Elevate Your Veggies: How to Make Deliciously Easy Roasted Brussel Sprouts
Brussel sprouts are a winter comfort vegetable in our home. They are green yet hardy. Brussel sprouts compliment so many meat dishes, can be simply made or elaborately dressed, and they are just soooo good for you! What is there not to love?
Brussels sprouts are classified as a cruciferous vegetable. And cruciferous vegetables are high in nutrients like vitamin K and C and rich in antioxidants that decrease damage from free radicals that cause oxidative stress. In fact, people who consume large amounts of cruciferous vegetables tend to have less inflammation than people who consume very few.
Then there is the fact that Brussel sprouts are especially good at help the liver detoxify the body. Brussel sprouts contain chemicals that are required for the induction of phase 2 detoxication enzymes (e.g., glutathione transferases, epoxide hydrolase, NAD(P)H: quinone reductase, and glucuronosyltransferases). Inducing phase 2 detoxication enzymes is a powerful strategy for achieving protection against carcinogenesis, mutagenesis, and other forms of toxicity of electrophiles and reactive forms of oxygen.
Oh did I say how yummy they are?
Oven-roasting brussels sprouts is very simple and one of our favorite options on a cold winter night. With just a few minutes of prep, the oven takes over while you focus on the rest of dinner or just relax for a few minutes.
1 1/2 pounds Brussels sprouts — trimmed and halved
2-3 tbsp extra virgin olive oil
1/2 teaspoon garlic granules
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Optional smoked papkria
Wash and dry the sprouts thoroughly.
Trim the stem end of the sprouts and cut them in half lengthwise.
Then, in a large mixing bowl, toss the halves with olive oil, garlic, salt and pepper to taste.
Next, place the halved sprouts on a large baking sheet. Spread it out in a single layer, being careful not to overcrowd the pan. Then take a moment to flip each little half sprout cut side down onto the pan.
Finally, roast the brussels sprouts in a 400○ oven for about 20-25 minutes, or until they are tender and caramelized. Start checking them at about the 20 minute mark. These little green goodies are done when the brussels sprouts look crispy and lightly charred on the outside. If you like, you can add just a little splash of a fresh lemon to brighten the rich roasty flavor. Or sprinkle some smoked papkria on and let them sit 1-2 mins before serving. The deep red against the green is so beautiful and the light smokiness add a lovely layer of flavor. Yum, Enjoy!
Kathi loves helping people find ways to incorporate healthy habits into their life. She believes that cooking healthy food does not have to take hours of prep. In fact simple recipes are usually the most flavorful.