Brussels Sprouts is a great addition to your choice of veggies. Belonging to the family of crucifers, these tiny bundles of joy are easy to cook. They have small flaps of “leaves” similar to their cousin – the cabbage. Dare I say, they taste similar to the cabbage too?
Brussels sprouts are not part of the Indian cuisine. Though I ate them at US restaurants in salads, soups and stir-frys, I did not eat them by themselves. Nor did I attempt to cook them in my kitchen.
Why is a Diversified Diet Vital?
A few years ago, I decided to add one new vegetable, fat, grain, herb or leafy green every fortnight, to my diet. My goal was to do this for a period of 12 months.
Why is diversity in our diets important? When I speak of diversity, I do not mean eating a wide variety of unhealthy processed foods like cakes, snacks, beverages and such! What I mean is a diversity in eating plant-based foods. I am talking about the quality of diversity – mostly healthy fats, plenty of fruits, grains and vegetables and limited amounts of animal meat and dairy.
I was eating a reasonably diverse diet, but I wasn’t taking advantage of several grains/fruits/veggies that were either locally grown, or which was not available while I was growing up.
Most people get into a rut of consuming a limited number of fruits and vegetables, with white potatoes being the top of the list. With chronic diseases like heart disease, obesity and type 2 diabetes rampant amongst most of our populations across the world, adding a wider variety of fruits and vegetables to your cuisine will provide you a wider range of macro and micro-nutrients. And best of all, it is so much fun trying out new recipes!
Roasted Brussels Sprouts
Have you heard the saying – “sometimes the best food is the simplest, where the natural flavor shines through”? This Roasted Brussels Sprouts recipe is basic, simple, easy and delicious. The dish comes together in no time. You spend a few minutes washing and drying the veggies; sometimes they come in a bag pre-washed and dried, so that’s a huge time saver. You chop off the ends if they are tough, slice them in half, coat them evenly with oil, turmeric, black pepper and salt and stick them in the oven. You can be doing other chores while these beauties are browning beautifully in the oven. Before you know it, you have a delicious meal ready!
There are several ways to jazz these roasted Brussels sprouts up. A few suggestions for you below. Feel free to expand and experiment and let me know your stories in the Comments section below.
1. Sprinkle freshly grated parmesan cheese (pictured), or cayenne pepper powder, or red chili flakes or onion powder or garlic powder.
2. Drizzle fresh lemon/lime juice, or grape must, or reduced balsamic vinegar/glaze.
3. Sprinkle fresh or dried herbs and toss. Roasted walnuts, pistachios or almond flakes are also a great choice.
4. Throw in other vegetables like mushrooms, asparagus, sliced onions/shallots while baking (roast times may vary, so experiment and keep eye on the oven).
A Few New Dishes for Diversity
As part of my diversity resolution, I am showing a list of “new” plant-based dishes I’ve created and loved:
- Bok Choy – Forbidden Rice Stir Fry
- Asparagus – Creamy (sans Cream!) Broccoli-Asparagus Soup, Sautéed Asparagus
- Acorn Squash – Vegan Stuffed Acorn Squash
- Brussels Sprouts – Stir-Fry Zucchini Noodles
- Celery – Roasted Butternut Squash & Black-Eyed Peas Soup, Romaine-Ginger Smoothie, Uma’s Veggie-Medley Soup
- Cranberries – Cranberry Chutney with a South Indian Twist
- Forbidden Rice – Forbidden Rice Stir-Fry
- Italian Basil Leaves – Fresh Vegetarian Italian Basil Pesto, Balsamic Caprese
- Jicama – Tangy-ly Spicy-Sweet Jicama Salad
- Maca Powder – All Purpose “Uberfood” Blend
- Malabar Spinach – Malabar Spinach Chutney
- Purple Sweet Potato – Spiced Purple Sweet Potato-Cauliflower Bake
- Spine Gourd – Spine Gourd Sauté
- Teff – Whole Grain Hot Cereal
Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to your diet. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control.
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Roasted Brussels Sprouts
Ingredients
- 4 Cups Brussels Sprouts - Washed, dried, cut in halves
- 2 Teaspoon Olive Oil
- 1/2 Teaspoon Sea Salt - Or to taste
- 1/2 Teaspoon Turmeric Powder
- 1/4 Teaspoon Black Pepper - Freshly ground
- 2 Teaspoon Parmesan Cheese - If vegan, choose other options suggested
Instructions
- Wash Brussels sprouts and dry them over a kitchen towel. Cut off the bottom (nubby stalk-like) section and discard any outer leaves that have browned or yellowed. Slice them in half lengthwise.
- Add cut Brussels sprouts to a large bowl. Add olive oil, freshly grated black pepper, turmeric powder and salt. Toss everything until the veggies are evenly coated.
- Preheat oven to 400 degrees F. Oven temperature vary, so you may need to experiment. Place the Brussels sprouts on a baking sheet/tray in a single layer with the cut side down.
- Roast for 15 minutes, open the oven and check. If necessary, turn the veggies, so they brown evenly on all sides. Depending on how done they are, bake for an additional 8-15 minutes. Roast until they are crisp on the outside and tender on the inside. Serve hot. Check toppings below.
- There are several ways to jazz this dish up:1. Sprinkle freshly grated parmesan cheese (pictured), or cayenne pepper powder, or red chili flakes or onion powder or garlic powder. 2. Drizzle fresh lemon/lime juice, or grape must, or reduced balsamic vinegar. 3. Sprinkle fresh or dried herbs and toss. 4. Throw in other vegetables like mushrooms, asparagus, sliced onions/shallots while baking (roast times may vary, so experiment).
- Serve with a protein source (farm-fresh boiled eggs pictured here) for a healthy breakfast or lunch.
