Mental Health Recipe for November: Roasted Brussels Sprouts

Maple-Glazed Roasted Brussels Sprouts Recipe

This recipe is simple, savory, and sweet with powerful health benefits.

Ingredient	Quantity	Notes
Brussels Sprouts	2 lbs	Trimmed and cut in half lengthwise.
Avocado Oil	2-3 Tbsp	Enough to lightly coat the sprouts.
Salt	1 tsp	Use sea salt or kosher salt.
Maple Syrup	2 Tbsp	Pure maple syrup (Grade A/B dark or very dark).

Prepare the Sprouts: Place the trimmed and halved Brussels sprouts in a large bowl and cover them with water. Let them soak for 10 minutes.
Preheat Oven: While the sprouts are soaking, preheat your oven to 400°F (200°C).
Dry and Season: Drain the sprouts well and pat them dry with a clean towel or paper towels. In the bowl, toss the dried sprouts with 1 teaspoon of salt and the 2-3 tablespoons of avocado oil until they are evenly coated.
First Roast: Spread the sprouts in a single layer on a well-seasoned or parchment-lined sheet pan, ensuring the cut sides are mostly face down. Roast for 15-20 minutes. The goal is to get them tender and slightly browned and crispy.
Glaze and Finish: Carefully remove the pan from the oven. Drizzle the 2 tablespoons of maple syrup over the sprouts and toss them gently with a spatula right on the pan to coat. Return the pan to the oven and cook for an additional 10-15 minutes, or until the sprouts are deeply caramelized, glossy, and perfectly crisp.
Serve immediately.

Each main ingredient of the recipe contributes unique benefits to both your physical and mental well-being.

Brussels sprouts are cruciferous vegetables, renowned for their incredible health profile.

Physical Health:
- Gut Health: They are a great source of dietary fiber, which supports healthy digestion, helps regulate blood sugar, and promotes regular bowel movements.
- Immune Support: They are very high in Vitamin C (a powerful antioxidant) and Vitamin K (essential for blood clotting and bone health).
- Anti-Inflammatory: They contain compounds like sulforaphane that have been shown to have potent anti-inflammatory and anti-cancer properties.
Mental Health:
- Brain Function: The Vitamin K in Brussels sprouts plays a role in regulating the nervous system and may help prevent cognitive decline.
- Mood Regulation: The B vitamins, particularly folate (B9), are vital for the production of neurotransmitters like serotonin and dopamine, which are key for mood regulation and emotional balance.

Avocado oil is an excellent choice for roasting due to its high smoke point and beneficial fat profile.

Physical Health:
- Heart Health: It is rich in monounsaturated fats (specifically oleic acid), which are linked to lower bad cholesterol (LDL) and reduced risk of heart disease.
- Nutrient Absorption: Fats are necessary for the absorption of fat-soluble vitamins (A, D, E, and K). Using avocado oil helps your body absorb the Vitamin K in the Brussels sprouts.
Mental Health:
- Cognitive Support: The healthy fats support the structure of brain cell membranes, which are essential for communication between brain cells, supporting memory and focus.
- Stress Reduction: Healthy fats can help regulate hormone production and reduce chronic stress.

While it is still sugar, pure maple syrup is a better alternative to refined white sugar.

Physical Health:
- Antioxidants: Pure maple syrup contains beneficial antioxidants and essential minerals like zinc and manganese, which refined sugar does not offer. Manganese is involved in energy production and brain function.
Mental Health:
- Energy & Mood Boost: Carbohydrates, including those from maple syrup, are the brain's preferred source of fuel. Used in moderation, the sweetness provides a quick source of energy, which can temporarily improve mood and focus.