Brussels Sprouts: To eat or not to eat? That is the question!

Written By Julie Paiva, CHHC


Have you ever asked someone if they like Brussels sprouts?  If you have, you will know that you always get a quick and clear yes or no answer.  Brussels sprouts don’t seem to be a vegetable that people kind of like or don’t.  They tend to be ones that people either love or hate.  If you are a Brussels sprouts lover, then you will reap in the many benefits of this small, cabbage-like vegetable.  If you haven’t been a fan in the past, perhaps learning about Brussels sprouts might get you to take a second look because they’re surprisingly packed with vital nutrition.


Brussels Sprouts are packed with nutrition


Brussels sprouts provide antioxidants, meet your daily requirement for vitamin C and vitamin K, while also providing plenty of fiber, folate, potassium, B vitamins, manganese and loads of other nutrients.  They also have a surprisingly high amount of protein for a vegetable, similar to their other leafy greens and cruciferous vegetable family members.


Brussels Sprouts are simple to prepare


It’s no wonder that Brussels sprouts get a bad rap. Many traditional preparations result in a dish with an undesirable texture and flavor. But when done correctly, they can absolutely surprise you! Roasting, by far, creates that perfect blend of crunch and tenderness as well as an unexpected yumminess. If you are historically not a fan of this tiny cabbage like veggie and haven’t tried roasting them yet, follow this simple recipe to see if it does the trick for you!

Roasted Brussels Sprouts


Brussels Sprouts can be jazzed up


If you still are on the fence after roasting, you may want to take things up another notch and add a little zing. Try out this tasty healthy take on a classic recipe replacing chicken with Brussels sprouts.


Buffalo Brussels Sprouts by Maria Marlowe
Brussels Sprouts
  • ½ cup coconut milk, or non-dairy milk of choice
  • ½ cup sprouted chickpea flour
  • 1 pound (16 oz) Brussels sprouts, small to medium sized
Buffalo Sauce
  • 2 ¾ tsp. avocado oil or ghee
  • 3 Tbsp. hot sauce
  • ½ tsp. coconut aminos
  • ½ tsp. apple cider vinegar
  • ¼ tsp. garlic powder
Cashew-Dill Dipping Sauce
  • ½ cup raw cashews, soaked in filtered water at least 1 hour
  • 2 Tbsp. cup extra-virgin olive oil
  • 1 Tbsp. lemon juice
  • 1 tsp. apple cider vinegar
  • ½ tsp. dried dill
  • ¼ tsp. pink salt, or more to taste
  1. Set the oven to 425 degrees Fahrenheit.
  2. Make the Brussels sprouts: Combine the coconut milk and chickpea flour in a medium sized bowl. Set aside to thicken up while you prepare the Brussels sprouts. Remove the stem end and any loose outer leaves, then slice in half.
  3. Once all Brussels sprouts are cut, line a baking sheet with parchment paper. Dip each Brussels sprout in the batter to thoroughly coat, then place on the parchment paper, cut side up. Repeat until you’re done, leaving a little space in between each sprout, so they don’t stick. Cook for 22 minutes. (Add 1-2 minutes if using very large sprouts).
  4. Meanwhile, make the buffalo sauce: If using avocado oil, simply add all ingredients to a bowl and whisk together with a fork until well combined. If using ghee, in a small saucepan over medium heat, heat the ghee until it melts, then stir in the rest of the ingredients and cook on low heat for 2-3 minutes. Set aside.
  5. Make the cashew dipping sauce: Combine all ingredients in a bullet blender and blend until a uniformly thick and creamy consistency forms. You can thin it out, if desired, with a little extra water or oil, 1 teaspoon at a time.
  6. When the Brussels are out of the oven, use a spatula to release them from the paper, and push them all towards middle of the pan. Pour the buffalo sauce over them, then use two spoons to mix well and make sure they are evenly coated. Then, lay them out flat again (it doesn’t matter if they are touching at this point). Return to the oven for 7-8 minutes.
  7. Serve the sprouts with the cashew dill dipping sauce


If you haven’t been on the positive side of the Brussels sprouts vote before, perhaps this recipe might convince you to give this nutrient packed veggie another chance.


Julie Paiva
Julie Paiva
Julie is a nutritional counselor with a degree in Holistic Health Coaching from the Institute of Integrative Nutrition. She also has a Bachelor’s Degree from Central Connecticut State University in Elementary Education and a Master’s Degree in Science from Southern Connecticut State University. She has been giving one-on-one coaching sessions ever since earning her degree in 2013 and is passionate about helping others implement a holistic lifestyle!

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