Miso Mustard Glazed Brussels Sprouts

20 Aug

A member of the cabbage family, the brussels sprout resembles a small cabbage and is said to have originated in Brussels, Belgium where it is commonly consumed (source). This vegetable often receives a bad reputation thanks, in part, to its slight sulfur aroma. When I was younger, I wasn’t a fan of brussels sprouts, but now I find myself craving them; especially now that I can appreciate their many health benefits.

Cooked brussels sprouts are a very good source of Dietary Fiber, Folate, Manganese, Potassium and Vitamins A, B6, C and K, and a good source of Copper, Iron, Magnesium, Phosphorus, Riboflavin and Thiamin (source). Because one cup of brussels sprouts provides more than double the recommended daily value of Vitamin K, they are particularly beneficial for preventing inflammation. These green leafy vegetables also provide a variety of antioxidants, in addition to cardiovascular and digestive support, and the compounds contained within assist with detoxifying cancer-causing substances (source).

As if brussels sprouts aren’t healthy enough, when served with miso, they are an anti-inflammatory powerhouse. Miso is a very good source of Manganese, but also a good source of Copper, Dietary Fiber and Vitamin K (source). Made by fermenting barley, rice, and/or soybeans, and combined with salt and a special type of fungus called kōjikin, miso paste is a Japanese staple that is perhaps most commonly consumed in miso soup. Miso, similar to brussels sprouts, boasts numerous antioxidants and also provides anti-cancer, cardiovascular and digestive benefits (source).

Miso Mustard Glazed Brussels Sprouts

Miso Mustard Glazed Brussels Sprouts

1 (10-ounce) bag shaved brussels sprouts*
1/2 cup hot water
2 tablespoons mellow red miso
2 tablespoons olive oil
4 teaspoons dijon mustard
2 large cloves garlic, minced
2 teaspoons arrowroot
3/4 teaspoon sea salt
fresh cracked black pepper to taste

Preheat oven to 400º F. Place brussels sprouts in a 9-inch baking dish and set aside.

Dissolve miso in hot water and add remaining ingredients, mixing until combined. Pour mixture over brussels sprouts and stir to coat thoroughly.

Cover dish with foil and bake brussels sprouts in preheated oven for 25-30 minutes or until tender.

*Trader Joe’s sells shaved brussels sprouts, but should you not be able to find them, you may use regular brussels sprouts. First remove and discard the root ends, wash the brussels sprouts thoroughly, then either shred with a food processor, or thinly slice with a knife.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: