The Best 10 Minute Roasted Garlic Brussels Sprouts

Plus The Secret to Get Rid of Their Bitterness

Brussels sprouts are one of those “love it or hate it vegetables” at the dinner table.  Whether it is because of the aroma, slight bitterness or texture many people avoid them.

One of the main reasons maybe because of that slight bitterness.   That being said, don’t shut these babies down just yet because- today I am going to share a little secret that is going to change that… so keep on readin’.

According to compoundchem Brussels sprouts contain compounds that have been investigated for potential health benefits. Chief amongst these is sulforaphane, an isothiocyanate breakdown product of the glucosinolates. Research has focused on sulforaphane’s potential as a protector against neurodegenerative diseases, and while more research is still required, neuroprotective effects have been observed both in lab-cultured cells and within animals. [1]

As a member of the nutritionally potent cruciferous family, they’re well worth a place in your diet.  Brussels sprouts are a great source of protein, iron and potassium, but they also offer other benefits that can boost your overall health like pantothenic acid or Vitamin B5 (Mushrooms are also a great source of Vitamin B5).

What Are the Health Benefits of Vitamin B5?

Vitamin B5 acts as a synthesizer of many important components required by the body. For instance, it is essential for the formation of fats, proteins, carbohydrates, amino acids, and antibiotics, while also stimulating adrenal hormones.  [3] (read more from the original article on vitamin b5)

Brussels sprouts have a massive 600+ mcg of Vitamin K per serving with a 0.6 nutrient density, 196 mg of Vitamin C, 914 mgs of potassium, and are a fantastic source of fiber and antioxidants among other benefits.  (see image below for the list of benefits).

Nutritional Tip: Add Shiitake mushrooms to this healing meal to boost its nutritional profile with extra vitamins A, E, D .  That is because shiitake mushrooms have the highest concentration of vitamin-D of any other mushroom variety or you can supplement with a pure and potent source of liquid Vitamin D supplement. (Try vitamin D3 supplement in an olive oil base here)

Nutritional Profile of Brussels Sprouts

Here is the nutritional profile of brussels sprouts to further understand how important it is to include this amazing vegetable into your diet:

The Secret To Get Rid of the Bitterness in Brussels sprouts

Wash and remove the first few leaves if they don’t look fresh.  Then cut Brussels sprouts in half then either saute or boil them which helps get rid of most if not all of the bitterness.

 According to livestrong brussels sprouts contain thiocyanates, an acidic compound that is released during the cooking process. Cutting the vegetables in half releases some of the thiocyanates and reduces their bitterness.

Yes, there are several recipes out there, but not all recipes are created equal.  Some “look healthy” but are made with unhealthy oils and are tasteless. Mix those two and down goes your efforts to reach your health goals.

This is one of my favorite super quick and healthy sides, especially when in a crunch to complement a balanced meal of protein and healthy carbs or salad.  Plus, you have nothing to worry about because this delicious and healthy recipe mix of brussels sprouts, mushrooms and red onions are sauteed in coconut oil {try extra virgin organic coconut oil here}, and garlic which adds amazing flavors that will explode in your mouth. Yum!

10 Minute Garlic Roasted Brussels Sprouts. Plus The Secret Teduce Their Bitterness

• 1 bag or 12 oz Brussels sprouts (preferably organic)
• 1 cup of mushrooms
• 1/2 medium red onion
• 1 clove of garlic (minced)
• 3 tbs of coconut oil (ghee or pastured butter)

1. Cut and clean the Brussels sprouts in half.
2. Finely chop the garlic.
3. In a large cast iron or stainless steel frying pan, heat two tables spoons of coconut oil or enough to cover the bottom of the pan.
4. Add garlic, then the onions & mushrooms
5. Place the Brussels sprouts in the pan with the cut side down, in a single layer. Scatter the chopped shallots and garlic over the sprouts.
6. When the sprouts are just starting to caramelise, turn them over and cook for another 8 minutes or so.
7. Add the last tbs of coconut oil
8. Stir and allow to steam-fry until the sprouts have a gorgeous golden brown color, and all of the veggies are tender.
9. Serve hot and enjoy!

What is your favorite way to enjoy Brussels sprouts?  Do you prefer them roasted, sauteed or boiled?

References

http://www.compoundchem.com/2014/12/04/brusselssprouts/ [1]