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. (If you're still nervous after years of grey cafeteria sprouts, check out our guide to how to prepare Brussels sprouts – it'll assuage your fears immediately.)
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 antioxidants enhanced detoxification enzyme levels in individuals who chowed down on the sprouts. 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.
Meet Brussels Sprouts Fav Fat: Ghee
Roasting sprouts is one of the most delicious ways to enjoy this veggie, and while high-heat oils are certainly a good medium, in our humble opinion, ghee is the way to go.
Ghee is clarified butter that’s been simmered long enough to bring out its naturally nutty flavor. The process of making ghee removes the milk solids and water, which renders a high smoke point for cooking. Unlike un-clarified butter, ghee also lacks allergen-provoking lactose or casein. 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.
- Halve the Brussels sprouts with a chef's knife (like this one from Zwilling) and add to a large baking tray (We love the one from Made-In.) 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 are nice and crispy.
- Remove from oven and devour!