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Sarah Makiyama 講師のコラム

Healthy Foods

今週のテーマ: 春の食べ物と言えば

2021年4月24日

In spring most people feel the urge to eat healthier, exercise more, and generally work towards a better place for body and mind. Recently, I have felt this pull too, and it has resulted in the buying of one of my favorite healthy vegetables, brussel sprouts.


Brussel sprouts aren't found as commonly in Japan. In fact, I usually have to make a trip to Costco in order to find them at all. These mini cabbages are packed full of nutrients and can be a tasty addition to any healthy meal if you know how to cook them. 

I generally eat brussel sprouts one of two ways. Both ways I tend to use a toaster oven to get the cooking done, though fried brussel sprouts can be incredibly tasty (although less healthy). First, wash your brussel sprouts and drain them. Next, cut them into halves or quarters. I tend to cut them into quarters for a shorter cook time, but by cutting them in half, you ensure even cooking on both sides. 

The first flavor that I think goes very well with brussel sprouts is butter and garlic. This option is the healthier of the two and the ingredients are ones people normally keep in their house consistently. After cutting the brussel sprouts, put them in a bowl and pour about a teaspoon of olive oil on them. Mix them up until they are mostly coated. Next, microwave 2 teaspoons of butter and pour those on top as well. I like the combination of the olive oil and the butter for flavor, but you can do just olive oil if you would like. Next, sprinkle salt and garlic powder to taste and mix it all together before putting them in one layer on a baking sheet. Toast for around 30 minutes at 200 degrees celcius, or until the centers are soft and the outsides are crispy. You may want to flip them in the middle of the cook to get an even cook on both sides. After taking them out of the oven, you can add parmeasan cheese on top if you'd like, or keep it healthy and skip this step. 


The second flavor I also first prepare with olive oil. After that, I mix balsamic vinegar and honey in a bowl (about half a cup) and pour that mixture on the brussel sprouts. This mixture will carmalize the brussel sprouts for a sweet and sour, healthy treat. Cook time should be the same, but I usually check on them more often because of the carmalization process. I flip these every 7 minutes to prevent burning. Drizzle more balsamic vinegar on top for an extra zing!


What are your favorite recipes? Let's talk about our favorite foods and cooking ideas in our next English lesson!

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