Roasted Brussels Sprouts

By Michelle Nowicki, Nutritionist
Roasted vegetables are an easy and delicious addition to any meal. The high oven temperature gives them a nice crisp exterior and caramelized flavor while keeping the inside tender and moist. You can roast most any vegetable and mixing two to three vegetables is great for a variety of flavor, texture and color. Roasted vegetables are wonderful in salads, soups, omelets, sandwiches, or over pasta. The possibilities are endless!

Brussels sprouts are one of my favorite fall/winter vegetables. Although usually available year-round the peak season is from September to mid-February. They are chock full of antioxidants as well as an array of vitamins and minerals to help support a healthy body.

Ingredients

Roasted Brussels Sprouts

  • 1 pound Brussels sprouts
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground black pepper

Optional: fresh lemon juice, balsamic vinegar, grated Parmesan cheese

Directions

  1. Preheat oven to 400 F.
  2. Wash each Brussels sprout and pat dry, removing any loose leaves. Then trim the stems and halve each sprout lengthwise.
  3. Toss Brussels sprouts with the olive oil, salt, and pepper in a bowl until evenly coated.
  4. Place on a rimmed baking sheet. For best results, don’t pile them on top of each other. Lay them out in a single layer and use a second baking sheet if necessary.
  5. Roast for about 30-35 minutes, until crisp on the outside and tender on the inside. Toss a couple of times while roasting to brown the sprouts evenly.
  6. Transfer to a bowl and serve.

Optional: toss with sprinkling of fresh lemon juice, balsamic vinegar or freshly grated Parmesan cheese.

Yield: ~4 servings

Nutrition Facts Per Serving: 109 Calories; 7 grams fat; 10 grams Carbohydrate; 4 grams protein

Key Ingredient Benefits

Brussels Sprouts: Brussels sprouts are rich with valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin and a good source of omega-3 fatty acids, iron, phosphorus, protein, molybdenum, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. Brussels sprouts, along with other cruciferous vegetables, contain compounds known as isothiocyanates. Isothiocyanates may help prevent cancer by promoting the elimination of potential carcinogens from the body. Isothiocyanates may also reduce your risk of heart attack.

Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.

Sea Salt: contains numerous important elements, including magnesium, for improved metabolism and blood pressure.  We evolved from the sea and require the variety of elements it contains as they function as co-factors to help run the body’s machinery.

Michelle Nowicki has a Bachelor of Science in Food and Nutrition, completed a dietetic internship at Yale-New Haven Hospital, and has a graduate degree from Yale University.