Roasted Brussels Sprouts

2.8.17 / Comment

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Add our exceptionally flavorful roasted Brussels sprouts to your menu this month! Whether you decide to pair these with a main meal or enjoy them on their own, these tasty morsels will quickly capture your heart (and taste buds!). Even though this recipe is simplistic, it’s full of flavor; when the Brussels sprouts are roasted, the carmelization process enhances the natural essence and brings out a hearty taste that is quite pleasant to the palate. For further inspiration, try pairing this recipe with our Butternut Squash Vegetable Lasagna for an easy side dish, or chop them up and use them as a topping for our Chard Salad with Carrots, Beets, and Sunflower Seeds.

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Brussels sprouts are a cruciferous vegetable, which means that they are in the same family as broccoli, cauliflower, cabbage, bok choy, and garden cress. While these vegetables all have different flavors and textures, they all have one thing in common–being rich in nutrients. Brussels sprouts in particular are an excellent source for vitamins B1, B6, C and K, as well as being rich in nutrients such as folate, manganese, fiber, choline, copper, potassium, and phosphorus. In addition to these nutrients, studies have shown that eating cruciferous vegetables as part of a daily diet can help reduce cancer risk, including prostate, colorectal, lung, and breast cancer (1). So go ahead and use this recipe as an easy way to include more cruciferous vegetables into your daily routine–your body will thank you later!

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Roasted Brussels Sprouts
 
Prep time
Cook time
Total time
 
Serves: 4 servings
Ingredients
  • 2 teaspoons olive oil
  • 1 pound Brussels sprouts, washed and thinly sliced
  • 2-3 garlic cloves, minced (optional)
  • ¼ teaspoon sea salt or Himalayan salt
  • ½ lemon, juiced
Equipment:
  • Parchment paper
  • Baking sheet
  • Serving bowl
Instructions
  1. Preheat oven to 400° F.
  2. Place oil on a parchment lined baking sheet.
  3. Place the Brussels sprouts, lemon juice, garlic, and salt on the baking sheet, and roast for 10 minutes.
  4. After 10 minutes, stir Brussels sprouts and continue to cook for another 10 minutes, or until they are a golden brown, crispy on the outside and soft on the inside.
  5. Transfer to a bowl and serve warm.
Notes
*If desired, sprinkle the following on top of Brussels sprouts when ready to serve:
--Balsamic glaze
--Shredded Parmesan cheese
--Favorite nuts or seeds
--Rosemary or thyme
Nutrition Information
Serving size: ½ cup Calories: 73 calories, Fat: 3 grams, Saturated fat: 0 grams, Carbohydrates: 11 grams, Sugar: 3 grams, Sodium: 174 milligrams, Fiber: 4 grams, Protein: 4 grams, Cholesterol: 0 milligrams

(1) Cruciferous vegetables and cancer prevention. National Cancer Institute. http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

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