Of fall's vegetable fare, Brussels sprouts win the fewest popularity contests. After all, how many of us have childhood memories of eating greenish-grey, foul-smelling sprouts that had been boiled to death?
But there's a reason our mothers pushed Brussels sprouts on us: they happen to be one of nature's top super-foods. Not only are they packed with fibre, beta-carotene, vitamin C and phytochemicals that may protect us against cancer, they're also a good source of vitamin K, potassium and folic acid.
Roasting, microwaving or sauteing sprouts, until just tender, make these veggies more appealing; these cooking methods keep their pungent sulfuring-containing compound, glucosinolate sinigrin, at bay.
Nothing makes Brussels sprouts more enticing than a toss of toasted nuts, a sprinkle of grated cheese or a bit of crispy bacon. I'm not a big fan of bacon for breakfast, but I occasionally add small amounts to soups, stews and salads.
For easy use, section a newly purchased package of bacon by stacking two to three slices on top of each other, rolling them tightly and then covering well with plastic wrap. Place in a durable ziplock bag and freeze for as long as four months. Defrost in the microwave when needed.
On a cool fall evening, make warm Brussels sprout kale salad the centre of your meal. The kale bolsters the nutritional content of this dish even more by providing vitamin C, beta-carotene, calcium and potassium. Just add a high-fibre grain, a glass of red wine and fruit for dessert, and you have a ridiculously healthy meal in front of you.
Warm Brussels Sprout Kale Salad*
serves 4
What You Need:
2 tablespoons fresh lemon juice (1 large lemon)
2 tablespoon olive oil, divided in half
1 teaspoon Dijon mustard
1 small garlic clove, finely minced
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 tablespoons slivered almonds
2 strips bacon
3/4 pound Brussels sprouts, stem bud and outer leaves trimmed then thinly sliced
1/2 pound green curly kale, leaves removed from stems and thinly sliced
2 tablespoons water salt and pepper to taste
1/4 cup grated Pecorino or Parmigiano Reggiano (optional)
What to Do:
Combine the first six ingredients to create a lemon vinaigrette and set aside. This step can be done ahead of time to allow the flavours to intensify. In a large non-stick skillet, toast almonds over lowmedium heat until they begin to turn golden brown. Remove from pan and set aside.
Using the same skillet, fry bacon until crispy over medium heat. Transfer bacon pieces to a dish lined with paper towel to drain excess fat. When cooled, crumble into small pieces. Add one tablespoon of olive oil to remaining bacon fat in skillet and saute Brussels sprouts for about a minute. Don't adjust heat unless sprouts are beginning to burn. Add kale leaves and water. Continue to saute for another minute. Brussels sprouts and kale should be a vibrant green colour.
Remove from heat and add lemon vinaigrette, toasted almonds and bacon. Adjust seasoning if necessary and, if using, sprinkle with cheese before serving. (*Adapted from a recipe by Susan Spungen for the November 2011 edition of Bon Appetit magazine.)
Linda Watts is a registered dietitian. Send questions to wattslin@ gmail.com and visit her food and nutrition blog at lindawatts.blogspot.com.
