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Pan Roasted Brussels Sprouts With Coconut Oil

Brussels sprouts are delicious! There. I said it.

And so, so good for you. A member of the cabbage family and cruciferous vegetable, Brussels sprouts are packed with vitamins A and C, potassium, folate, iron and of course fiber.

I’m not sure why they have such a bad rap. My guess is that people don’t know how to prepare them correcly (e.g. boiled). (yuck!)

The slight caramelization that pan roasting them brings gives them brings out their earthy flavors while still keeping their nutrients in tact. Pan roast them to firm but tender; they will be bright green and beautiful.

Coconut oil is great for pan roasting as it has a high smoke point and a mild coconut flavor. Look for raw, organic, virgin coconut oil as it’s the healthiest option. If you don’t care for the taste you could also use macadamia nut oil or other healthy oil with a high smoke point.

To prepare your Brussels, remove any outer leaves, trim off the very end of the root end and cut them in half length wise. If needed give them a good rinse; just make sure they are completely dry before you pan roast them.

Preparing brussel sprouts

I prefer to use a well seasoned cast iron skillet for this recipe for a natural non-stick surface. A good-quality cast iron skillet is a healthy kitchen’s best friend. They’re inexpensive, versatile, last forever, and can even add a healthy amount of iron to your food when you cook anything acidic in it.

The best part about a cast iron skillet is that it’s a natural, non-toxic non-stick surface when well-seasoned. “Seasoning” cast iron just means that it’s been used and oiled enough to create it’s own non-stick surface. Learn how to season and care for your cast iron skillet here. (And PS. never use soap on your seasoned cast iron pan, it ruins the seasoning. Rinse with hot water as needed and dry completely.)

pan seared brussels

Brussels are in-season in the Fall and winter months, but are usually available year round, so eat up!

Pan Roasted Brussels Sprouts With Coconut Oil

Prep Time: 15 minutes
Total Time: 25 minutes
Serves 4

Ingredients

  • 20 Brussels sprouts, trimmed, cleaned and halved
  • 2 teaspoons virgin coconut oil
  • 3-4 tablespoons purified water (more or less if needed)
  • sea salt

Recipe:
Melt the coconut oil in a well seasoned cast iron pan over medium high heat. Add all of the Brussels cut-side down and pan roast for about 5 minutes, until slightly golden brown. Salt the Brussels with about 1/2 teaspoon, more or less taste if needed. Carefully add the water to the pan (it will sizzle) and cover the pan tightly. Allow the Brussels to steam about 4-5 minutes to finish cooking. Serve warm or room temperature. These also keep well in the refrigerator for up to 3 days for healthy snacking.

Cheers!

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  1. Aowyn

    August 21st, 2014 at 12:09 am

    There is actually a recessive gene that makes PTC taste extremely bitter to some people. PTC is heavily concentrated in brussels sprouts, so it’s no wonder some people can’t stand them! I think they’re great as long as they’re prepared correctly. Thanks for the recipe!

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