Smashed Brussels Sprouts on a plate with Organic Greens sauce - Amy Myers MD®

Smashed Brussels Sprouts

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Written by Amy Myers, MD

The popularity of brussels sprouts has grown a lot since the mid 2000s! In fact, many restaurants offer fried brussels sprouts as a delicious, crispy appetizer. However, with the use of seed oils, shared friers, and other filler ingredients, it’s hard to call them a “healthy” bite. That’s why I created these easy Smashed Brussels Sprouts which are lightly seasoned and roasted to perfection. Not only would they be the perfect side dish for dinner, but they make a savory appetizer for any occasion.

Why smash them, you ask? Flattening them promotes an extra crispy texture when roasted. This makes for a superb dipping experience when paired with my nutritious green sauce. The addition of Organic Greens really enhances the flavor while offering whole-body support. This dish is great for winter months, especially when immunity tends to be lower. 

Benefits of Brussel Sprouts

Don’t let these small, rounded vegetables fool you. Brussels sprouts pack a nutritious punch and are a great addition to a healthy diet! Rich in fiber, brussels sprouts support healthy weight and blood sugar levels. Fiber is also important for proper gut function. One of the other benefits of brussel sprouts is their vitamin C content. Not only does vitamin C support healthy immune function, but it also facilitates iron absorption. Getting enough iron encourages healthy energy levels throughout the day.

Brussels sprouts often get a bad rap for their bland taste and mushy texture. However, that’s simply because they aren’t prepared properly. These smashed brussels sprouts are bursting with flavor, you won’t be able to get enough of them!

Cooking with Avocado Oil

Cooking oils have been getting a lot of attention lately. Many oils such as soybean oil and canola oil contain large amounts of trans fats. They also offer little to no nutritional value. Their highly processed nature also adds to inflammation in the body. Cooking with avocado oil is a safer, much healthier alternative. 

Avocado oil contains monounsaturated fats that nourish your heart, skin, and hair. It also promotes healthy digestion and inflammatory responses. Avocado oil has a high smoke point of 520°F and doesn’t lose nutritional value when heated. This makes it ideal for roasting brussels sprouts. Its mild flavor won’t overpower the other flavors in the dish. As you can see, there are many benefits to cooking with avocado oil!

Green Sauce

Making the perfect dipping sauce can be tricky. However, this green sauce takes a winning combination and kicks it up a notch. The unique blend of oil, apple cider vinegar, and cilantro gives this dipping sauce a tang that complements the brussel sprouts well. It also includes fresh parsley, oregano, and garlic to balance and enhance the other flavors.  

To make it even more scrumptious, I add a scoop of Organic Greens. Most of us aren’t consuming enough fruits and vegetables. This blend of phytonutrients and superfoods fills in the gaps and supports your health from every angle! Turmeric, moringa, maca root, and beet powder fight free radicals and support healthy aging. These are but a few of the many powerful ingredients in this proprietary blend. 

How To Make Smashed Brussels Sprouts

Ingredients to make Smashed Brussels Sprouts - Amy Myers MD®

The process for making these smashed brussels sprouts is pretty simple — just boil, smash, and bake! Start by preheating it to 425 degrees Fahrenheit. Rinse and trim the stems off the brussels sprouts. Remove any damaged or yellowed leaves as well.

Rinsing brussels sprouts for Smashed Brussels Sprouts - Amy Myers MD®

Bring a pot of water to a boil. Adding a pinch of salt speeds up the process. Once boiling, add the brussels sprouts and cook until fork-tender, about 10 minutes. Remove the brussel sprouts, drain and pat dry with a clean kitchen towel.

Placing boiled brussles sprouts on a pan to make the Smashed Brussels Sprouts - Amy Myers MD®

Line a baking sheet with parchment paper. Arrange the brussels sprouts so that there’s a little space in between each. Using a fork, a clean hand, or the bottom of a glass, gently smash each brussel sprout. Don’t smash it too flat, though. You want it flattened yet still holding its shape. Don’t worry if they look a little rustic—it’s part of the charm! 

Smashing the boiled Brussels Sprouts to make Smashed Brussels Sprouts - Amy Myers MD®

Drizzle the smashed brussels sprouts with avocado oil. Season with the cumin, sea salt, and pepper. Toss to coat every nook and cranny in the delicious spice mix. When ready, place in the oven and roast for 20-25 minutes. Make sure to flip the brussels sprouts halfway through to ensure those edges are golden and crisp.

Roasted Smashed Brussels Sprouts on a sheet pan - Amy Myers MD®

While the Brussels sprouts roast, let’s whip up our delectable green sauce! In a high-speed blender, simply combine your avocado oil, apple cider vinegar, and Organic Greens. Add the fresh cilantro, parsley, oregano, garlic, and salt and mix until you reach a smooth, creamy consistency. Adjust to taste as needed. 

Making the green sauce for the Smashed Brussels Sprouts - Amy Myers MD®

Serve your crispy smashed brussels sprouts drizzled with green sauce. You can set some in a cup for dipping as well. Enjoy!

Pouring green sauce on Smashed Brussels Sprouts - Amy Myers MD®

You can also enjoy Organic Greens in a tasty and energizing beet juice!

Smashed Brussels Sprouts

Course:

Snack, Lunch, Dinner

Protocol:

Gut Health

Servings:

6 people

Prep Time:

15 minutes

Cook Time:

45 minutes

Ingredients

Brussels Sprouts 

  • 4 cups Brussels sprouts 
  • 4 tbsp avocado oil
  • 2 teaspoon cumin 
  • Sea Salt and pepper to taste 

Green Sauce 

  • 1 scoops Organic Greens 
  • 1 cup fresh cilantro 
  • 1 cup fresh parsley 
  • 1 tbsp fresh oregano 
  • 2 cloves garlic 
  • ¾ cup avocado oil
  • 3 tbsp apple cider vinegar 
  • ½ tsp sea salt

Instructions

  1. Preheat your oven to 425°F (220°C). Rinse the brussels sprouts thoroughly, then trim the stems and remove any yellowed or damaged outer leaves.
  2. Bring a large pot of salted water to boil. Add the brussels sprouts and cook for 8-10 minutes, or until fork-tender. Drain them and pat dry with a clean kitchen towel—you want them as dry as possible for maximum crispiness.
  3. Place the cooked brussels sprouts on a baking sheet lined with parchment paper. Using the bottom of a glass or a fork, gently smash each sprout until it’s flattened but still holds together. 
  4. Drizzle the smashed sprouts with avocado oil. Sprinkle the cumin evenly over the top, then season with salt and freshly ground black pepper to taste. Give them a gentle toss to coat every side.
  5. Place the baking sheet in your preheated oven and roast for 20-25 minutes, flipping the sprouts halfway through. Roast until the edges are golden and crisp.
  6. While the brussel sprouts are baking, put together the green sauce.
  7. Combine all ingredients—Organic Greens, cilantro, parsley, oregano, garlic, avocado oil, apple cider vinegar, and salt—into a high-speed blender. 
  8. Pulse until the mixture reaches a smooth, creamy consistency. Scrape down the sides of the blender as needed to ensure everything is well combined. 
  9. Taste your sauce and adjust the salt or apple cider vinegar to suit your flavor preference. 
  10. Transfer your crispy smashed brussels sprouts to a serving platter and drizzle with the Organic Greens Sauce.