, We love Brussel Sprouts and every week we are brusselin’.   We are going to share an easy oil free recipe that you roast in the oven.  Usually when you eat brussel sprouts at the restaurants, they are full of butter and salt and that defeats the purpose of eating these wonderful vegetables that are supposed to give us health.  When you eat high amounts of butter and salt, it adds inflammation to the body.  Brussel sprouts tend to be anti inflammatory and can lower your risk for cancer.  If the name Brussel sprouts rings a bell, it is because it is named after the city of Brussels in Belgium.  They were a very popular crop in the 1500s in Belgium.  They are a form of cabbage and we always think of them as baby cabbages.

What are Cruciferous Vegetables?

Cruciferous vegetables family includes brussel sprouts, broccoli, cauliflower, bok choy, kale, and cabbage.  Surprisingly, cruciferous vegetables have properties that can lower your risk for cancer.  Brussel Sprouts ,in particular, are a great source of vitamin C, vitamin K, folate, manganese, vitamin B6, dietary fiber, omega 3 fatty acids, potassium, copper, and phosphorous.  

 

What is so great about Cruciferous Vegetables?

Cruciferous vegetables have many disease fighting phytonutrients.  It has been known to lower the risk of cancer with its anti-cancer phytonutrients.  They contain glucosinolates, one form of phytonutrients.  When the cruciferous vegetables are sliced, they release an enzyme called murosinase.  Murosinase acts on the glucosinolates and thus forms sulfophorane, which is one of the active ingredients in its cancer preventive properties. 

How do i cook Brussel Sprouts?

Brussel sprouts can either be boiled, steamed, pan fried without oil, or roasted.  One of the best ways of eating your cruciferous vegetables is by steaming them as you can help retain the phytonutrients more.  However, eating brussel sprouts in any form is good for you.  The most important aspect of eating vegetables is to make sure you find a method that actually satiates your palate!  It is always better to eat your cruciferous vegetables then to not eat them at all.  

 The steps

There are only a handful of steps for this recipe.  

First you want to wash your brussel sprouts and then cut them in half or even quarters if you prefer.  

 

Prepare your ingredients including nutritional yeast, garlic powder, onion powder, black sesame seeds, salt, paprika, turmeric, and red chili peppers. Measurements for these ingredients are below.

If you are very sensitive to salt then you can omit it from the recipe.  However, a little bit of salt such not negatively affect you.   

We love using turmeric in our recipes because of it’s anti-inflammatory property and anti-cancer property as well.  The paprika adds a nice touch to the brussel sprouts and Melissa has been doing this to other cruciferous vegetables–broccoli and cauliflower.  

 

Add all the spices, powders, nutritional yeast, and black sesame seeds to the broccoli sprouts and start mixing! The mixing should take no longer than 10 seconds. Just make sure that the spices are thoroughly mixed in and evenly dispersed.

After mixing well, place them on a baking pan and bake them at 400 degrees Fahrenheit for 20 minutes. If you want them less crispy then you can turn it down to either 350 degerees or turn down the time to 16 minutes. If you want them more crispy, bake them at most up to 22 minutes.  Add balsamic vinegar after baking to give it a sweet kick!

Easy Oil Free Roasted Brussel Sprouts

Brussel Sprouts is plant based, meaning fiber and protein rich! This is a fulfilling appetizer or a mouthwatering side dish.
Course Appetizer, dinner, lunch, Side Dish
Cuisine American
Keyword brussel sprouts, oil free, roasted greens
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4
Calories 156kcal

Equipment

  • Oven

Ingredients

  • 2 lbs brussel sprouts
  • 4 tbsp nutritional yeast
  • 1 tsp garlic powder or 4 cloves of garlic
  • 1 tsp onion powder
  • 2 tbsp sesame seeds black or light brown
  • 1 tsp red pepper flakes
  • 1 tsp turmeric
  • 1 pinch sea salt

Instructions

  • Preheat the oven to 400F and line a large baking sheet with parchment paper or baking sheet.
  • Pick off any loose outer leaves of the brussel sprouts. With a paring knife, trim off the ends of the sprouts, then slice in half lengthwise or in quarters.
  • Place the prepped sprouts into a large bowl. Add all the spices to brussel sprouts.
  • Using your hands, rub spices into the brussel sprouts.
  • Spread the brussels sprouts onto the prepared baking sheet in a uniform
    layer.
  • Roast the sprouts for 20 minutes. Depending if you want a more roasted version, you may add 2 more minutes. However watch them frequently because the outer layers can burn quickly.

Nutrition

Calories: 156kcal | Carbohydrates: 26g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Sodium: 76mg | Potassium: 1082mg | Fiber: 11g | Sugar: 5g