Let’s talk about brussels sprouts.

Generally speaking, people have very strong opinions when it comes to brussels sprouts. You either love them or you hate them. In my house this is definitely the case. It’s my hope that this post inspires you to order these in your next FarmGate Online order, cook with them creatively and realise their potential as a delicious, cost-effective and nutritious vegetable.

Nutritional Properties:

The average brussels spout you receive in your FarmGate Online order weighs approximately 15-20g. You may remember that according to The Australian Guide to Healthy Eating, a serve of vegetables is the equivalent of 75g or 1/2 cup of cooked veggies. Therefore you would need to consume approximately 4-5 brussels sprouts to equate to one serving of vegetables.

So what does consuming one serve of brussels sprouts (75g) offer me nutritionally?

75g of raw brussels sprouts will provide you with approximately:

•  5% of your protein and niacin (Vitamin B3) requirements
• 10% of your fibre, riboflavin (Vitamin B2) and potassium recommendations
• 180% of your Vitamin C needs

The nutritional composition of this vegetable will change depending on how you choose to cook it.

For example, if you choose to boil brussels sprouts this will result in slightly increased fibre, protein and riboflavin (Vitamin B2) content.

However, this cooking method will decrease the potassium and vitamin C composition.

Why is there such a mixed response to this vegetable?

I mentioned the vegetable family ‘brassica’ in my previous post on daikon. Vegetables from the brassica family contain a higher amount of sulphur can result in quite a bitter flavour.  Brussels sprouts alongside cabbage, kale, cauliflower, broccoli and daikon are part of the brassica family. The high sulphur content of these vegetables results in the love/hate relationship with them for different individuals.

Storage tips:

For best results, store brussels sprouts in the crisper section of your fridge. Preferably in a produce bag. Don’t have any? You can purchase these from FarmGate Online here.

 Menu ideas:

• This Roasted Brussels Sprouts with Pomegranate Dressing and Almond Gremolata recipe is sure to have you converted. It’s something a little different and exceptionally tasty.
• Have you ever thought of using brussels sprouts with pasta before? Try this fettuccine with brussels sprouts and hazelnuts in a ‘creamy’ sauce recipe.
• Sticking with the Italian theme. How about Brussels Sprouts Pizza with Balsamic Red Onions? Go on, what do you have to lose?
• How about this take on an Asian cabbage salad? Asian Brussels Sprout Slaw with Carrots and Almonds. Yum.
• Looking for a different salad to add into your weekly repertoire? This Raw Kale and Brussels Sprouts Salad with Tahini-Maple Dressing is perfect. Pair with your favourite protein and carbohydrate for a balanced and nutritious meal.
• Wanting something a little heartier for these cold winter nights? Have a go at this Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze recipe. It’s warming, comforting and easier than it sounds.
• These roasted vegetable and quinoa harvest bowls are the perfect way to utilise your FarmGate Online produce. These are a great meal-prep idea.
• Perhaps this Brussels Sprout and Chorizo Beer Hash recipe will have the whole family on board.

Recipe for the week:

Maple Roasted Brussels Sprouts

Sometimes simple really is best. This weeks recipe requires hardly any ingredients or cooking utensils, yet it is packed full of flavour. Add these brussels sprouts to any main meal to add an extra flavour and nutrient hit. Trust me, it’s worth a try!

Print

Maple roasted brussels sprouts

Course: Side Dish

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Author: Tess Handrinos

Ingredients

• 400 grams brussels sprouts halved
• 3 tbsp extra virgin olive oil
• salt and pepper to taste
• 3 tsp pure maple syrup

Instructions

1. Preheat oven to 200C. Place brussels sprouts into baking dish. Combine with salt, pepper and olive oil. Roast for 15 minutes.
   

2. Flip brussels sprouts and cook for an additional 8-10 minutes.
   

3. Drizzle with maple syrup and cook for a final 5 minutes.
   

4. Serve with your favourite protein and carbohydrate.
   

Recipe Notes

• I served these with an assortment of roasted vegetables and tinned tuna for a nutritious, cost-effective meal.

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.