It’s late summer/early fall. That means harvest time for so many wonderful foods here in the Northeast! I always try to grow a new food each year. This year it was Brussels sprouts! Very easy to grow. Since I was new at this, I wasn’t sure on the harvesting time. This is what the plant looks like:
To harvest, you need to locate the sprouts, and twist off starting at the bottom. You want to harvest before they start to open. I missed some of them, and harvested them too late. Now I know better! The plant will continue to produce and send up higher stalks with the sprouts attached. Keep picking!
For those that don’t grow these little cabbage beauties, pick some fresh ones up at your farmer’s markets now.
I typically roast or saute Brussels sprouts. My favorite way in cold weather it to roast them and finish them with an espresso vinegar. However, it was a warm day when I made these for a cooking class that I’m taking, and I wanted to lighten them up a little. Enter lemon… This dish is super easy! Bon Appetit!
*Note: if while cutting sprouts you have outer leaves fall off, don’t discard. Toss with whole sprouts, and roast on a separate pan to create Brussels sprout chips.
Ingredients:
- 1-1 1/2 # of trimmed, cleaned, and cut in half Brussels sprouts
- 1-2 tbsp grapeseed oil (can use olive oil, but grapeseed oil has a higher smoke temp and doesn’t denature at the higher temps), we used 1 tbsp for a lighter roast, if you want them to brown up more, increase oil to desired amount
- 1 1/2 tbsp fresh lemon juice
- zest from one lemon, about 1 tsp
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/3 cup dried tart cherries (to be added after roasting)-soaked in warm water and drained
- Fresh parsley for garnish
Instructions:
- Preheat oven to 400.
- Cut sprouts in half, place in large bowl
- Mix 1 tbsp of lemon juice (reserve 1/2 tbsp for after roasting), zest, oil, salt, and pepper together, and add to sprouts. Mix well.
- Spread cut side down on a stone cookie sheet, or other roasting pan and roast for 12 minutes, or until bottom of sprouts are golden. If leaves are left on their own, place on a separate sheet and roast just until crisp about 5-8 minutes, for a nice, healthy chip.
- To serve: season with additional pepper and/or extra lemon juice if desired. Add in tart cherries and sprinkle with fresh parsley. Best served right away, but also good the next day or 2 on salads or as a snack.
Nutritional Benefits:
- Low in fat: no saturated fat
- Anti-inflammatory and full of antioxidants
- No added sugars
- High in fiber: helps to regulate digestive system, maintain blood sugar, and
- Brussels sprouts: help to detoxify the body with its high amounts of antioxidants, great source of fiber which helps to reduce cholesterol, improve digestive function, prevents all types of cancer, has omega-3 fatty acids to help support heart health
- Vitamin K-in 1 cup there’s 242% of daily needs
- Vitamin C-in 1 cup of Brussels sprouts there’s 129% daily needs; great for immune function, antioxidant, and anti-inflammatory
- Folate-23% of daily needs in 1 cup serving of Brussels sprouts; great for brain development
- Tart Cherries: help reduce inflammation and are great for those suffering from inflammatory diseases like arthritis and gout.
- 1-1½ # of trimmed, cleaned, and cut in half Brussels sprouts
- 1-2 tbsp grapeseed oil (can use olive oil, but grapeseed oil has a higher smoke temp and doesn't denature at the higher temps), we used 1 tbsp for a lighter roast, if you want them to brown up more, increase oil to desired amount
- 1½ tbsp fresh lemon juice
- zest from one lemon, about 1 tsp
- ½ tsp salt
- ¼ tsp pepper
- ⅓ cup dried tart cherries (to be added after roasting) soaked in warm water and drained
- Fresh parsley for garnish
- Preheat oven to 400.
- Cut sprouts in half, place in large bowl
- Mix 1 tbsp of lemon juice (reserve ½ tbsp for after roasting), zest, oil, salt, and pepper together, and add to sprouts. Mix well.
- Spread cut side down on a stone cookie sheet, or other roasting pan and roast for 12 minutes, or until bottom of sprouts are golden. If leaves are left on their own, place on a separate sheet and roast just until crisp about 5- 8 minutes, for a nice, healthy chip.
- To serve:
- season with additional pepper and/or extra lemon juice if desired. Add in tart cherries and sprinkle with fresh parsley. Best served right away, but also good the next day or 2 on salads or as a snack.
