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Green Food Energy: Brussel Sprouts (brussels or brussel) (Brassica oleracea Gemmifera)

By Gwen Nyhus Stewart

Do not over-cook Brussels Sprouts, as they will be bitter. A properly cooked sprout should be fork-tender but not mushy, and should retain most of its green color.

Brussels Sprouts Stir Fry

1 tbsp. (15 mL) olive oil

1 onion, chopped

1 large potato, peeled and cubed

1 bay leaf

1 lb. (454 g) Brussels sprouts, trimmed and halved lengthwise

1 red pepper, seeded and cut into 1/2-inch (12.5 mm) cubes

1/4 cup (50 mL) chicken broth

freshly ground black pepper, to taste

2 tbsp. (30 mL) green onions, chopped

Heat olive oil in a skillet over medium heat. Stir in the onion, potato, and bay leaf. Cook and stir until the onion is transparent, about 5 minutes. Add the Brussels sprouts, red pepper, and chicken broth. Cover and cook until vegetables are tender, about 10 minutes. Remove the bay leaf. Toss with black pepper, to taste. Garnish with green onions, and serve immediately.

Sautéed Brussels Sprouts with Toasted Almonds

1 lb. (454 g) fresh brussels sprouts

4-6 tbsp. (60-90 mL) butter

1/2 onion, chopped

sea salt, to taste

freshly ground black pepper, to taste

1 tsp. (5 mL) lemon juice freshly squeezed

1/4 cup (50 mL) slivered almonds, toasted (see recipe for toasted almonds below)

Steam brussels sprouts for 3-4 minutes until just tender. Strain and place in a bowl of ice water to keep the color bright green. Cut into halves.

In a wide saucepan, sauté onions in half the butter until the onions are translucent. Add the brussels sprouts halves and the rest of the butter. Cook on medium high heat for several more minutes, until the sprouts have reached your desired level of doneness. Add sea salt and pepper to taste while the sprouts are cooking.

Remove from heat, add half the toasted slivered almonds, lemon juice, and toss. Adjust seasoning, if necessary. Garnish with the rest of the toasted almonds and serve hot.

Toasted Almonds

Saucepan method:

Place almonds in a heavy, ungreased skillet.

Stir often over medium heat until golden brown.

Oven method:

Preheat oven to 350° F (175° C).

Spread nuts in one layer on ungreased shallow baking pan.

Bake for 10-15 minutes, stirring occasionally, until golden brown.

Steamed Brussels Sprouts

1 lb. (454 g) fresh brussels sprouts

2-4 tbsp. (30-60 mL) butter

1 shallot or onion, chopped

sea salt, to taste

freshly ground black pepper, to taste

cream, optional

Steam brussels sprouts for 8-10 minutes until just tender.

Add butter to a wide saucepan and sauté shallots in butter until translucent. Add the brussels sprouts and the rest of the butter. Cook on medium high heat for several more minutes, until the sprouts have reached your desired level of doneness. Add sea salt and pepper to taste while the sprouts are cooking. For a finishing touch, drizzle with cream if desired.

Brussels Sprouts with Lemon and Soy Sauce

1 lb. (454 g) brussels sprouts
3 tbsp. (45 mL) butter
Juice of 1/2 lemon (about 1-1/2 tbsp. (22.5 mL)
1 tbsp. (15 m) Braggs liquid soy (or soy sauce)

Trim off any yellow leaves from the brussels sprouts, and cut each one in half (unless they are tiny) and cut large ones in quarters. Steam sprouts until tender, not mushy, about 10 minutes. They should retain a bright green color. Remove from steamer.

Combine lemon juice and soy. Toss sprouts with the mixture and serve immediately

Roasted Brussels Sprouts

1 1/2 lbs. (680 g) Brussels sprouts

3 tbsp. (45 mL) olive oil

sea salt, to taste

freshly ground black pepper, to taste

Preheat oven to 400° F (205° C).

Trim ends and remove yellow leaves from sprouts. Place olive oil, sea salt, and pepper into a bowl or re-sealable plastic bag. Add sprouts and toss or shake to coat. Pour onto a baking sheet and place on center oven rack.

Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning, if necessary. Serve immediately.

See Green Coloured Foods in the Plants, Food Colours, & Recipes section of this web site, and http://www.gwenshealinggarden.ca/Recipes.htm for additional information about the healing properties of green, phytonutrients, and recipes.

(See The Healing Garden: A Place Of Peace Chapter 7, Colour and Healing Energy, page 63 for more information about what the colour green means and Chapter 8, Colour Energy, Plants, and Recipes pages 78 - 81 for information about using green in the garden and recipes.)

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