Simply Sprouts
A phrase we periodically hear from our patients is “I’m tired of eating the same thing.” When we work with patients to unpack that statement, we often find that patients are stuck in a rut of choosing and preparing the same items vs. branching out to try a new recipe or flavors. After a long day, people need quick and easy options for getting healthy food on the table. So, let’s explore the health benefits and ease of introducing Brussels sprouts to your vegetable repertoire.
Named for the city in Belgium where this vegetable was first referenced, Brussels sprouts visually look like miniature cabbages, and they are part of the cruciferous vegetable family – broccoli, kale, cabbage, cauliflower, etc. Containing numerous vitamins and minerals, they are a powerhouse of Vitamins K and C — one serving provides 195 percent daily food value for Vitamin K and 125 percent daily food value for Vitamin C. Brussels sprouts and vegetables in the cruciferous family have been shown in studies to be associated with lower risks of developing cancer and heart disease. Health benefits aside . . . Brussels sprouts are delicious!
A quick internet recipe search will provide numerous and tasty ways to prepare this cool-weather vegetable. Provided below is a basic and easy recipe for adding this vegetable into your eating plan. While Brussel sprouts are delicious when consumed immediately after roasting, they are very versatile . . . leftovers can be packed for lunch for the next day and eaten at room temp, added to a salad to provide texture and variety or quickly warmed up later in the week as part of dinner.
Simply Roasted Brussels Sprouts Recipe
- Prep time: 10 minutes
- Cook time: 30 minutes
- Serving size: 3
Ingredients
- 1 pound of fresh Brussels sprouts
- 1/2 tsp. of salt
- 1/4 tsp. of black pepper
- 2-3 tbsp. of olive oil
Instructions
- Preheat oven to 400 degrees.
- While oven is preheating, cut off the brown ends of the sprouts and remove any yellow or brown outer leaves. Cut each sprout in half.
- Place sprouts into a large bowl and mix with oil, salt and pepper. Spread sprouts in single layer on cookie sheet or shallow roasting pan.
- Roast for 25-30 minutes; turn sprouts with spatula approx. every 10 minutes.
- After removing from the oven, carefully taste (they will be hot!), and sprinkle with additional salt and pepper as needed. Enjoy!
Recipe Notes
Tip: Brussels sprouts contain sulfur compounds that break down when cooking, releasing a temporary smelly odor! Use the vent/hood fan or crack a kitchen window for a few minutes while cooking.
