- August 20, 2022
- by Amy Gorin, MS, RDN
- 0 Comments
Healthy Grape Honey Brussels Sprouts
These grape honey Brussels sprouts is a tasty, heart-healthy Brussel sprouts recipe. And the frozen Brussel sprouts recipe is so easy to make!
Grape juice adds a wonderful sweetness to this frozen Brussels sprouts recipe. As a registered dietitian nutritionist, I love adding unique flavor to veggies to make them even more appealing. This heart-healthy dish is sure to wow your tastebuds.
Plus, who wouldn’t want a super easy side dish to make for the upcoming Thanksgiving holiday? All told, this recipe takes less than 20 minutes to whip up.
Ingredients
I’ve been in the mood for Brussels sprouts lately, and I’ve also been playing around with cooking with grape juice. So I thought that the two ingredients would be fun to combine.
You only need a few ingredients to make these easy honey Brussels sprouts.
Brussels sprouts: I used frozen to make cooking up this recipe a breeze. You could substitute in fresh Brussels sprouts, though.
Onion: I love the taste of sauteed onions, plus these add more vegetables to the Brussels sprouts.
Grape juice: Did you know that grape juice is made with Concord grapes? These grapes contain powerhouse nutrients called polyphenols and help keep your heart healthy by promoting healthy circulation.
Because Concord grapes are only available fresh for a short time every fall, the grape juice is a great way to take in the nutrient-rich fruit. Each cup of the grape juice provides two servings of fruit.
Plus, the juice is a great way to provide sweetness without adding sugar.
Corn starch: This helps thicken the sauce.
Honey: With the amount of honey I used in the glaze, you take in just ¾ teaspoon added sugar per serving. If you follow a vegan diet, you can swap the honey for maple syrup.
Step-by-step instructions
Are you familiar with eating Brussels sprouts? Maybe your go-to has been Brussels sprouts with balsamic vinegar, or maybe you add sweetness for a honey and balsamic vinegar sauce combo.
Or perhaps you go the longer route and make oven roasted Brussels sprouts on a baking sheet pan.
I mean, these options are no doubt delicious. But I want you to try something new! And this recipe is a lot faster than roasting sprouts. I’m all about saving time in the kitchen–and eating healthy, delicious food, of course.
To make this healthy Brussel sprouts recipe, you start with a delicious glaze. I first diced and cooked onion. Then I added grape juice, as well as corn starch to thicken the mixture, and a little honey to sweeten and thicken it.
Once I finished cooking the glaze, I mixed it with the Brussels sprouts in a large bowl. Make sure you toss to coat really well.
And ta-dah! Now, you have honey grape frozen Brussel sprouts. If you want, you can add a dash of kosher salt and pepper. But you don’t have to.
Another perk of this dish? It’s gluten free so is pretty versatile when it comes to dietary restrictions.
Nutrition
The best part about this honey Brussels sprouts recipe? It meets the American Heart Association’s guidelines for heart-healthy recipes.
Plus, each serving provides 24 percent of the daily value for cholesterol-helping fiber and 17 percent of the daily value for potassium, a mineral that can help control blood pressure by counteracting the effects of sodium.
I even cut back on certain ingredients that would have increased the fat content, including olive oil and Parmesan cheese!
What are you waiting for? Go ahead and dig into this delish Brussels sprouts recipe! I can’t wait to hear what you think. You don’t even have to preheat the oven to make this veggie.
Recipe FAQ
The Brussels sprouts make a great side dish, served alongside anything from baked tofu to an egg casserole. You can also serve the healthy Brussels sprouts recipe as finger-food appetizers. Simply skewer each Brussels sprout with a toothpick.
Making this platter took seconds, and your guests are sure to be appreciate a healthy app like this one. You can also serve up Brussels sprouts this way as a holiday appetizer!
They are not, but you can do an easy swap to make them vegan! Simply swap out the honey for maple syrup, and you’re set.
They are! All the ingredients––including Brussels sprouts, onion, grape juice, honey, and corn starch––are all gluten free.
You can! If you want the dish to be a little spicy, sprinkle on some red pepper flakes. I also love the taste of black pepper.
More grape recipes
If you’re looking for other ways to cook with grape juice and grapes? Try these recipes:
- How to Make Salad Dressing with Grape Juice
- Healthy Avocado Smoothie with Grape Juice
- Greek Yogurt Parfait Crunch with Sweet Grapes
- Healthy French Toast with Pistachios & Grapes
Sources
- American Heart Association
This blog post was updated in August 2022 and was originally part of a partnership with Welch’s.
Healthy Grape Honey Brussels Sprouts
Ingredients
- 20 ounces frozen Brussels sprouts
- ½ large yellow onion, diced
- ¼ cup water
- 1 cup Grape Juice
- 2 tsp corn starch
- 1 tbsp honey
Instructions
Brussels Sprouts
- Cook Brussels sprouts according to package directions in a medium saucepan, using as little water as possible.
- Once cooked, drain any remaining water (if any) and toss with grape glaze. Serve immediately.
Glaze
- Heat ¼ cup water in a small saucepan over medium-high heat.
- Add onion, and cook until translucent and most of the water is absorbed, 3-4 minutes; stir occasionally.
- Add grape juice, corn starch, and honey to the onions; bring to a boil and stir frequently as mixture thickens, 3-5 minutes.
Nutrition
I’d love to hear from you! Are you enjoying these sprouts tossed with grape honey dressing? What’s your favorite way to enjoy grape juice? What are your tips for cooking with juice?
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