Brussels Sprouts: From Flop to Favorite
By Meredith McGrath RD LDN, Corporate Dietician Redner’s Markets
“Wellness isn’t only about the food you eat or the weight on the scale. It’s about joy & happiness.” – Meredith McGrath
Remember the old days when Brussels sprouts were boiled whole, left unseasoned and scooped onto your plate like tiny, mushy cabbages? Our childhoods were plagued by these bitter bombs accompanied with the repeated phrase, “Eat your veggies!” This once hated vegetable is now considered trendy, thanks to new ways of cooking and presenting it. Oven roasted seems to be the method of choice, simply tossing Brussels sprouts with olive oil, salt and pepper, or incorporating additional flavors and ingredients such as lemon or bacon. Once roasted, the layers of flavor continue with drizzles of balsamic vinegar or sprinkles of Parmesan cheese. Their versatility is the most exceptional part of the Brussels sprouts craze. No longer relegated to “side dish,” Brussels can be found shredded and crisped as a garnish or as the starring ingredient in a burrito. Their familiar, hearty crunch is a welcome addition to any meal. With multiple ways to prepare Brussels that make them crave-worthy, it is easy to obtain all of the health benefits they provide. High in vitamin K, calcium and fiber, and rich in antioxidants, Brussels sprouts are known to help maintain healthy blood sugar levels and may even help protect against cancer. They also contain omega-3s and reduce inflammation. Whether air fried to crispy chips, sautéed with shallots, or shaved raw for a salad, Brussels sprouts are having a moment, and we cannot get enough!
Brussels sprouts were once a scorned vegetable but are now prized for their nutritious profile and ability to showcase a variety of creative flavor combinations. Embrace this versatile vegetable and eat better Brussels with simple additions like seasonings, sauces and garnishes. Start with our recipes – one featuring sweet cranberries and the other offering a kick of heat!
Skinny Sprouts with Dried Cranberries & Hazelnuts
Prep: 20 minutes Roast: 20 minutes • Serves: 8
- 2 pounds Brussels sprouts, trimmed and cut in half
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt
- 1 package (2.25 ounces) chopped hazelnuts (about ½ cup)
- ½ cup sweetened dried cranberries
- Position 2 oven racks to upper and lower positions; preheat oven to 450°F. Heat large covered saucepot of water to boiling over high heat. Add sprouts and return to boiling; cook 3 minutes. Drain well.
- In large bowl, whisk together oil and salt; add sprouts and toss until well coated. Transfer sprouts to 2 rimmed baking pans in single layer. Roast 15 to 17 minutes or until sprouts are golden brown on bottom, rotating pans between upper and lower racks halfway through baking; remove from oven.
- Evenly sprinkle sprouts with hazelnuts and cranberries; stir to combine. Roast 5 to 7 minutes longer or until sprouts are evenly browned and crisp, and nuts are golden brown. Serve immediately.
Approximate nutritional values per serving: 151 Calories, 8g Fat (1g Saturated), 0mg Cholesterol, 319mg Sodium, 18g Carbohydrates, 6g Fiber, 5g Protein Chef Tip Sprouts can be prepared as directed in step 1, covered and refrigerated up to 2 days in advance. Let sprouts stand at room temperature 30 minutes before preheating oven and continuing with step 2.
Redner’s Warehouse Markets
On March 1, 1970, Earl and Mary Redner placed their savings and faith into Earl’s dream to open a grocery store, and run it his way. Forty-five years and 53 stores later, Earl’s purchase of two failing stores has blossomed into the fulfillment of his dream to operate a successful family, employee, and locally-owned company throughout Eastern Pennsylvania, Maryland and Delaware.
Redner’s prides itself on being an adaptable and flexible company, able to accommodate to industry changes. Redner’s was the first supermarket in Pennsylvania to have scanners, the first to have a recycling program, one of the first to have in store pharmacies, salad bars, and the first employee-owned supermarket in the United States. Redner’s is committed to supporting the local community in which each Warehouse Market and Quick Shoppe is located, through a variety of supportive partnerships, community outreach, and enrichment programs. Through their HealthCents program, featuring dietician Meredith McGrath, RD LDN, Redner’s is dedicated to improving the well-being of their customers. This program offers consumers practical nutrition and lifestyle advice for incorporating a wide variety of foods in a healthful diet and lifestyle, and making healthy choices that are affordable and easy to apply to everyday life. We are honored and proud to call Redner’s a loyal community supporter and sponsor of Guts and Glory since our inception. Look for them every year at Guts and Glory Digestive and Wellness Expo, and learn how you can make healthier nutritional choices!