Food of the Week: Brussels Sprouts

Food of the Week: Brussels Sprouts
Presented by Spartan Training®

Have you noticed the increased popularity of Brussels sprout appetizer and side dishes at your local restaurants? Culinary experts are slowly uncovering what dietitians have known for some time: Brussels sprouts are a great way to add variety to the same old leafy green options.

These high fiber buds can be eaten raw, roasted, steamed, sautéed, or on the grill. And although the taste profile changes with the cooking method, the nutrition stays steady.

Health Benefits of Brussels Sprouts

  • Weight Management: Considered a good source of fiber (~4g in a cooked cup), the fiber in Brussels sprouts will help keep you fuller longer, helping with your weight management goals
  • Reduce Cancer Risk: Compounds in cruciferous vegetables (indoles and isothiocyanates) are being studied for their cancer-protective qualities. Benefits include protecting cells from DNA damage, inactivate carcinogens, and inhibit tumor blood cell formation as well as tumor cell migration.
  • Plant-Based Protein: Although it may be understood that vegetables provide vitamins, minerals, and fiber, it is often overlooked that they also possess protein. A 1 cup serving had 4g of plant-based protein.

Simple Brussel Sprouts Recipes

Brussels Sprouts Smoothie


  • ½ cup Brussels sprouts, halved
  • ½ cup strawberries, halved
  • ⅓ cup raspberries
  • 1 banana
  • 1 cup almond milk
  • 1 pinch sea salt


  1. Half the Brussels sprouts and strawberries.
  2. Add all ingredients to a blender and blend well.
  3. Enjoy!

Brussels Sprouts and Shallots


  • 2 lbs Brussels Sprouts
  • 20-25 shallots
  • 2 tablespoons olive oil
  • Salt


  1. Preheat oven to 375F.
  2. Peel shallots, cover in 1 tablespoon of olive oil, and wrap in foil. Bake 45 minutes.
  3. Trim Brussels sprouts. Half or quarter them. Mix with the baked shallots in roasting pan, adding another tablespoon of olive oil.
  4. Bake at 400F for 30 minutes.

Brussels  Sprout and Brocolli Soup

By: Rose Marie Jarry, Master Chef at Kronobar


  • 4 cups vegetable broth
  • 8 Brussels sprouts
  • 1 ½ cup broccoli heads
  • 1 zucchini
  • ¼ cup onion, chopped
  • 2 tablespoons cold press olive oil
  • ¼ cup roasted sesame seeds
  • Sea salt and pepper


  1. Dice broccoli, Brussels sprouts, zucchini, and onion. Cook in the vegetable broth for a minimum of 20 minutes until the vegetables are soft.
  2. Blend the whole soup into a creamy mixture, along with 2 tablespoons of olive oil.
  3. Garnish with sesame seeds, sea salt, and pepper as you wish.
  4. Serve hot!
  5. Enjoy!

Garlic Brussels Sprouts


  • 1 lbs. Brussels sprouts, trimmed and halved lengthwise
  • 1 teaspoon sea salt
  • 1 teaspoon pepper
  • 2 tablespoons of olive oil
  • 1 tablespoon of minced garlic


  1. Preheat oven to 400°F.
  2. Wash Brussels sprouts and peel away any loose, yellowed, or damaged outer leaves. Slice off the bottom stubs of sprouts and halve them lengthwise.
  3. Steam sprouts for 5-10 minutes by boiling them in an inch of water.
  4. Toss Brussels sprouts with minced garlic, olive oil, salt, and pepper in a bowl. Spread on a baking sheet and roast 30-35 minutes, stirring once or twice, until deep golden brown. Sprouts should be crisp on outside and tender inside. Serve warm.

Brussels Sprouts with Apples

By: Whole Foods Market

The Brussels sprouts' nuttiness and mild cabbage flavor mingle with tart apples and shallots in this simple stovetop preparation.


  • 1 pound Brussels sprouts, quartered
  • 2 large shallots, sliced into 1/4-inch-thick rings
  • 2 medium crisp, firm apples (such as Gala, Honeycrisp or Braeburn), sliced into 1/4-inch-thick rings
  • 1/4 cup cider vinegar, divided
  • 1/4 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon finely chopped fresh thyme


Heat a large high-sided skillet over high heat. Add shallots and cook, stirring constantly for 2 minutes. Add apples and 1/4 cup water, scraping any brown bits from the bottom as the water sizzles. Cook until the liquid reduces by half, about 2 minutes. Add Brussels sprouts, another 1/4 cup water, 2 tablespoons vinegar, salt and pepper. Reduce heat to medium, cover and simmer until sprouts and apples are just tender, stirring occasionally, about 15 minutes.

Uncover, stir in remaining 2 tablespoons vinegar and thyme. Scrape any bits from the bottom of the pan and continue to cook until liquid has evaporated. Transfer to a serving bowl with any of the remaining liquid and serve immediately.

Brussels Sprouts and Shrimp Skewers


  • 12 tiger shrimp
  • 8 Brussels sprouts
  • 2 tablespoons cold press olive oil
  • 1 teaspoon curry powder
  • 1 tablespoon turmeric powder
  • 2 tablespoons water
  • 2 tablespoons almond butter
  • Sea salt and pepper


  1. Preheat the oven to 400F.
  2. Remove the shell from the shrimp.
  3. Cut the Brussels sprouts in half.
  4. In a bowl, mix the oil, almond butter, water, and all the spices.
  5. Dip the brussels sprouts into the sauce and place on a cooking pan. Cook on medium heat for 5 minutes and set aside.
  6. Place the shrimp in the same sauce and cover them well.
  7. Using skewer sticks, insert the shrimp and vegetable on them. Spread the extra sauce all over the skewers.
  8. Lay on a pan and bake in the oven for 8 minutes. Until the shrimp becomes red.
  9. Serve on a bed of green salad. The extra sauce running from the skewers will mix well with the lettuce and will become your tasty dressing.
  10. Enjoy!

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