This classic recipe is the perfect, minimal-effort side dish for your next dinner, holiday party, or potluck. Just toss the sprouts in a little oil, salt, and pepper, and roast until pleasantly crispy and aromatic; serve with toothpicks or appetizer forks. You can steam or even boil Brussels sprouts, but they may develop a bitter, sulfurous flavor if overcooked. Roast them only until they’re lightly toasted and some of the leaves have curled back and turned dark brown. This brings out the complex, savory flavors that make Brussels sprouts truly shine. If you think this recipe still needs a little more flavor, sprinkle your sprouts with a minced clove or two of raw garlic right after taking them out of the oven, turning them to evenly distribute. The heat from fresh-from-the-oven sprouts will tone down the piquancy of the raw garlic and leave you with a delicious, fragrant dish.
Brussels sprouts are an excellent, low-calorie source of vitamin C and K. Better yet, cruciferous vegetables like Brussels sprouts contain compounds that activate the immune cells in the gut that help keep the intestinal walls healthy. Strong intestinal walls are essential to optimal nutrient absorption and immune function. Their beneficial effects also extend to reducing the risk of developing serious health conditions like heart disease and protecting DNA from damage.
Roasted Brussels Sprouts Recipe
- Prep time: 10 minutes
- Cook time: 40 minutes
- Total time: 50 minutes
- Serves: 6
- Mixing bowl
- Baking sheet
- 1 ½ pounds fresh organic Brussels sprouts
- 3 tbsp organic avocado oil or olive oil
- Dash of Himalayan crystal salt or sea salt
- Fresh ground organic black pepper to taste
- Preheat oven to 400 degrees °F.
- Remove and discard any broken or browning Brussels sprouts leaves.
- Slice off the stem-end of the Brussels sprouts, if still attached.
- Add all ingredients to mixing bowl and toss until Brussels sprouts are evenly coated with oil, salt, and pepper.
- Spread Brussels sprouts in an even layer on your baking sheet and put it in the oven.
- Roast for 30-45 minutes. Keep an eye on your sprouts while they cook. Use a spatula to shift them around once or twice to help them brown evenly.
- When they’re ready, transfer the sprouts to a serving dish and serve hot.
- Add salt and pepper as needed. Enjoy!
What are your favorite cruciferous vegetables? Tell us in the comments below!
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
- “Brussels sprouts, cooked, boiled, drained, without salt nutrition facts & calories.”Nutrition Data. 2014. Web. 1 Dec. 2016.
- Li, Ying, et al. “Exogenous Stimuli Maintain Intraepithelial Lymphocytes via Aryl Hydrocarbon Receptor Activation.” Cell 147.3 (2011): 629–640. Web. 1 Dec. 2016.
- Rapin, Jean Robert, and Nicolas Wiernsperger. “Possible Links Between Intestinal Permeablity and Food Processing: A Potential Therapeutic Niche for Glutamine.”Clinics 65.6 (2010): 635–643. Web. 1 Dec. 2016.
- “Fruits and Vegetables Lesson 1: Cruciferous Vegetables.” N.p.: Noah Net, 2003. Web. 1 Dec. 2016.
- “Cruciferous Vegetables and Cancer Prevention.” National Cancer Institute, 7 June 2012. Web. 2 Dec. 2016.