Monday, November 19, 2012

Veggie Eats: Everyday Brussel Sprouts

So often these yummy little guys get such a bad rap! I hear people "yuck" and "ekk" when you start talking brussel sprouts...but they are missing out!!

If not prepared correctly, this cruciferous vegetable can be a little bitter, so that's why we're gonna change all that with a really simple preparation that I whip up a few times a week. 

Brussel sprouts are a staple in this house...just as much as water!

Brussel sprouts pack a POWERHOUSE of nutrients, and because I can't give you a recipe without telling you how awesome it is for you, I've included a quick list of their nutritional benefits:

RICH in protein, fiber, antioxidants, vitamins A, C, E, K, iron, and potassium.
Fight inflammation in the body, and aid digestion.
Prevent retinal damage, and bone loss.
Protect against colon and prostate cancer.


Brussel sprouts, 20 large
Olive oil, 4 Tbs
Garlic, 2 cloves
Lemon, juice of 2
Black pepper, 1/2 tsp
Red pepper, 1/2 tsp
Capers, optional, 1 tsp
Balsamic vinegar, drizzle or 1 cup for reduction

In a large skillet or wok on low heat, add olive oil, garlic, juice of 1 lemon, and capers. Clean and halve the brussel sprouts, and add to heated oil. Add black and red pepper, and combine all ingredients so seasoning and oil coat the sprouts. Cover and set on medium for 10-15 minutes. This will soften the brussel sprouts. 

While brussel sprouts are steaming, prepare balsamic reduction. Add balsamic vinegar to a small saucepan. Heat on medium-low. In about 10 minutes, balsamic will begin to reduce down and develop a syrup-like consistency. 

Once brussel sprouts are al dente (not too soft, not too raw), add juice of second lemon and brown further by heating on low, uncovered. Add additional pepper to taste. When they begin to get a little crispy, remove from pan, and drizzle with balsamic reduction.

Give these green, cruciferous beauties another shot, and you will reap the benefits!

Besides...don't you need to bring a side dish for Thanksgiving dinner?!

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