From Medical News Today, a single serving of Brussels sprouts can provide a full day’s supply of vitamin C and vitamin K (Ware, 2018). They’re also rich in fiber, are sulfur-containing, and packed with glucosinolates (a phytonutrient) which may help combat cancer (Johnson, 2002). What’s best of all is this recipe is exploding with flavor and keeps the belly satiated (and taste buds dancing) for quite a while (try it with your own n-of-1 clinical trial ;) ).
Simple to prepare, it’s a set-the-clock-and-forget-it type of side dish which makes the perfect accompaniment for a holiday or family/friend gathering! My only regret when making it today is that I didn’t triple the recipe!
- 2 lbs. of Brussels sprouts , washed and halved
- 1 medium white onion, thinly-sliced
- 1 head of garlic, peeled
- 2 TB cumin
- 2 TB Mexican chili powder
- 2 TB chipotle chile pepper
- Optional: oil or propellant-free spray
- Preheat the oven to 375 degrees Fahrenheit.
- Wash and halve your Brussels sprouts. Place them on a prepared baking sheet with a touch of space between them for even baking (shown with two pounds on a large baking sheet).
- Using a freshly peeled head of garlic, rub the surface of the brassicas (the Brussels). Mince any remaining garlic and sprinkle evenly over the Brussels.
- Optional: drizzle with avocado or olive oil. I used a propellant-free, non-GMO verified, glyphosate residue-free, 100% avocado oil (for high heat cooking up to 500 degrees F) from Chosen Foods, San Diego (no affiliation).
- Sprinkle dried Mexican chili powder, cumin, and chipotle chile pepper evenly over the vegetables to taste. (Shown with approximately 2TB of each dried spice) Then, layer with a thinly-sliced onion.
Bake for approximately 40 minutes (varies with size of Brussels Sprouts), or until they are softened throughout (pierce with fork). Bonus: the aroma is incredible!
Handle hot baking sheet with care. Place the beautiful baked Brussels (and other seasoning bits) onto a serving platter of your choice. Enjoy with others or completely alone once cooled enough to eat. Salud!
Johnson, I.T. (2002). Glucosinolates: bioavailability and importance to health. International Journal for Vitamin and Nutrition Research, 72(1), 26-31. Doi: https://doi.org/10.1024/0300-98220.127.116.11
Ware, M. (2018, January 19). How healthy are Brussels sprouts? [Blog post]. Medical News Today.