Brussels Sprouts are one of the easiest and healthiest ingredients to cook with. You can easily steam, boil, sauté or roast them in only a few minutes and they make a wonderful side dish for any meal. Let’s dive into the health benefits of these little beauties!
Brussels Sprouts
-Very high in fiber which helps lower cholesterol
-Packed with antioxidants
-Aids in preventing cancer by acting as a detoxing agent
-Aids in a healthy digestive system
-Full of Vitamin C
Olive Oil
-Helps lower bad (LDL) cholesterol
-Lowers Blood Pressure
-Helps prevent cancer
-Helps sustain a healthy mind (According to olive oil times, “They found that women who consumed the highest amount of monounsaturated fats, which can be found in olive oil, had better patterns of cognitive scores over time.”)
Sea Salt
-Build a strong immune system
-Aids in weight loss (but be careful not to over do it)
-Helps with certain skin conditions such as eczema and psoriasis
-Helps to maintain proper blood sugar levels for diabetics
Black Pepper
-Fights off breast cancer
-Good for skin (you can make a gentle exfoliating mask with black pepper)
-Natural decongestant (helps clear out nasal passage)
Raisins
-Increase your energy supply from the natural sugars
-Aids with digestion
-Cancer Prevention
-Treats Anemia (packed with iron and copper)
Walnuts
-Lowers blood pressure
-Lowers cholesterol
-Improves brain health
-Helps keep hair healthy
-Contain melatonin which can help you sleep better
-Helps manage weight
-Keeps bones strong due to the fatty acids called alpha linolenic acid
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Serves: 4
Ingredients:
- 1 lb. of Brussels sprouts
- 1/2 cup raisins
- 1/2 crushed walnuts
- 4 Tbsp olive oil
- Salt and pepper to taste
Directions
Begin by setting the oven to 400 degrees. Then wash the brussels sprouts and cut off/ remove the stems/tops. Slice them in half lengthwise. Place them in a large mixing bowl and stir gently with 2-3 Tbsp of olive oil, salt and pepper.
Next, line a large cookie sheet with parchment paper (this helps prevent the Brussels sprouts from sticking.)
Then, arrange the brussels sprouts flat side down on the parchment paper leaving some space between them. Place them in the oven and set your timer for 8-12 min. until they begin to brown.
In the meantime, chop up 1/2 a cup of walnuts and measure your 1/2 cup of raisins.
Once the Brussels sprouts are brown, flip them over and allow them to cook for an additional 3-4 min or until they begin to brown slightly. Make sure you check on them often, they can easily burn if left for too long.
Once they are finished place them in a large bowl and add an additional Tbsp or more of olive oil, 1/2 cup of raisins, 1/2 cup of chopped walnuts, salt and pepper to taste and toss gently. Serve immediately and enjoy!
Tips:
-Feel free to add more olive oil if you like, roasting tends to dry out the brussels sprouts slightly.
-You may also want to experiment by adding dried cranberries, pumpkin seeds or sunflower seeds.
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Aya Owies graduated from Rutgers University in 2013 and she currently lives in the New Jersey area. She is a certified yoga instructor and has a passion for healthy and simple cooking. She love experimenting with new ingredients and recipes and considers the kitchen her creative space.
