Caramelized Brussels Sprouts

Caramelized Brussels Sprouts

Brussels sprouts are made heavenly through the caramelization process. Quickly roasted, they are a fast, delicious, healthy side dish. Low-FODMAP in small servings.

By DeliberateFare.com, variation of Alejandro Junger, M.D.’s Clean Gut
roasted Brussels sprouts dusted with coconut

I am always looking for ways to introduce a variety of vegetables into our diet, and my first step to cooking a new veg is to roast it. Vegetables just seem to taste more flavorful and retain their shape well when roasted as opposed to other cooking methods. In the case of Brussels sprouts, they are elevated through the caramelization process. Topped with tasty, healthy, tummy-friendly seasonings, this is side dish perfection.

Monash University app allows up to 2 sprouts as low-FODMAP. Another app, FODMAP Friendly, has tested up to 4 sprouts as FODMAP-safe. Use restraint when consuming if you're on the elimination phase of the FODMAP diet.

INGREDIENTS

  • ¼ cup raw, unsweetened, shredded coconut (optional)
  • 1 Tbsp coconut oil
  • 1 lb Brussels sprouts
  • 1 tsp kosher salt
  • ½ tsp ground turmeric
  • ½ tsp ground black pepper

METHOD

  1. Preheat oven to 400 degrees.
  2. In a small sauté pan on stovetop at medium-low heat, add coconut. Toast until golden brown. Be certain to occasionally stir with spatula or wooden spoon so that the shreds to not burn. It burns quickly. Set aside.
  3. Coat a 9 X 13 inch rimmed baking sheet with coconut oil. Set aside.
  4. Prepare Brussels sprouts. Wash thoroughly and remove any wilted or browned exterior layers. Cut a small slice off of the bottom stem. Cut each sprout in half going through the core. Place all spouts in one layer (not overlapping) onto reserved baking sheet. Sprinkle with salt. Set aside.
  5. Place sheet into 400 degree oven and roast for 15 - 20 minutes or until golden brown and caramelized. Remove sheet from oven.
  6. In a small bowl, add reserved toasted coconut, turmeric, and pepper. Using a fork, mix well. Sprinkle sprouts with the spices. Mix well with wooden spoon or metal spoon. Serve warm.

SUGGESTIONS

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