Healthy Living in the North

Foodie Friday: This holiday season, give brussels sprouts a chance

Roasted brussels sprouts on a baking sheet

Lots of people try to avoid brussels sprouts but they are missing out! These vegetables are available fresh at this time of year and pack a nutritional punch! Marianne suggests some different preparations that will definitely change your mind on brussels sprouts!

‘Tis that time of year again, when friends and families gather together to celebrate the holiday season. While we all have our own holiday traditions and ways of celebrating the season, for many these include a holiday feast. My family always has a very traditional turkey dinner complete with stuffing, mashed potatoes, gravy, carrots, salads, and, of course, brussels sprouts. Ah yes, brussels sprouts, the “ugly duckling” of the holiday feast. I know more than a few people who have no love for the sprouts, saying they are mushy or smell a little funny. But it doesn’t have to be this way – brussels sprouts can be nutritious and delicious!

Why eat brussels sprouts?

They are a member of the Brassica family, which includes other vegetables like broccoli, cabbage, cauliflower, and kale. These vegetables have been shown to help in the prevention of various cancers and are also great sources of fibre, vitamins, and minerals. In particular, brussels sprouts are an excellent source of vitamin C and vitamin K, and a good source of folate and vitamin B6. Their peak season is fall through to spring, which makes them a great fresh vegetable choice during our northern winters. You can also buy them frozen to enjoy all year round.

How do you make brussels sprouts taste delicious?

It’s all about the way you cook them and what you pair them with. When you boil brussels sprouts, they can overcook easily and you are left with a mushy grey-green vegetable that doesn’t look very appealing. They also develop a much stronger flavour when cooked this way. Instead, try steaming, sautéing, or roasting your sprouts – or shred them into a salad to eat them raw. Steaming will keep that vibrant green colour, while sautéing and roasting can really bring out nutty or caramelized flavours. To kick it up a notch, add some nuts, Parmesan cheese, bacon, or balsamic vinegar. Yum!

To get you started, I’m sharing my go-to brussels sprouts recipe – Canadian Living’s Maple Roasted Brussels Sprouts with Hazelnuts. It’s sweet and savoury, easy to make, and a true crowd pleaser. Try replacing the maple syrup with birch syrup to add some northern B.C. flair!

This holiday season, give sprouts a chance!

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. Her passion for food and nutrition lured her away from her previous career in Fisheries Management. Now, instead of counting fish, she finds herself educating people on their health benefits. In her spare time, Marianne can be found experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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