Recipe Series: Balsamic Parmesan Brussels Sprouts

TWC

Recipe Series: Balsamic Parmesan Brussels Sprouts

June 1, 2023

With toasted pine nuts

INTRO

Brussels sprouts often get bad rap but can be delicious when prepared correctly. My favorite way to eat Brussels sprouts are crispy and accompanied by balsamic and parmesan. For additional crunch and a nutty flavor, I have added toasted pine nuts to this recipe. Avocado oil is used in this recipe as the Brussels sprouts are cooked at a high temperature. This recipe is great to be served as a side at dinner or eaten as a snack.

INGREDIENTS

~ 20 Brussels sprouts

1/8 cup avocado oil

1/8 cup balsamic

1/8 cup parmesan

1/8 cup pine nuts

Salt, pepper, garlic powder, red pepper flakes and dried herbs to taste.

INSTRUCTIONS

Begin by washing the Brussels sprouts.

Then cut off each bottom stem and chop each sprout into quarters. Place the Brussels sprouts into a bowl.

Mix together avocado oil, balsamic, half the parmesan and seasonings. Then drizzle over the Brussels sprouts and combine well. Place the Brussels sprouts into an air fryer (or oven) at 400 degrees Fahrenheit for 10-15 minutes or until crispy.

Place a pan on the stove at low heat. Drizzle a bit of oil and add the pine nuts. Shake the pan regularly for ~ 5 minutes or until golden. Then chop the pine nuts and set aside.

When the Brussels sprouts are crispy, place back into a bowl and top with the remaining parmesan. Finally, add the pine nuts and serve.

HEALTH BENEFITS

Brussels sprouts contain glucosinolates, a phytochemical with sulfur shown to protect against cancer. They are also a source of carotenoids, vitamin C and K, folate and fiber.

Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.

Balsamic vinegar is a type of vinegar shown to reduce spikes in glucose levels.

High quality parmesan is a great source of calcium and protein.

Pine nuts are high in the antioxidant vitamin E, which aids in skin health. Pine nuts also contain omega-3 fatty acids which promote brain health.