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Vegetable of the Week #4: Brussels Sprouts



Brussels sprouts are talked about as the classic "Eww" vegetable. Thankfully they do not have to evoke that response!

These compact sprouts are another member of the cruciferous vegetable family, along with broccoli that we have already celebrated. They are rich in vitamin C, vitamin A, and vitamin K, and also contain vitamin E, iron, magnesium, phosphorus, zinc, calcium, and selenium. Now are you convinced to try them again?

If you and your kids want to get that true brussels sprouts flavor, sprouts kept as close to raw as possible (steamed or boiled only briefly) are a good source of the sulfur-rich, cancer-fighting compound sulforaphane.

Roasted brussels sprouts as below are a real crowd-pleaser. Just add bacon, parmesan cheese and/or craisins and the side dish takes on a whole new dimension. Remember to watch them closely toward the end of roasting; as with any food, charring can result in the production of acrylamides, potential cancer-causing chemicals.

I hope that you enjoy the simple recipe and tips below! I have yet to try air frying brussels sprouts but I hear they are delicious too!


Roasted Brussels Sprouts


Ingredients:

1.5 lbs brussels sprouts, trimmed and halved (or quartered if large)

2 T olive oil

1 T melted butter

salt, pepper, garlic powder to taste

Optional: grated parmesan


Method:

1. Preheat oven to 400F.

2. Scatter brussels sprouts across cookie sheet (like this one) covered with parchment paper (I love this stuff! Makes for easy clean up and happy clean up crew as well :) )

3. Drizzle olive oil and melted butter over sprouts.

4. Sprinkle salt, pepper, garlic and parmesan if using.

5. Bake for 20-25 minutes or until golden brown, shaking 2-3 times during cooking for even browning.

Optional add-ins after cooking: cut bacon, craisins.


Enjoy!



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