Along with being the trendy vegetable du jour, Brussels sprouts are nutritious superstars that taste seriously delicious when cooked correctly. When ill-prepared, Brussels sprouts can be mushy, watery, and just downright unpleasant. The key to Brussels sprouts’ delicious success? Crank that oven, grab your ghee, and get roasting. We’re convinced that roasted Brussels sprouts with ghee is the best way to prepare these cruciferous veggies.
As a part of the cruciferous vegetable family (with other star members like broccoli and cabbage), Brussels sprouts have been widely studied for their impressive health benefits.
Like broccoli, sprouts contain sulforaphane, a powerful compound noted to be protective against cancer and free radical damage. One study showed that the antioxidants within Brussels sprouts enhanced detoxification enzyme levels in individuals after chowing down on the vegetable.
These antioxidants are partly responsible for halting DNA damage, which means cancerous cells cannot mutate and form tumors.
Along with anti-cancer benefits, Brussels sprouts are packed with vitamin K, an essential vitamin for healthy bones and blood clotting, vitamins A, C, and E, iron, potassium, folate, manganese, and digestive-friendly fiber.
Roasting sprouts is one of the most delicious ways to enjoy this veggie. Take note, sprout haters: the secret is in the cooking fat medium. Although avocado oil also fits the bill, ghee is a perfect fat to roast vegetables (sweet potatoes and cauliflower are others winners), thanks to its high smoke point.
Meet Brussels Sprouts Fav Fat: Ghee
Ghee is clarified butter that’s been simmered long enough to bring out butter’s naturally nutty flavor. The process of making ghee removes the milk fats and water, which renders a high smoke point for cooking, unlike other oils such as olive and canola.
Unlike un-clarified butter, ghee lacks allergen-provoking lactose or casein, thanks to the rendering process. For those who are lactose sensitive or intolerant, ghee may be far more tolerated in the digestive system. It’s also rich in short-chain and medium-chain fatty acids and butyrate, a fatty acid associated with improved gut health.
Ghee is also a good source of concentrated vitamins including vitamins K, D, A, and E. These vitamins are all fat-soluble, meaning they are absorbed with fat and stored in the gastrointestinal tract. Fat-soluble vitamins are needed to maintain a healthy metabolism along with various other biochemical functions.
Using ghee as a fat source to cook Brussels sprouts not only provides the sweetest and nuttiest taste, but it ensures that no clouds of smoke will be billowing from your oven during the roasting process. Once you use ghee for roasted Brussels sprouts, you’ll never choose another cooking method again.
- Cook Time
- Prep Time
- 1 pound Brussels Sprouts halved
- 2 tablespoons ghee melted
- ¼ tsp sea salt
- freshly ground black pepper
- Preheat oven to 425 degrees Fahrenheit.
- Half Brussels sprouts and add to large baking tray. Tip: make sure the baking tray is large enough as to not crowd the sprouts – this way they get nice and crispy.
- Drizzle sprouts with melted ghee and sprinkle with sea salt and freshly ground black pepper.
- Roast for 20-25 minutes, or until sprouts and nice and crisped.
- Remove from oven and devour!