Brussels Spouts are nutritionally dense and make great hors devours or additions to a large variety of stir fry dishes.

They are very high in Vitamins K and C, and are also a good source of Iron, Vitamin A, fiber, folate, protein, manganese, tryptophan, and potassium (just to name a few). They are low in calories and a good bulking food to help “fill” the stomach so that your body knows you’ve eaten & turns off your hunger signals.

Here are a few different Brussels sprouts recipes, easy ways that you can turn these funky looking little veggies into a tasty hors devour, side dishes, or main dish ingredients.


Crispy Peppered Brussels Sprouts
These are quick & easy and in my house we’ve grown into the habit of cooking them up to munch on while we are actually making dinner; they are best while they are still nice and hot but they make a good side dish, too.

What you need:
15-25 Brussels Sprouts (or enough to span the bottom of a pan 1 layer thick)
1.5 Tbsp Olive Oil
Generous Amounts of Fresh Ground Pepper
Light Dash of Salt

How to: Prepare brussels sprouts by washing them thoroughly, peeling them of any ragged looking outer layers, chopping off the ends, and then cutting into halves (from the top end to the stem end you just removed).

Heat the olive oil in the pan on medium heat. Place all of the brussels sprouts open-face down and sprinkle them with the pepper and salt. Cook for 5 minutes. Take care to notice that the pieces in the center of the pan directly over the heat may cook much faster than the ones towards the outside of the pan’s circumference; the first time you make these it’s a good idea to flip all the sprouts around a bit 2 to 3 minutes in & rearrange their place on the pan.

Once the flat side is thoroughly browned, flip each sprout so that its newly browned center is face up (tedious, yes, but wait until you taste them) and cook for another 2 minutes on the opposite side.

Taste test one of the larger sprouts & make sure that it is crisp & seasoned to your liking, before removing all the rest to a plate. Sprinkle a small amount of your favorite cheese (I recommend mozzarella or freshly shredded parmesan) onto the top & you’re done.


Garlic Baked Brussels Sprouts
These take a bit longer (roughly 40 minutes) but you get to throw them in the oven & leave them for 20 minutes, which makes it easy to cook the rest of dinner while you wait.

This cooking method allows for a crispy, golden exterior, and a tender center that has a consistency similar to an artichoke.

What you need:
5 Cloves Garlic
20-25 Brussels Sprouts
4 Tbsp Olive Oil
Fresh Ground Pepper
Coarse Salt

How to:
Preheat the oven to 450º. Prepare the brussels sprouts (clean, peel off ragged layers, and cut off stems). Mince 1-2 garlic cloves and use medium heat to brown them in a pan with 2 Tablespoons of the oil. Cut sprouts down the center (stem to top) & cook flat side down in oil & garlic for 5 minutes or until browned and caramelized.

Use the remaining oil to coat the bottom of a casserole dish, and then transfer the sprouts. Salt and pepper, and add in the remaining 4 garlic cloves, before cooking in the oven for roughly 20 minutes, or until the spouts have become tender all the way through.

There are many great seasoning variations to use on this dish. Try red pepper flakes, or balsamic vinegar, or try adding in slices of caramelized onions.