Brussels Sprouts Stir Fry with Onion and Mustard Seeds

The second Brussels sprouts dish demonstrated in the Gilmore Park Church community kitchen was a warm side dish.


How do we maintain a vibrant green on Brussels sprouts when cooking them?


  • 8 cups (about 2 pounds/1 kg)  small Brussels sprouts
  • 1 tablespoon mustard seeds
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1/4 teaspoon salt and pepper each
  • 1/3 cup chicken broth
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon juice


Source: this recipe is adapted from Canadian Living

Serves 6


Continue ReadingBrussels Sprouts Stir Fry with Onion and Mustard Seeds

Brussels Sprouts and Kale Salad

For this community kitchen at Gilmore Park Church, Minoo had a theme of vegetarian dishes. In this kitchen, Minoo wanted to introduce Brussels sprouts which is in season during winter time.


There were two Brussels sprouts dishes planned for this kitchen; a salad and a warm side dish.


Here is the excerpt which Minoo shared in the kitchen:

No one knows the origin of Brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories.

Unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete, i.e. it does not provide the full spectrum of essential amino acids; it can be made complete by eating it with whole grains. This means you can skip a higher calorie source of protein, like high fat meat and occasionally rely on a meal of Brussels sprouts and grains for your protein intake.

Brussels sprouts are loaded with Vitamin A, folacin, potassium and calcium. They are high in fiber; they provide 3 to 5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked. Brussels sprouts are one of those food that will fill you up.

Brussels sprouts belong to the disease fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage; fellow cruciferous vegetables, Brussels sprouts may protect against cancer with their phytochemical property.

Brussels sprouts are also rich in Vitamin C, another anti-cancer agent. You are assured of the health benefits of high in protein and low in fat and calories of Brussels sprouts, so enjoy them while they are in season.


  • 1/4 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced shallot
  • 1 clove garlic, finely minced
  • salt and pepper to taste
  • 1/2 cup olive oil
  • 1 bunch kale
  • 12 ounces Brussels sprouts
  • 1/2 cup almonds with skins, toasted and coarsely chopped
  • 1/2 cup grated Pecorino or Parmesan or Romano cheese


Source: this recipe is adapted from Care 2

Serves 6 to 8


Continue ReadingBrussels Sprouts and Kale Salad