As a dietitian, nothing makes me prouder than turning a skeptic into a Brussels sprouts lover.
As a vegetable in the Brassica family, this nutritional powerhouse is one of my all-time favorites for its metabolic benefits.
Not only does it contain 4 grams of dietary fiber per cup and ample amounts of Vitamin C, Vitamin K and folate, but it’s also a nice source of glucobrassin. After it’s been chewed and moves into the acidity of your stomach, glucobrassin undergoes amazing chemical changes until it converts to a compound called 3,3’-diindolylmethane (DIM).1
Why does this matter? DIM is widely known for its anticancer properties and ability to metabolize excess estrogen.2 I’d say that’s a pretty nice reason to get your veggies in!
With bacon as the special ingredient, see below for an easy, savory crowd-favorite Brussels sprouts recipe. Don’t let the cooking time fool you — this recipe is a 3-ingredient 1-pan win-win.
ONE-PAN BRUSSELS SPROUTS AND BACON
Time: 1 hour
- 1 package preservative-free bacon (ideally from pastured pork)
- 5–6 cups raw brussels sprouts, trimmed, halved, discolored leaves removed
- Fine-ground pink Himalayan sea salt to taste
- Line a rimmed baking sheet with parchment paper and place bacon strips on the sheet in a single layer.
- Put the baking sheet in a cold oven; set the oven to preheat to 400 degrees and set a timer for 15 minutes. The bacon will begin cooking during the preheating process and continue once the oven reaches temperature.
- At the 15-minute mark, check the bacon for desired doneness. Allow to continue to cook if needed, checking every 2 minutes. Once done, remove from oven and drain bacon strips on paper towels, leaving the drippings behind in the pan.
- Carefully add the halved Brussels sprouts to the pan in a single layer. Be careful, as the grease is hot. Spread the sprouts halves around in the grease. Sprinkle with salt to taste.
- Return the pan to the oven.
- After 20 minutes, stir the Brussels sprouts and place back in the oven for 15 to 20 minutes, or until the Brussels sprouts are tender on the inside and crisp and bronzed on the outside.
- Top with crumbled bacon strips and enjoy! This recipe is best served immediately.
Calories 115 | Carbs 8g | Fiber 4g | Fat 6g | Protein 9g
In health, Samantha McKinney — Life Time Lab Testing Program Manager
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.