Brussels Sprouts.

Brussels sprouts are highly nutritious vegetables that offer a range of health benefits. Here are some key advantages of including them in your diet:

1. Rich in Nutrients

• Vitamins: High in vitamin K (important for bone health and blood clotting) and vitamin C (boosts immunity and supports skin health).
• Minerals: Good source of potassium, manganese, and folate.
• Fiber: Promotes digestive health and helps regulate blood sugar levels.

2. Antioxidant Powerhouse

• Brussels sprouts contain antioxidants like kaempferol, which help protect cells from damage caused by free radicals and reduce inflammation.

3. Support for Heart Health

• The fiber, potassium, and antioxidants in Brussels sprouts can contribute to improved heart health by reducing cholesterol levels, lowering blood pressure, and improving arterial function.

4. Aid in Cancer Prevention

• Contain compounds like glucosinolates and isothiocyanates, which may have protective effects against certain types of cancer by supporting detoxification and reducing oxidative stress.

5. Promote Healthy Digestion

• High fiber content supports regular bowel movements, feeds beneficial gut bacteria, and may reduce the risk of digestive disorders.

6. Weight Management

• Low in calories but high in fiber and nutrients, Brussels sprouts are filling and help manage appetite.

7. Bone Health

• The vitamin K in Brussels sprouts plays a vital role in maintaining bone density and preventing osteoporosis.

8. Support for Immune System

• High levels of vitamin C help strengthen the immune system and improve the body’s ability to fight infections.

Tips for Maximizing Benefits:

• Cooking Methods: To preserve nutrients, steam, roast, or sauté them instead of boiling.
• Pairing: Combine with healthy fats (e.g., olive oil) to enhance the absorption of fat-soluble vitamins like vitamin K.

Adding Brussels sprouts to your diet regularly can contribute significantly to overall health. Their versatility makes them easy to include in various dishes!

Here’s a delicious and simple recipe for Roasted Brussels Sprouts with garlic and parmesan:

Garlic Parmesan Roasted Brussels Sprouts

Ingredients:

• 1 pound (450g) Brussels sprouts, trimmed and halved
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1/3 cup grated Parmesan cheese
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional, for a spicy kick)
• 1 tablespoon lemon juice (optional, for a fresh touch)

Instructions:

1. Preheat Oven:
   • Preheat your oven to 400°F (200°C).
2. Prepare Brussels Sprouts:
   • Wash, trim the ends, and halve the Brussels sprouts. Pat them dry to ensure crispiness when roasting.
3. Mix Seasonings:
   • In a large mixing bowl, toss the Brussels sprouts with olive oil, minced garlic, salt, pepper, and red pepper flakes (if using). Make sure they are evenly coated.
4. Roast:
   • Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper. Roast for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy on the edges.
5. Add Parmesan:
   • In the last 5 minutes of roasting, sprinkle the grated Parmesan cheese over the Brussels sprouts. Return to the oven and let the cheese melt and slightly crisp.
6. Finish and Serve:
   • Remove from the oven and drizzle with lemon juice if desired. Serve immediately as a side dish or snack.

Tips:

• Add chopped bacon or pancetta to the baking sheet for an extra savory twist.
• Serve with a dipping sauce like garlic aioli or balsamic glaze for added flavor.

Enjoy your flavorful, crispy, and nutrient-packed roasted Brussels sprouts!