But this vegetable offers many health benefits. And if you want to encourage your family to eat more veggies, try making delicious roasted Brussels sprouts.
Nutritional profile of Brussels sprouts
Brussels sprouts belong to the cabbage family. They have many layers, with the outside layer acting as a shell.
The outer layer may be green, which is the most common color, or purple. Brussels sprouts can be cooked and served in a variety of ways.
To encourage your kids to eat more greens, cook Brussels sprouts fresh because they will have both a sweet and nutty taste.
Brussels sprouts contain no cholesterol. Half a cup (78 g) of cooked Brussels sprouts contains many vitamins and minerals, such as:
- 28 Calories
- Carbs – 5.5 g
- Dietary fiber – 2 g
- Folate – 2 g
- Vitamin K – 91 percent of the Daily Value (DV)
- Vitamin C – 53 percent of the DV
Brussels sprouts are low-calorie, but they're a great source of dietary fiber. (Related: 5 Reasons to eat Brussels sprouts, a fiber-rich veggie.)
The vitamin C in Brussels sprouts can help boost your immune health. Foods like Brussels sprouts are also rich in beneficial antioxidants that can help prevent many health issues such as diabetes, certain cancers and heart disease.
Vitamin C is an antioxidant that promotes iron absorption. The vitamin also has a role in tissue repair and immune function.
Brussels sprouts are chock-full of dietary fiber that helps support regularity and gut health. According to research, dietary fiber can help treat constipation by increasing stool frequency and softening stool consistency to ease bowel movements.
Increased fiber intake is also linked to other health benefits, like a reduced risk of heart disease. Current guidelines suggest consuming 14 grams of fiber for every 1,000 calories that you eat each day.
This means if you need 2,000 calories a day, you should consume at least 28 grams of fiber.
Brussels sprouts can also boost your blood health because it contains vitamin K. You need vitamin K for blood clotting and bone health.
Simple roasted Brussels sprouts recipe
This simple recipe only requires a handful of ingredients, but it brings out the sweetness of fresh Brussels sprouts.
Ingredients for four servings:
- 1-1/2 Pounds fresh Brussels sprouts
- 2 Tablespoons olive oil
- 1/4 Teaspoon fine sea salt
- 1/8 Teaspoon pepper
Preparation:
- Preheat the oven to 425 F (218 C).
- Get a cookie sheet and line it with parchment paper or a silicone mat to make it easier to clean after cooking.
- Rinse the Brussels sprouts and check for any bad spots. Cut off the ends and discard.
- Cut each Brussels sprout in half from the top to the bottom/the base.
- Place the Brussels sprouts evenly in one layer on the cookie sheet with the cut side down.
- Drizzle the Brussels sprouts with some olive oil and sprinkle with salt and pepper to taste. Use additional spices if you want to.
- Roast the sprouts for 20 to 30 minutes, or until you can see the edges turn a little dark as they roast. Serve warm.
Other recipes to try
These recipes also include Brussels sprouts and they're worth trying if you want something more filling than just roasted veggies.
Kielbasa sausage and Brussels sprouts sheet pan bake
This recipe pairs savory kielbasa with Brussels sprouts, with Dijon mustard and curry for a flavor boost.
Ingredients for four servings:
- 1 Large sweet potato, cut into 3/4" cubes (You should have about 3 cups.)
- 10 oz. small Brussels sprouts, halved (You should have about 3 cups.)
- 8 oz. seedless red grapes
- 1 (14-oz.) Cooked kielbasa sausage, cut into rounds
- 1/2 Cup sour cream
- 2 Tablespoons apple cider vinegar
- 2 Tablespoons extra-virgin olive oil
- 1 Tablespoon lukewarm water
- 2 Teaspoons Dijon mustard
- 1 1/2 Teaspoon curry powder
- 2 Scallions, sliced
- Freshly ground black pepper
- Kosher salt
Preparation:
- Preheat the oven to 425 F.
- Get a large rimmed baking sheet. Toss the potatoes, Brussels sprouts, grapes, vinegar, oil, half a teaspoon of salt and 1/4 teaspoon of the pepper.
- Add the kielbasa to the vegetables and toss to distribute. When done, spread the ingredients in an even layer.
- Roast the sausage and vegetables. Toss halfway through, until the vegetables are tender. The potatoes should be fork-tender and the Brussels sprouts softened for at least 25 minutes.
- Get a small bowl. Stir the sour cream, water, mustard and curry powder to combine. Season with salt.
- Drizzle the sauce over the cooked kielbasa mixture.
- Sprinkle with scallions before serving.
Harvest chicken casserole
This hearty casserole is made with Brussels sprouts, sweet potatoes and chicken.
Ingredients for eight servings:
- 2 lb. boneless skinless chicken breasts
- 1 lb. brussels sprouts, trimmed and quartered
- 2 Medium sweet potatoes, peeled and cut into small cubes
- 6 Cups cooked wild rice
- 1/2 Cup dried cranberries
- 1/2 Cup sliced almonds
- 1/2 Cup low-sodium chicken broth, divided
- 2 Tablespoons extra-virgin olive oil, divided, plus more for baking dish
- 2 Teaspoons fresh thyme leaves
- 1 Teaspoon paprika
- 1/2 Teaspoon ground cumin
- 1/2 Onion, chopped
- 2 garlic cloves, minced
- Freshly ground black pepper
- Kosher salt
Preparation:
- Preheat the oven to 350 F and grease a 9"-x-13" baking dish with oil.
- Heat one tablespoon of olive oil in a large, deep skillet over medium-high heat.
- Season the chicken with salt and pepper, then add the chicken to the skillet and cook until it is golden and cooked through, or for about eight minutes per side.
- Let the chicken rest for 10 minutes, then cut it into one-inch pieces.
- Heat another tablespoon of oil over medium heat. Add the onion, sweet potatoes, Brussels sprouts, garlic, thyme, cumin and paprika to the pan. Season the ingredients with salt and pepper, then cook until softened, or for about five minutes. Add 1/4 cup of the broth, then bring to a simmer. Cook the broth covered for five minutes.
- Place the cooked rice in a large baking dish and season with some salt and pepper. Stir in the chicken, cranberries, cooked vegetables and the remaining 1/4 cup broth.
- Top the rice and chicken mixture and bake until the dish is hot and the almonds are toasted.
Candied walnuts with Brussels sprouts
This unique recipe uses Brussels sprouts to make a crunchy and delicious treat.
Ingredients for 10 servings:
- 1 lb. medium brussels sprouts, trimmed and halved
- 8 oz. Brie cheese, cut into small pieces
- 1/4 Cup honey
- 2 Tablespoons extra-virgin olive oil
- 1 Teaspoon hot sauce
For the candied walnuts:
- 1 1/2 Cup California walnuts
- 2 Tablespoons honey
- 1 Tablespoon granulated sugar
- 1/2 Teaspoon chili powder
- Kosher salt
- Freshly ground black pepper
Preparation:
- Preheat the oven to 425 F.
- Get a large baking sheet and toss the Brussels sprouts with oil and season with salt and pepper. Bake the sprouts until they are crispy. Let it cool slightly.
- Reduce the oven temperature to 350 F. Scatter the walnuts on a large baking sheet and bake until the walnuts are toasted.
- Grease a large plate with cooking spray.
- Get a large skillet. Over medium-high heat, combine the walnuts, honey mixture, sugar and chili powder. Cook the walnuts and keep stirring until the sugar coats the walnuts and turns golden.
- Quickly transfer the walnuts to a prepared plate and spread them into a single layer.
- Season the walnuts with salt. Let the walnuts cool completely. Stir occasionally to keep the walnuts separate.
- Arrange the Brussels sprouts cut side-up on a serving platter. Top each half with a piece of Brie, a candied walnut and drizzle the hot honey before serving.
Serving and storing tips for Brussels sprouts
You can serve roasted Brussels sprouts or you can add other spices and ingredients to make a more flavorful dish. Use ingredients like cheese, lemon juice, balsamic vinegar, or honey.
To make a sweeter dish, try adding maple syrup. If you prefer something more savory, add chopped bacon on top of the Brussels sprouts either before or after the roasting process.
Spices or herbs like fried or sauteed onions or garlic powder pair well with roasted Brussels sprouts. Roasted Brussels sprouts go well with almost any meat entree, especially beef, chicken, pork and fish.
If you have leftover roasted Brussels sprouts, store the veggies in an airtight container and refrigerate them. It should last for at least three to four days after roasting them when refrigerated.
Eat more vegetables and try serving roasted Brussels sprouts to make sure your family gets enough greens in their diet.
Visit NaturalNewsRecipes.com for more healthy recipes to try at home.
Watch the video below to know more reasons to eat Brussels sprouts.
This video is from the Natural News channel on Brighteon.com.
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