Brussel Sprouts
Brussels sprouts are a nutritious and versatile vegetable. Incorporating Brussels sprouts into a balanced diet can contribute to overall health and provide a range of essential nutrients. A variety of cooking methods can help retain their nutritional value. Brussels sprouts are versatile and can be enjoyed in various dishes.
Roasted Brussel Sprouts
My favorite way to make Brussels sprouts… marinate overnight.
Ingredients
The juice of 1 lemon
1 T olive oil, pepper, paprika, and garlic salt.
1/2 pound Brussel Sprouts (cut in half or quartered)
Directions
In a gallon-size Ziploc bag, combine all ingredients.
Seal the bag and toss it around until well coated.
Refrigerate overnight.
When ready to roast, preheat the oven to 400. Place Brussel sprouts on a baking sheet and bake for 15-20 minutes. Feel free to eat the entire pan. They are that good!
Brussel sprouts with Garlic and Bacon
Total Time: 1 hr, Prep: 10 min,
Inactive: 30 min, Cook: 20 min, Yield: 4 servings
Ingredients
Kosher salt
4 cups whole Brussel sprouts
8 slices molasses-cured shoulder bacon or regular bacon
6 cloves garlic, chopped, freshly ground black pepper
Directions
Fill a large saucepan with water, add a pinch of salt, and bring to a boil. Add the Brussels sprouts and cook them for about 8 minutes. Remove the sprouts from the heat, drain them, and then chill them in the refrigerator. Slice the sprouts in half when they have cooled.
In a large skillet, cook the bacon over medium heat until it is done. Discard all but 2 tablespoons of bacon fat and grease from the pan, leaving the 2 tablespoons in the pan. Add the garlic and cook for a few minutes over medium-low heat until fragrant. Add the sprouts and cook until heated through. Season the sprouts with kosher salt and fresh black pepper, to taste.
Brussel sprouts Nutrition FAQ (Per one cup (about 88 grams) of cooked Brussel sprouts.
Vitamins and Minerals:
- Vitamin C: Provides over 90% of the recommended daily intake (RDI)
- Vitamin K: Provides over 200% of the RDI
- Vitamin A: Contributes to about 15% of the RDI
- Folate (B9): Contributes to about 13% of the RDI
- Vitamin B6: Contributes to about 10% of the RDI
- Manganese: Provides over 20% of the RDI
- Potassium: Contributes to about 14% of the RDI
- Iron: Contributes to about 8% of the RDI
- Phosphorus: Contributes to about 7% of the RDI
Other Compounds:
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- Antioxidants: Brussel sprouts contain various antioxidants, including flavonoids, glucosinolates, and carotenoids, which may help protect cells from damage caused by free radicals.
- Fiber Content: The high fiber content in Brussel sprouts supports digestive health, helps maintain blood sugar levels, and contributes to a feeling of fullness.
- Low in Calories: Brussel sprouts are relatively low in calories, making them a nutrient-dense addition to meals.
- Rich in Vitamin C: The high vitamin C content in Brussels sprouts is essential for immune function, skin health, and the absorption of iron from plant-based foods.
- High in Vitamin K: Brussels sprouts are an excellent source of vitamin K, which is important for blood clotting and bone health.
- Good Source of Folate: Folate is crucial for cell division and the formation of DNA. It is particularly important during pregnancy for fetal development.
- Manganese for Bone Health: Manganese is a trace mineral that plays a role in bone formation and blood clotting.
- Potential Cancer-Protective Compounds: Brussel sprouts belong to the cruciferous vegetable family, known for compounds that may have anti-cancer properties.
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