Honey Sriracha Brussels Sprouts - Chef Abbie Gellman MS, RD, CDN

Honey Sriracha Brussels Sprouts

Chef Abbie Gellman RD

Brussels Sprouts, with their mini cabbage looks and delicious taste, get even better when turned into my Honey Sriracha Brussels Sprouts.  This recipe gives a spicy, flavor-bursting kick to one of my favorite vegetables.  These Honey Sriracha Brussels Sprouts make a great side with grains, beans and animal proteins.

Brussels Sprouts Origin

Brussels sprouts are believed to originate in Brussels, Belgium where they were first found to be grown in the 16th century.1  The vegetable is suited to growing in cooler, temperate climates.  According to worldstopexports.com the largest exporters are the Netherlands, Mexico and the U.S. Most Brussels sprouts in the U.S. are grown in California.

Brussels sprouts are from the plant genus, Brassicaceae, the same family as cabbage, broccoli, cauliflower, and kale.  The plant family is Cruciferae, so you will commonly hear Brussels sprouts referred to as brassicas or cruciferous vegetables.  It is believed that Brussels were bred by plant scientist from a variety of wild cabbage.  Brussels have a hard, woody stem that can grow up to 3 feet tall.  Along the stem, sprouts form and grow into tight balls over about a 90 day period into what we know and love as green orbs of goodness.

Growing Popularity

According to the Produce Market Guide Brussels sprouts sales increased 13% in 2018 and their popularity is expected to continue to grow.2  The acres of Brussels grown in the U.S. has increased from about 2,500 to 10,000 acres in just a few years.   The popularity of Brussels sprouts, according to NPR is in large part thanks to Dutch food scientist.3

Brussels sprouts were an unfortunate addition to the dinner table, bitter and unpalatable up until the 1990s.  The common cooking technique of boiling exacerbated the stinky, pungent taste of the Brussels.  The bitter taste comes from a chemical compound in the vegetable called glucosinolates.  This led teams of Dutch plant scientist to grow varieties of Brussels with less glucosinolates making them less bitter, and more mild.

After years of research, new varieties emerged and restaurants, especially in the U.S. began featuring these more mild Brussels.  New culinary techniques for preparing them also emerged and has led me to falling in love with roasted not boiled Honey Sriracha Brussels Sprouts.

Brussels Sprouts Nutrition

Brussels Sprouts, along with other cruciferous vegetables like kale and broccoli offer a nutrient dense profile with the potential for fighting inflammation.  A cup of Brussels sprouts has 38 calories, 3 grams of fiber, 3 grams of protein and is fat free.4 They are also rich in vitamin C, vitamin K, and folate.1

When you eat my Honey Sriracha Brussels Sprouts you’ll also get Vitamin C, which is an antioxidant and it plays an important role in immune function.  Vitamin C is also required for the biosynthesis of collagen and certain neurotransmitters.

Brussels sprouts like other green leafy vegetables are rich in vitamin K, which is needed for blood clotting, bone metabolism and regulating blood calcium levels.  Vitamin K may play a role in preventing osteoporosis and coronary heart disease.5

Another nutrient they are rich in is folate, a B-vitamin that is needed to make new red blood cells and white blood cells.  Folate is especially important during periods of rapid growth like pregnancy, infancy and adolescence.6  Brussel sprouts are also rich in phytochemicals that act as antioxidants and have anti-inflammatory properties.7

Picking Good Ones

When selecting Brussels sprouts to make my Honey Sriracha Brussels Sprouts look for sprouts that have tightly compact leaves and a bright green color.  Leaves that are yellow and wilting is a sign of older, soft sprouts that are not as ideal for my Honey Sriracha Brussels Sprouts.  Brussels should be stored in the refrigerator, and depending on freshness can last for 1 to 3 weeks.

Let’s Get Cooking!

Prepping my Honey Sriracha Brussels Sprouts will take only minutes! Make sure to use my  recipe for Honey Sriracha SauceTo prep the Brussels, rinse them under cold water to remove dirt and debris.  Then, trim off the fibrous bottom stems and slice the Brussels in half.

My Honey Sriracha Brussels Sprouts recipe uses 2 pounds of Brussels and one batch of Honey Sriracha Sauce, which is about 1 cup of sauce.  If only making 1 pound of Brussels use about a ½ cup of sauce, and as always adjust to your preferences! Which means extra spicy for me! Please make sure to put tin foil or parchment paper down first, otherwise the honey will stick to the sheet and be challenging to clean.  Enjoy!

Similar Pages

Looking for more vegetable dishes? Try my Simple Roasted Vegetables, Cauliflower Potato Mash, or Greek Yogurt Potato Salad.

References

  1. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Brussels Sprouts. The Nutrition Source. Published November 21, 2016. Accessed May 9, 2020. https://www.hsph.harvard.edu/nutritionsource/food-features/brussels-sprouts/
  2. Brussels Sprouts | Produce Market Guide. Accessed May 9, 2020. https://www.producemarketguide.com/produce/brussels-sprouts
  3. From Culinary Dud To Stud: How Dutch Plant Breeders Built Our Brussels Sprouts Boom. NPR.org. Accessed May 9, 2020. https://www.npr.org/sections/thesalt/2019/10/30/773457637/from-culinary-dud-to-stud-how-dutch-plant-breeders-built-our-brussels-sprouts-bo
  4. Brussels Sprouts. SNAP Education Connection. Accessed May 9, 2020. https://snaped.fns.usda.gov/seasonal-produce-guide/brussels-sprouts
  5. Office of Dietary Supplements – Vitamin K. Accessed May 9, 2020.
  6. Office of Dietary Supplements – Folate. Accessed May 9, 2020. http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
  7. Islam MdA, Alam F, Solayman Md, Khalil MdI, Kamal MA, Gan SH. Dietary Phytochemicals: Natural Swords Combating Inflammation and Oxidation-Mediated Degenerative Diseases. Oxid Med Cell Longev. 2016;2016. doi:10.1155/2016/5137431

honey sriracha brussels sprouts

Honey sriracha brussels sprouts

0 from 0 votes
Print Pin Rate
Course: Side Dish
Keyword: brussels sprouts, holiday side dish, hot sauce, sriracha, vegan
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 2 pounds brussels sprouts trimmed and halved
  • 1 batch of the Honey Sriracha Sauce recipe

Instructions

  • Pre-heat oven to 400 degrees F. Line baking sheet with foil or parchment paper
  • In a bowl, add all ingredients and mix together well. Spread out on baking sheet in a single layer.
  • Roast for 30 minutes, mixing one halfway through cooking.

Video

Leave a Reply

Your email address will not be published. Required fields are marked *






Design-reference-for-Alexa-Ad