Brussel Sprouts with Balsamic Vinegar and Pine Nuts

 Of all the vegetables commonly grown in Australia, Brussels sprouts are probably the most divisive. A large proportion of the population will turn their noses up at the very mention of this amazing vegetable, having had a bad experience in their childhood. Maligned for being bitter, these powerhouse parcels are packed with fibre, vitamins K and C, and antioxidants, which support digestion, boost immunity, and lower cancer risks. They are low in calories, promote heart health, reduce inflammation, and help regulate blood sugar, making them a dense source of nutrients.

Let's talk about the bitterness. Brussels sprouts are naturally bitter due to sulphur-containing compounds called glucosinolates, which act as a natural pesticide against insects. Overcooking them breaks these down into stronger, bitter compounds. Up until the 1990s, the most common way Australians cooked Brussels sprouts was to boil or steam them within an inch of their lives, turning them soggy, almost grey, and bitter on the plate. My mum would cut a small cross into the base of each sprout to "remove the bitterness". This would help them cook faster, so perhaps there is some merit in doing that.

Brussels sprouts don't need to be cooked until soggy. They add a nice bit of crunch and are even lovely cut finely and used raw in salads. Being a member of the Brassicaceae family, they are of the same species as broccoli, cabbage, kale, and cauliflower. They are considered cool-weather, cruciferous vegetables. They come into their best in autumn and winter.

The best ways to reduce the bitterness are to:

• Roast: Roasting or pan-frying brings out natural sugars and caramelises the sprouts.

• Acid: Add lemon juice or vinegar.

• Pair with bacon, honey, or parmesan cheese to balance the flavour.

This recipe uses 2 of these three ways, although you can, of course, add some freshly shaved parmesan to hit the trifecta!

So I recommend that if you haven't tried Brussels sprouts since you were a kid, your tastes have likely changed, and the way to cook them certainly has. Do yourself a favour and give Brussels sprouts a go!

Serves 4

• 16 Brussels sprouts
• 3 tbl balsamic vinegar
• 1½ tbl pine nuts
• Olive oil

In a small pan, gently toast the pine nuts. Be careful, as they can burn quickly. When golden, set aside.

Halve the Brussels sprouts, removing any damaged or yellowing outer leaves.

In a heavy-based pan, heat the olive oil. Place the Brussels sprouts cut-side down and cook without moving them around for 5 minutes, until caramelised.

In a small saucepan, bring the vinegar to a gentle simmer and reduce by a third.

Turn the sprouts over and cook for a further 3-4 minutes, until starting to blacken on the underside.

To serve, place the sprouts on a serving dish. Drizzle with the reduced balsamic vinegar and sprinkle the pine nuts over.