Brussels Sprouts Asian Umami

Brussels Sprouts Asian Umami

Brussels Sprouts

There’s a strong list of extra-healthy veggies that support a Paleo diet. At the Byrd House we really enjoy our kale, broccoli, collards and cabbage. Recently, it dawned on us that we had overlooked a great tasting vegetable with lots of potential – Brussels sprouts.

A quick tour of the web yielded some great recipes for Brussels sprouts. Brussels sprouts pair well with a wide variety of flavorful condiments and spices. Most recipes either involve oven-roasting or frying a medley of Brussels sprouts with various supporting veggies and spices – most it seemed with too many ingredients. Which raises the question of whether Brussels sprouts really need such a large supporting cast to play well with for the average palette.

So, we decided to limit our vegetable medley to the sprouts, mushrooms, snow peas with a little garlic. For flavor we built a foundation on roasted sesame oil and added umami with fish sauce, coconut aminos and tamari.

We also noticed that many Brussels sprouts recipes used honey, maple syrup or other sweeteners for no apparent reason other than to meet the expectations of the standard American diet’s affinity for sugar. Although we routinely strip added sugar from our recipes, with no apparent loss of flavor, we decided to throw in a handful of blueberries for a little natural sweetness.

Two Recipes

At any rate, we decided to develop two savory Asian recipes as an experiment by oven-roasting one dish and pan-frying the other. Both recipes were built on slight variations in Asian flavors with no added sugars (other than blueberries) because that seemed most promising to our palette and a healthy Paleo lifestyle.

Oven-Roasted Asian Brussels Sprouts

Ingredients

  • 1 lb. fresh Brussels sprouts, stemmed and quartered
  • 6-8 medium cremini mushrooms, ½ inch thick slices
  • 8 oz. snow peas or sugar snap peas, stems removed
  • 2 garlic cloves, finely minced
  • 4 – 6 slices no-sugar added bacon, cut 1 in. cubes
  • 1/2 cup blueberries, frozen or fresh
  • 2 tbsp. roasted sesame oil
  • 1 tbsp. coconut aminos
  • 1 tbsp. organic gluten-free tamari sauce
  • 2 tbsp. Red Boat fish sauce
  • ½ tsp. ground ginger
  • ½ tsp. sea salt
  • ½ tsp. ground white pepper

Method

  1. Preheat oven to 425 F.
  2. In large bowl add the chopped Brussels sprouts, sliced mushrooms, peas, minced garlic, bacon and blueberries.
  3. Separately, prepare the umami mixture in a small bowl by stirring together the oil, aminos, fish sauce, tamari, ginger, salt and pepper until fully combined.
  4. Pour the umami mixture over the veggies and toss by hand or with wooden spoons until fully coasted.
  5. Spread the coated veggie mixture on a parchment lined rimmed baking sheet.
  6. Bake for 30-45 minutes, stirring after 20 minutes, until the veggies are roasted to taste.
  7. Serve with anything and everything – and ENJOY!

Brussels Sprouts

There’s a strong list of extra-healthy veggies that support a Paleo diet. At the Byrd House we really enjoy our kale, broccoli, collards and cabbage. Recently, it dawned on us that we had overlooked a great tasting vegetable with lots of potential – Brussels sprouts.

A quick tour of the web yielded some great recipes for Brussels sprouts. Brussels sprouts pair well with a wide variety of flavorful condiments and spices. Most recipes either involve oven-roasting or frying a medley of Brussels sprouts with various supporting veggies and spices – most it seemed with too many ingredients. Which raises the question of whether Brussels sprouts really need such a large supporting cast to play well with for the average palette.

So, we decided to limit our vegetable medley to the sprouts, mushrooms, snow peas with a little garlic. For flavor we built a foundation on roasted sesame oil and added umami with fish sauce, coconut aminos and tamari.

We also noticed that many Brussels sprouts recipes used honey, maple syrup or other sweeteners for no apparent reason other than to meet the expectations of the standard American diet’s affinity for sugar. Although we routinely strip added sugar from our recipes, with no apparent loss of flavor, we decided to throw in a handful of blueberries for a little natural sweetness.

Two Recipes

At any rate, we decided to develop two savory Asian recipes as an experiment by oven-roasting one dish and pan-frying the other. Both recipes were built on slight variations in Asian flavors with no added sugars (other than blueberries) because that seemed most promising to our palette and a healthy Paleo lifestyle.

Oven-Roasted Asian Brussels Sprouts

Ingredients

  • 1 lb. fresh Brussels sprouts, stemmed and quartered
  • 6-8 medium cremini mushrooms, ½ inch thick slices
  • 8 oz. snow peas or sugar snap peas, stems removed
  • 2 garlic cloves, finely minced
  • 4 – 6 slices no-sugar added bacon, cut 1 in. cubes
  • 1/2 cup blueberries, frozen or fresh
  • 2 tbsp. roasted sesame oil
  • 1 tbsp. coconut aminos
  • 1 tbsp. organic gluten-free tamari sauce
  • 2 tbsp. Red Boat fish sauce
  • ½ tsp. ground ginger
  • ½ tsp. sea salt
  • ½ tsp. ground white pepper

Method

  1. Preheat oven to 425 F.
  2. In large bowl add the chopped Brussels sprouts, sliced mushrooms, peas, minced garlic, bacon and blueberries.
  3. Separately, prepare the umami mixture in a small bowl by stirring together the oil, aminos, fish sauce, tamari, ginger, salt and pepper until fully combined.
  4. Pour the umami mixture over the veggies and toss by hand or with wooden spoons until fully coasted.
  5. Spread the coated veggie mixture on a parchment lined rimmed baking sheet.
  6. Bake for 30-45 minutes, stirring after 20 minutes, until the veggies are roasted to taste.
  7. Serve with anything and everything – and ENJOY!

Pan Fried Asian Brussels Sprouts

Ingredients

  • 4 – 6 slices no-sugar added bacon, cut 1 in. cubes
  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. organic salted or unsalted butter
  • 1 lb. fresh Brussels sprouts, shaved or sliced thinly
  • 6-8 medium cremini mushrooms, ½ inch thick slices
  • 8 oz. snow peas or sugar snap peas, stems removed
  • 2 garlic cloves, finely minced
  • 1/2 cup blueberries, frozen but thawed or fresh
  • 1 tbsp. roasted sesame oil
  • 1 tbsp. coconut aminos or gluten-free tamari sauce
  • 1 tbsp. Red Boat fish sauce
  • 1 tbsp. almond butter, smooth or crunchy
  • ½ tsp. ground ginger
  • ½ tsp. sea salt
  • ½ tsp. ground cayenne pepper

Method

  1. In large bowl add the thinly sliced Brussels sprouts, sliced mushrooms, peas, minced garlic and blueberries and combine.
  2. Separately, in make the umami mixture in a small bowl by stirring together the oil, aminos or tamari, fish sauce, almond butter, ginger, salt and pepper until fully combined.
  3. Pour the umami mixture over the veggies and toss by hand or with wooden spoons until fully coasted.
  4. Heat the olive oil over medium high heat in large 12 to 14-inch skillet with high sides until just before smoking. Then, add the butter and bacon and reduce to medium heat.
  5. Fry the bacon until nice and crispy. Set bacon aside to drain on paper towel.
  6. Add the coated veggie mixture to the pan and increase heat to medium high.
  7. Stir fry until veggies are just wilted or fry longer to taste.
  8. Serve topped with bacon bits – and ENJOY!

Pan Fried Asian Brussels Sprouts

Ingredients

  • 4 – 6 slices no-sugar added bacon, cut 1 in. cubes
  • 1 tbsp. extra virgin olive oil
  • 2 tbsp. organic salted or unsalted butter
  • 1 lb. fresh Brussels sprouts, shaved or sliced thinly
  • 6-8 medium cremini mushrooms, ½ inch thick slices
  • 8 oz. snow peas or sugar snap peas, stems removed
  • 2 garlic cloves, finely minced
  • 1/2 cup blueberries, frozen but thawed or fresh
  • 1 tbsp. roasted sesame oil
  • 1 tbsp. coconut aminos or gluten-free tamari sauce
  • 1 tbsp. Red Boat fish sauce
  • 1 tbsp. almond butter, smooth or crunchy
  • ½ tsp. ground ginger
  • ½ tsp. sea salt
  • ½ tsp. ground cayenne pepper

Method

  1. In large bowl add the thinly sliced Brussels sprouts, sliced mushrooms, peas, minced garlic and blueberries and combine.
  2. Separately, in make the umami mixture in a small bowl by stirring together the oil, aminos or tamari, fish sauce, almond butter, ginger, salt and pepper until fully combined.
  3. Pour the umami mixture over the veggies and toss by hand or with wooden spoons until fully coasted.
  4. Heat the olive oil over medium high heat in large 12 to 14-inch skillet with high sides until just before smoking. Then, add the butter and bacon and reduce to medium heat.
  5. Fry the bacon until nice and crispy. Set bacon aside to drain on paper towel.
  6. Add the coated veggie mixture to the pan and increase heat to medium high.
  7. Stir fry until veggies are just wilted or fry longer to taste.
  8. Serve topped with bacon bits – and ENJOY!

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