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Sunday, October 18, 2015

Brussel Sprout Recipe: Roasted Brussel Sprouts

Brussel Sprouts are a vegetable that has a lot of fulfilling power when understood and cooked right. Also known as the "mini cabbage", They create a market in America of approximately $27 million. In season during winter, and sweeter after a frost this vegetable presents a superior flavor to a soup on a cold day. Add some rice and you might have a formula for a nap.

Brussel Sprouts are a great source for Vitamin B, Vitamin K and Vitamin C. Being into fitness I like to know what foods hold what type of nutrition. Also, how to prepare and cook them as well. Knowing how to cook your food properly helps you to achieve the most out of what your eating. Before I get into the recipe or the "Meat and Potatoes" as we say, I will go over these vitamins and their benefits real quick.

Vitamin B = vitamins that play important roles in cell metabolism.
Vitamin C= vitamin C is essential to a healthy diet as well as being a highly effective antioxidant. 
Vitamin K = fat-soluble vitamins the human body needs for complete synthesis of certain proteins 
that are required for blood coagulation, and also certain proteins that the body uses to manipulate binding of calcium in bone and other tissues.

Now that we know how much power these "mini cabbages" hold, let's get on with our Brussel Sprout recipe or should I say brussel sprout recipes.  The two recipes will be Roasted Brussel Sprouts and Brown Sugar Brussel Sprouts.

I found the first Recipe online and belongs to Dani Spies of Clean & Delicious.  The website features some of the most interesting dishes including:  gluten free dishes like her Moms Stuffed Peppers and her 7 Minuet Stove Top Apple Crisp.  Also there are some high-protein recipes like her One Pan Roasted Shrimp & Green Beans and her Clean Eating Turkey & Green Bean Tacos.  So for today brussel sprout recipe I want to thank Dani Spies.

Roasted Brussel Sprouts:

You will need the following ingredients to make Dani's Roasted Brussel Sprouts:

1 lb. Brussel Sprouts
1 Tsp. of Olive Oil
1 Glass Bowl
1/2 of Kosher Salt
1/2 Tsp. Fresh Black Pepper
1/2 Tsp. Garlic Powder
1 Rimmed Baking sheet

For the cooking instructions watch the following video where she prepares them herself.  Enjoy!


The next brussel sprout recipe is going to be

    Brown Sugar Brussel Sprouts:
You will need the following Ingredients to make your gourmet "Brown Sugar Brussel Sprouts"

2 tablespoons balsamic vinegar
2 tablespoons brown sugar
1 pound Brussels sprouts, halved
1 tablespoon Extra Virgin Olive Oil
1 teaspoon red pepper flakes
2 teaspoons salt
4 garlic cloves, crushed and chopped
1/2 lemon, juice
    Cooking Instructions:
First you want to steam your Brussels Sprouts for about 10 to 15 minutes over boiling water until they are tender. Then heat your oil and garlic over medium-high heat until fragrant (being careful not to burn them). Next you want to add your Brussels Sprouts, lemon juice, pepper flakes and then your salt, stirring until they begin to brown. This will take about 5 minutes. Last add your balsamic vinegar and brown sugar then stir for a minute and remove from heat. When finished you can serve immediately.

This dish is a must during the winter months and gives the house a warm feel with its fragrant. Remember not to over-cook so you can enjoy the health benefits as well. Enjoy!

I want to thank Wikipedia for providing their Nutritional Information as well as Dani Spies of Clean & Delicious for her amazing Roasted Brussel Sprouts and thefreshmarket.com for their extremely delicous Brown Sugar Brussel Sprouts. It was great. Also if you are interested in more ways to build a happy and healthier lifestyle then continue to visit. Thanks again!

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