Key Highlights:

• Transform Brussels sprouts into a gourmet dish through the smashing method for extra crispiness.
• Essential ingredients include Brussels sprouts, olive oil, salt, and pepper.
• Optional additional ingredients to enhance flavour include Parmesan cheese, garlic powder, and cayenne pepper.
• Preparation steps include boiling, cooling, seasoning, smashing, and roasting the sprouts.
• Discover the nutritional benefits of smashed Brussels sprouts by learning about their macronutrient profile, vitamins and minerals, and health benefits.
• Explore storage tips and how to make ahead preparations.
• Uncover recommended kitchen tools for this recipe and try variations for added unique flavours and dietary restrictions.

Introduction

Got a dull veggie routine with Brussels sprouts? We’ve got some good news for you! There’s no need to hold back when it comes to loving this rich, green vegetable. Guess what? It can be transformed into a yummy, gourmet whip-up. And it comes loaded with necessary nutrients.

In this blog, we’re revealing a quick, tasty trick to make Brussels sprouts. It’s the “smashing” method. This cooking secret will give you crunchy, caramelized sprouts everyone will love. We’ll also talk about the impressive nutrient value of these smashed wonders. Plus, how to store them and get them ready ahead of time. Are you ready to explore the world of gourmet Brussels sprouts? Let’s find out how to whip up a healthy, exciting meal!

Smashed Brussels Sprouts: A Gourmet Recipe

Ready to spice up your Brussels sprouts? First, we need to gather the ingredients. Then, follow the simple steps below. And voila, you end up with delectable gourmet Brussels sprouts!

Ingredients

First, let’s run you through the key and optional ingredients you’ll need for this gourmet delight.

Essential Ingredients

• Brussels sprouts: You’ll need at least one pound of fresh ones, all the same size and well-cleaned.
• Extra virgin olive oil: It gives the crisps and a hint of spiciness.
• Salt and Freshly Grated Black Pepper: These are for flavouring and enhancing the sprouts’ taste.

Optional Additional Ingredients

Want to lift the taste? Then you may consider:

• Parmesan cheese: Freshly grated adds a savoury and nutty touch.
• Garlic powder: This gives a slight garlic twist.
• Cayenne pepper: This spicy seasoning adds a nice punch.

Here’s an easy recipe card you can print. It has exact measures and steps:

Ingredients

• 24 oz (1.5 pounds) Brussels sprouts, clean and trimmed
• 1-2 tbsp extra-virgin olive oil
• 1 tsp coarse salt
• 1/2 tsp freshly ground black pepper
• 2/3 cup freshly grated Parmesan cheese (optional)
• 1/2 tsp garlic powder (optional)
• 1/8 tsp cayenne pepper (optional)

Preparation Steps

With all ingredients at hand, here are the quick steps to cook up perfect smashed Brussels sprouts:

Cleaning and Trimming Brussels Sprouts

First, properly clean and trim the Brussels sprouts. Wash them well under running water or gently toss them in cold water. This removes any dirt. Take off wilted leaves and cut off stem ends.

Boiling and Cooling

Put cleaned Brussels sprouts in a large salty-water pot. Boil for about 10 minutes, not overcooking. Drain the sprouts and soak them in an ice bath right away. This retains its color. Pat the Brussels sprouts dry after a minute using a clean cloth. This gives a crispy roast later.

Seasoning

Place dried sprouts in a large mixing bowl. Pour olive oil on them. Add salt, pepper, and any optional toppings. Mix until they’re evenly seasoned.

Smashing

Arrange the seasoned sprouts layer by layer on a greased baking sheet. Use a small glass or a mason jar to press each sprout down. Smashing makes them extra crunchy after roasting.

Roasting

Put the baking sheet with the sprouts in a 425ºF preheated oven. Give them a 15-minute roast. Flip them over with a spatula. Add a sprinkle of Parmesan cheese, if you like. Continue roasting for another 5-10 minutes, till they’re golden brown. Keep watch as they near done time, so they don’t get burnt.

Serving Suggestions

Now that you’ve cooked your gourmet Brussels sprouts, let’s chat about how to serve it.

Presentation Tips

How about making your serving stand out? Place your roasted sprouts on a lovely plate or a wooden board for a countryside feel. Add a little olive oil, lemon juice or flaky sea salt on top as you serve. Chopped herbs, like parsley or chives, can be a garnish.

Pairing Dishes

Smashed Brussels sprouts pair well with a lot of main dishes. They go well with grilled, roasted, or pan-seared meats like chicken, beef, pork, and fish. Also, they can tag along with rich vegetarian meals like risotto, stuffed peppers, and baked pasta.

Recipe Variations

This simple recipe allows for lots of tweaks. You can tweak it to suit different tastes or diets.

Adding Unique Flavors

Feel free to get playful. Try different seasonings and toppings. A drizzle of balsamic glaze, crumbled bacon, toasted nuts, or even hot sauce could work.

Creating a Vegan Version

For a vegan mix, just drop the Parmesan cheese. Change it with nutritional yeast or vegan cheese. You still get a rich cheesy taste. And it’s all plant-based.

Adding a Low-Carb Option

Although Brussels sprouts are already low in carbs, for a lighter version, roast thin slices of other low-carb veggies. Zucchini or radish will do. The same smashing technique applies.

Adding to your existing diet:

Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.

People often enjoy them roasted, boiled, sauteed, or baked.

For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.

In my opinion, smashed Brussels sprouts might be an excellent choice for maintaining a healthy weight. They are not only low in calories but also very filling. With just over 50 calories per serving, brussels sprouts may be a valuable addition to the diet of a weight-conscious person.

Dr. Siddharth Gupta, B.A.M.S, M.D

Nutritional Value of Smashed Brussels Sprouts

Not only are smashed Brussels sprouts a joy to eat, but they also provide a hefty dose of nutrition. Let’s delve into the details of the macronutrient profile, vitamins, minerals, and health perks of this veggie treat.

Macronutrient Profile

A typical portion of roasted smashed Brussels sprout has the following macronutrients:

Carbohydrates

A 1/2 cup serving contains around 6 grams of net carbs. That makes them a pretty low-carb pick for most diets. But if you’re on a strict keto diet, watch your portion.

Protein

Aside from being low in carbs, Brussels sprouts are also rich in protein. They give you around 4 grams per 1/2 cup serving. Although not a major source of protein, they can add to your daily count.

Fats

While being low in calories, smashed Brussels sprouts do hold some fats, mainly from the olive oil used in cooking. Most of these fats are unsaturated—seen as heart-friendly fats.

Vitamins and Minerals

Apart from these macronutrients, Brussels sprouts are also packed with vital vitamins and minerals. Some of these are:

Vitamin C

Just one portion of roasted Brussels sprouts gives more than half of the daily intake of vitamin C. This vitamin boosts the immune system and supports overall health.

Vitamin K

Brussels sprouts are high in vitamin K, which plays a key role in blood clotting and bone health. Each serving gives you more than 100% of your daily vitamin intake.

Vitamin A

A cup of Brussels sprout contains 24% of your daily recommended amount of vitamin A

Folate 

These nutrient-packed sprouts are also a good source of folate, a B vitamin. Folate helps cell division and brain function. It is essential during pregnancy. It helps prevent defects in developing babies.

Iron

Each serving of smashed Brussels sprouts gives about 1.2 mg of iron. Iron is essential for blood oxygen supply and boosting the immune system.

In my view, consuming smashed Brussels sprouts might be a fantastic choice. These sprouts contain sulforaphane, a compound that may have potential benefits for reducing nasal allergy. Thus including Brussels sprouts in your diet may offer a natural and delicious way to support your respiratory health and manage allergy-related symptoms.

Dr. Rajeev Singh, BAMS

Brussels Sprouts Calories

One cup of boiled Brussels sprouts (156g) provides 56 calories, 65% of which come from carbs, 23% from protein, and 12% from fat.

In 100g of Brussels sprouts, there are 36 calories. This is how other green vegetables compare per 100g:

• Green beans: 31 calories
• Broccoli: 34 calories
• Spinach: 24 calories
• Bok choy: 13 calories
• Zucchini: 17 calories
• Asparagus: 22 calories

I believe smashed Brussels sprouts might be an excellent choice for pregnant women. These sprouts are rich in vitamin B9, also known as folic acid, which is highly recommended during pregnancy to meet the increased requirement for this essential vitamin. So, pregnant women may consider incorporating smashed Brussels sprouts in their meals to enjoy their nutritional benefits and support their overall well-being during this important time.

Dr. Smita barode, B.A.M.S, M.S.

Health Benefits

The mixture of nutrients in smashed Brussels sprouts brings several health perks:

Antioxidant Properties

Thanks to their high level of vitamin C, Brussels sprouts have strong antioxidants. These protect cells from free-radical damage. Regular consumption may lower the risk of chronic diseases, like cancer, heart disease, and diabetes.

Fiber Content

Smashed Brussels sprouts contain around 4 grams of dietary fibre per portion. That can help keep your gut healthy, balance out blood sugar levels, and aid weight loss by keeping you full longer.

Heart Health

Brussels sprouts hold several nutrients that promote heart health. These include vitamin K, folate, and the unsaturated fats from olive oil. Regular consumption can help lower inflammation, reduce cholesterol levels, and lower heart disease risks.

Digestive Health

Their high fibre content also helps Brussels sprouts keep your gut healthy. They promote regular bowel action, prevent constipation, and feed the good gut bacteria.

Helps Reduce Risk of Metabolic Syndrome

The fibre in Brussels sprouts (and other vegetables) has long been associated with appetite control and healthy weight maintenance and has been shown to reduce circulating levels of the appetite hormone leptin.

Although leptin sends fullness cues to the brain, high leptin levels can cause resistance to leptin’s message. A high-vegetable menu reduces this effect and protects against metabolic syndrome.

May Reduce the Risk of Some Cancers

Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may be due to the activation of certain enzymes in the liver that bind to carcinogens.

Make Ahead and Storage Tips

This simple gourmet smash Brussels sprouts recipe is ideal for hectic weekday dinners. You can prepare them ahead and store them for a quick, healthy side dish. Here are a few tips on how to prepare ahead and store your tasty Brussels sprouts:

Preparing in Advance

To save time, you can clean, trim, boil, and cool the Brussels sprouts up to two days ahead. Keep them in the fridge in an airtight container till you need them.

Storing Cooked Brussels Sprouts

Store the cooked Brussels sprouts in an airtight container in the fridge. They can stay up to four days.

Reheating

To warm up your Brussels sprouts, put them on a baking sheet and bake at 350°F until heated through and crispy again. Alternatively, you could warm them up on the stovetop over medium heat.

Recommended Tools to Make This Recipe

Having the right kitchen tools can make a big difference when making this gourmet Brussels sprouts recipe:

Kitchen Tools

• Large pot: For boiling the Brussels sprouts
• Colander: For draining and rinsing the Brussels sprouts
• Large mixing bowl: For tossing the sprouts with olive oil and seasoning

Cookware

• Rimmed baking sheet: For roasting the sprouts in the oven

Serving ware

• Beautiful platter or wooden cutting board: To serve the sprouts in style

Conclusion

Looking to enjoy Brussels sprouts in a new, exciting way? Try out these gourmet smashed Brussels sprouts. With crispy edges, tender insides, and a great flavour blend, it’s tough to believe that such a tasty dish is also nutrient-rich. So don’t hesitate to thrill yourself and your loved ones with this delicious, wholesome side dish. Enjoy the compliments for your culinary skills!

FAQ (Frequently Asked Questions)