Do your kids love Brussels sprouts? No?! Neither did ours until we made these Crispy Smashed Brussels Sprouts. Get your kids involved in the fun and create a pressure-free opportunity to expose them to this frequently avoided vegetable.
This recipe is the first to get my kiddos to TRY and actually LIKE this funky veggie!
The secret to easy smashing for crispy sprouts is using a meat tenderizer. Trying to smash them with a cup is a difficult and slippery process!
Make sure to get your kiddos in on the action – it’s a fun activity that provides a pressure-free exposure opportunity to this frequently avoided veggie.
Why We Love Cruciferous Vegetables
You might be wondering why you should even attempt to serve cruciferous vegetables like Brussels sprouts or broccoli to kids. These types of vegetables tend to be the ones that send kids running the other way. As moms, we totally get that fear that putting a veggie like this on a kid’s plate might sink the whole meal. But as dietitians, we understand how important it is to expose children to a wide variety of foods that both expand their palate and provide fundamental nutrition for growing bodies.
Cruciferous vegetables are full of fiber, vitamins C and K, and folate (B9). They contain a compound known as sulforaphane, which is beneficial for heart and digestive health, as well as regulating blood sugar. Sulforaphane also has clear antioxidant and anticancer benefits.
So the next time the thought of choosing a vegetable to serve with dinner causes you to cringe, grab your meat tenderizer, hand it to your kid, and show them what fun preparing a cruciferous veggie can be! And who knows, they might even taste them, too!
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Crispy Smashed Brussels Sprouts
Equipment
- Meat tenderizer
Ingredients
- 2 lbs (6 cups) of Brussels sprouts
- 1 Tablespoon olive oil
- 1 Tablespoon nutritional yeast
- 1/2 teaspoon salt
Instructions
- Wash and trim Brussels sprouts.2 lbs (6 cups) of Brussels sprouts
- Fill a pot with water big enough to hold the Brussels sprouts and bring to a boil.
- Once boiling, add sprouts and cook for about 10 minutes until soft.
- Remove sprouts from the water and add to an ice bath to cool for 1 minute.
- Remove from water and pat dry.
- Toss sprouts with olive oil, nutritional yeast, and salt.1 Tablespoon olive oil, 1 Tablespoon nutritional yeast, 1/2 teaspoon salt
- Using the ridged side of a meat tenderizer, flatten the sprouts to about 1/2 inch thick.
- Bake or air-fry:– Air-fry at 400 F for about 15 minutes, flipping half way through.– Bake at 425 F for 15 minutes. Remove from the oven, flip, and continue baking for 10 minutes, watching to ensure they don’t burn.
Notes
- Air frying is preferred for extra crispy sprouts!
- Be sure not to skip the boiling step – they need to be soft if they’re going to be smashed.
If you liked this recipe, check out these other “learning to like vegetables” recipes:
- Kale Oat Muffins
- Serving Cruciferous Veggies to Kids
- How to Introduce Leafy Greens to Babies and Toddlers
- How to Help Your Child Eat More Vegetables
