Tag Archives: Brussels sprouts

Recipe: Rosemary Roasted Brussels Sprouts and Onion

Final product without Parmesan sprinkles. That's sous vide chicken in the foreground.

Final product without Parmesan sprinkles. That’s sous vide chicken in the foreground.

At my request, my wife bought me a mess o’ Brussels sprouts, and I’ve been experimenting with recipes.

Sprouts sliced in half

Sprouts sliced in half

Ingredients this time are the sprouts, dried rosemary (i.e., not fresh although it’s a landscaping plant where I live), salt, pepper, extra virgin olive oil, fresh garlic, and diced onion.

FYI, rosemary is used as an ornamental landscaping plant in southern Arizona.

To promote release of flavor, I sautéed three garlic cloves and the rosemary in EVOO.

Releasing the flavors of garlic and rosemary over medium heat for perhaps 3 minutes

Releasing the flavors of garlic and rosemary over medium heat for perhaps 3 minutes

Then I sliced the sprouts in half along their long axis, to reduce cooking time. (Cut them so the leaves stay attached to the internal stalk.) You’d have to cut them in half before you eat ’em anyway.

I dumped all ingredients into a bowel and mixed thoroughly to ensure the sprouts were coated with oil.

Ready for the oven

Ready for the oven. I used about 3/4 cup of diced onion.

Everything except the bowl was transferred to a cooking sheet covered with aluminum foil (easy clean-up!), which I then popped into an oven pre-heated to 425°F. I cooked for 25 minutes. At around the 10 and 17-minute marks, I pulled the concoction out of the oven and stirred/flipped the ingredients to promote even cooking and browning. Your cooking time will vary from 17 to 25 minutes depending on your preferences. If you want some browning of the sprouts, you likely need to cook longer than 17 minutes. Unless your oven runs hotter than mine.

This is my favorite roasted Brussels sprouts recipe thus far. For an extra flavor zing, sprinkle with some Parmesan cheese just before eating. In the future, I may  top the ingredients with some other type of cheese a minute before the cooking is completed. Of course, if you eat pure paleo, you don’t eat cheese. Bacon bits are another tasty option.

Steve Parker, M.D.

Not "real" Parmesan from Italy. For example, this one contains cellulose "to prevent caking."

Not “real” Parmesan from the Parma region of Italy. For example, this one contains cellulose “to prevent caking.”

 

How To Roast Asparagus and Brussels Sprouts

paleo diet, Steve Parker MD, how to cook asparagus and Brussels sprouts

The finished product: 14 oz of asparagus and 7 oz of Brussels sprouts yields 5 or 6 servings

This is easy.  I use the same method to roast potatoes.

Cooking asparagus is a little tricky. Allrecipes.com has a short video you may find helpful. The thick end of the stalks can be woody, especially on the larger spears, so you need to cut them off or use a potato peeler to shave off some of the “wood.” Or just by the smaller spears.

how to roast asparagus and Brussels sprouts, paleo diet, Steve Parker MD

The disposable foil just makes clean-up easier

Preheat the oven to 425° F.

Rinse off the veggies then let them dry. Brush with extra virgin olive oil then salt and pepper to taste. Sprinkle with other herbs or spices if you wish. Layer them on a baking sheet covered with aluminum foil. Cook in the oven for 10–12 minutes.

It doesn’t seem fair to the other vegetables that we capitalize Brussels sprouts.

Have you noticed that asparagus alters your urine’s odor?

Nutritional Mini-Analysis

If you start with 14 oz of raw asparagus, you’ll end up with four servings.  Each serving has 40 calories (half of which are fat from the olive oil), total carbohydrates 4 g, fiber 2.2 g, and digestible carb 1.8 g.

Eight oz of Brussels sprouts yields two servings. Each serving has 70 calories, total carbs 10.3 g, fiber 4.4 g, and digestible carb 5.9 g.

 

This rubber-tipped brush coated the vegetables with olive oil (a little more that a tablespoon for the whole batch)

This rubber-tipped brush coated the vegetables with olive oil (a little more than a tablespoon for the whole batch)