Home / Healthy Recipes / 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.

Summary
Recipe Name
Roasted Brussels Sprouts
Published On
Preparation Time
Cook Time
Total Time
Average Rating
no rating Based on 0 Review(s)
 

Creative Commons LicenseRoasted Brussels Sprouts by Juvenon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License. If you are interested in more in-depth information on this topic, please contact us.


Omega 3

Recent Healthy Recipes

  • Spinach and Kale Greek Yogurt Dip

    Spinach and Kale Greek Yogurt Dip

    This easy dip packs a lot of vegetables as well as flavor. It’s packed with anti-inflammatory foods, such as spinach, kale and red peppers, too. It is a great dip… Continue reading

     
  • Grilled Steak Tacos with Pickled Peach and Onion

    Grilled Steak Tacos with Pickled Peach and Onion

    Weary of the same tiresome summer grill standards? Us too! We’ve adapted a Prevention Magazine recipe that offers a fresh and flavorful respite from the same hotdog and burger fare. Don’t be put off by the pickled peach and onion mixture, as it’s super easy to throw together and will make your dinner guests think you slaved away in the kitchen all day! Swap out corn tortillas if you are going gluten-free.

     
  • Grilled Salmon with Chorizo and Fingerlings

    Grilled Salmon with Chorizo and Fingerlings

    Top Three Brain Foods in One Meal! Grilled Salmon with Chorizo and FingerlingsThe right diet can prevent heart disease, high blood pressure or cancer. But now health experts are finding… Continue reading

     
  • Zucchini Tots: Eating your veggies couldn’t be tastier!

    Zucchini Tots:
    Eating your veggies couldn’t be tastier!

    It’s summer and chances are you have your own crop of zucchini or you have neighbors who are offering up their excess garden bounty. Here’s a tasty recipe that will… Continue reading

     
 

Live Better Longer

Your true biological age is determined not by years but by the state of your body’s structure and functions.

There are two remarkable benefits that healthy aging offers:
First: don’t get sick as you age.
Second: restore your health and eliminate your health concerns

The key to healthy aging is a robust energy metabolism which supplies cellular fuel you use to maintain your health.

The more regularly we supply our bodies with appropriate nutrition, the better our health will be. You can take control of your health and have a vibrant and active life.

 

Clinically proven to work

newslogos

CNN Reports, “Juvenon tackles a universal aging problem.”
WebMD Reveals, “Age-related conditions may be REVERSED…”
Seen by Millions on ABC’s 20/20
Called a breakthrough by BBC NEWS

Results so effective, Juvenon is making headlines…

  • National Geographic
  • TIME magazine
  • Linus Pauling Institute
  • Newsweek
  • Discover magazine
  • The Oprah magazine
  • NY Academy of Sciences
  • AND MANY, MANY MORE
 

A Lifetime of Creating True Medical Breakthroughs

doctorames_sml_webOver 512 publications have made Dr. Ames the most quoted scientist in America. He has received dozens of awards including, the National Medal of Science from the President.
 
Youthful Memory