Brussels sprouts are the blue cheese of vegetables, in my humble opinion. They’re quite polarizing. You either love them or hate them. Like blue cheese, they have a distinctive smell and taste. But when properly prepared, you’d be surprised how much you may enjoy them.
For starters, Brussels sprouts are fairly low in calories, providing just 62 calories per cup. Once they’re doctored up with a little oil, the calories go up a bit. Like other cabbage family vegetables, Brussels sprouts offer vitamin C, fiber and phytochemicals (plant chemicals) that may protect against heart disease and cancer. Cruciferous vegetables including broccoli, cauliflower and Brussels sprouts contain a phytochemical called sulforaphane.
A study published in 2020 indicates that sulforaphane found in cruciferous vegetables (including Brussels sprouts) shows promise in reducing the risk for neurogenerative diseases such as MS, Alzheimer’s dementia, and Parkinson’s disease. Researchers believe these vegetables have anti-inflammatory and anti-oxidative properties that protect against nerve damage.
How to make them delicious
If your only memory of Brussels sprouts is eating them boiled, you’re missing out on a world of deliciousness. Similar to kale, when Brussels sprouts are roasted or sauteed, they take on a whole new flavor. Roasting the tiny cabbages makes their leaves get crispy and mellows their intense flavor. Adding a few herbs or spices only sweetens the deal.
You can make these Brussels sprouts in your oven, but I used my air fryer to save time. From start to finish, it’s about 10 minutes to delicious sprouts!
Ginger garlic Brussels sprouts
One-pound fresh Brussels sprouts, cleaned and sliced
Juice from 1/2 a lime or 1 Tbsp. lime juice
1 Tbsp. canola or corn oil
1/2 tsp. garlic salt
1 tsp. ginger paste or grated fresh ginger
- Set your air fryer to 400 degrees and heat for 3 minutes.
- Place the sliced Brussels sprouts in a medium sized bowl.
- In a small measuring cup, whisk together the lime juice, canola oil, garlic salt and ginger.
- Pour the lime juice mixture over the Brussels sprouts and toss to coat them.
- Spray the air fryer with non-stick spray before placing the sprouts in the fryer.
- Air fry the Brussels sprouts for 8 to 9 minutes until crispy.
Makes 3 to 4 servings.