Roasted Brussels sprouts are a versatile side dish that pairs well with a variety of main courses. They’re not only delicious but also rich in vitamins, fiber, and antioxidants.
Roasted Brussels sprouts offer a range of health benefits due to their nutrient content. Here are some of the advantages of including roasted Brussels sprouts in your diet:
- Nutrient-Rich: Brussels sprouts are packed with essential nutrients, including vitamins C and K, folate, vitamin A, and various B vitamins. They are also a good source of dietary fiber, which is beneficial for digestion.
- Antioxidant Properties: Brussels sprouts contain antioxidants, such as vitamin C, that can help combat oxidative stress and reduce the risk of chronic diseases. Antioxidants are essential for maintaining overall health.
- Low in Calories: Roasted Brussels sprouts are relatively low in calories while being filling and satisfying. This makes them an excellent choice for those looking to manage their weight or calorie intake.
- High in Fiber: The fiber content in Brussels sprouts can aid in digestion and promote a feeling of fullness, which can help control appetite and support weight management.
- Rich in Vitamin K: Brussels sprouts are a fantastic source of vitamin K, which is essential for blood clotting and bone health. A single serving can provide well over the daily recommended intake of vitamin K.
- Support for Bone Health: In addition to vitamin K, Brussels sprouts contain calcium and small amounts of other minerals that contribute to bone health.
- Potential Cancer Protection: Some studies suggest that the compounds found in Brussels sprouts, such as sulforaphane, may help reduce the risk of certain types of cancer due to their anti-cancer properties.
- Heart Health: The fiber, antioxidants, and anti-inflammatory properties in Brussels sprouts can contribute to heart health by reducing the risk of heart disease and supporting overall cardiovascular well-being.
- Blood Sugar Control: The fiber content in Brussels sprouts can help stabilize blood sugar levels, making them a good choice for individuals with diabetes or those looking to manage their blood sugar.
- Versatile and Delicious: Roasted Brussels sprouts are not only nutritious but also delicious. Their crispy exterior and nutty flavor make them a favorite side dish for many.
It’s important to note that the preparation method can affect the nutritional content. Roasting Brussels sprouts with minimal added fats and seasonings can help retain their nutritional value. Including them in a balanced diet with a variety of other fruits and vegetables can provide numerous health benefits.
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- 1 pound of Brussels sprouts, trimmed and halved
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Preheat your oven to 425°F (220°C) - line a large baking sheet with parchment paper.
- Place the Brussels sprouts in a large mixing bowl. Drizzle the olive oil over them and season with salt and pepper. Toss them well to ensure even coating.
- Spread the Brussels sprouts out in a single layer on a baking sheet.
- Roast the Brussels sprouts for 20-25 minutes, or until they are tender and have crispy, caramelized edges. Shake the pan halfway through to ensure even cooking.