It’s never too late to overcome your childhood phobia of Brussels sprouts. When cooked properly, Brussels sprouts have a deliciously sweet and slightly earthy taste. As an added bonus, these little cabbage-looking veggies are loaded with nutrients that serve as anticancer agents.
Roasted Brussels Sprouts
1 pound Brussels sprouts
2 tablespoons extra-virgin olive oil
1/2 teaspoon coarse sea salt
Pinch of freshly ground pepper
- Preheat oven to 425˚F.
- Wash sprouts, trim the stem ends off, peel off any rough or yellow outer leaves, and cut each sprout in half from top to bottom. Dry as well as possible with a clean dish towel.
- Spread out on a baking tray and toss with olive oil, salt, and pepper to coat.
- Roast, stirring after 15 minutes, until sprouts are browned and crispy on the outside and tender when pierced with a knife, about 30 minutes total. The leaves on the outside will be especially brown and crispy.
- Roasted Brussels Sprouts with Balsamic Vinegar. Drizzle roasted Brussels sprouts with balsamic vinegar, stir, and serve hot or warm.
- Cheesy Roasted Brussels Sprouts. Sprinkle 4 tablespoons of grated Parmesan cheese on warm roasted Brussels sprouts.
- Lemony Roasted Brussels Sprouts. Squeeze fresh lemon juice on top of warm roasted Brussels sprouts and sprinkle with lemon zest.
Don’t crowd the pan! Give the Brussels sprouts plenty of room so the heat can circulate and give them a great crispness. If they are too close together, they will just steam.
Toss the pan at least once during roasting to get even color and crispness.
Medical studies claim that Brussels sprouts contain a chemical, sulforaphane, which acts as a cancer-preventive component. Glucosinolates in Brussels sprouts are also thought to fight against various common cancers, like breast, ovarian, lung, and prostate cancers. Moreover, ongoing research suggests that glucosinolates can be vital in the treatment of irritable bowel syndrome, Crohn’s disease, obesity, and inflammatory bowel disease, among other conditions.
Brussels sprouts, a rich source of fiber, aid in digestion and may lower cholesterol levels.
Further, these cabbage-like vegetables are packed with vitamins K and C, both of which function as antioxidants. One cup of sprouts contains 273.5 percent of the RDA of vitamin K, and 161 percent of the RDA of vitamin C.
Fresh Brussels sprouts feel firm and compact. Pick sprouts that have the greenest leaves and tightest buds. Try choosing sprouts with a uniform size so that they will cook evenly.
When choosing sprouts, always watch out for yellowish and wilted leaves. Yellow leaves are a sign that the sprouts are old. Inspect the sprouts for any dark spots, and avoid sprouts that are soft and puffy.