Roasted Brussel Sprouts

Posted: 01/21/2013 in Cooking, Gable Sporting Goods, Health, Hunting Camp
Tags: , , , ,

I caught just a bit of a recipe on the television, oh, maybe five months ago, where the chef involved (I can’t even remember if it was Alton Brown or what) was ROASTING Brussels sprouts.

I love Brussels sprouts.  My mouth is watering writing about them.

So, the other day, I decided “time to try this out.”  I Googled a few recipes and, hey look, the common denominator was ‘roast them,’  go figure.

Image from Onceuponachef.com - click to see that site's 'roasted Brussels sprouts' recipe.

Image from Onceuponachef.com – click to see that site’s ‘roasted Brussels sprouts’ recipe.

The basics are very, very simple. Get fresh Brussels sprouts, trim the stem off along with any narsty looking leaves, cut them in half, toss with olive oil, salt, pepper and anything else you want to toss them with (I added a bit of fresh minced garlic) and roast at 400′ for 35-45 minutes.

Other ideas would be – pine nuts, almond slivers, minced bacon, etc. etc.  Use your imagination!

In addition to being one of my favorite vegetables, Brussels sprouts are very healthy:

Health benefits of brussel sprouts (From Nutrition-and-you.com)

  • The sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. 100 g brussel sprouts provide just 45 calories, nonetheless, contain 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA) and zero cholesterol.
  • In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants like thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, prostate, and endometrial cancers.
  • Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating “Interferon-γ” receptors.
  • In addition, brussel sprouts contain glucoside, sinigrin. Early laboratory studies suggest that sinigrin help protect from colon cancers by destroying pre-cancerous cells.
  • Brussel sprouts are an excellent source of vitamin C; 100 g sprouts provide about 85 mg or 142% of RDA. Together with other antioxidant vitamins such as vitamin A and E, it helps protect the body by trapping harmful free radicals.
  • Zea-xanthin, an important dietary carotenoid in sprouts, is selectively absorbed into the retinal macula-lutea in the eyes where it is thought to provide anti-oxidant and protective light-filtering functions from UV rays. Thus, it helps prevent retinal damage, “age-related macular degeneration related macular degeneration disease” (ARMD), in the elderly.
  • Sprouts are the good source of another anti-oxidant vitamin A, provides about 754 IU per 100g. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for acuity of vision. Foods rich in this vitamin have been found to offer protection against lung and oral cavity cancers.
  • It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 µg or about 147% of RDA. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain and thereby, preventing or at least, delay the onset of Alzheimer’s disease.
  • Further, the sprouts are notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism inside the human body.
  • They are also rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Brussels sprouts are incredibly nutritious vegetable that offers protection from vitamin A deficiency, bone loss, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.

Advertisements

Comments are closed.