Roasted Broccoli, Brussels Sprouts, and/or Cauliflower


Crunchy, cancer fighting cruciferous vegetables are a staple  in my home.  Packed with vitamins and verdant, they brighten the table and your nutritional profile. As a child, and I admit it right now, I pretended they were trees and I was a giant devouring them.

Brassicaceae (also called Cruciferae) are a family of vegetables that includes cauliflower, broccoli, Brussels sprouts, kale, collard greens, rutabaga, bok choy, and cabbage.  These delicious veggies are high in soluble fiber, vitamin C, and are known to contain multiple kinds of phytochemicals that have anticancer properties. They also contain glucosinolates, which, even though there is evidence these compounds fight cancer, contain sulphur and  have bitter taste if overcooked. They can be especially bitter to supertasters.  One way to reduce the bitterness is to add salt and intensify the natural sugars already in the plants. The dry heat of the over is the best place to do this.

Making a delicious vegetable dish couldn’t be simpler than this recipe. It can be done with fresh or frozen vegetables. If you are making this with fresh brussels sprouts, make sure you split them in half but cutting through the center of the stem before roasting.  If you are using frozen brussels sprouts, this recipe works best with the petite type.

Roasting give the veggies a smoky sweetness that even ardent haters can embrace.  My sister  tells me that she hates Brussels sprouts except when I cook them.

Directions:

1) Preheat oven to 425 degrees and place the rack in the top third of the oven.

2) Place vegetables in a half sheet pan on a jellyroll pan. I usually cover mine with foil for easy clean up.

2) Cover the vegetables in extra virgin olive oil – the more oil the better! Make sure you get a good quality and not the cheap store brand.

3) Sprinkle on a little bit more kosher salt than you think you will need.

4.) Bake for 15 minutes, check and turn, and then back for 10 minutes more. You know that they are done when the edges are crispy brown.

5) Season with pepper to taste and enjoy!

I usually pop these in the oven right after I get home so I let the meat from the slow cooker rest and start on a the sauce.

I have used leftover roasted veggies in salads with spinach, roasted walnuts, and goat cheese.  I have also roast veggies before I cover them in cheese sauce, put them in a crustless quiche or fritatta, or puree them.  You can also add herbs de provenance for another fresh kick of flavor.

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2 Comments

Filed under Recipes

2 responses to “Roasted Broccoli, Brussels Sprouts, and/or Cauliflower

  1. Thanks to my Mother-In-Law, this is the only way I’ll eat Brussels Sprouts now! The depth of flavor is amazing when cooked this way!

  2. lowcarbcookery

    Yeah, people are always surprised when I explain this simple technique. It makes dinner parties a lot easier.

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