• Start Here
  • About
  • Recommended
  • Books
  • Shop
  • My Account
  • Search
  • Recipes
  • Lifestyle
  • Autoimmunity
  • Nutrition
  • Gut Health
  • Wiki
  • Contact
  • Media Requests
  • Terms of Use
  • Privacy Policy
  • Affiliate
  • Refund Policy
  • Menu
  • Skip to left header navigation
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content

The PaleoMom circular atom logo

The Paleo Mom is a scientist turned health educator and advocate.

  • Start Here
  • About
  • Recommended
  • Books
  • Shop
  • My Account
  • Search
  • Recipes
  • Lifestyle
  • Autoimmunity
  • Nutrition
  • Gut Health
  • Wiki
You are here: Home / Recipes / AIP Recipes / Roasted Brussels Sprouts

Roasted Brussels Sprouts

December 4, 2019 //  by Dr. Sarah Ballantyne, PhD

Facebook0Tweet0Pin0LinkedIn0

About Dr. Sarah Ballantyne, PhD

Award-winning public speaker, New York Times bestselling author and world-renowned health expert, Dr. Sarah Ballantyne, PhD (aka The Paleo Mom) believes the key to reversing the current epidemics of chronic disease is scientific literacy. She creates educational resources to help people regain their health through diet and lifestyle choices informed by the most current evidenced-based scientific research.

brusselsprep copyI detested Brussels sprouts when I was a kid.  We grew them in our garden and I have vivid memories of cutting a stalk down and brushing off the snow before bringing it into the house to my mother.

As far as I can remember, my mom always boiled them.  My mom’s a great cook, but I think the horrid flavor of boiled Brussels is why so many people have a mental block against this nutrient-dense crucifer.

The Autoimmune Protocol E-Book!

One of my FAVORITE books I used to start the transition to AIP!!! It’s so helpful! I printed mine out and spiral bound it. Thank you for this! -Rita Davidson

The Autoimmune Protocol e-book is your up-to-date guide to jump-start your healing with the AIP today.

  • 3oo+ pages of quick-access information on the AIP
  • 4 weeks of meal plans with shopping lists
  • over 80 family-friendly recipes, all 100% AIP!

Get instant digital access for $19.99

Buy Now

Brussels sprouts, like all crucifers, are high in glucosinolates. When these vegetables are cooked, chopped or chewed, an enzyme called myrosinase that is also present in these plants breaks the glucosinolates apart (through hydrolysis) into a variety of biologically active compounds including a class of compounds, and a few of these are responsible for the bitter taste of boiled Brussels.  Two such compounds are sinigrin and gluconapin, for which humans have very sensitive palates and find extremely bitter.  Very fresh Brussels tend to have less sinigrin and gluconapin, so buying in season and locally can do wonders for Brussels sprout enjoyment.

Brussels are also high in a type of isothiocyanate called sulforaphane (also a products of myrosinase’s activity on glucosinolates).  Isothiocyanates are known for their anti-cancer properties (through enhancing tumor suppression and eliminating carcinogens from the body). Some types of isothiocyanates can up-regulate genes involved in protecting against DNA damage, inflammation, and oxidative stress, as well as increase the activity of phase II enzymes (such as quinone reductase and glutamate cysteine ligase) that help remove toxic substances and carcinogens from the body.  Sulforaphane is dramatically reduced when Brussels are boiled compared to other cooking techniques, or overcooked in general.  In this case, it’s the loss of a more palatable compound that unmasks bitter flavors.

And, you’re probably thinking to yourself “so, boiling Brussels makes them more bitter and loses anti-oxidant cancer-fighting compounds”.  Yep, you just hit the nail on the head!  In fact, boiling Brussels can result in an up to 90% loss of sulforaphane, and that’s a tear-worthy event!

As an adult, I’ve rediscovered Brussels sprouts.  And the biggest trick?  Well, I think they’re best roasted, but it’s really a matter of any cooking technique other than boiling!  Roasting has the added benefit of being very easy, very forgiving (you’ve got a good 15-minute window in which these will taste fantastic, so overcooking is not very likely!).

So, this may seem like a very simple recipe, but it’s one of those fundamental, how to like a veggie that no one likes, staples.  And definitely worth trying!

Prep time: 10 minutes
Cook time: 30-35 minutes
Yields: 4-6

Ingredients:

  • 4 lbs Brussels sprouts
  • 1/4 c. lard or ghee (not recommended for elimination phase of AIP), melted (you can also use a high polyphenol content olive oil or avocado oil here)
  • 1 tsp salt

Directions:

The Gut Health Guidebook!

The depth of information, practical tips, and the accessible way Dr. Sarah shows me how to apply complex science to improve my health is truly remarkable. -Wendy

The Gut Health Guidebook is the culmination of 6 years of research. This unprecedented deep dive into the gut microbiome delivers:

  • A new diet for gut health, built from the ground up
  • Essential gut microbiome superfoods
  • 20 Keys to gut health

Get instant digital access for $27.99

Buy Now

  1. Preheat oven to 375F
  2. Trim any brown parts off the Brussels sprouts. Slice in half if medium in size, slice into quarters if large in size, leave whole if they’re small. Any leaves that fall off can get added to the pan.
  3. Toss Brussels sprouts with melted lard (or other fat) and salt. Place on a rimmed baking sheet, spreading out to form a uniform layer.
  4. Bake, stirring once about halfway through the cooking, for 30-35 minutes, until browned.

Roasted Brussels 2

Facebook0Tweet0Pin0LinkedIn0

Category: AIP Recipes, Recipes, Side Dishes

food prepping

The #1 Tool for Paleo and AIP success!

Create completely customizable and versatile meal plans with thousands of top-notch recipes; make shopping a breeze with the app, and even get reminders for meal prep timing! Get all my recipes from ThePaleoMom.com for just $1 more when you sign up for meal planning with Real Plans!

Want to track what you are eating? Check out the NEW Real Plans Macro Tracker!

Get Real Plans!

You may also like

  • Roasted Butternut Squash-3
    Roasted Butternut Squash

    This roasted butternut squash is so simple to prepare, it…

  • Roasted Broccoli
    Roasted Broccoli

    Sometimes the simplest recipes make all the difference to a…

  • Bacon-Braised Brussels Sprouts
    Bacon-Braised Brussel Sprouts

    Prior to discovering to the Paleo diet, the only way…

  • Savory Roasted Taro
    Savory Roasted Taro

    Do you miss roasted potatoes?  I did, until I discovered…

  • Shaved Brussels Salad
    Shaved Brussels Salad

    I've said it before, and I'll say it again: Brussels…

  • Garlic and Lemon Roasted Cauliflower
    Garlic and Lemon Roasted Cauliflower

    Okay, admission time:  cauliflower is not my favorite.  When I…

Previous Post: « The BIGGEST Paleo Mom Holiday Giveaway
Next Post: TPV Podcast Episode 381: Is Breakfast the Most Important Meal of the Day? »
  • Contact
  • Media Requests
  • Terms of Use
  • Privacy Policy
  • Affiliate
  • Refund Policy

Lithium Apple logo

  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
  • Itunes

Site Footer

Disclaimer: The majority of the links in ThepaleoMom.com posts and sidebar are affiliate program links.
This means that (most of the time) when you purchase a product linked from my site, I receive a commission.

Copyright © 2021 The Paleo Mom · All Rights Reserved · Powered by BizBudding Inc.