Brussel Sprout Nutrition

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Eat your Brussel sprouts, they’re good for you. One half cup serving is a mere 36 calories and more than 2.5 grams fiber to scrub your GI tract clean and in addition to keeping you fuller longer. They also provide 116% of your Daily Value for Vitamin K (blood coagulation and bone health), 68% Vitamin C (skin health and immunity) and 10% folate (neural tube defects in pregnancy). They’re rich in minerals from the soil they’re grown in and contain a variety of phytochemicals that may offer benefits in brain function, vision and protecting against certain types of cancer. Yes, they do smell, but fortunately for your grocer, this doesn’t happen until you chop, cook or chew them. This is due to the breakdown of sulfur-containing gluconsinolates, the cancer protecting phytochemical.

Cutting them in half and cooking them in large pots of boiling water cuts down on bitterness, as their flavor compounds are found in the center of the sprout. The downside to this method is that you lose a lot of the healthy nutrients as they leach into your water. I prefer roasting them which preserves the nutrients and leads to a sweeter, nuttier flavor. Try this recipe at home.

Roasted Brussel Sprouts

  • 1 pound Brussel sprouts, sliced
  • 3 Tbsp. Extra Virgin Olive oil (reserve 1 Tbsp.)
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1 Tbsp balsamic vinegar
  • 1 tsp. honey


  1. Preheat oven to 425 degrees Farenheit. Toss the first 4 ingredients in a bowl.
  2. Line sheet tray with foil to protect your pan as it can become a sticky mess to clean.
  3. Spread the Brussel spouts on to a sheet tray, leaving space between to create a crispier end product.
  4. Roast for 10 minutes and then stir, returning to oven for an additional 10 minutes or until nicely browned.
  5. Drizzle with a final combination of 1 Tbsp. Extra Virgin Olive Oil, balsamic and honey and serve. Note: some people choose to mix altogether from the beginning, eliminating the final drizzle strip.

There are so many variations in place on this recipe including:

  • Dutch baby potatoes, onions, bacon, feta cheese (as shown above)
  • garlic and Parmesan and apples
  • sweet potato and onion
  • cashews, mint leaves, Thai chili, sesame oil and sriacha
  • bacon, pecans and maple syrup

What’s your favorite way to eat them?

Categories: Nutrition & Wellness, Recipes, The Grocery Aisle

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1 reply


  1. Brussel Sprout Nutrition - Review Zone

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