Roasted Brussels Sprouts
Brussels sprouts are a famous side dish that has crisped edges and a nutty taste that is roasted. These miniature cabbages started with Belgium and became popular during the 16th century. They have since earned a cuisine standard all over the globe especially in healthy food. Although the traditional way to roast it is with olive oil, it is known today to be made with balsamic glaze or spices to the needs of various taste. Fun fact Brussels sprouts are one of all the nutrient-dense vegetables, they have even more vitamin C per cup of orange!
Health Benefits for GERD
- Low Acidity: Brussels sprouts contain low acid levels in nature, hence becoming gentle to the stomach and they are unlikely to cause the GERD symptoms.
- Rich in Fiber: Fiber is rich as a naturally occurring food substance, increasing the rate of digestion and decreasing acid reflux as the body can obscure intestinal sphincter muscles.
- Anti-Inflammatory Properties: It contains such antioxidants as kaempferol that facilitates the decreased inflammation of the esophagus.
- Rich in Vitamin K: This is rich and helps to have a healthy a gut lining, which leads to increased digestive health.
- Promotes Satiety: A nutrient density and high in fiber ensures that you are sated and you do not over eat as often a GERD trigger.
Cooking Time/Duration
- Preparation Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
Nutritional Information and Calories:
| Nutrient | Amount (per serving) |
| Calories | 120 kcal |
| Protein | 4 g |
| Carbohydrates | 12 g |
| Fiber | 4 g |
| Fats | 7 g |
| Vitamin C | 100% of RDA |
| Vitamin K | 180% of RDA |
Serves
4
Ingredients
| Ingredient | Quantity |
| Fresh Brussels sprouts | 500 g |
| Olive oil | 2 tablespoons |
| Garlic powder | 1 teaspoon |
| Salt | To taste |
| Black pepper | To taste |
| Lemon juice (optional) | 1 tablespoon |
Basic Preparation
- Preheat the oven to 200°C (400°F).
- Clean and cut the Brussels sprouts and cut any of the outer leaves that are damaged.
- Evenly roast the sprouts by making them cut lengthwise.
Detailed Recipe and Cooking Instructions
- Prepare the Sprouts:
- Put the cut halves of Brussels sprouts in a large mixing bowl.
- Season:
- Pour in olive oil, sprinkle with garlic powder, salt and black pepper on the sprouts. Toss well to coat evenly.
- Arrange on Baking Tray:
- Lay sprouts on a baking tray in a single layer; facing down so as to caramelize themselves.
- Roast:
- Put the tray in the heated oven and bake the tray with 20-25 minutes, flipping them so they can also touch in respectively (be sure it is evenly browned).
- Optional Finish:
- Drizzle into it fresh lemon juice to make it bright and yummy.
Texture, Color, Smell, Taste, and Thickness
| Aspect | Description |
| Texture | Crispy on the outside, tender inside |
| Color | Golden brown with green undertones |
| Smell | Savory, slightly nutty aroma |
| Taste | Nutty, savory, and slightly sweet |
| Thickness | Firm but tender when bitten |
How to Serve
- Use hot to serve alongside grilled fish/quinoa salad/ roasted chicken.
- Serve them with a light yogurt sour, or tahini to add flavors, as well.
- Unique to lunch or dinner, or a side dish on-holiday.
Final Words
Roasted Brussels sprouts is an easy, but fulfilling meal that is a high nutritional value. And useful to the GERD sufferer, this is a simple side dish that could be considered a main dish and brings the taste and nutrients in one easy to make dish. This multi-purpose dish will impress you whether you are preparing your meals in advance or fooling around. Have a taste of this crispy tasting delicious vegetable!
