Restaurant-Style Brussels with Blackstrap Molasses Glaze by Chef Carrie Bonfitto

Are you curious to discover how cruciferous vegetables can be a delicious way to support detoxification? Want to learn how to give one of the trendiest restaurant appetizers a mineral packed twist?

Join us online for a fun and informative cooking demo on Wednesday, September 17 from 4pm – 5pm Pacific Time. Laura Knoff, B.Sc., Nutrition Consultant, and instructor in our Nutrition Consultant Program will be joined by Holistic Chef Program Manager Carrie Bonfitto, NC, BCHN.

Take a moment to read the post by Laura Knoff and check out Chef Carrie’s recipe below.

A Resturant-Style Brussels Sprouts Upgrade

When I was young, I thought Brussel sprouts were baby cabbages. I wasn’t far off – these little gems come from the same food family and have some of the same supportive effects on liver detoxification, digestion, hormone balance, and metabolism.

If you think you don’t like Brussels sprouts you may want to try this recipe. I have enjoyed Brussels sprouts at a restaurant as an appetizer. Unfortunately, most restaurants deep fry their Brussels sprouts to make them crispy, adding extra calories from potentially damaged vegetable oils. Deep frying virtually negates the health benefits of this seasonal cruciferous vegetable.

This recipe uses organic Brussels sprouts, slowly sautés them with onions and a molasses glaze and garnish them with walnuts so that even the pickiest eater will ask for more.

Why These Ingredients Work

Brussels Sprouts
Brussels sprouts are auxiliary buds that grow along tall stalks of cabbage-family plants. They originated in Brussels, Belgium in the 13th century, hence the name. Their peak season starts in the fall and runs through the winter. They become sweeter after a frost! Like most cruciferous vegetables they are most digestible and nutritious when cooked. Cutting them in half and searing them reduces any bitterness they may have. Brussel sprouts are rich in vitamins C and K1, fiber, calcium, magnesium, potassium, and other minerals.

The health benefits of Brussels sprouts are many. They support the digestive system, the gut microbiome, the immune system, help with blood sugar regulation and heart health. Like all the cabbage family vegetables, Brussel sprouts contain phytonutrients and sulfur compounds which aids hormone balancing and are considered anti-carcinogenic because they support liver detoxification.

Onions
Onions are a humble kitchen staple that contain many impressive health benefits. Onions improve kidney function and can lower cholesterol. They contain strong antioxidants (including quercetin) and may even reduce cancer risk. Onions are considered anti-inflammatory, antibiotic, and antiviral. They are low in calories and contain fiber, minerals, vitamins C and B complex vitamins. Yellow onions are the most common and there are many onion family varieties.

Walnuts
Walnuts are originally native to Persia and now mostly come from California. They are grown in groves of large stately trees that can live more than 20 years. The nuts are harvested in the fall. They are freshest when still in the shell which protects them from light and oxygen and keeps them from going rancid. Keep them in the freezer or the refrigerator if you’re not going to use them right away. Fresh nuts are crisp and not rubbery or stale tasting. Walnuts are a good source of protein, unsaturated fat, minerals, and fiber. Walnuts contain anti-inflammatory omega-3 fatty acids with an omega 6 to omega 3 ratio of 4 to 1.

Blackstrap Molasses
This recipe also contains blackstrap molasses, which is a syrup made from nutrients removed when sugar is refined. Blackstrap molasses is an excellent source of many minerals including potassium, calcium, magnesium, iron and several trace minerals. We all know calcium is important for bone health and iron prevents some forms of anemia. Did you know that potassium can help alleviate constipation and that magnesium supports proper relaxation? Potassium and magnesium also help regulate blood pressure. Remember, molasses is still quite sweet, so use it sparingly. Be sure to choose organic molasses so you avoid pesticide residues.

Check out the recipe below or learn more about Chef Carrie Bonfitto, NC, BCHN®, Laura Knoff, NC, BCHN®, and the rest of the Holistic Chef Team by visiting our faculty page.

Restaurant-Style Brussels with Blackstrap Molasses Glaze

By Chef Carrie Bonfitto, NC, BCHN®

INGREDIENTS

• • 2 tbsp Sea Salt (for the brine)
• • 4 cups water (for the brine)
• • 1 lb Brussels sprouts
• • 2 tbsp olive oil
• • 1 small onion, sauté sliced
• • 2 tbsp Black strap molasses
• • 1 teaspoon Dijon mustard
• • 1 teaspoon apple cider vinegar
• • 2 tbsp water
• • Salt & pepper, to taste
• • 3 tbsp crushed toasted walnuts (for garnish)

INSTRUCTIONS

1. Prep and brine Brussels sprouts | In a large bowl, Mix the sea salt with the water. Stir until dissolved. Trim and halve the sprouts. Add to the bowl with the brine. Weigh down the sprouts to fully submerge them in the water with another bowl that fits inside the first bowl. Allow the sprouts to soak for 1 hour. Drain the sprouts and pat dry with a towel. Do not rinse.
2. Skillet- Roast Brussels | Heat a large cast iron skillet over medium high heat. Once hot the Brussels cut side down. Cook undisturbed for about 3 minutes. Add the onions and cover for an additional 3 minutes. Remove the lid and toss sprouts and onions, flip any that don’t turn over on their own. Continue to skillet roast for an additional 3 minutes.
3. Add the glaze | Meanwhile, mix the molasses, mustard, vinegar, and water until smooth. Once Brussels are tender and onions begin to brown, pour the glaze over the Brussels and toss to coat well. Cook for one minute until sauce is thickened. Remove from heat. Season with salt, pepper, and garnish with walnut crumbs. Enjoy!