Dr. Sinatra's HeartMD Institute

Love Brussels Sprouts with these Scrumptious Recipes

Stephen Sinatra

It’s probably a gut reaction held over from childhood, but when most people hear “Brussels sprouts” it’s an immediate turn-off. Folks, this doesn’t have to be the case!

Odds are, if you think you don’t like Brussels sprouts, the ones you’ve tried have just been cooked the wrong way. Boiling them too long, for example, can bring out unpleasant, bitter flavors and odors, making them seem unappetizing at best.

Quickly sautéing, lightly steaming, or roasting Brussels sprouts in the oven until they’re golden brown and caramelized are much better ways to prepare them, and also to preserve nutrients that are destroyed by over-boiling. Plus, the differences in flavor are profound!  You can also shred Brussels sprouts, toss with olive oil and eat them raw as a salad. 

Below are some of my favorite Brussels sprouts recipes, ones which showcase their natural, nutty sweetness and which also get a health and flavor boost from our delectable cold-pressed olive oils. Try them, and I’ll bet you’ll change your mind about Brussels sprouts.


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Brussels Sprouts Nutrition & Health Benefits

We know Brussels are “good” for us because they’re green veggies and our parents said so, but what about them is so healthy? In a nutshell, these “little cabbages” are nutritional rock stars with powerful cancer-fighting compounds.

Along with broccoli, cauliflower, cabbage and kale, Brussels sprouts are part of the cruciferous veggie family, which often gets a bad rap due to sulfur-containing compounds called glucosinolates.  And it’s those very same glucosinolates that contribute to Brussels sprouts’ cancer-fighting power. These little green guys are packed with anti-inflammatory, antioxidant compounds that nourish your body while helping you detox.

Brussels sprouts are also full of vital nutrients. They’ve got Vitamin C, a detoxifier and antioxidant; Vitamin K which targets inflammation; and the B-vitamin Folate, which aids metabolism and cell growth. Plus, with four grams of fiber in every cup, they’re natural gut health supporters. Surprisingly they’re also an excellent source of Omega 3s, which lowers inflammation and supports brain health. 

Ready to get cooking? Here are some delicious Brussels sprouts recipes for you to enjoy…

*Note: these recipes contain links to products sold by Vervana, a fine food company I founded and co-own.

Brussels Sprouts  Recipes You’ll Love

These Brussels sprouts recipes are perfect any time of year – they make great side dishes for meat and pasta alike. You may find yourself making a whole meal out of them, they’re just so tasty!

Roasted Brussels Sprouts With Balsamic

Preheat oven to 375. Trim ends of Brussels sprouts and cut in half through the core from top to bottom, then place on baking sheet. Add olive oil then toss with hands to coat sprouts evenly. Add a few fresh grinds of Natural Salt Blend. Spread Brussels in a single layer and roast 20-30 minutes, tossing once halfway through the cooking time. Remove from oven and drizzle with balsamic vinegar, then serve while hot.

Variation: For a sweeter version, substitute fig balsamic vinegar for organic balsamic. It’ll complement the nutty flavor brought out by roasting the sprouts.

Zingy Steamed Brussels Sprouts

Trim ends of Brussels sprouts and cut in half through the core from top to bottom. Place Brussels sprouts and water into a sauce pan and cover. Cook over high heat for 5 minutes or until tender. Remove and toss with extra virgin olive oil and a few fresh grinds of Salt Blend.

Variation #1: For an added kick of zesty Italian spices, sprinkle with Italian Seasoning & Dipping Spice Blend, to taste.

Variation #2: Instead of using extra virgin olive oil, pair steamed Brussels with a crushed flavored olive oil. You won’t believe the Brussels transformation you get with a drizzle of Garlic, Spicy Jalapeno or Jalapeno-Garlic olive oil – with or without the Olive Oil Dipping Spices! For a sunnier, milder taste, use Lemon or Rosemary crushed olive oils with a few grinds of Pepper & Juniper Blend.

Sautéed Shredded Brussels Sprouts

Trim ends of Brussels sprouts and cut in half through the core from top to bottom. With cut side down, slice into thin rounds then separate the leaves into shreds with your fingers. Add olive oil to large sauté pan over medium heat. Add the sliced Brussels sprouts, and a few grinds each of Natural Salt Blend and Pepper & Juniper Blend. Cook, stirring frequently, for 4 to 5 minutes, until the shredded Brussels are tender but still bright green. Remove from heat, stir in Organic Balsamic Vinegar and serve warm.

This is a highly versatile dish that you can take in any flavor direction – by using various flavored olive oils and spice blends, the possibilities are endless! Here are some of my favorite combos made without balsamic vinegar:

Variation #1: For a colorful, fruity twist, cook sprouts with Blood Orange Olive Oil and add a handful of dried cranberries and 2 tbsp chopped walnuts to round out the dish.

Variation #2: Try a kicky Italian version with garlic flavored olive oil and Italian Seasoning & Dipping spices.

Variation #3: Give your sprouts authentic Mexican flavor with Mexican Spice Blend and spicy Jalapeno-Garlic Flavored Olive Oil. 

Variation #4: For a milder, bright flavors try Lemon or Rosemary flavored olive oils and some sliced almonds.

If you haven’t tried Brussels sprouts lately, give them another chance and you’ll see that they taste as good as they are good for you!

C-Power Kale and Brussels Sprouts Salad

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© Stephen Sinatra, MD. All rights reserved.

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