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In-season Brussels sprouts are the featured heart-healthy food for this month’s newsletter. Brussels sprouts are considered a cool season crop and are usually available from September to early March.

Brussels sprouts can be included in so many homemade recipes including homemade salads, roasted veggies, along with outdoor grilling.

Included in this month’s newsletter are several recipes to help incorporate Brussels sprouts into a heart-healthy diet. Recipes include grilled Brussels sprouts, along with an air fryer recipe, and honey roasted sprouts.

Health Benefits of Brussels Sprouts

The high fiber content in the sprouts help to regulate cholesterol levels, along with reducing the risk of heart disease. Also, the fiber in the Brussels sprouts help to manage a person’s weight, along with the sprouts being low in calories.

In addition, the antioxidant-rich Brussels sprouts have high levels of vitamin C which may help support a healthy immune system.

Air Fryer Brussels Sprouts

Recipe Ingredients:

1 tablespoon extra-virgin olive oil

1 teaspoon garlic, minced

sea salt, to taste (optional)

black pepper, to taste

1 tablespoon balsamic vinegar

red pepper flakes

Recipe Instructions:

In a large bowl, toss the Brussels sprout with oil, garlic, sea salt (optional), and black pepper until the sprouts are evenly coated.

In an air fryer, arrange the Brussels sprouts in a single layer in the provided fryer basket or tray. Ensure enough space between sprouts for proper and even crisping.

Air fry at 360–375°F for 15–20 minutes. Gently shake the basket once halfway through to ensure even cooking. Air fry until the sprouts are golden brown, tender on the inside, and have crispy, charred outer leaves.

Makes 4 servings.

Tip: May skip the olive oil for an oil-free option.

Grilled Brussels Sprouts

Recipe Ingredients:

4 tablespoons extra-virgin olive oil

1 tablespoon lemon juice

1 teaspoon sea salt, or to taste (optional)

¼ teaspoon black pepper, or to taste

2 teaspoons dried oregano

2 teaspoons dried basil

1½ teaspoons dried rosemary

1½ teaspoons dried thyme

1 teaspoon dried marjoram

1 teaspoon garlic, minced

1 tablespoon parsley leaves, chopped

parsley sprigs for garnish

Recipe Instructions:

In a large bowl, add oil, lemon juice, sea salt (optional), black pepper, oregano, basil, rosemary, thyme, marjoram, and garlic. Whisk until combined.

Add the Brussels sprouts to the bowl and toss to coat. Cover and refrigerate for at least ten minutes or up to two hours.

Preheat the grill to medium-high heat (400-450°F). Thread the sprouts onto wood or metal skewers. Place the skewers in a grilling pan and heat for 4 to 5 minutes, turning over and grilling for another 3 to 4 minutes or until browned and tender.

Place the Brussels sprouts on a serving plate or remove the sprouts from the skewers, if preferred. Sprinkle with parsley and garnish with lemon wedges and parsley sprigs, if desired.

Makes 4-6 servings.

Honey ‘N Spice Brussels Sprouts

Recipe Ingredients:

2 tablespoons extra-virgin olive oil

¼ teaspoon sea salt, or to taste (optional)

¼ cup honey

2 tablespoons red jalapeños, de-seeded and minced

1 teaspoon garlic, minced

1 teaspoon distilled vinegar

2 teaspoons lime juice

1 tablespoon toasted sesame seeds

Recipe Instructions:

Trim and cut in half, lengthwise, the Brussels sprouts. In a medium bowl, add the trimmed Brussels sprouts, oil, sea salt (optional). Toss, until oil is distributed evenly.

On a rimmed baking tray, spread the sprouts. Place in preheated oven and roast for approximately 10 to 15 minutes, or until evenly browned and tender.

In a separate, small bowl, whisk honey, jalapeños, garlic, distilled vinegar, and lime juice.

Drizzle the Brussels sprouts with the honey mixture until sprouts are coated with the mixture. Continue roasting for another 5 more minutes.

Sprinkle with sesame seeds.

Makes 4 servings.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Roasted Brussels Sprouts

Recipe Ingredients:

¼ cup extra-virgin olive oil

black pepper, to taste

sea salt, to taste (optional)

1 tablespoon lemon juice

1 teaspoon lemon zest

1 tablespoon thyme leaves

parsley, for garnish (optional)

red pepper flakes (optional)

Recipe Instructions:

Trim and cut in half, lengthwise, the Brussels sprouts. On a baking tray, evenly spread the sprouts. Drizzle the sprouts with olive oil, along with black pepper and sea salt (optional).

Roast 20 to 30 minutes or until tender and golden brown around the edges.

Toss the roasted Brussels sprouts with the lemon juice, zest, and thyme leaves. Garnish with parsley and red pepper flakes.

Makes 4 servings.

For More Brussels Sprouts Recipes, Please Visit:

Sautéed Brussels Sprouts

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