Roasted Brussels Sprouts with Pine Nuts and Berries

Roasted Brussels Sprouts with Pine Nuts and BerriesAre you a fan of Brussels Sprouts? Or not so much? If the later is true, this recipe might surprise you! I grew up having to choke them down pretty regularly because my dad Pete loved them. But I didn’t care for them AT ALL. My husband Kirk loves Brussels Sprouts too, but I never wanted to cook them, let along eat them. Luckily for Kirk, I have become a big fan of Brussels Sprouts in the past few years after trying them roasted instead of boiled to death.

As a member of the cabbage family Brussels Sprouts (a cruciferous vegetable) are packed with vital nutrients and cancer-fighting properties. Brussels Sprouts contain the phytochemical sinigrin which has been shown to suppress the development of precancerous cells.

They also contain the phytochemicals isothiocyanates and sulforaphane which are responsible for the not-so-lovely smell that emanates from Brussels Sprouts. But those same phytochemical also neutralize free radicals and help fight dangerous carcinogens. The American Cancer Society recommends eating cruciferous vegetable a few times a week. So what about the name?

It turns out that Brussels Sprouts were first cultivated in Brussels, Belgium in the 16th-century.

Pine nuts are another super-nutritious ingredient in this yummy recipe. They contain a high concentration of vitamins, minerals, and antioxidants, like Vitamin A, B, C, D, E, and K, manganese and magnesium, and lutein which helps with vision. Pine nuts are not true nuts, but actually seeds from the piñon pine cone. They are prone to turning rancid quickly due to their high oil content, so should be stored in the fridge or freezer and consumed quickly. Today many pine nuts come from China and are of inferior quality and taste, and may also be sprayed with toxic chemicals. Look for pine nuts from USA or Turkey as these are higher in quality and taste.

This recipe for Roasted Brussels Sprouts with Pine Nuts and Berries is soooo good, it may just be the ticket to eating them several times a week! Invite your friends over to indulge. This one’s for you Pete!

Roasted Brussels Sprouts with Pine Nuts and Berries

1 lb. Brussels Sprouts, cut in half
1 TBSP coconut oil
1/4 cup raw pine nuts
1/4 cup dried mixed berries or Craisins

Wash Brussels Sprouts, cut ends off and discard. Cut each sprout in half and pull a few outer leaves off each one to create a mix of leaves and sprouts.

Melt coconut oil in cast iron skillet, add Brussels Sprouts and sauté until they start to caramelize, add in pine nuts and toast until lightly brown, add in dried berries or Craisins and sauté until Brussels Sprouts are bright green and done.

Serves 4-6 and even taste delicious cold the next day.

Leave a comment with your favorite Brussels Sprout recipe so we can all reap the health benefits of these amazing vegetables.

2 Responses to “Roasted Brussels Sprouts with Pine Nuts and Berries”

  1. Kerri McConnell

    Drizzle with a reduction of balsamic vinegar to make even yummier!

    • Heidi

      Thanks so much for adding that comment Kerri, that sounds delicious, and I will add that next time I make them (probably tonight LOL! :-D)


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