Brussels sprouts are the ultimate festive food for the Christmas table, especially for those who follow a vegetarian or vegan diet and try to be creative with plant-based ingredients. We always have a place for them in our Christmas table and I can say with certainty that non-vegan friends and family have changed their minds while tasting our recipes.
In addition to being high in fiber and boosting the gut microbiome balance, providing immune support and helping the body fight inflammation, they are also high in vitamin C and vitamin K, even exceeding the recommended daily dosage of both vitamins in a cup portion. They also provide us with folic acid, vitamin A, manganese, a small amount of protein and at the same time they are rich in antioxidants, reducing oxidative stress on cells and the risk of chronic diseases. In fact, according to a study, participants who consumed 2 cups (300g) of Brussels sprouts daily showed less oxidative stress damage to cells by 28%.
However, apart from their nutritional value, which is well known, they are a very special ingredient, which Vassilis and I have tried in many ways, and we want to share them with you. So don’t forget them on your next shopping list and see how you can enjoy them… differently.
Stir-fry with pistachios, pomegranate and molasses
Try combining Brussels sprouts with pistachios to give the dish a crunchy texture, pomegranate for acidity and molasses for sweetness, enhancing the nutritional value of the dish with iron, antioxidants and healthy fats. First you need to boil the Brussels sprouts for a few minutes, so that they’ll be half-cooked and ready for stir-frying. Heat 3 tablespoons of olive oil in a large frying pan and sauté the Brussels sprouts over medium heat, stirring, until golden. Then add the pistacchios until toasted and in the end add the pomegranate. Sprinkle a pinch of salt and finally add the molasses.
Roasted with plant-based cheese
First boil your sprouts for a few minutes in a pot of salted water and then drain them. In a frying pan, sauté some spring onions and add coconut cream, stirring to combine. Then add grated plant-based cheese of your choice and stir until you have a nice sauce. Don’t forget to add salt. Preheat your oven to 180-200 degrees (356 F). Add some breadcrumbs, a little thyme for flavour and hazelnuts to your sauce. Put the sprouts in an ovenproof dish and pour the sauce over them. Sprinkle some more plant-based cheese on top and bake in the centre of the oven for 20-25 minutes or until golden brown. Allow 10 minutes to cool before serving.
Vegan Pad Thai
A recipe with an Asian aroma, rich in probiotics from the soy sauce, which will give an exotic touch to your Christmas. Boil rice noodles in a pot, drain, rinse with cold water and leave them. Boil your sprouts for 8-10 minutes. In a bowl, mix 1 tablespoon of soy sauce or tamari with some lime juice and sugar. Heat some extra virgin olive oil in a large frying pan or wok. Add chopped garlic, spring onion, chilli pepper and brussels sprouts and sauté them for two minutes. Then add the noodles and stir-fry for 1 minute more. Add your sauce and stir and then sprinkle with pepper. Finally add some peanuts and serve with lemon slices.