Brussels Sprouts Dish

Here’s the thing about Brussels Sprouts – they’re highly underrated. I get it, veggies that satisfy everyone in the family are not easy to come by. For a long time broccoli was the beginning and end of my boys’ veggie adventure. That is, until this Maple Balsamic Brussels Sprout Recipe came along. Now, Brussels Sprouts are on heavy rotation at our house.

There are many people who shy away from Brussels Sprouts. I’d argue it’s because they’ve never tasted these Maple Balsamic Brussels Sprouts. And there’s a delicious secret as to why they’re so good. 

The most common way to prepare Brussels Sprouts is to roast them. I’ve tried 100% roasting with less than appealing results. The secret is to pan fry them in a cast iron skillet first and then transfer them to the oven to roast. Perfection.

“Every time you eat or drink you are either feeding disease or fighting it.”

—Heather Morgan

Brussels Sprouts are relatives of broccoli, cauliflower, collard greens and kale. When cooked properly, they taste sweet. If overcooked, they turn bitter. Research shows Brussels Sprouts may help prevent damage to your DNA that raises your chances of getting cancer. They may also stop new blood vessels from growing inside tumors. They’re great aids for blood pressure, cholesterol, heart disease and diabetes. They also have carotenoids, colorful pigments found in plants, which are good for your eyes.

When you’re shopping for Brussels Sprouts, look for bright green ones. Yellow leaves and black spots means they’re beginning to spoil. 



Brussels Sprouts – 1 lb.

Olive Oil – 4 T

Minced Garlic – 5 cloves

Maple Syrup – 1 T

Balsamic Vinegar – 2 T

Sea Salt – 1 tsp.


Preheat oven to 400.

Trim and slice Brussels Sprouts.

Heat oil in cast iron skillet over medium. Place Brussels Sprouts in skillet, cut side down. Add garlic and sprinkle with salt. Cook until brown.

Transfer skillet to oven for approximately 20 minutes.

Toss in maple syrup and balsamic mixture.

Maple Balsamic Brussels Sprouts Recipe

There is a plethora of reasons to add antioxidant-rich Brussels Sprouts to your weekly meal rotation. In addition to the benefits above, they help fend off type 2 diabetes and rheumatoid arthritis, regulate blood sugar and insulin levels, and optimize bone health. 

One cup of Brussels Sprouts has more than 150% of the minimum daily target of vitamin C and 250% of the recommended daily target of vitamin K. With four grams of fiber per two cups of cooked Brussels Sprouts, they also help feed healthy gut bacteria.

As if those reasons aren’t enough to encourage you to eat Brussels Sprouts, here’s the kicker: they stimulate collagen production and slash cellular damage by 30%. Hey, your skin is calling; it’s time to get brusselin’.

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