Brussels Sprouts with Balsamic Glaze & Prosciutto

Sweet and tangy, these Brussels Sprouts are delicious and easy to make!

Prep time: 5 minutes

Cooking time: 40 minutes

Serves 6 people

Dairy/Gluten/Soy free and Vegetarian Option Available

Brussels Sprouts baked with a delicious balsamic glaze and loaded with almonds and prosciutto.


The holidays are approaching and easy yet delicious dinner recipes will become lifesavers during the busy season!


One of the most difficult things to do is finding the perfect dinner menu that will please everyone while showcasing traditional dishes and side-dishes associated with the Holidays. This is one of those side-dishes that seem to be a hit year after year at our Holidays dinner table.


Brussel Sprouts are one of my favorite vegetables. Roasting them in the oven in a balsamic reduction makes them so tender and delicious. This is a great way to introduce Brussel Sprouts to someone who may not be a fan. I am sure they are going to love them!


You can make this dish 100% vegan by skipping the prosciutto!


What is the flavor profile of this dish?

Sweet and tangy withe earthy tones from the almonds.


What ingredients will I need to make this dish?

Brussel Sprouts, prosciutto, a sweet onion, dried cranberries, sliced almonds, balsamic vinegar glaze, salt & pepper, and olive oil.


What else will I need to make this dish?

A cutting bowl, a knife, a mixing bowl, a measuring cup, a wooden spoon, aluminum foil, and a baking dish.


Can I make substitutions?

Yes. You can use regular bacon, Jamón Serrano, pancetta, or Guanciale instead of Prosciutto.

Also, you can substitute the almonds with walnuts, and the cranberries with raisins, sultanas, Medjool dates, or dried fruit.


How can I make this dish vegan or vegetarian?

Simple...skip the Prosciutto!


What are Brussels Sprouts?

The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds.


The leaf vegetables are typically 1.5–4.0 cm (0.6–1.6 in) in diameter and look like miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium, and may have gained its name there


Brussels sprouts are hearty with a strong, nutty flavor. You can purchase a fresh Brussels sprout stalk, which hosts small heads neatly aligned side by side in rows, or you can buy a bag of loose sprouts, fresh or frozen. Enjoy them raw and shredded in a salad or roasted to perfection.


Brussels sprouts are low in carbohydrates with lots of filling fiber. While it's no surprise that Brussels sprouts are a healthy food, they aren't always prepared in the healthiest way. Many Brussels sprouts recipes call for ingredients like bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content. Be mindful of your preparation to get the maximum benefits from this nutritional powerhouse.

What are the health benefits of Brussels Sprouts?

Brussels sprouts are an excellent source of vitamin C and vitamin K. They're rich in fiber and phytonutrients, which offer a host of health benefits.


Brussels sprouts are a great source of vitamin K. If you cut yourself, vitamin K helps your blood clot to prevent excessive bleeding. Furthermore, vitamin C promotes tissue repair by helping the body produce collagen.


The immune system benefits of Brussels sprouts likely come from its numerous phytochemicals.  Bioactive compounds in cruciferous vegetables, like Brussels sprouts, reduce inflammation, induce immune functions, and stimulate natural detoxification.


The vitamin K in Brussels sprouts also plays an important role in bone formation. There are multiple vitamin K-dependent proteins involved in bone mineralization, turnover, and calcification. Brussels sprout's protein content also helps support muscle and bone strength.


The fiber in Brussels sprouts (and other vegetables) has long been associated with appetite control and maintaining a healthy weight. Plant-based eating plans have been shown to reduce circulating levels of the appetite hormone, leptin.


Although leptin sends fullness cues to the brain, high leptin levels can cause resistance to leptin's message. A high-vegetable menu reduces this effect and protects against metabolic syndrome.


Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may in part be due to the activation of certain enzymes in the liver that bind to carcinogens.


Research seems particularly promising in the prevention of breast and ovarian cancer. Dose-dependent associations have been observed between the intake of cooked cruciferous vegetables and the development of ovarian cancer.

Are there any allergies and adverse effects I should keep in mind?

Like with any food, there are some possibilities of allergic reactions or adverse effect when consuming Brussel Sprouts.


People with an intolerance to histamine-rich foods may experience allergy-like symptoms after eating Brussels sprouts. There is potential for cross-reactivity in people with allergies to cabbage, peaches, or mustard.


Brassica vegetables (crucifers) such as Brussels sprouts can cause gastrointestinal issues in some people, especially when eaten raw. Cooking Brussels sprouts makes them easier to digest. Brussels sprouts are not recommended for people following a low-FODMAP diet to manage gastrointestinal symptoms.


Cruciferous vegetables like Brussels sprouts are goitrogenic, which means they might interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism. There is a weak association between thyroid cancer, goiters, and the intake of cruciferous vegetables in some populations, particularly in women with iodine deficiencies. There is not sufficient evidence to warrant a dietary restriction of Brussels sprouts, though.


If you take the medication Coumadin (warfarin) as a blood thinner, your doctor may advise you to eat a consistent amount of green leafy vegetables, like Brussels sprouts, to keep your clotting levels stable. Be sure to discuss your eating habits with your doctor when taking blood thinners.


Ingredients

  • 1 pound of Brussels Sprouts

  • 1 cup of toasted crispy Prosciutto, chopped

  • 1 medium sweet onion, chopped

  • 1/4 cup of dried cranberries

  • 1/4 cup of sliced almonds

  • Salt & Peper to Taste

  • Olive Oil

  • 1/4 cup of Balsamic Vinegar Glaze

Method

  1. Preheat oven to 325 degrees F.

  2. Wash the Brussel Sprouts and remove stem.

  3. Halve the sprouts and place in a large mixing bowl.

  4. Add onion, prosciutto, cranberries, almonds, a pinch of both Salt & Pepper, olive oil and the balsamic vinegar glaze. Incorporate well.

  5. Place in baking dish, cover with aluminum foil, and bake for 40 minutes.

  6. Serve hot.

Enjoy!!!


Printable Recipe File (PDF) below:

Brussels Sprouts with Balsamic Glaze & P
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