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Brussels Sprouts: A Fall Favorite and Healthy Side Dish
Paula Gallagher on
When fall arrives, Brussels sprouts become a staple in my house for their rich flavor and impressive health benefits. As the temperature drops, my family craves heartier, nutrient-dense foods, and these mini-cabbage-like vegetables offer the perfect balance of flavor and nutrition. Grown best in cooler weather, Brussels sprouts reach their peak during the autumn months, making them a popular choice for fall recipes.
Why You Should Add Brussels Sprouts to Your Diet:
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Seasonal Perfection: Brussels sprouts thrive in cooler weather, making them a quintessential fall crop. Their peak flavor comes after the first frost, as the cold turns some of the starches in the sprouts into sugars, giving them a sweeter taste.
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Versatility in the Kitchen: Whether roasted, sautéed, or even shaved raw into salads, Brussels sprouts can easily be incorporated into various fall dishes. Their robust flavor compliments other fall favorites like cranberries, chestnuts, and squash, making them a perfect addition to your fall menu.
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Nutrient-Rich: Brussels sprouts are a powerhouse of essential vitamins and minerals. They are particularly high in Vitamin K, which is essential for bone health, and Vitamin C, which boosts immunity and promotes glowing skin.
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Hormone Health Benefits: Indole 3 Carbinol (I3C) is a compound found in cruciferous vegetables like Brussels sprouts, broccoli, and cabbage, and it has been widely studied for its potential health benefits, particularly in hormone regulation and cancer prevention.
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High in Fiber: These sprouts are an excellent source of dietary fiber, aiding digestion and promotes a healthy gut. Fiber is also linked to lowering cholesterol levels and improving heart health.
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Antioxidant Powerhouse: Brussels sprouts contain compounds like sulforaphane, which may reduce inflammation and protect against oxidative stress, benefiting overall health and reducing the risk of chronic diseases.
Now that you know why Brussels sprouts are a fall staple and how healthy they are, here’s a simple and delicious recipe to make the most of this nutritious vegetable.
Roasted Brussels Sprouts with Maple Balsamic Glaze
Ingredients:
- 1 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- Salt and pepper, to taste
- ¼ cup chopped pecans (optional)
- ¼ cup dried cranberries (optional)
Instructions:
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Preheat your oven to 400°F (200°C).
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Toss the Brussels sprouts in olive oil, salt, and pepper. Spread them out in a single layer on a baking sheet.
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Roast the sprouts for 20-25 minutes, shaking the pan halfway through, until they are golden brown and crispy on the edges.
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While the Brussels sprouts are roasting, whisk together the balsamic vinegar, maple syrup, and Dijon mustard in a small bowl.
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Remove the sprouts from the oven and drizzle them with the maple balsamic glaze. Toss to coat evenly.
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If desired, sprinkle the roasted Brussels sprouts with chopped pecans and dried cranberries for extra crunch and sweetness.
Serve warm and enjoy!
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