Simple Roasted Brussel Sprouts

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  • A member of the cruciferous vegetable family, along with cauliflower, kale and broccoli. Include cruciferous veggies as part of your diet 2-3 times per week, serving size +1 cup. 
  • Native to Belgium, to a region near its capital, Brussels, after which they are named.
  • Best from autumn through early spring when they are at the peak of their growing season.
  • Typically sold separately but can sometimes be found still attached to the stem. 

Nutrient Profile: 

A very good source of:

  • Vitamin C and Vitamin K 
  • Folate
  • Manganese
  • Vitamin B6
  • Dietary fiber
  • Choline
  • Copper
  • Vitamin B1
  • Potassium
  • Phosphorus
  • Omega-3 fatty acids
  • Iron
  • Vitamin B2
  • Protein
  • Magnesium
  • Pantothenic acid
  • Vitamin A
  • Niacin
  • Calcium
  • Zinc
  • Numerous disease-fighting phytochemicals

Health Benefits:

  • Detoxification Support
  • Antioxidant Support (cancer protection)
  • Anti-inflammatory Support
  • Cardiovascular Support
  • Digestive support

Selection and Storage:

  • Select Brussels sprouts that are firm, compact, and vividly green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture.
  • Avoid those that have perforations in their leaves as this may indicate that they have small insects residing within.
  • Keep unwashed and untrimmed Brussels sprouts in the vegetable compartment of the refrigerator. Stored in a plastic bag, they can be kept for 10 days.

Individual Concerns:

Brussels sprouts may contain substances which may cause swelling of the thyroid gland.  Consumption of these vegetables should be altered but not eliminated in individuals with thyroid dysfunction.  For example, steam, cook or ferment them as the heat eliminates the negative effect of the substances in them.  If you have normal thyroid function and consume adequate amounts of iodine, these vegetables will have no effect on your thyroid and may be eaten liberally.

Ingredients:

  • 1 lb Brussel Sprouts
  • 2 tablespoons olive oil
  • ½ to ¾ teaspoon salt
  • ½ teaspoon black pepper

Preheat oven to 400 degrees. Cut brussel sprouts in half.  On a roasting pan drizzle them with the olive oil. Sprinkle them with salt and pepper.  Roast for 40+ minutes, until the outsides of the sprouts get brown and crispy.  Enjoy!

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!