Three ways to love sprouts!
-Nov 26, Caroline Blight , Nutrition -
They are often the most unwelcome guest at the Christmas dinner table, but sprouts get a bad rap as they suffer from being overcooked, badly seasoned and basically unloved when it comes to the festive season. Although many of us only think to boil them, actually sprouts are pretty versatile little things. And as they are so good for us, tucking in more regularly and making the most of the time they are in season can only be a good thing!
Roasted Sprouts with Parmesan
When sprouts are roasted, rather than boiled, they retain their texture and develop delicious singed crispy bits which are incredibly moreish. Even better they are easy to throw into the oven with the rest of the roast rather than having them on the hob.
1 kg Brussels sprouts, trimmed and cut in half
2 tbsp olive oil
4 tbsps grated Parmesan
Salt and pepper to season
Preheat the oven to 220ºC/gas 7.
Toss the sprouts in the olive oil and then spread on a baking tray. Season with salt and pepper.
Roast in the oven for 10 minutes, remove and sprinkle over the Parmesan and return to the oven for another 15 minutes. The cheese should then be crispy and the sprouts cooked, serve immediately.
Stir Fry Sprouts
If you want to add a little kick to your Christmas dinner table and have a side cooked in a matter of minutes then the wok is your friend! These also make a fab vegan quick dinner with some rice or noodles.
500g Brussels sprouts, trimmed and cut in half
1 tbsp coconut oil
1 chilli, finely diced
2 garlic cloves, finely chopped
2cm root ginger, grated
1 tbsp soy sauce
1 tsp sesame oil
A pinch of sesame seeds to serve
Cook your sprouts for just 3 minutes in boiling water and drain immediately.
Heat the oil in a wok, then stir-fry the chilli, garlic and ginger for a minute before adding the sprouts.
Stir fry the sprouts for a couple of minutes. While they are cooking whisk together the sesame oil and soy sauce in a cup.
When the sprouts have had a couple minutes in the wok throw in the sauce and coat the sprouts in it.
Serve garnished with some sesame seeds.
Brussels Sprout Slaw
Have you ever tried Brussels sprouts in a salad? Well if you are fan of salads and slaw then this could be the perfect way to begin to enjoy sprouts. They are a member of the cabbage family – which is commonly used in tradition coleslaw – so it’s only right it could work with sprouts. The sweeter fruit flavours lift the dish and the nuts add some crunch too.
This is fab with cold meats on Boxing Day.
For the salad:
200g Brussels sprouts, shredded or finely sliced
1 apple, cored and grated
3 finely chopped spring onions
75g toasted flaked almonds
75g dried cranberries
4 tbsp olive oil
2 tbsp cider vinegar
1 tsp French mustard
salt and pepper
Place all the slaw ingredients into a large bowl and combine well.
In another bowl combine all the dressing ingredients and season to taste.
Toss together the dressing and the vegetables so they are all covered. Serve immediately.