Are Brussels Sprouts Paleo? A Comprehensive Guide

Brussels sprouts, often misunderstood and sometimes dreaded, have experienced a culinary resurgence in recent years. No longer relegated to the realm of mushy, overboiled side dishes, they've found their way onto trendy restaurant menus and into home kitchens, transformed into flavorful and exciting creations. But are they Paleo-friendly?

Understanding the Paleo Diet

Before diving into the specifics of Brussels sprouts, it's essential to understand the basic principles of the Paleo diet. The Paleo diet, also known as the "caveman diet," centers around the idea of eating foods that our hunter-gatherer ancestors would have consumed. This generally includes:

• Lean proteins (meat, fish, poultry)
• Fruits
• Vegetables
• Nuts and seeds

Foods that are typically excluded from the Paleo diet include:

• Grains (wheat, rice, corn, etc.)
• Legumes (beans, lentils, peanuts)
• Dairy products
• Processed foods, refined sugars, and unhealthy fats

Brussels Sprouts: A Paleo-Friendly Vegetable

The good news is that Brussels sprouts are indeed Paleo! As a vegetable, they fit perfectly into the framework of the diet. They're packed with nutrients and offer a variety of health benefits.

Nutritional Benefits of Brussels Sprouts

Brussels sprouts are nutritional powerhouses, offering a range of vitamins, minerals, and antioxidants. Here's a glimpse of what they bring to the table:

Read also: Veggie Obsession: Brussels Sprouts

• High in Fiber: Brussels sprouts are an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps regulate blood sugar levels.
• Rich in Vitamins: They are loaded with vitamins K and C, essential for blood clotting, immune function, and skin health. Brussels sprouts also provide folate, a B vitamin important for cell growth and development.
• Good Source of Minerals: They contain iron and potassium.
• Protein: Brussels sprouts have a surprisingly high amount of protein: about 2 grams in a half-cup.

Delicious Paleo-Friendly Brussels Sprouts Recipes

The key to enjoying Brussels sprouts lies in how they are prepared. Forget the bland, boiled sprouts of the past. Roasting, sautéing, and air frying can transform them into a culinary delight. Here are a few ideas, incorporating some of the user-provided text:

Roasted Brussels Sprouts with Bacon and Apples

This recipe combines the mild bitterness of Brussels sprouts with salty bacon and sweet apples.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 4 slices bacon, chopped
• 1 apple, diced
• 2 teaspoons olive oil, plus more as needed
• 1 tablespoon chopped fresh rosemary
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
2. Make sure the Brussels sprouts halves are uniform in size, if not, cut the larger pieces to ensure even cooking. Toss them with the 2 tsp olive oil + salt and spread out on a parchment lined baking sheet.
3. Add the bacon to a skillet and cook, stirring until about 3/4 of the way done (according to your own preference). At this point, add the apples and chopped rosemary and continue to cook and stir until the apples have softened and the bacon is fully cooked, adjusting the heat to avoid excessive browning if necessary.
4. Once brussels sprouts are done, add them to the skillet and toss to combine all the flavors.
5. Sprinkle with more salt and pepper, if desired, and serve hot!

Skillet Roasted Brussels Sprouts with Paleo Parmesan Cheese

This recipe uses a skillet to achieve perfectly browned and crispy Brussels sprouts.

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil, plus 3 tablespoons
• Lemon juice
• Salt and pepper to taste
• Paleo Parmesan Cheese (recipe below)

Paleo Parmesan Cheese:

• 1/4 cup nutritional yeast
• 2 tablespoons tapioca, arrowroot powder or potato starch
• Salt and pepper to taste

Instructions:

1. In a large bowl, toss trimmed and halved Brussels sprouts with 2 tbsp olive oil.
2. Arrange them in single layer , cut sides down, in a 12-inch skillet. Drizzle with 3 tbsp olive oil on top of the sprouts and use a tong to gently move/wiggle the sprouts so that the oil seeps underneath.
3. Combine lemon juice with salt and pepper. Set the mixture aside.
4. Cover and start the skillet cold (i.e. not preheated) with the sprouts over medium-high heat. Cook until the sprouts are in bright green color and cut sides have started to show light brown, about 5 minutes.
5. Uncover and continue to cook until cut sides of sprouts are evenly browned and in deep golden brown color and with little to no resistance when slides in a paring knife, about 2-3 minutes. Pay attention to the stovetop temperature and check the sprouts often so they don’t get overcooked or burnt.
6. Transfer sprouts to a large serving plate or bowl, the sprouts aren’t seasoned at this point.
7. Before serving, add lemon juice mixture, toss and taste for more salt, pepper, or lemon juice.
8. Sprinkle with Paleo Parmesan Cheese before serving.

Crispy Smashed Brussels Sprouts

This recipe offers a unique texture and flavor, perfect as a side dish or snack.

Ingredients:

• 1 pound Brussels sprouts, rinsed and trimmed
• Olive oil
• 1/4 cup nutritional yeast
• 2 tablespoons tapioca, arrowroot powder or potato starch
• Salt and pepper to taste
• Dairy-free garlic aioli (optional)

Instructions:

1. Preheat your oven to 425°F (220°C) or set your air fryer to 375°F (190°C).
2. Steam your Brussels sprouts for 8 minutes, until fork-tender.
3. Toss the smashed Brussels sprouts with oil. Then, combine the nutritional yeast, flour, salt and pepper and toss the Brussels sprouts with roughly half of that seasoning.
4. Place them between two pieces of parchment and using the bottom of a glass or kitchen meat mallet, gently press down on each sprout until it’s flattened but still intact.
5. For the oven: Place your parchment paper of smashed Brussels sprouts in a single layer on a baking pan. Sprinkle with additional nutritional yeast mixture and spray with cooking oil spray. Bake in the preheated oven and roast for 9-10 minutes. Then, flip, sprinkle with the remaining seasoning and spray again with cooking spray. Cook for another 9-10 minutes.
6. For the air fryer: Arrange the Brussels sprouts in a single layer in your air fryer basket. Sprinkle with additional nutritional yeast mixture and spray with cooking oil spray. Air fry for 6-7 minutes. Then, flip, sprinkle with the remaining seasoning and spray again with cooking spray. Cook for another 6-7 minutes.
7. Serve with dairy-free garlic aioli, if desired.

Ghee-Roasted Brussels Sprouts

Ingredients:

• Brussels sprouts, sliced
• Ghee
• Sea salt

Instructions:

1. Pre-heat oven to 400°F degrees (or in order of Thanksgiving, while your turkey is resting… bring the oven to 400°F).
2. Prep sprouts by slicing the very bottom stems which are usually dirty and remove the outermost leaves that have dirt on them (just the first two should do the trick but remove any dirt you find). Cut the sprouts to be all about the same size, for example, larger ones I will cut into thirds and smaller ones I'll just cut in half. The closer they are in thickness, the more evenly they'll cook.
3. To a large cast iron pan (lipped with edges), heat on medium-high until it's very hot. Add the ghee and melt.
4. Then add all your brussels sprouts to the cast iron pan, generously sprinkle sea salt over top and do your best to get the sprouts in a single layer if you can with a wooden spoon.
5. Let cook on medium-high heat for 3-4 minutes. Then with the wooden spoon, shake up the sprouts and turn them over. Cook for an additional 3-4 minutes.
6. You should start to see crispy edges now, when you do, turn the heat off and with an oven mitt, carefully transfer the cast iron pan to the oven.
7. Roast for 10 minutes, check to make sure they're cooked and remove when ready.

Kale and Brussels Sprout Salad

Ingredients:

• 12 ounces of sliced Brussels sprouts
• 2 bunches of Tuscan kale, spine removed, shredded
• 2 Granny Smith or Fuji apples, diced in small cubes
• 1 garlic clove diced
• 2 tablespoons minced shallots
• 1/2 cup of fresh lemon juice - approximately 2 large lemons
• 1 tablespoon apple cider vinegar
• 2 tablespoons of Dijon mustard
• 1/4 cup olive oil
• Salt and pepper to taste
• Optional toppings: dried cranberries, slivered nuts, chicken, tofu, cheese

Instructions:

1. Whisk together garlic, shallots, lemon juice, apple cider vinegar, and dijon. Slowly combine olive oil into mixture, while constantly whisking. Add salt and pepper to taste.
2. Place brussels sprouts and kale in a bowl, add dressing and mix. Consider massaging your greens with the dressing as shown in the video above to soften the vegetables.

Tips for Cooking Brussels Sprouts

• Don't Overcook: Overcooked Brussels sprouts can become mushy and develop an unpleasant sulfurous smell.
• Roast for Best Flavor: Roasting brings out the natural sweetness of Brussels sprouts and creates a crispy exterior.
• Experiment with Flavors: Brussels sprouts pair well with a variety of flavors, including bacon, balsamic vinegar, garlic, lemon, and nuts.
• Use High Heat: When roasting, use a high oven temperature (400°F or higher) to ensure proper browning and crispness.
• Single Layer: When roasting or air frying, make sure the Brussels sprouts are in a single layer to promote even cooking.
• Dry Them: Pat the Brussels sprouts dry before roasting or air frying to help them crisp up.

Read also: Nutritional Benefits of Brussels Sprouts (Keto)

Read also: Low-Carb Brussels Sprouts Guide

tags: #are #brussel #sprouts #paleo