San Diego Pediatricians | Children’s Primary Care Medical Group » Archive » BRUSSELS SPROUTS:A SMALL BUT POWERFUL VEGGIE


Growing children of all ages need vegetables – they are a great source of energy, vitamins, minerals, antioxidants and fiber. In addition, regularly eating a diet full of vegetables will help protect your child against chronic diseases including obesity, heart disease, diabetes, stroke and some cancers.

A great vegetable for your family to enjoy are Brussels sprouts, which look like mini-cabbages. They are low in calories but high in nutrients. You can find them in the produce section of the grocery store, either bagged or in a produce bin.
Dr. Mary Tanaka, pediatrician at CPCMG La Costa, has a delicious recipe for your family to try.

1 lb. fresh Brussels sprouts
Olive oil

For pan-roasted Brussels sprouts:
1. Wash and dry Brussels sprouts. Cut off end of Brussels sprout then cut in half lengthwise (if larger, can cut again lengthwise).
2. Put 2 tablespoons of olive oil in pan and place over medium heat. Place all Brussels sprouts, cut side down, in a single layer, and cook undisturbed for approximately 6-7 minutes (flip one Brussels sprout – it should be golden brown!).
3. Stir and continue to cook for another 2-3 minutes. Add glaze and stir for another 1-2 minutes then remove from heat. Sprinkle with salt/pepper and serve!

For oven-roasted Brussels sprouts:
1. Preheat oven to 400 degrees.
2. Follow steps 1 and 2 above but instead of a pan, place olive oil on a baking sheet and then place Brussels sprouts cut side down in a single layer.
3. Cook for 20 minutes then remove from oven and stir in glaze.
4. Place back into oven for another 5 minutes.
5. Remove from oven, sprinkle with salt/ pepper and serve!


Then try one of these easy glazes:

Honey Balsamic glaze
1 tablespoon of honey
1 tablespoon of olive oil
1 tablespoon of balsamic vinegar
2 teaspoon of Dijon mustard

Garlic Sesame Soy glaze
1 tablespoon of honey/maple syrup
1 teaspoon of sesame oil
1/2 teaspoon of garlic powder
2 tablespoons of soy sauce

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