How to Roast Brussels Sprouts – the Infamous Veggie Underdog

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Did you know that it is actually Brussels sprouts… not Brussel sprouts? I didn’t figure it out until last year, and then I felt like a total phony for not knowing this entire time! I felt that surely I was mistaken and that as a dietitian I would know the correct pronunciation.. but alas. Even if you are only referring to one sprout, it is still Brussels sprout.

Brussels sprouts were cultivated in Brussels, Belgium in the 16th century, hence their name. They are part of the cabbage family, which completely makes sense if you take an up-close look at them, they are just little baby cabbages! If you aren’t familiar with the way that they grow, I highly encourage you to check out a Brussels sprout stalk.

Many people claim to not like Brussels sprouts from the smell alone, but they can be very surprisingly delicious if cooked correctly. It’s such a shame that they have a bad reputation because they are very nutritious. They are low in calories but high in fiber and other nutrients. 1 full cup of Brussels sprouts has:

  • Calories: 30
  • Protein: 2 grams
  • Carbs: 6 grams
  • Fiber: 2 grams
  • Vitamin C: 80% daily recommendation
  • Vitamin A: 12% daily recommendation
  • Iron: 4% daily recommendation
  • Calcium: 2% daily recommendation

In addition to all of the nutrients above, they also contain notable amounts of vitamin B6, folate, magnesium, vitamin K, manganese, and other B vitamins. They also have other antioxidants such as kaempferol, which in clinical studies showed it may reduce the growth of cancer cells, decrease inflammation and improve heart health (1, 2, 3).

Many people are intimidated by Brussels and think they are too hard to cook, while that could not be further from the truth! They take less than 10 minutes to prepare and all you have to do is stick them in the oven for 30-40 minutes and they’re ready! I love when mine are a little crispy, so I tend to cook them closer to 40 minutes. I usually just spray mine with a bit of avocado oil and sprinkle a little bit of garlic or onion powder and pop them in the oven. When they’re finished cooking I’ll sprinkle them with some sea salt and pepper and they’re ready to go! If you’d like a little more flavor, I love marinating them in some balsamic vinegar and avocado oil (1:2 tbsp) and then roasting them like usual.

Brussels are an easy vegetable to build into your routine and help you get some extra nutrition and fiber! Even if you “think” you don’t like them, you need to give them a fair try… they might surprise you!

Roasted Brussels Sprouts

Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Side Dish
Keyword: brussel sprouts, brussels, brussels sprouts, vegetable
Servings: 2 people

Ingredients

  • 1/2 pound Brussels sprouts washed and halved
  • 1 tsp avocado oil
  • 1 tsp garlic powder
  • salt and pepper to taste

Instructions

  • Preheat oven to 400º F
  • Cut off stems of Brussels and halve down the middle. Remove outer leaves and set aside to compost
  • Spray or mix with avocado oil and sprinkle garlic powder on top. Mix together and place on a baking sheet with a silicone baking sheet or parchment paper
  • Roast on 400º for 35 minutes, checking at 25 & 30 minutes to ensure proper cooking
  • Remove from oven and sprinkle with salt and pepper or other herbs. I love to squeeze fresh lemon juice on top of mine! 
  • Enjoy!

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