Sherry A. Phillips

Suspense Author

My new favorite vegetable – Roasted Brussels Sprouts!


Presenting, my new favorite vegetable – Roasted Brussels Sprouts!

I know, many of you are saying, “Brussels Sprouts? Really?”

Yes, really!

I never really cared much for Brussels Sprouts while growing up, though I have always loved my veggies. When my grandmother used to fix them, they were boiled and mushy and tasted like mini cabbages. I would douse them in salt and vinegar and eat them.

I didn’t hate them, but they were one of my least favorite vegetables.

Once I was on my own, I never made them for myself. Then, when I got pregnant with my daughter, all I could think of was Brussels Sprouts! I went to the store, bought a huge bag, cooked it and ate the entire thing.

For years, I would occasionally fix them with a meal, but not often because I am really the only person in my family who likes vegetables. Then, I found a recipe for roasted Brussels Sprouts and tried it out.

I am in love! I have fixed this dish three times in the last 2 weeks and pretty much eaten the entire batch myself, though I do insist the kids have a couple on their plate at dinner. I am hoping if I just make them eat a little of the veggies at each meal, they’ll grow a taste for them eventually.

Anyway, I will never make this veggie any other way again. That is how great they are. And it’s so simple! Here is what I do:

Preheat oven to 425 degrees.

Fresh Brussels Sprouts (I get the box in the produce section of my grocery store)
Cut off the stems of the sprouts and discard. Cut each sprout in half.

Toss the sprouts in a baking dish and drizzle with olive oil (I used light tasting and probably about 3 tablespoons). Sprinkle Kosher salt and black pepper to taste. Toss with your hands.

Place dish in preheated oven for 30 minutes, tossing them every 5 minutes.

You will see dark brown and even blackened petals and spots. Do not worry, because these “burnt” items are delicious!

As for health benefits, there are many!

From Health Diaries:

The high fiber content (over 15% of our RDA) of Brussels sprouts lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to do so, ultimately lowering the cholesterol amount within our bodies.

Recent studies have shown that certain compounds in Brussels sprouts block the activity of sulphotransferase enzymes that can be detrimental to the health and stability of DNA within white blood cells.

A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body’s cells.


Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily recommended amount) that are an essential part of our body’s anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body’s inflammatory responses.

Cancer Prevention

Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer.

Cardiovascular Support

Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates. This powerful compounds not only triggers anti-inflammatory activity in our cardiovascular system but may also prevent and even possibly help reverse blood vessel damage. By regulating inflammation within the body, Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage.

Digestion and Diet

One cup of Brussels sprouts contains four grams (16% of the RDA) of dietary fiber, which can aid in digestion, prevent constipation, maintain low blood sugar and check overeating. The sulforaphane found in Brussels spouts also protects our stomach lining by obstructing the overgrowth of Helicobacter pylori, a bacteria that can lead to gastric cancer.

Vitamin K
Brussels sprouts are especially high in vitamin K (one cup contains 273.5% of the RDA), which promotes healthy bones, prevents calcification of the body’s tissues, serves as an antioxidant and anti-inflammatory agent, and is essential for proper brain and nerve function.

Vitamin C
The nutritional benefits of vitamin C (one cup contains over 161% of the RDA) found in Brussels sprouts ensure a healthy immune system, ward against hyper tension, lower blood pressure, fight lead toxicity, combat cataracts, and serve as a powerful antioxidant that prevents “cellular rust,” which can lead to atherosclerosis, heart disease, stroke and cancer. Vitamin A Brussels sprouts also contains over 20% of the RDA of vitamin A that boosts immunity, protects eyes against cataracts and macular degeneration, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs. Folate A biochemical event called the methylation cycle relies on folate to properly transcribe DNA, transform norepinephrine into adrenalin, as well as transform serotonin into melatonin. Furthermore, folate suppresses the amino acid homocysteine that has been shown to contribute to heart disease. One cup of Brussels sprouts contains a healthy dose of folate (almost 25% of the RDA) and the health benefits associated with it.


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