Brussels sprouts are a member of the brassicaceae family of vegetables and are closely related to kale, cauliflower and mustard greens. Whether you love them or hate them, there’s no denying that, nutritionally, they are rather good for you! These mini, green cabbages have many health benefits, but their impressive antioxidant content stands out. Antioxidants are protective compounds that reduce the impact of a process called oxidation, and as a result may help lower our risk of chronic diseases such as cancer, diabetes and heart disease. This oxidative damage is typically caused by inflammation, and brassica vegetables appear to be especially helpful at reducing these inflammatory effects.
Brussel sprouts are a great source of vitamin C, providing 48mg in every cooked ½ cup (the RDA of vitamin C for women is 75mg and 90mg for men). This vitamin is important for the growth and repair of tissues in your body and, as well as acting as an antioxidant and supporting immunity, it is involved in the production of proteins like collagen. Sprouts are also high in vitamin K, a nutrient important for blood clotting and bone metabolism. Brussels, along with other vegetables, fruits and whole grains, are great sources of fibre; supporting digestive and gut health, reducing risk of heart disease and supporting blood sugar balance.
Brussels don’t have to be boring… try them grated in slaws, added to salads or indulge in these delicious balsamic roasted sprouts.

Balsamic roasted sprouts

Serves 4

• 500g of Brussels sprouts, washed and dried
• 70g of pancetta
• 2 tbsp of extra virgin olive oil
• 2 cloves of crushed garlic
• 2 tbsp of balsamic glaze
• salt and pepper, to taste

1. Preheat the oven to 220°C. Trim the ends of the sprouts and cut in half lengthways.
2. Arrange the Brussels sprouts on a baking tray and scatter the pancetta and garlic over the top. Drizzle with olive oil and season with salt and pepper, then toss well and spread the mixture out into a single layer.
3. Roast the sprouts, turning once through cooking, until tender with charred edges. The pancetta should be cooked and crispy. (Approx 25-30 minutes).
4. Remove from the oven and toss with the balsamic vinegar. Add extra salt and pepper, if needed, and serve immediately.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com