Brussels Sprouts are little nutrition powerhouses. One serving provides over 240% of the recommended amount of vitamin K, over 125% of vitamin C, almost 25% of folate and many other nutrients in lesser quantities.
Pub Med has nearly 100 studies published on Brussels Sprouts. Over half focus on the benefits of Brussels Sprouts and cancer, while many other studies document their detox benefits.
Two of the tastiest ways to cook Brussels Sprouts are either roasting or sautéing, both with a tasty, healthy fat.
Three important tips:
- Don’t Over cook
- Use a tasty, healthy fat such as bacon grease, duck fat or ghee from grass fed animals
- Season well with garlic, pepper and/or salt
Sprouts sautéd with bacon: Prepare Brussels Sprouts by slicing the stem end off and removing outer leaves if needed. Slice in halves or quarters depending on size. Set a side. Slice the bacon into 1/2 inch pieces. Then cook on the stove top until browned but not crisp in a large sauté pan. Add Brussels Sprouts, garlic, and pepper, then cook until tender. Add a little water to help steam the sprouts if the grease in the pan begins to dry out. Don’t over cook. You want tender sprouts not mushy sprouts.
Alternately, you can sauté in ghee or duck fat (which adds amazing flavor!) which in that case you would melt the fat on the stove top, then immediately add the sprouts and seasonings.
Bacon Wrapped Brussels Sprouts: Preheat oven to 400*. Place a wire rack in a jelly roll pan to allow the grease to drain and the bacon to crisp up. Prepare the sprouts by trimming the stem end off. Then lightly steam the sprouts in the microwave or stove top steamer for 2 – 4 minutes depending on size. You want to begin cooking them, but you don’t want them cooked. Wrap a slice of bacon around each sprout, place the bacon wrapped sprout on the wire rack which you have put in the jelly roll pan. Secure the ends under the sprouts. You can use a toothpick, but I don’t. Roast in the preheated oven for 20 – 30 minutes or until the bacon is crisp.
I strive to make birthdays at our house a special time. The birthday child wakes up to a birthday sign, small treat and balloons hanging from the kitchen light in their honor.
They get to choose the menu and dessert for dinner. We’ve had everything from pizza to lobster, which we picked out -ALIVE- from the store, gave it a name, brought home -still alive- and then boiled. It was an experience to say the least 🙂
The birthday child gets to pick the full menu, from vegetable to dessert and everything in between. Bacon wrapped asparagus and bacon wrapped Brussels Sprouts are two items which frequently end up on the menu. Both of which I personally love to eat and cook because they are delicious, nutritious and very easy to make. Another bonus, the cooking time can be adapted if sharing the oven with another food.
Bacon Wrapped Asparagus
- fresh aspapragus spears
- high quality bacon
- ground garlic
- ground pepper – if desired, I like corse ground
- Place a wire rack on a jelly roll pan. This will allow the grease to drain off the bacon and the bacon to crisp up.*
- Cut 1 – 3 inches (as needed) off of the woody end of the asparagus creating even length spears.
- Divide asparagus into bundles of 3 to 5 spears depending on thickness and amount of bacon you want to use.
- Then wrap each bundle tightly with bacon. Lay the bundles on the wire rack in the jelly roll pan, tucking the bacon end under so it doens’t unwrap.
- Season with garlic and pepper.
- Roast in a preheated oven for 30 minutes at 400* or until the bacon is crisp. Flip part way through roasting to crisp up the bottom side.*