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A Recipe to cook Brussels Sprouts

December 12, 2011 | In Health, Recipe

Roasted Brussels Sprouts with Pumpkin and Chestnuts

We have a confusing relationship with the Brussels sprout. Most people I know claim not to like them, certainly don’t go out of their way to buy them but then once a year, simply because it is traditional, they insist on adding them to their favourite meal of the year because Christmas simply wouldn’t be Christmas without the lowly Brussels sprout. I think the major problem is that no-one really knows what to do with them. Now I love Brussels sprouts, but not when they emerge as soggy little spheres from a gruelling 30 minutes in boiling water. Not only does this render them tasteless but also removes much of the health benefits they once contained. And these are not just generic ‘they contain a few vitamins and minerals’ health benefits. No – the Brussels sprout is a veritable powerhouse of nutrition that should be part of everyone’s diet. So if the recipes below don’t convince you (but I am sure they will!), then the following information should.

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fibre, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals.

It is this vast array of nutrients that give Brussels sprouts their specific diseases fighting abilities. Along with other cruciferous vegetables (cabbage, cauliflower, broccoli and greens), they offer substantial protection against cancer. This is largely related to a phytonutrient family called glucosinolates found in cruciferous vegetables. Glucosinolates are the chemical starting points for a variety of cancer-protective substances produced in our bodies. Recent research demonstrates that Brussels sprouts contain more than any other vegetable.

Sprouts also have special cholesterol-lowering benefits, particularly if steamed. The fibre they contain binding together with cholesterol in your digestive tract making it easier for bile acids to be excreted. If this doesn’t convince you then perhaps the fact that they protect and stimulate the immune system and are great detoxifiers will convince you to pile them on your plate this Christmas!

Try this with your turkey on Christmas Day!!

Serves 6

500g Brussels sprouts

350g pumpkin, cut into 2cm dice

200g chestnuts

6 garlic cloves, unpeeled

¼ tsp cumin seeds

¼ tsp ground allspice

3 tbsp olive oil

Salt and pepper, to taste

Preheat oven to 180¡C

Using a small sharp knife, score a cross in the base of each chestnut shell, drop in boiling water and boil for 6-8 minutes, remove pan from the heat. Using a slotted spoon, remove a few at a time and remove the outer shell with a knife and peel off the inner skin.

Trim the Brussels sprouts and half them. Combine in a bowl with the olive oil, pumpkin, cumin seeds, allspice, salt and pepper. Spread the mixture out in a shallow layer on a baking tray and bake for ½ hour. Add the garlic and chestnuts and carefully stir to combine, place back in the oven for about 30 minutes more and serve.





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