When it comes to Thanksgiving and holiday side dishes, Roasted Brussels Sprouts are by far one of my favorites. You can’t beat the crispy edges and delicious nutty flavors in Brussels sprouts.
Brussels sprouts are in season through early February. This gives you plenty of chances to turn them into delicious recipes (chips, salad, and so many more!) and reap their beneficial nutrients. As a part of the cruciferous vegetable family (with other star members like broccoli and cabbage), Brussels sprouts have been widely studied for their impressive health benefits.
Like broccoli, sprouts contain sulforaphane (sulfur-rich compound found in cruciferous vegetables), a powerful compound noted to be protective against cancer and free radical damage. One study showed that the antioxidants within Brussels sprouts enhanced detoxification enzyme levels in individuals after chowing down on the vegetable. These antioxidants are partly responsible for halting DNA damage, which means cancerous cells cannot mutate and form tumors. Along with anti-cancer benefits, Brussels sprouts are packed with vitamin K, an essential vitamin for healthy bones and blood clotting, vitamins A, C, and E, iron, potassium, folate, manganese, and digestive-friendly fiber.
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Roasting sprouts is one of the most delicious ways to enjoy this veggie. Take note, sprout haters: the secret is in the cooking fat medium. Although avocado oil also fits the bill, cow ghee is a perfect fat to roast vegetables (sweet potatoes and cauliflower are others winners), thanks to its high smoke point.
Plus, Brussels sprouts are naturally low carb, low in calories and high in nutrients. Also known as superfood veggies that also fit perfectly if you are following a paleo, gluten free, keto, vegan or Whole 30 diet. And the best part about these cruciferous veggies? They are SO easy to make and work great as a make ahead recipe. Just wash and trim the sprouts ahead of time before your Sunday meal prep and then just cook them up when you’re ready to serve them.
Benefits of Brussel Sprouts
Good Source of vitamin K
Brussels sprouts contain a high level of nutrients and are also rich in vitamin K.
Being linked to several health benefits, it is one of the important nutrients that plays a vital role in your body. A nutritious vegetable that is essential for coagulation, the formation of blood clots that could help to stop bleeding. Also, Vitamin K may also play a major role in bone growth and could help combat against osteoporosis, a condition known by progressive bone loss
Make sure if you are taking blood-thinning medication, it is necessary that you maintain a consistent vitamin K consumption.
Rich in Fiber
These mini cabbages have fiber which is important for your health, and consumption of a good amount of it in your diet leads to many health benefits as it is high in antioxidants.
Research also shows that dietary fiber can help in relieving constipation issues by escalating stool frequency and softening stool consistency to ease passage for extracting waste.
Continuous consumption of fiber has been associated with multiple health benefits, too, such as a lower risk of heart disease. Consumption of brussels sprouts along with other good sources of fiber such as other vegetables, fruits, and whole grains can support youtube fulfill your fiber requirements.
Good Source of Antioxidants
Not just preventing cell damage, brussels sprouts possess many health benefits. Still their amazing antioxidant content stands out. Being high in antioxidants, compounds that improves complete health and helps to prevent injury to cells.
Consumption of brussels sprouts routinely in our diet rich in fruits and vegetables can support the supply of the antioxidants your body requires to improve good health.
Meet Brussels Sprouts Fav Fat: Ghee
Ghee is clarified butter that’s been simmered long enough to bring out butter’s naturally nutty flavor. The process of making ghee removes the milk fats and water, which renders a high smoke point for cooking, unlike other oils such as olive and canola.
Unlike un-clarified butter, pure ghee lacks allergen-provoking lactose or casein, thanks to the rendering process. For those who are lactose sensitive or intolerant, ghee may be far more tolerated in the digestive system. It’s also rich in short-chain and medium-chain fatty acids and butyrate, a fatty acid associated with improved gut health.
Ghee is also a good source of concentrated vitamins including vitamins K, D, A, and E. These vitamins are all fat-soluble, meaning they are absorbed with fat and stored in the gastrointestinal tract. Fat-soluble vitamins are needed to maintain a healthy metabolism along with various other biochemical functions.
Using ghee as a fat source to cook Brussels sprouts not only provides the sweetest and nuttiest taste, but it ensures that no clouds of smoke will be billowing from your oven during the roasting process. Once you use cow ghee for roasted Brussels sprouts, you’ll never choose another cooking method again.
So what is the way to cook brussels sprouts?
There are a few ways to make Brussels sprouts. You can make slow cooker Brussels sprouts , toss them in an air fryer, saute them on the stove and my favorite method – roasting Brussels sprouts in the oven.
All you really need to do is toss them with a little bit of melted ghee, spread them on a sheet pan, and let the the oven do its thing. You end up with a tray of delicious veggies and it couldn’t get much simper to put together.
Dress them up with some garlic, balsamic vinegar, Parmesan or even some bacon for an extra layer of flavor.
So wanna know how do you make Brussels sprouts crispy? There are a few ways to insure that your Brussels get as crispy as possible.
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INGREDIENTS
- 1.5 lbs Brussels sprouts , ends & leaves trimmed, sliced in half vertically
- 1 1/2 tablespoon melted ghee
- 1/3 teaspoon fine sea salt , or more to taste
- 1/4 teaspoon freshly ground black pepper, or to taste
OPTIONAL FOR SERVING:
- Toasted pecans
- Parmesan cheese
- Dried cranberries
- Balsamic vinegar / glaze
How to make oven roasted brussels sprouts:
- Preheat your oven to 450°.
- Trim off the outer leaves of the Brussels sprouts and cut off the bottom. Slice in half lengthwise. Place them on a large sheet pan and drizzle with melted ghee and season with salt and pepper. Toss until well combined. Spread out into an even layer making sure they do not overlap each other otherwise, they’ll end up steaming instead of roasting and tend to get soggy.
- Bake for 10 minutes until lightly charred, then rotate and shake the pan or flip each sprout to the other side. Return to oven and continue roasting until perfectly crispy on the outside, and tender on the inside (about 8-11 more minutes ), keeping an eye out for any that get too charred.
- Season or sprinkle with additional sea salt, if desired, and serve immediately.
How to trim brussels sprouts?
When preparing these mini cabbages for roasting, I like to:
- Cut off the bottom stem and then remove and discard any outer layers that are discolored. I usually keep the leaves that look nice and roast them along with the rest of the sprouts to get caramelized and crispy.
- Depending on the size, I slice the Brussels sprouts in halve, or even quarter them into uniform pieces.
Are brussels sprouts good with balsamic vinegar?
Absolutely! The best Brussels sprouts side dish I ever had at my favorite restaurant is always served with a drizzle or two of balsamic vinegar (or glaze) along with toasted pecans and some grated Parmesan. SO simple & delicious.
Ghee is Great For Cooking and Taste
Ghee has a high smoke point, you can cook & fry with ghee and it will not break down into free radicals like many other oils. Cow ghee does not spoil easily, so does not need refrigeration. Some ghee mixtures last up to 100 years.
Ghee can be used as a substitution for many cooking oils including coconut oil, vegetable oil, or palm oil. Ghee is a saturated fat that is stable for cooking. Some oils, like sunflower or safflower, are polyunsaturated fats, making them unstable for cooking. Ghee is great to cook and sauté due to its high heat-stability. Unstable oils will smoke quicker and at lower rates, and vegetable oil can even turn rancid if not used at the proper temperatures.
Consider using ghee to cook with if you want to an alternative oil that is stable and presents a delicious taste to your food.
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