Lemon Roasted Brussels Sprouts

Brussels Sprouts.  Maybe you love them, or maybe you think you don’t - they generally don't have a great reputation.  If you are in the camp that doesn't like sprouts I reckon that’s because you haven’t had them roasted.  The key to perfect sprouts is not to over cook them or they become stinky and mushy, but when a sprout is roasted it loses some of that cabbage flavour and takes on a sweetness with a bright hint of lemon

That being said, in this dish the sprouts come out lightly tender. If you like them more tender, you can drop them into hot water for 2 minutes and drain before you roast them. You can also garnish these with chopped parsley leaves and a sprinkle of vegan or dairy Parmesan - I've even heard a rumour that its delicious with crumbled feta, but I haven't tried that myself.  If you have let me know.
Health benefits of brussel sprouts
Brussel 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, they 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 such as thiocyanates, indoles, lutein, zea-xanthin, sulforaphane and isothiocyanates. Together, these phytochemicals offer protection from prostate, colon, 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.
• Additionally, brussel sprouts contain a glucoside, sinigrin. Early laboratory studies suggest that sinigrinhelps 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.
• Brussel sprouts are a good source of another anti-oxidant, vitamin-A, providing about 754 IU per 100g. Vitamin-A is required for maintaining healthy mucus membranes and skin, and is essential for eye health. 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 delaying 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.

What to Look For: Look for hard, bright-green sprout heads, as mushy sprouts yield less flavor. Avoid those with excessive leaf perforations; they may be housing aphids, common garden pests. Choose sprout heads of roughly the same size so they'll cook evenly.

How to Store: Store unwashed Brussels sprouts in an airtight container in the refrigerator. Use within three or four days.

LEMON ROASTED SPROUTS
The sharp tang of lemon goes perfectly with the bitterness of the roasted sprout.
Author: Emma Olliff, Dip NT CNM
Recipe type: side
Serves: 4-6
Prep Time: 10 minutes
Cook Time: 30-40 minutes
 
Ingredients
900g / 2 lbs Brussels Sprouts, halved
4 tbsp. coconut oil, melted
Zest and juice of 1 lemon
3 garlic cloves, crushed
Salt to taste

1. Preheat the oven to 200C / 400F.  Wash and trim Brussels Sprouts, discarding any wilted or damaged outer leaves.  Put the sprouts in a large bowl and drizzle with the coconut oil.  Add the lemon juice and zest, garlic and salt.  Stir to make sure all the sprouts are evenly coated.
2. Spread the sprouts in a single layer on a baking sheet.  Roast 30-40 minutes, stirring every 15 minutes for even browning.
3. Serve and enjoy.

​Emma xx