If you can’t stomach sprouts on their own, try these four recipes that even the most vehement haters will enjoy. There’s a very good reason to eat them, too - a 100g serving of sprouts contains nearly twice as much immunity-boosting vitamin C as one orange.
Sprouts with garlic and pancetta
“Brussels sprouts on their own are pretty bland and can have a slightly mushy texture, which can make them taste a bit rank,” says personal trainer and nutritionist Chloe Madeley. “The pancetta in this recipe gives them a salty, smoky edge and some much-needed crunch, while their spongy texture will ensure they really soak up the garlic.”
- 200g baby Brussels sprouts
- 75g pancetta
- 2 garlic cloves
- 1tsp salted butter
- Salt and pepper to season
Heat the butter in a nonstick frying pan over a medium heat. Crush the garlic into the pan and add the pancetta. When the pancetta starts to get crisp, put a pan of salted water on to boil. Cut off the hard ends of the sprouts and slice in half. Once the water’s boiling, throw the sprouts in and cook for two minutes, then drain them and add to the frying pan. Sauté for one to two minutes. Season with salt and pepper to taste, then serve.
- 400g Brussels sprouts
- 60g pork crackling
- 2 cloves of garlic, finely chopped
- 1tbsp vegetable oil
- Salt and pepper, to taste
Remove the outer leaves of the sprouts, chop them in half and boil in salted water for ten to 12 minutes until soft. Strain and put aside. Heat a wok or large frying pan, then add the vegetable oil and garlic. Add the cooked sprouts to the pan with the salt and pepper and stir. Crumble the pork crackling over the dish and serve.
Chicken and sprout omelette
- 90g Brussels sprouts, cut into chunks
- 60g cooked chicken breast, cut into strips
- Handful of mushrooms, thinly sliced
- 3 eggs
- 1tsp of butter
Crack the eggs into a bowl and beat or whisk thoroughly. Mix in the mushrooms, sprouts and chicken. Heat the butter in a small pan over a low heat. Pour the mixture into the pan and fry until cooked, flipping halfway through.
Turkey and sprout bubble and squeak cake
- 200g Brussels sprouts, trimmed
- 1kg potatoes, peeled and cut into chunks
- 60g butter
- 1 small onion, peeled and diced
- 300g cooked turkey breast, chopped
- 50g plain flour, seasoned with salt and pepper
- 1tbsp rapeseed oil
- Sea salt, black pepper and a pinch of freshly grated nutmeg
Boil the potatoes for 15 minutes, drain, add half the butter and mash well. Cook the sprouts for five minutes until tender, drain and shred. Heat the remaining butter in a frying pan and fry the onion until soft, then cool a little. Mix the sprouts, turkey, potato and onion, season and leave to cool, then shape into eight cakes. Coat them in flour, then fry them in the oil for four minutes each side. Drain on kitchen paper. Serve with rocket, poached eggs and red pepper sauce.
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Between 2010 and 2016, Ben was the deputy editor of Men’s Fitness UK, which predated, and then shared a website with, Coach. Ben also contributed exclusive features to Coach on topics such as football drills, triathlon training plans and healthy eating.