Char-grilled Brussels Sprouts

This winter, Char-grilled Brussels Sprouts have become a favourite in our household. So much so my kids ask me to buy them every time I’m grocery shopping. As much as they eat most vegetables – they would rarely actually request them for dinner!

My husband and I both reminisce how much we hated Brussels Sprouts as kids. So why do my kids absolutely love them? We were eating out on holiday one year and I took a punt and ordered a side serve of this much-maligned vegetable; I just like the way it read on the menu (char-grilled, mustard, lemon, flavours we all like).

The rest they say is history and here, I share my kids favourite vegetable (which we now have to count onto plates to make sure everyone has an equal amount).

Heath benefits

Brussels Sprouts are from the Brassica family of vegetables – the same family as the cruciferous vegetable broccoli, kale and cabbage. They are a great source of protein, dietary fibre, vitamins and minerals. Cruciferous vegetables contain cancer-fighting antioxidants called glucosinolates, but Brussels sprouts top them all when it comes to the total content. Brussels sprouts provide essential nutrient support for the body’s detox, antioxidant and anti-inflammatory pathways, all of which are important for fighting cancer. In Traditional Chinese Medicine, they are prescribed to help with digestion.

By serving with a fat (like olive oil), it assists the absorption of the fat soluble vitamins.

Char-grilled Brussels Sprouts

Prep 10 minutes

Cook 5 minutes

Total 15 minutes

Serves: 4 sides

5 from 1 vote

Don't write the humble brussels sprout off - chargrilled and tossed in a delicious dressing, this very nourishing vegetable is de-licious!

Ingredients

• 12-15 brussels sprouts
• 1 tsp dijon mustard
• 3 tbsp lemon-infused olive oil (I like Cobram Estate brand from all supermarkets)
• 2 tsp red wine vinegar
• Sea salt and freshly ground black pepper - to taste

Method

• Prepare you Brussels Sprouts by trimming the stalks and stripping the outer leaves. Cut lengthways in half.
• Heat the chargrill on your BBQ to high. Cook the sprouts very quickly, just until the outer leaves are blackening.
• In a small bowl mix the mustard, lemon infused olive oil and vinegar. Toss through the Brussels Sprouts to coat and serve immediately.

Tip

• The best ways to cook them - first and foremost - QUICKLY. Overcooking them results in the releases of the stinky (though very healthy) glucosinolates which has most likely turned you off this vegetables in the past. Other ways I like to cook them include:
• BBQ'd
• Stir-fried
• Roasted
• Steamed
• Other flavours that work well with Brussels Sprouts
• Toss through with crispy bacon
• Mix with caramelised onion and balsamic vinegar
• Nice with grated parmesan or another strong flavoured cheese

Variations

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

 

Is this a vegetable you like, or not?  How else do you like your sprouts or if you try this and would like to let me know how it was received, post your comment below?

 

Course: Side Dish

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