Girl ‘Sprouts’ honor – this recipe is delicious. . .

. . . AND nutritious!

It is really interesting how much more you treasure your mother (or parent) after becoming one yourself, and my gratitude towards my own mother is a great example of just that. Somehow, she managed to put dinner on the table every. . . single. . . night of my childhood. Doing some quick math, that means she cooked for us over 6,500 times!!! (and, if you factor in my sister still living in our home for 3 additional years after I went off to college, it’s actually over 7,500 dinners!) Never mind all the lunches she packed and breakfasts she assembled. So. . . much. . . appreciation, Mom. Now, how is this relevant to today’s post? Well, funny enough, even with ALL of those meals, not once did my mom prepare Brussels sprouts for us. Why is that, you may ask? Well, because when she was served them as a kid, by her mother, she couldn’t stand them. Why is that you may ask? Because my lovely grandmother served them boiled and/or from a can. Yuck! (Sorry Nannie!) Nowadays, Brussels sprouts are prepared in a bunch of delicious ways, and the recipe I’ll be sharing today is just one example. Of course, it uses my favorite appliance, the Instant Pot® (IP)! I hope you can delight in a modernized version of this fantastic veggie!

*Instant Pot Maple Smoked Brussels Sprouts
Serves 4

2 fluid ounces water
1/2 teaspoon liquid smoke
2 cups small/baby Brussels sprouts (if you can’t find small/baby sprouts, you may want to cut your sprouts in half)
1/4 cup chopped pecans
3 tablespoons maple syrup
Salt and/or crushed red pepper to taste


  1. Mix together the water and liquid smoke in the IP pot. Add in the Brussels sprouts, and stir. Place the lid on and set the pressure valve to sealing. Cook on high pressure for 4 minutes.
  2. When the cook cycle ends, perform a quick release.
  3. Press Keep Warm/Cancel, then press Sauté. Pour in the pecans and maple syrup and stir as the sprouts continue to cook and caramelize.
  4. Once the sprouts are cooked all the way through, turn off the IP.
  5. Add salt and/or crushed red pepper to taste.
  6. If a crisp is desired on your sprouts, you may want to broil them for a couple of minutes before serving.

Obviously, this recipe is different than others I’ve posted so far, since it really is a true side dish that requires a couple of additional items to provide a balanced meal. In our family, especially with the littles, we keep it simple by serving it alongside a grilled cheese or veggie burger or eggs on high fiber bread and some grape tomatoes or salad, to boost the freshness factor.

I’m thrilled to get to the Nutrition Highlight today, because the ingredient we’ll be talking about today is one of the most nutritious vegetables available today. Shall we get to it?



Brussels sprouts contain:
β-carotene: Critical in proper immune function, reproduction and vision and is also involved in function of major organs like the heart, the kidneys and the lungs
Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Potassium: helps maintain proper blood pressure and fluid balance, lowers risk for kidney stones and is associated with increased bone mineral density
Vitamin C: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is a requirement for collagen production, and is important for some neurotransmitter synthesis
Vitamin K: critical for blood clotting and bone structure

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, Brussels sprouts, general nutrition or whatever! See you next time!


Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

*Recipe adapted from here:

3 thoughts on “Girl ‘Sprouts’ honor – this recipe is delicious. . .

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s