These nutritious Brussels sprouts can be cooked in many delicious ways, and are a must-have for your holiday table.
To help them cook evenly, cut in half lengthwise or, if large, cut in quarters before progressing with the recipe.
This Christmas recipe takes 10 minutes of prep time and 15 minutes of cooking time, and yields 6 services.
Ingredients
- 1 lb (450 grams) Brussels sprouts, trimmed
- 2 tablespoons extra virgin olive oil, divided
- Salt and freshly-ground black pepper, to taste
- 2 shallots, thinly sliced
- 2 garlic cloves, minced
- ½ cup (65 grams) pecans or walnuts, coarsely chopped
- 3 tablespoons nutritional yeast
- Zest and juice of 1 lemon
- 1 teaspoon whole grain Dijon mustard
How to make our Christmas Lemony Brussels Sprouts
Bring a large saucepan of salted water to a boil over a medium-high heat; add the sprouts and cook for about 3 minutes.
Drain and plunge them in iced water for 20 to 30 seconds, then drain and set aside.
Heat 1 tablespoon olive oil in a skillet over medium heat, add the shallots, and cook until begin to caramelize, about 5 minutes.
Stir in the garlic and pecans and continue cooking for 2 to 3 minutes, until the pecans are golden brown.
Stir in the nutritional yeast and lemon zest and set aside.
Heat the remaining tablespoon olive oil in a large skilled over a medium heat, add the sprouts, and cook, stirring often and drizzling with a tablespoon of lemon juice at a time, for about 7 to 10 minutes, or until slightly caramelized.
Stir in the mustard and any remaining lemon juice.
Season the sprouts to taste, transfer to a serving plate and scatter the pecan mixture on top. Serve immediately.
You can use balsamic vinegar glaze as a topping.
Walnuts or pecans can be switched for pumpkin seeds.
The brain science behind the recipe
Brussels sprouts, like many cruciferous vegetables, offer antioxidant benefits, and are packed with essential vitamins and minerals like vitamin K, vitamin A, folate, and potassium — a rich cocktail of brain-boosting nutrients.
They’re also rich in fiber, which promotes gut health, and a well-functioning gut has been known to contribute to strong cognitive health.
Beyond food, the holidays are a wonderful time of togetherness, and socializing with people you love has an enormously positive impact on your brain health. Dishes like these, which can be shared with family and friends, can enrich everyone’s lives.
Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
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Join the NEURO Academy community to get exclusive access to Ayesha’s live brain-healthy cooking sessions.
- Ask Ayesha questions
- Learn about the brain health benefits of different foods
- Share your food photos in the NEURO Academy community, and exchange tips with other members!
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