How to Cook Brussel Sprouts | Ever thought of an Air Fryer ?

how to cook brussel sprouts

How to Cook Brussel Sprouts

People often ask me, “How to cook Brussel sprouts.” I believe this article will be an enjoyable and educational experience for you when you cook for your loved ones. It is particularly true if you include children to cook with you. If you’re not up to this challenge, however, here are some of the ways to cook your Brussel sprouts.

Choosing the right Brussel Sprouts

 Always go for the green ones. You must avoid the light green and partly yellow Brussel sprouts. Once purchased, store it in a chiller. Always clean Brussel Sprouts before cooking.

Blanching vs. Roasting

To get the absolute most from your Brussel sprouts, you must either blanch it or roast it. Blanching will give the right color. Roasting will give better nutrients. So you must know the recommended cooking times in both cooking cases. If you have ever watched a cooking show or read a magazine, you will see how important it’s to maintain your vegetables from being overcooked. For Brussel, cook till tender and slightly transparent. It also helps with all the Brussel’s texture.

 How to cook Brussel Sprouts by Blanching

First, we have to cut the Brussel sprouts into half. Remove the excess leaves. Trim the stem. Then we need to boil water with salt. In another container, we must take ice-cold water. Drop the Brussel Sprouts for 7-8 minutes in the boiling water and take it out. Plunge it to the ice-cold water. Once they are cold, remove from the water. Ensure to drain any excess water. It is how you blanch Brussel Sprouts.

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How to cook Brussel Sprouts by Roasting

Though the preparation process is still the same, the cooking process is different. You must toss the Brussel sprouts with a little salt and olive oil. Lay them in a tray and cook it in the oven for 15 minutes. You may use some bacon bits to give it a different taste. You may also try Airfryer Brussel Sprout. For Air Fryer Brussel Sprouts, you need to use an air fryer. It is a modern cooking machine. The best part of Air fryer Brussel sprout is you can cook with minimum to low oil.

Air Fryer Brussel Sprouts

You might also learn about the ideal way to cook Brussel sprouts with an Air fryer by watching a cooking show on TV. Once I was watching a cooking show, where the chef was making Air fryer Brussel Sprouts. He advised adding lemon juice to maintain the veggies clear while it cooks. He also demonstrated how the lemon juice would reduce the bitterness in the Air Fryer Brussel Sprouts.

how to cook brussel sprouts

Air Fryer Brussel Sprouts Nutrition Facts

Learning how to cook Brussel sprouts might take a little patience and practice, but good advice is, don’t overcook the vegetables. If you would like to be successful with your kitchen renovation, remember that cooking is an art. So use common sense and try new things, and you’re going to realize that your recipes are going to be a lot of fun! If you know how to cook Brussel sprouts, it means you found the goldmine for vitamins, minerals, and fiber.

Brussels sprouts are less in carbs but high in fiber, vitamins, and minerals.

Here are some of the major nutrients in a Halfcup (78 grams) of cooked Brussel sprouts in an Air fryer.

Ingredients: 28 grams

  • Protein: 2 g
  • Carbs: 6 grams
  • Vitamin K: 137 percentage of the RDI
  • Vitamin-c: 81% of the RDI
  • Vitamin-A: 12 percent of the RDI
  • Folate: 12 percent of the RDI
  • Manganese: 9 percent of the RDI
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Brussel sprouts are incredibly rich in vitamin K, which Is Essential for blood clotting and bone health.

They’re also high in vitamin C, an antioxidant that helps promote iron absorption and helps in tissue repair and immune function.

Furthermore, their high fiber content helps support gut and frequency health.

Together with the nutrition previously, Brussel sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, potassium, and calcium. 

Rich in Antioxidants

Brussel sprouts have many health benefits, but their unique antioxidant content sticks out. Antioxidants are substances that reduce oxidative stress in your cells and help lower your risk of chronic illness. One study discovered that if participants ate roughly two cups (300 g ) of Brussel sprouts each day, their cells’ damage in oxidative stress decreased by 28 percent.

Air fryer Brussel sprouts are exceptionally high in kaempferol, an antioxidant that’s been studied extensively due to its many health-promoting properties. Kaempferol can decrease cancer cell growth, relieve inflammation, and enhance heart health.

But never fry Brussel sprouts. It will lose all nutrients. Therefore the trick of how to cook Brussel sprouts will guide you on how to get the best nutrients from it.

 Omega 3

For people that don’t eat fish or fish, eating enough omega-3 fatty acids may be challenging. Many foods only comprise malic acid (ALA), a kind of omega-3 fatty acid that uses less effect on your body than omega-3 fats from fish and fish. It is because your body can convert ALA into the active types of omega-3 fatty acids in limited amounts.

As a result, you would need to eat a larger quantity of ALA omega-3 fatty acids to satisfy your daily omega-3 requirements, compared to getting your omega-3 fats from fish or fish.

Brussel sprouts are among the very best plant sources of omega-3 fatty acids, as well as 135 mg of ALA in each half-cup (78-gram) functioning of cooked Brussels sprouts. So you know now how important it is to know how to cook Brussel Sprouts.

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Omega-3 fatty acids reduce blood sugar, slow cognitive decline, decrease insulin resistance, and lessen inflammation

Adding several servings of Air fryer Brussel sprouts on your diet every day can help you quickly meet your omega-3 fatty acid needs, using a half-cup (78 g ), providing 12 percent of the daily requirement women and 8.5% for guys.

As much as we adore Air fried Brussel sprouts, we love our health.

A simple recipe 

Cook Brussel Sprouts with honey and walnuts


  • Green Brussel sprouts, trimmed and halved: 250 grams
  • Two tbsp of extra-virgin olive oil
  • 8 oz of Honey
  • 1 tsp of Hot sauce
  • California walnuts: ten pieces
  • 2 grams of chili powder
  • Kosher salt as per your taste
  • Sugar 20 grams

On a large baking sheet, throw brussels sprouts with oil and season with pepper and salt.

Reduce oven temperature to 350°. Scatter walnuts onto a large baking sheet and bake until walnuts are toasted, 8 to 10 minutes.

Make candied walnuts: Grease a large plate with cooking spray. Cook, constantly stirring, until sugar coatings walnuts and turns golden, about 3 minutes. Instantly move walnuts to a ready plate and then spread into one layer—season with salt. Let cool completely, stirring a couple of occasions to keep walnuts different.

Organize Brussels sprout cut side-up onto a serving dish. Top each with a bit of brie, a candied walnut, together with a spoonful of honey.

Brussel sprouts recipe in the Air fryer

Brussel Sprouts is one of the most popular “quick” meals out there. Do you have an Air fryer at home? Try the same recipe but instead of the roasting tray, use the air fryer basket. Toss your Brussel sprouts with some oil. Season with pepper & salt. Place the Brussel sprouts into the air fryer basket. Cook for eight-to-12 minutes 

Once you’ve done, the cooking time is up, serve. It is a quick, easy, and delicious meal for any dinner party. I especially love these Brussel sprouts as a snack. Some people prefer it on top of baked potato or baked ziti! You can serve them with Steaks as well. So if you know how to cook Brussel sprouts, you will surely enjoy a healthy gala meal.