Brussels Sprouts Two Ways
Brussels Sprouts Two Ways for fall comfort. Pine nuts or cranberries and walnuts. Lightly steamed for peak flavor with nutrition facts, benefits, and serving ideas.
Brussels Sprouts Two Ways (October Focus Food)
From my recipe archives to yours. back in my Vega-Riffic days I leaned on simple, warming veggie dishes as the weather cooled. this October I’m bringing one of those staples to Plant Based Flex because Brussels sprouts are an October Focus Food in my kitchen. they’re quick, cozy, and still nutrient-dense when you keep the heat light. think bright green, tender-crisp, never mushy.
tip: light steaming keeps most nutrients while softening the bite. aim for 3–4 minutes, just until vibrant green.
Why Brussels Sprouts belong on your fall plate
- Fiber for digestion and fullness
- Vitamin C to support immunity and collagen
- Vitamin K for bone and heart health
- Glucosinolates → sulforaphane compounds that support natural detox pathways and cell protection
flex your plant power and enjoy one or both versions below.
Version 1: Brussels Sprouts with Pine Nuts
Ingredients
- 1 lb Brussels sprouts, stems trimmed and thinly sliced
- ½ tsp fine sea salt, or to taste
- ½ cup pine nuts
Preparation
- Steam sliced Brussels sprouts 3–4 minutes until tender-crisp. Drain well.
- Toss with sea salt and pine nuts. Serve warm.
Per-Serving Nutrition (serves 4, estimate)
- Calories: ~163
- Protein: ~6 g
- Carbs: ~12 g
- Fiber: ~5 g
- Fat: ~12 g
(USDA averages; salt not included.)
Ingredient health highlights
- Pine nuts: rich in heart-friendly monounsaturated fats, magnesium, and pinolenic acid which may help satiety.
- Brussels sprouts: see benefits above.
Version 2: Brussels Sprouts with Cranberries & Walnuts
inspired by a Vegetarian Times Healing Foods recipe I tweaked years ago—still a favorite, still fast.
Ingredients
- 1 lb Brussels sprouts, stems trimmed and thinly sliced
- ½ cup walnuts, coarsely chopped
- ½ cup dried cranberries, chopped
- ½–1 tsp sea salt, to taste
- ½ tsp garlic powder
- ½ tsp onion powder
- 2 Tbsp cold-pressed hemp oil
- ½ Tbsp extra-virgin olive oil
- 2–3 light drizzles raw agave nectar (about 2 tsp), to taste
Preparation
- Steam sliced Brussels sprouts 3–4 minutes. Drain well and place in a bowl.
- Add walnuts, cranberries, sea salt, garlic powder, onion powder, hemp oil, olive oil, and a light drizzle of agave.
- Toss until glossy and evenly coated. Taste and adjust salt or agave.
Per-Serving Nutrition (serves 4, estimate)
- Calories: ~282
- Protein: ~6 g
- Carbs: ~28 g
- Fiber: ~6 g
- Fat: ~19 g
(USDA averages; assumes sweetened dried cranberries and ~2 tsp agave.)
Ingredient health highlights
- Walnuts: excellent source of ALA omega-3s for brain and heart health.
- Dried cranberries: polyphenols that support urinary tract health; choose low-sugar if available.
- Hemp oil: balanced omega-6 to omega-3 profile.
- Olive oil: oleic acid and polyphenols for cardiovascular support.
- Garlic and onion powders: sulfur compounds that may benefit immune and metabolic health.
Serving suggestions
- Cozy side: pair either version with roasted squash or a warm quinoa pilaf.
- Hearty bowl: toss with farro and add citrus zest or a splash of balsamic.
- Flexitarian boost: top with a soft-boiled egg or flakes of baked salmon if that fits your plan.
- Add-ins to play with: swap walnuts for pecans, try golden raisins or chopped dried apples, add shaved Parmesan or dairy-free crumble, finish with lemon juice for brightness.
Make it yours
- Keep the steam time short for the best texture.
- For lower sugar, use unsweetened dried cranberries or reduce the agave.
- Toast nuts briefly in a dry skillet for deeper flavor.
- Salt mindfully if using salted nuts.
Notes on nutrition
Nutrition figures are good-faith estimates calculated from standard USDA data for the listed amounts and four servings. Actual values will vary with brands and exact measures.
Final thought
As the days cool, warm vegetables feel like a hug. these two Brussels sprout bowls are fast, satisfying, and perfect for fall. if you make them, share your spin and tag me @plantbasedflex_debbie so we can all thrive beyond 60 together.
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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