Brussels sprouts. You love ‘em or you hate ‘em. Or, as I like to say, you love ‘em or you don’t know how to cook them.
Why do people hate Brussels sprouts so much? In my highly unscientific sampling, people hate Brussels sprouts because they stink. Literally.
These miniature cabbages are a member of the brassica family of vegetables, also called cruciferous vegetables. Cabbage is their over-sized cousin in the same family, along with broccoli, cauliflower, bok choy, kale, turnips, rutabagas, kohlrabi and some lesser knowns such as mustard greens.
All of these share the same tendency to go stinky when you cook them, especially if you boil them, which is what many of our moms used to do (sorry Mom!).
The Science behind the Stink
The stink comes from sulfur-containing compounds in the brassicas called glucosinolates. You might not smell it in the raw vegetable, but when these compounds come into contact with air, water, or heat, the compounds are broken down and some sulfur is released. That’s the bad smell and the bad news.
The good news is that by controlling the heat, the smell is minimized. More importantly, the other breakdown products of glucosinolates, called isothyocianates, are important compounds that have been studied for their health benefits. Isothyocianates are potent anti-inflammatory compounds, which reduce cellular inflammation that contributes to metabolic disease. Studies have also shown that they have a role in inhibiting the growth of cancer cells.
Any of the cruciferous vegetables listed above have similar nutrients, so consume them regularly and often! Have you seen broccoli sprouts in the produce section and wondered why these are all of a sudden a thing? It’s because they contain high-levels of sulphoraphane, an example of an isothiocyanate that has been studied for its cancer-protective role.
Other 'Superfood' Benefits
In addition to the stinky but beneficial phytochemicals, Brussels sprouts contain high levels of nutrients such as vitamin C - which helps absorb the iron they contain; vitamin K - for blood clotting and bone health; folate - for healthy nerve transmission; and fiber - which feeds your gut and keeps you regular. There also small quantities of magnesium, potassium, vitamin B6 and more!
Tricks to Making Brussels Tasty
You probably already have your favorite crucifers, but if they don’t include Brussels sprouts, give this recipe a try. It's (very lightly) adapted from Ina Garten's first The Barefoot Contessa Cookbook. I love Ina as a source for simple, tasty recipes especially when they contain healthy ingredients.
The pancetta and balsamic glaze make these fancy, but if you don’t happen to have those on hand, or want to make it vegan, simply omit and sprinkle with your favorite blended salt. Keeping it simple with salt and pepper also works.
The important thing is roasting at high heat to create mouth-sized morsels with crispy outsides and a tender interior, which also (thankfully!) keeps the smell down. Roasting too long will increase the stink-factor and tip the balance to dried out or mushy, so check them a couple minutes before the end of the cooking time. The fresher they are the faster they will cook.
It's also important to trim the Brussels sprouts properly. First, remove any outside leaves that are discolored. Next, cut off the remnant of the stem at the bottom and then slice in half lengthwise. If the sprouts are large, slice them in half again cross-wise. If yours are different sizes, as mine were, slice the smaller ones in half and the larger ones in fourths so the pieces are approximately the same size. This helps them cook evenly.
If some of the fresher, inside leaves fall off while trimming, keep those and add them to the roasting pan for extra crunch.
I like to start with the pancetta or bacon in the pan while the oven is preheating, and then toss my sprouts in the rendered fat when I add them. It adds some flavor, but if you want to omit the pancetta, I promise your sprouts will still be delicious!
For personalized help figuring out which vegetables your body needs and how to prepare them – sign up to Work With Me!
Roasted Brussels Sprouts with Pancetta and Balsamic Glaze
Ingredients
1 pound Brussels sprouts
2 oz diced pancetta or bacon (optional, preferably uncured)
3 tablespoons olive oil
balsamic glaze* (optional)
salt and pepper
Instructions
Preheat oven to 375 degrees. If you have a convection setting, use it and decrease the time by 5 minutes or so.
While the oven is heating, add the pancetta or bacon (if using) to a 9x13 roasting pan and pop it in the oven.
Prepare the Brussels sprouts by removing and discarding the stem end and slicing into halves or quarters until all the pieces are approximately the same size. Discard any discolored outside leaves, but keep any bright green ones that fall off.
Toss the trimmed sprouts and leaves with the olive oil.
When the oven has come to temperature, add Brussels sprouts to pan and toss in the rendered pancetta fat.
Roast until crisp on the outside and tender on the inside, stirring halfway through the cooking time. Total time will vary based on the freshness of the sprouts and the size of your oven, but will be approximately 15 minutes. Do a taste test towards the end so you don't overshoot it.
Season with salt and freshly ground pepper to taste.
Move to serving bowl and drizzle with the balsamic glaze.
*Balsamic glaze is a concentrated version of balsamic vinegar which has a syrupy quality. It can be found in the oil and vinegar section of most grocery stores. You can even make your own by simmering balsamic vinegar until it reduces in volume and thickens.
Variations
Omit the pancetta or bacon and add another 1-2 teaspoons olive oil.
Toss in a seasoned salt mix instead of salt and pepper. My friend Kat turned me on to using McCormick's Montreal Steak, which really should be called Montreal Steak and Brussels Sprouts!