Roasted Brussels Sprouts
Brussels sprouts are a good source of fiber, and are high in vitamin K and vitamin C. Brussels sprouts are also rich in antioxidants, and are a good source of naturally occurring folate, an especially important vitamin for autism.
What comes to mind when you hear “kids” and “Brussels sprouts”? It’s easy to visualize a well-meaning parent trying to bribe or convince an unwilling child to eat their Brussels sprouts - or worse, demanding that they eat their Brussels sprouts before they can leave the table! True, Brussels sprouts are a nutritional powerhouse, and parents want their kids to eat them. But how? There are many strategies parents and caregivers can use to try to incorporate traditionally “yucky” vegetables into their child’s diet without forcing or bribing.
First, we need a good recipe! Preparation matters - while your child may not want to try Brussels sprouts that have been steamed practically to mush, they will probably enjoy a crispy, salty roasted sprout covered in their favorite vegan Parmesan. Yum!
Next, be sure to remember the exposure concept: it can take at least 10 and sometimes as many as 20 exposures before a child will accept a new food! Don’t give up, and keep the mood light. Avoid stress or pressure when introducing new foods. Even if your child won’t try these, they are tasty, so you probably won’t mind eating the leftovers yourself! And when you eat them, you’ll be demonstrating how delicious they are!
For more strategies and information on picky eating, problem feeding, and associated issues, see the ANL articles on Picky Eating and Avoidant Restrictive Food Intake Disorder (ARFID).
Ingredients
1 ½ pounds Brussels sprouts (24oz. bag)
2 tablespoons olive oil
Salt and pepper to taste (try “Real Salt” for a good source of trace minerals. Read more about trace minerals and autism here.)
Parmesan Garlic version: Make some Vegan Parmesan Cheese (recipe from Minimalist Baker) and sprinkle on the sprouts immediately after they come out of the oven. Consider adding an extra ½ tsp garlic powder and 1 tsp dried basil to the parmesan for even more flavor.Salt and Vinegar version: Add 2 tablespoons white wine vinegar when mixing the sprouts with the olive oil. Salt generously. (If you have an adjustable salt grinder, use a fine grind to evenly distribute that salty goodness!)
Lemon Pepper version: When mixing the sprouts with the olive oil, add ½ tsp garlic powder, ½ tsp onion powder, and a generous amount of coarse-ground black pepper. When the sprouts come out of the oven, sprinkle them gently with the juice of one half lemon (or up to one whole lemon). Try not to “rinse” the seasoning off of the sprouts with the lemon juice.
(Alternatively, when mixing, you could simply add a generous amount of a minimally processed lemon pepper seasoning, such as Simply Organic Lemon Pepper, and save a few steps!)
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Preheat the oven to 400°F.
Trim the bottom of the tough stem off of each Brussels sprout, and cut them in half lengthwise. Remove any yellow or damaged leaves. Extra-large sprouts may need to be cut into quarters. (When trimming the stems: leave a bit of stem if you don’t want the sprouts to fall apart while baking - follow your child’s aesthetic preference. If you think they are more likely to try Brussels sprouts as a whole veggie, be careful with the stems. If you think they won’t mind a few loose leaves, don’t worry about it!)
In a mixing bowl, combine the Brussels sprouts with the olive oil and seasonings. Toss to coat well.
Spread on a single layer in a rimmed baking sheet (For maximum crispiness, turn the Brussels sprouts so that they are all cut side down.)
Roast 20-30 minutes. Brussels should be lightly charred and crisp on the outside, and tender on the inside.
Nutrition Facts
Serving Size: about 1 cup, cooked | Makes 6 Servings
Calories: 78 | Protein: 3 grams | Fiber: 3 grams | Carbohydrates: 8 grams | Fat: 5 grams | Added Sugars: 0 grams
