nifty, huh?

Quick Roasting Brussels Sprouts- 2 Ways

I have been eating this side dish for days now and still cannot get enough. I can only imagine how much weirder my co-workers think I am (I am sure they already think I am weird enough...) as they see me munching on Brussels sprouts as my afternoon snack. Who cares, it's delicious!

Quick Roasting Brussels Sprouts
Author: Victoria Myers RD/N, LD/N
Prep time:
Cook time:
Total time:
Serves: 6-8
Quick Roasting Brussels Sprouts, simply flavored with oil and balsamic.
Ingredients
  • 3 cups of trimmed and halved Brussels sprouts
  • 1 T avocado oil
  • 2 T balsamic vinegar
  • Salt, to taste
  • Optional: pinch of red pepper flakes
Instructions
  1. Preheat oven to 425 degrees F.
  2. Heat an iron skillet over medium high heat.
  3. Once skillet is hot, add oil and swirl to coat the pan. Add the trimmed and halved Brussels sprouts, salt and red pepper flakes (if using). Cook for 6 minutes, stirring often.
  4. After 6 minutes, transfer the skillet to the oven and bake for 6 minutes. When complete, Brussels sprouts should be tender and browned.
  5. Add the balsamic vinegar, and stir to evenly coat.

 

Quick Roasting Brussels Sprouts with Grapes, Dates and Pecans
Author: Victoria Myers RD/N, LD/N
Prep time:
Cook time:
Total time:
Serves: 6-8
Quick Roasting Brussels sprouts made fancy with grapes, dates and pecans.
Ingredients
  • 3 cups of trimmed and halved Brussels sprouts
  • 1 T avocado oil
  • Salt, to taste
  • Optional: pinch of red pepper flakes
  • 2 T balsamic vinegar
  • 1 cup of grapes
  • 8 pitted dates, diced
  • 1/2 cup pecans
Instructions
  1. Preheat oven to 425 degrees F.
  2. Heat an iron skillet over medium high heat.
  3. Once skillet is hot, add oil and swirl to coat the pan. Add the trimmed and halved Brussels sprouts, salt and red pepper flakes (if using). Cook for 6 minutes, stirring often.
  4. After 6 minutes, add the grapes to the skillet and transfer the skillet to the oven and bake for 6 minutes.
  5. While the Brussels sprouts and grapes are cooking in the oven, dice the dates and toast the pecans in a small saute pan, in the oven or in the microwave.
  6. After 6 minutes (or once the Brussels sprouts are tender and browned) remove from the oven. Add the balsamic vinegar, chopped dates and toasted pecans and stir to evenly mix.
Notes
Recipe adapted from nutritionstripped.com

I hope you enjoy these recipes, and if you make them- show me how you enjoyed them! Use the hashtags #nourishyoself and #diehardfoodiefinds, and tag me in the picture @the_diehard_foodie.

Nourish yo’self,

Victoria

P.S.- Come back tomorrow for a guest post that I am so excited to share with y'all!