High in Vitamin C, Big on Crunch, Ready in 15
Welcome back to Plan4One, the home of healthy solo cooking that doesn’t involve mystery powders or 17-step marinades. We’re still deep in the Iron & Glow series—aka your go-to for easy anti-inflammatory recipes that give your immune system a polite nudge and your energy a much-needed upgrade.
And today? We’re giving Brussels sprouts their long-overdue redemption arc.
This recipe is a public service announcement: Crispy Roast Brussels are fast, packed with vitamin C, and—dare we say—delicious. If your only memory of Brussels sprouts is soggy, sulphurous sadness from family Christmas, prepare to have your mind (and mouth) changed.
🥦 Why This Works:
Brussels sprouts are little green vitamin bombs—specifically loaded with vitamin C, fibre, and antioxidants that calm inflammation and support your immune system.
When you roast them at high heat with a bit of oil and seasoning? You get golden, crispy edges, tender middles, and absolutely zero bitterness. Pair them with a squeeze of lemon or a sprinkle of parmesan, and you’ll forget they were ever used as a threat during childhood dinners.
🛒 Ingredients (Serves 1):
- 1 heaped cup Brussels sprouts, trimmed and halved
- 1 tbsp olive oil
- Pinch of salt
- Cracked black pepper
- Optional: squeeze of lemon juice, chili flakes, parmesan, or a drizzle of balsamic glaze (go wild)
🔥 Method:
1. Preheat your oven (or air fryer) to 200°C (fan).
If you’re using a baking tray, line it with baking paper for less mess. If you’re air-frying, give the basket a quick spray.
2. Prep your Brussels.
Trim the woody ends and slice each sprout in half. If they’re massive, quarter them. You want them bite-sized for maximum crispiness.
3. Toss with oil and seasonings.
In a bowl, mix sprouts with olive oil, a good pinch of salt, and a few cracks of pepper. You can also add a pinch of chili flakes if you’re into a little heat.
4. Roast for 12–15 minutes.
Spread the Brussels cut side down (important!) on the tray or in the air fryer. Roast until the edges are crispy and golden and the insides are tender.
5. Finish and serve.
Squeeze over fresh lemon juice or sprinkle with a little parmesan while they’re still hot. Serve them as a snack, side, or on top of toast with an egg if you’re feeling breakfast-for-dinner vibes.
🕒 Quick Tip:
Don’t crowd the tray.
Spread the Brussels out so they roast, not steam. If they’re too close together, they’ll sulk and stay soggy, and nobody wants that.
💡 Make It a Meal:
- Toss with some cooked quinoa and chickpeas for a warm grain bowl.
- Pair with a fried egg or leftover roast chicken.
- Add to a wrap with hummus and lemony dressing for a quick lunch.
- Mix into leftover pasta with garlic and olive oil—thank us later.
Why These Brussels Slap (Nutritionally Speaking):
Here’s the lowdown:
- Vitamin C is off the charts in Brussels sprouts—great for immunity, skin, and iron absorption.
- They’re part of the cruciferous veg crew, meaning they fight inflammation like little green ninjas.
- High in fibre but low in effort? We love that for us.
All that in 15 minutes flat, using a veggie that costs less than a coffee and doesn’t demand a whole spice rack.
More one-pan, one-person, glow-from-the-inside-out meals coming soon.
Stick around for the next Iron & Glow recipe—because your winter immune system deserves a little backup (and your taste buds shouldn’t suffer for it).
Tried this recipe? Let us know in the comments, share it with your mates, or tag us on socials with your crispy Brussels pics. Bonus points for parmesan crusts and fancy lemon wedges.
Want more solo-friendly, glow-boosting recipes? Subscribe, share, or check out the rest of the Iron & Glow series on Plan4One.com.
