Air Fryer Brussels Sprouts

If you are looking for a healthy and easy side dish that everyone will love, look no further than this air fryer Brussels sprouts recipe. Air frying is a great way to cook Brussels sprouts, as it makes them crispy on the outside and tender on the inside, without using a lot of oil or butter. Plus, air frying is faster and more convenient than roasting in the oven. You can season your air fryer Brussels sprouts with your favorite spices, herbs, or sauces, and enjoy them as a snack, salad, or main course. Here is how to make air fryer Brussels sprouts in a few simple steps.

History

Brussels sprouts are believed to have originated in the Mediterranean region along with other types of cabbage. They were first cultivated in ancient Rome and later spread to northern Europe during the Middle Ages. They were named after Brussels, Belgium, where they were grown extensively in the 13th century.

Brussels sprouts became popular in France and England in the 18th century and were introduced to North America by French settlers in Louisiana around the same time. They were also brought to China by Jesuit missionaries in the 19th century. Today, Brussels sprouts are widely cultivated and consumed around the world. The largest producers are China, India, the Netherlands, Germany, France, the United Kingdom, Canada, and the United States.

Ingredients

To make air fryer Brussels sprouts, you will need the following ingredients:

• 1 pound of Brussels sprouts, trimmed and halved
• 2 tablespoons of olive oil
• Salt and pepper, to taste
• Optional: garlic powder, onion powder, paprika, cumin, chili powder, lemon juice, balsamic vinegar, honey, maple syrup, Parmesan cheese, bacon bits, etc.

Instructions

Follow these instructions to make air fryer Brussels sprouts:

1. Preheat your air fryer to 375°F (190°C) for about 10 minutes.
2. In a large bowl, toss the Brussels sprouts with olive oil and salt and pepper. You can also add any other seasonings you like, such as garlic powder, onion powder, paprika, cumin, chili powder, etc.
3. Transfer the Brussels sprouts to the air fryer basket in a single layer. Do not overcrowd the basket, as this will prevent even cooking and crispiness. You may need to cook in batches depending on the size of your air fryer.
4. Air fry for 15 to 20 minutes, shaking the basket halfway through, until the Brussels sprouts are golden and crisp on the edges.
5. Transfer the air fryer Brussels sprouts to a serving platter and drizzle with lemon juice, balsamic vinegar, honey, maple syrup, Parmesan cheese, bacon bits, or any other toppings you like. Enjoy while hot or at room temperature.

Health Benefits

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. They also contain antioxidants, anti-inflammatory compounds, and cancer-protective substances that may benefit your health in various ways. Some of the health benefits of Brussels sprouts are:

• They may help prevent oxidative stress and cellular damage, which are linked to chronic diseases such as heart disease, diabetes, and cancer
• They may support blood clotting and bone health, thanks to their high vitamin K content. Vitamin K is also involved in regulating inflammation and calcium metabolism
• They may boost your immune system and enhance iron absorption, due to their high vitamin C content. Vitamin C is also important for collagen synthesis, wound healing, and skin health
• They may improve your digestive health and regularity, as they are rich in fiber. Fiber can also help lower your cholesterol levels, blood pressure, and blood sugar levels, as well as reduce your appetite and weight
• They may have anti-cancer effects, as they contain glucosinolates, sulforaphane, indole-3-carbinol, and other phytochemicals that can modulate the activity of various enzymes, hormones, and genes involved in cancer development and progression

How to Serve

Brussels sprouts are versatile and can be served in many ways. You can enjoy them raw, boiled, steamed, roasted, sautéed, or air-fried. You can also season them with different spices, herbs, sauces, or toppings to suit your taste preferences. Here are some ideas on how to serve Brussels sprouts:

Raw:

You can shred or slice Brussels sprouts thinly and adds them to salads or slaws for a crunchy and refreshing texture. You can also make a dressing with lemon juice, olive oil, honey, mustard, salt, and pepper to drizzle over them

Boiled:

You can boil Brussels sprouts in salted water for about 10 minutes or until tender. You can then drain them and toss them with butter, garlic, parsley, salt, and pepper for a simple and classic side dish.

Steamed:

You can steam Brussels sprouts in a steamer basket over boiling water for about 15 minutes or until tender. You can then sprinkle them with Parmesan cheese, lemon zest, salt, and pepper for a cheesy and zesty flavor.

Roasted:

You can roast Brussels sprouts in a preheated oven at 200°C (400°F) for about 25 minutes or until browned and crisp on the edges. You can then drizzle them with balsamic vinegar, maple syrup, or honey for a sweet and tangy glaze.

Sautéed:

You can sauté Brussels sprouts in a large skillet over medium-high heat with some oil or butter for about 15 minutes or until browned and tender. You can then add some bacon bits, onion, garlic, thyme, salt, and pepper for a smoky and savory flavor.

Air-fried:

You can air-fry Brussels sprouts in a single layer in an air fryer basket at 190°C (375°F) for about 10 minutes or until golden and crisp on the edges. You can then season them with garlic powder, paprika, cumin, chili powder, salt, and pepper for a spicy and flavorful kick.

Frequently Asked Questions

Here are some frequently asked questions and answers about air fryer Brussels sprouts:

Do you need to wash Brussels sprouts before air frying?

Yes, you should wash your Brussels sprouts under cold running water and pat them dry with paper towels before trimming and halving them.

How do you trim Brussels sprouts?

To trim Brussels sprouts, cut off the stem end of each sprout and peel off any yellow or wilted outer leaves. Then cut each sprout in half through the stem.

Can you use frozen Brussels sprouts in the air fryer?

Yes, you can use frozen Brussels sprouts in the air fryer without thawing them first. However, you may need to increase the cooking time by 5 to 10 minutes and shake the basket more frequently to ensure even cooking and crispiness.

How do you store leftover air fryer Brussels sprouts?

You can store leftover air fryer Brussels sprouts in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. To reheat them, you can either microwave them for a few minutes or air fry them again for 5 to 10 minutes until hot and crisp.