You may have hated them as a child. You may like some and not others as an adult. And that’s ok, because the list of cruciferous vegetables is long. So, whether you like arugula salad, coleslaw, or can’t get enough collard greens, to name just a few, you’re benefiting from the treasure trove of nutrition and flavor that are the members of the cruciferous vegetable family. The best news, they are available just about year round. Don’t worry, we’re not just talking about broccoli anymore.
Why Cruciferous?
In a world filled with vegetables, these nutritional powerhouses stand out. Named for their cross-shaped (crucifer) flower petals, they are nutrient-dense and versatile. In brief, they are packed with:
- Vitamins: High in vitamin C, vitamin K, and folate.
- Minerals: Excellent sources of potassium, calcium, and magnesium.
- Fiber: Promotes digestive health and helps regulate blood sugar.
- Antioxidants: Rich in compounds like glucosinolates, which may reduce cancer risk and support liver detoxification.
Additionally, their anti-inflammatory properties and ability to improve heart health make them indispensable for a healthy diet, regardless of your age.
While many cruciferous vegetables are available year round, for the best flavor and nutritional value buy local, seasonal, and organic!
Roasted Brussels Sprouts with Maple-Balsamic Glaze
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves 4
Ingredients
- 1 lb Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tbsp maple syrup
- ½ tsp garlic powder
- Salt and pepper to taste
- Optional: 2 tbsp chopped walnuts for added crunch
Instructions
Preheat your oven to 400°F (200°C).
Place the halved Brussels sprouts in a mixing bowl. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper. Toss to coat evenly.
Spread the Brussels sprouts in a single layer on a baking sheet. Roast for 20–25 minutes, stirring halfway, until golden brown and tender.
While the sprouts roast, whisk together balsamic vinegar and maple syrup in a small bowl.
Remove the Brussels sprouts from the oven and drizzle the glaze over them. Toss to coat and sprinkle with walnuts if desired. Serve warm.
Nutritional Information (Per Serving)
Calories: 120; Protein: 2g; Carbohydrates: 12g; Sugars: 5g; Fiber: 3g; Fat: 7g; Saturated Fat: 1g;
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