Maple-Glazed Brussels Sprouts Prepared 3 Ways…Healthy & Addictive

I’m convinced that crispy delicious Brussels sprouts are truly addictive. After a morning of tennis, my tennis buddies and I often go out for lunch to a local restaurant in my neighborhood. Although the restaurant is non-vegan and has a huge menu, the most popular dish we order for the table is roasted Brussels sprouts. We devour them and fight for each one as if we hadn’t eaten in decades. I can’t help but think that Brussels sprouts are the new french fries! It’s impossible to eat just one or allow even one sprout to remain on the plate.

Brussels sprouts are so healthy too! They offer protection from Vitamin A deficiency, bone loss, iron-deficiency anemia, and it’s believed that their consumption protects from cardiovascular diseases and cancers of the colon and prostrate. Brussels sprouts are a great source of Vitamins C, K and A, folate, and are very high in fiber. They are also a rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorous.

As a side note, my tennis team came in First Place this season in the Interclub Womens’ Tennis League 2014 of Long Island, so maybe eating all of those Brussels sprouts worked wonders for us!

I’ve been following Dr. Caldwell Esselstyn, Jr. on social media, and he recently suggested steamed vegetables over a baked potato as a simple meal. This sounded like a good idea. However, since I’ve been obsessed with Brussels sprouts lately, maple-glazed Brussels sprouts over a baked potato sounded even better than steamed vegetables…

Since Dr. Esselstyn promotes a no-oil vegan diet, I decided to consult Chef AJ’s wonderful book Unprocessed to find a good no-oil maple-glazed Brussels sprouts recipe to have with my baked potato. I got lucky and found exactly what I was looking for. FYI, I also love Chloe Coscarelli’s recipe for maple-roasted Brussels sprouts with toasted hazelnuts from her cookbook Chloe’s Kitchen. Please note that Chloe’s recipe does contain oil. I will post both recipes here, along with my own simple lazy version which may make your roasting pan very hard to clean. Don’t say I didn’t warn you!

MAPLE GLAZED BRUSSELS SPROUTS (NO-OIL)

by Chef AJ from Unprocessed

Serves 6

Ingredients:

1 and 1/2 pound Brussels sprouts

1/4 cup finely minced shallot

1/4 cup maple syrup

1 Tablespoon Dijon mustard

1 Tablespoon low sodium tamari

1 Tablespoon arrowroot powder

Finely diced red bell pepper (optional)

Chopped candied walnuts or spiced pecans (optional)

Directions:

Cut off stems from Brussels sprouts and then cut in half. Cook for 2 minutes in boiling water. Drain and rinse in cold water. (This step can be done in advance.)

In a heavy non-stick sauce pan, sauté shallots in vegetable broth or water for 2-3 minutes. Add Brussels sprouts and sauté for 4 minutes longer.

Whisk together maple syrup, tamari, Dijon mustard and arrowroot. Pour over vegetables and cook 2 minutes longer until sauce is thickened.

Garnish with red bell pepper or nuts, if desired.

*Chef’s note: If you don’t want to use maple syrup, use date syrup and add 1/4 to 1/2 teaspoon of maple extract.

 

MAPLE-ROASTED BRUSSELS SPROUTS WITH TOASTED HAZELNUTS

by Chloe Coscarelli from Chloe’s Kitchen

Serves 6

Ingredients:

1 and 1/2 pounds Brussels sprouts

1/4 cup olive oil

3/4 teaspoon sea salt

1/4 teaspoon black pepper

2 tablespoons maple syrup

1/2 cup coarsely chopped hazelnuts, toasted

Directions:

Pre-heat the oven to 375 degrees.

To prepare Brussels sprouts, remove any yellow or brown outer leaves, cut off the stems, and cut in half.

In a large bowl, toss the Brussels sprouts, oil, salt, and pepper together. Once all of the Brussels sprouts are coated in oil, arrange them in a 9 x 13-inch pan.

Roast for 15 minutes. Stir Brussels sprouts around with a spatula or large spoon to even out the browning; continue to roast for another 30 minutes. Stir the Brussels sprouts again, and drizzle maple syrup over the top. Roast the Brussels sprouts for about 15 minutes more, or until they are fork tender (about 45 minutes total roasting time).

Toss the roasted Brussels sprouts with the hazelnuts and serve.

*Chef’s note: Brussels sprouts can be roasted a day in advance and kept refrigerated. Reheat before serving by roasting at 375 degrees until heated through.

 

DEBBY’S SUPER-EASY “HARD-TO-CLEAN PAN” MAPLE-ROASTED BRUSSELS SPROUTS (NO-OIL)

by Debby Sunshine

Serves 3

Ingredients:

3/4 pound of Brussels sprouts

1/4 cup maple syrup

1 Tablespoon Dijon mustard

1 Tablespoon tamari

Directions:

Pre-heat oven to 375 degrees.

Remove yellow or brown outer leaves from Brussels sprouts, cut off the stems, and cut in half.

Combine maple syrup, Dijon mustard, and tamari in a bowl. Add Brussels sprouts into the mixture and stir everything together until Brussels sprouts are coated.

Place Brussels sprouts into a baking pan and pour any of the remaining sauce mixture over them.

Cover the pan tightly with aluminum foil.

Roast for about 45 minutes, stirring once midway during the roasting time.

Enjoy, but beware that the mixture really sticks to the pan. Hard to clean. But I do it!

 

RELATED POSTS:

Tweaking My Vegan Diet The Esselstyn Way

Chef AJ’s “Hail To The Kale” Salad

Savory Vegan Lasagna by Chef AJ

“No-Oil” Vegan Cooking & Gingered Collard Greens Recipe

10 Simple Recipes For “No-Oil” Vegan Salad Dressings

11 Simple Recipes For Delicious “No-Oil” Vegan Meals

Ann Esselstyn’s Safe Food List…No-Oil Vegan

 

Love,

Debby

xoxo