Brussels sprouts paired with ginger and kimchi is an Asian-inspired palate pleaser
Pity the poor brussels sprout, which often lands high on those lists of most hated vegetables. Why? Well sulfur compounds create a bitter taste that can be unpleasant, particularly if this vegetable is overcooked.
The good news is that brussels sprouts pack a nutritional punch, and when they're properly prepared and seasoned, they're delicious.
Brussels sprouts are a cruciferous vegetable and part of a family that includes broccoli, cauliflower, cabbage, kale and collard greens. Glucosinolate, the sulfur-containing phytochemical that causes the bitter taste, helps fight cancer.
If you’re ready to welcome brussels sprouts into your kitchen, try today’s healthful dish, which has some Asian flair and calls for kimchi. If you're not familiar with kimchi, just think of it as sauerkraut's spicy Korean cousin. It's made with fermented vegetables, especially cabbage, and it was created to preserve vegetables when refrigeration was not available. You can make it yourself or buy it from the grocery store.
Today we know that kimchi is a probiotic food. Probiotic foods, like yogurt and other fermented products, contain live microorganisms that may benefit our health.
Much research has been done on probiotics, and we're still learning about them. Probiotics have shown promise for a variety of health purposes, including prevention of antibiotic-associated diarrhea (including diarrhea caused by Clostridium difficile), treatment of periodontal disease and treatment of ulcerative colitis.
For today’s recipe, we roasted brussels sprouts with ginger and shallots. No shallots handy? Just use onions. When the roasting is finished, toss with rice wine vinegar, honey and kimchi. This easy oven-roasted dish will warm you from the inside and change your mind about brussels sprouts.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health System. For more recipes and health information, visit henryford.com/blog and for questions about today’s recipe email HenryFordLiveWell@hfhs.org.
Ginger Roasted Brussel Sprouts with Kimchi
Serves: 6 / Prep time: 20 minutes / Total time: 45 minutes
1 ½ pounds Brussel sprouts, trimmed and halved if large
2 shallots, thinly sliced
2 ½ teaspoon ginger, chopped
½ teaspoon black pepper
3 tablespoon canola oil
1 cup drained kimchi cabbage, chopped
2 teaspoons honey
1 tablespoon rice wine vinegar
⅛ teaspoon red pepper flakes, optional
¼ cup chopped fresh mint leaves
Move the oven rack to upper position and place a foil-lined baking sheet on the rack. Preheat the oven to 400 degrees.
While the baking sheet is in the oven, prepare vegetables.
In a large bowl, toss brussel sprouts, shallots andginger with oil and pepper. Carefully, remove the baking sheet from oven and add brussels sprout mixture, distributing evenly.
Return pan to oven and roast until sprouts are tender and brown, about 20 minutes, stirring sprouts halfway through. Combine kimchi, honey, vinegar, and red pepper flakes in a large bowl. When brussel sprouts are roasted, add to the mixture in the bowl and toss to combine. Top with chopped mint leaves and serve.
From Henry Ford LiveWell.
137 calories (46% from fat), 7 grams fat (1 gram sat. fat), 16 grams carbohydrates, 5 grams protein, 190 mg sodium, 0 mg cholesterol, 56 mg calcium, 5 grams fiber. Food exchanges: ½ starch, 2 vegetable, 2 fat.
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